How to Get Out of Overthinking

Have you ever found yourself pondering the pros and cons of a situation for so long that you forgot to take action? Or are you constantly talking to yourself in your head as if you were talking to someone else? If that’s the case for you then you’re probably overthinking! While we all have times when we can’t stop thinking about something, the habit of overthinking can make problem-solving difficult, so it’s important to learn new strategies to get the hang of it. Get rid of vicious thoughts and return to reality.

Table of Contents

Distract yourself when you think too much

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Do something that makes you happy and passionate. When thoughts spiral out of control, sometimes you just need to do something else for a while. Anything works, as long as it drives away whatever is bothering you – some people like to color or do puzzles, others like to go for a walk or exercise. Just choose an activity that makes you feel good. ^{[1] X Research Source}

If you enjoy gardening, get out and weed or replant an overgrown plant in a pot.
If you’re active, you can go for a jog, swim a few laps around the pool, or practice throwing a basketball.

Write your thoughts down on paper

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Try spending 10 minutes a day writing down your thoughts. Journaling is a very effective way to calm thoughts that run through your head. When you’re writing on paper, you can organize your thoughts so that they don’t clutter and take over your mind. By writing down what’s on your mind, you can also get to the root of the problem – making it easier for you to find a solution, even realizing that it’s time to let go of your feelings. mine. ^{[2] X Trusted Source University of Rochester Medical Center Go to Source}

After journaling for a while, re-read what you wrote and find patterns in your thinking. Ask yourself what thought patterns influence the way you see yourself, your relationships, and the world around you.
If you’re struggling with self-critical thoughts, try writing sentences with the subject of “you” instead of “me”. When you read sentences like “You suck at school,” for example, you will see how hurtful your inner voice can be. Try to think of sentences to the contrary – such as “You always give your best.” ^{[3] X Research Sources}

Set aside some time each day to worry

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Tell yourself not to worry outside of this time. Set aside a daily “worry time” — 15-20 minutes, for example — to think about what’s on your mind. Then, for the rest of the day, you can keep a list to jot down anything that makes you start to worry. Tell yourself that you mustn’t think about it until the appointed time. That way, you won’t have to think about a problem all day long, especially if it’s something you can solve in that time. ^{[4] X Trusted Source HelpGuide Go to source}

Remember not to time worrying too close to bedtime; otherwise, you may not have enough time to let your emotions out before you try to fall asleep.

Share your thoughts with another person

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Speaking out what’s on your mind can help you deal with the problem. If you feel like you can’t get out of your thoughts, try talking to someone you really trust, such as a family member or friend. Tell them the problem you’re dealing with and why you keep thinking about it over and over. ^{[5] X Trusted Source HelpGuide Go to Source}

When you’re done, sit back and wait for the other person to speak their mind – maybe they can give you some helpful advice to help you feel better.

Try to see the problem as a challenge

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Find solutions instead of just brooding over obstacles. If you find yourself pondering over the minute details of a decision you’re facing or imagining the worst-case scenario of a situation, try to reframe those thoughts. Focus on what you can proactively address – how did you solve the problem, or what can you learn that will be useful in the future? ^{[6] X Research Sources}

This simple change can help you feel stronger, not overwhelmed.
This can also help separate how you feel about the situation from the actions you can take to deal with it. ^{[7] X Trusted Source PubMed Central Go to Source}

Focus on the big picture

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When you think too much, you often get stuck in the details. While you can also learn new things by skimming through those details, it’s best to step back to see the big picture. For example, if you’re in love with someone, you might think about their every word or expression after you meet them – but if you’re mulling over the details, it’s hard to see what’s really going on. happenning. ^{[8] X Research Sources}

How does the person you secretly love and miss usually treat you? In general, do they seem to like you? Or are you just hoping to find vague signs because you have feelings for that person? Be realistic and consider the relationship holistically. This will help you stop thinking about every little clue when interacting with them.

