How can I stop overthinking?

WRITTEN BY: SHABRA SHAM CLASS OF 2028

This blog addresses the detrimental effects of overthinking, including its impact on mental and physical well-being. The blog identifies signs of overthinking and introduces cognitive defusion as a solution. Practical tips to stop overthinking are also provided, aiming to break the cycle and improve mental health.

Have you ever been caught up at the same thought again and again, and you still can't get over it? Or are you always stuck on "What if's"? Then, you have simply been overthinking. Now, it's time to make some changes.

Overthinking as it says is thinking too much than what is necessary. It is a destructive pattern of repetitive thoughts. In other words, you dwell in the past, worry about the future and forget to live the present moment.

Researchers suggest that 79% of people at the age of 25-35 chronically overthink, along with 52% of people at the of age 45-55. Overthinkers ruminate each minor issue in to something bigger and much worser than it actually is. Since they tend to overlook the positive things around them.

Sometimes, it is quite normal to overthink. We all do it unmindful. However, it is not

healthy when overthinking becomes a routine. On the outside, it might seem extremely harmless, because you think that "It is just you and your thoughts," but when ti becomes a routine, you begin to develop negative thinking and self-doubt. It impacts your personality and hinders your life goals.

Although overthinking has not been recognized as a mental disorder, it affects both mental and physical well-being of a person. It is linked to health issues such as anxiety, depression, obsessive- compulsive disorder (OCD) and post- traumatic stress disorder (PTSD). Research has found that negative or intrusive thoughts are linked to poorer overall physical health.

5 Signs that you are an OVERTHINKER

1. You are bothered after saying something:

   This is one of the most common signs of overthinking. Anytime you have a conversation with someone, you end up replaying it in your mind. This is because you have the sense of regret that you might have said the wrong thing at the wrong time. But in fact, nothing has gone wrong.

2. The habit of constantly looking for threats :

   Regardless of everything, you tend to look for threats. For instance; If your boss informs that he needs to meet you, you end up being anxious and recall all past interactions that you had with them, by doing so you have already decided the worst thing that could possibly happen. However on the contrary it might turn out to be a positive thing like a promotion.

3. Second-guessing decisions:

   You tend to overanalyse outcomes of a decision you've made. And most of the time you end up being indecisive.

4. You are always on the urge to seek reassurance:

   It is natural that we seek consolation from our close ones. However, if you fully depend on them, it is because you overthink, you totally rely on what they comfort you with.

5. The habit of Excessive planning:

   If you have the habit of scheming things on your mind before hand, you overthink a lot. This is not only about some upcoming event but also can be a simple conversation. You analyze each trivial thing in order to make sure nothing ever goes wrong.

The skill of coginitive defusion

When overthinking, we tend to look only through our thoughts. This is called "cognitive fusion". In other words, buying in to every thought that passes our mind. This way we tend to believe whatever we think is the truth. This is what makes overthinking depressive.

The skill of Cognitive defusion is the difference between having a thought and buying a thought. This separates yourself from your thoughts. So that you don't believe on every thought that passes by you, instead you realize "No, it is just a thought and not necessarily the truth". Thereby you understand how to be selective in your thoughts and decide whether you act on it or ignore it.

Tips to identify ourselves apart from our thoughts

Tracking down your thoughts; write down your thoughts by putting these words in front of it "I'm having a thought of ". Can you realize that you are just having a thought at the moment. Now you can rewrite it once more, but adding this phrase "I notice I'm having a thought of...". This makes you understand that the reality of you is different from your thoughts. This compels you to know that thoughts and emotions are experiences that we have for a moment. They aren't necessarily the reality.

Name your thought; whenever an intrusive thought pops up, take a step back and specify it by giving a name. For an example; you name it 'splash'. So, the next time when you are about to ruminate, you say: 'oh! That is a splash' thereby you immediately sense it is just another negative thought. And you avoid overthinking upon it.

Thank your mind. I know it sounds crazy. However, this is effective. By saying 'thank you mind for making that thought'. You once again realize that it is just a thought, not an actual fact.

Voice your thoughts weirdly. Once you do so, that terrible thought of yours may start to sound as weird as the voice. This makes it insignificant enough to let go.

By practicing the skill of cognitive defusion, you no longer serve your negative thoughts since you come to understand not every thought is true, you subconsciously break your patterns of overthinking.

Ways to STOP!!

Self-awareness; notice your worries and identify situations that triggers you in to overthinking. Thereby you learn your triggers and avoid such situations next time.

Setting limits; whenever an intrusive thought pops up, you postpone it. You tell yourself "I'll think about it later." This makes you perceive that there are more noteworthy things that needs your attention. You can also set a time limit for your overthinking. Practice 5 by 5 rule which says; if' it doesn't matter in 5 years don't spend more than 5 minutes worrying about it.

Shift your attention; anytime you overthink, try to direct your thoughts on something better. This isn't easy as it sounds. Yet it is effectual. If you are fighting a compulsive thought, think about something you are grateful for.

Be attentive towards the present moment; do your best to focus on the task that you are presently engaged in, this avoids unnecessary thoughts.

Change abstract thinking in to concrete thinking; concrete thinking relates to objects and experiences that are observed directly, it involves interpreting things the way it is. Abstract thinking goes deeper and allows you to make reasoning without relying on concrete facts, by using your own imagination.

For example; if someone doesn't respond to your messages, don't go further thinking that this person doesn't care to respond or even worse that he or she may not like you, instead, just rely only on concrete facts. It is that he or she may perhaps be busy.

Above all, always remember that there is a way out for your endless loops of thinking, and that is when you no longer serve your thoughts!