Take small and proactive steps towards a solution

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Big problems seem less intimidating when you break them down into small steps. Sometimes you keep thinking about a problem that seems overwhelming to you and don’t know what to do with it. If you’re unhappy with your job, you’re probably only thinking about the aspects you hate. This won’t help you in the long run. ^{[9] X Research Source}

Instead, figure out the first step you can take – like signing up for an online class in your spare time or starting a part-time job that you can later thrive on. full-time job.

Learn to live in the present

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Practice mindfulness to develop this habit of living in the present. When you think too much about something, you often think about something in the past or try to think of every possible outcome in the future. Learning to bring your mind back to what is really going on around you can help you think more deliberately. ^{[10] X Research Source}

An effective exercise to practice mindfulness is to use all of your senses to experience what is happening in the present moment – try to find at least one thing that you can see, hear, smell, taste, and feel. by the touch around you. ^{[11] X Trusted Source Mayo Clinic Go to Source}

Find out what causes you to think too much

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Recognizing a rule can help you break it. The next time you find yourself starting to think around, stop and go through your thoughts to find out what triggered that thinking pattern. Over time, you may discover similarities in your thinking triggers. Once you’ve identified the cause, you can recognize when you’re prone to overthinking, and this will make it easier to stop it. ^{[12] X Research Source}

You may find yourself often overthinking when you’re nervous about a difficult conversation, for example. In this case, you can write down what you want to say, then set a deadline to schedule the conversation.

Think well of yourself

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Defend yourself instead of demeaning yourself. Sometimes the thoughts that go through your head are because you’re disappointed in yourself for making a mistake. Maybe your thoughts are the harsh words of someone who criticized you in the past. Instead of blaming yourself for past mistakes, make it a habit to replace negative monologues with something positive about yourself. ^{[13] X Trusted Source Mayo Clinic Go to Source}

For example, if you make a mistake at work, you might think, “I’m always doing it wrong; I don’t even deserve this job.” Replace that thought with something like, “I may not be perfect, but people hire me because they see my potential. I have found my footing and can learn from this mistake.”

Don’t let the fear of failure or disappointment hold you back

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Ask yourself if you are relying on the habit of brooding as an excuse to procrastinate. Maybe you always weigh all the factors for a decision out of fear that you will fail. Maybe you don’t want to try something new because you don’t want to be disappointed. However, not being ready to break out also means that you refuse to give yourself a chance to succeed. ^{[14] X Research Source}

For example, if you’re contemplating whether to go to a party, try asking yourself questions like, “What’s the worst that could happen?” or “Do I have anything to lose?” and then “What if I had a great time?”
Even if things don’t turn out the way you expected, chances are you’ll regret not taking the risk.

Learn to recognize cognitive distortions

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These thinking patterns affect how you see the situation. Cognitive distortions are essentially a negative filter for your thoughts. Fortunately, if you can learn to recognize when they appear, it will be easier for you to overcome them. ^{[15] X Research Sources} Some of the most common types of cognitive distortions include: ^{[16] X Research Sources}

The all-or-nothing mindset: Believing that everything is either completely good or completely bad.
Overgeneralizing: Seeing a negative event as a larger pattern rather than a one-time occurrence.
Mental filter: Only looks at the negative aspects of the situation and ignores the positive aspects.
Zoom in or out: Feeling that the bad things are really big, while the good things are not as important.
Exaggeration: The assumption that a situation will end badly.

Find a therapist for help

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Talk to a mental health professional about your overthinking. Sometimes your thoughts seem to stem from everyday problems. However, the real root cause may be issues such as past trauma or an ingrained fear of failure. A therapist can help you identify the cause and learn ways to deal with the thoughts and emotions that follow. ^{[17] X Research Source}

Remember, there’s nothing wrong with seeking help when you need it, especially if your habit of overthinking is preventing you from doing the things you truly love!

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