She Strengthens

Breaking Free from the Cycle of Overthinking

Imagine yourself lying on a warm massage table, surrounded by soothing music and calming aromas. Your body is relaxed, but your mind is racing with thoughts of that unfinished email. You’re not alone. Overthinking is a common pattern that can disrupt daily life, causing stress and anxiety.

What is Overthinking?

Overthinking, also known as rumination, is a repetitive and passive focus on negative thoughts. It’s more than just zoning out; it’s a mental state that can be characterized by trouble focusing, racing thoughts, and an inability to “turn off” your mind. If you find yourself fixating on a particular situation or event, or turning every scenario into a catastrophic outcome, you may be overthinking.

The Causes of Overthinking

While the exact cause of overthinking is unknown, it’s believed to be a response to stress. When we feel pressure, our minds may go into overdrive, trying to analyze the causes and consequences of our feelings. This can lead to a cycle of negative thinking, making it difficult to break free.

Is Overthinking a Mental Health Disorder?

Overthinking is not a mental health disorder in itself, but it can be a symptom of depression, anxiety, and high functioning anxiety. Rumination can prolong anxiety and depressive symptoms, rather than resolve them.

The Effects of Overthinking

Overthinking can give us a false sense of control, distracting us from dealing with the situation directly. Instead of coping, rumination can increase symptoms of depression and anxiety. It’s essential to recognize the signs of overthinking and take action to stop it.

15 Strategies to Stop Overthinking

1. Name It: Recognize when you’re ruminating and take a step back.
2. Distract Yourself: Engage your senses with something tangible or try a new activity.
3. Focus on Your Breathing: Shift your attention to your breath and calm your mind.
4. Try Meditation: Use mantra meditation to redirect your energy and attention.
5. Be Present: Focus on the present moment and set timers for activities.
6. Zoom Out: Take a step back and look at the bigger picture.
7. Smash the ANTs: Challenge negative thoughts and replace them with positive alternatives.
8. Give Yourself a Medal: Celebrate your accomplishments and prove your anxiety wrong.
9. Ditch the Word “Should”: Replace pressure-filled thoughts with kind and compassionate ones.
10. Be Your Own Best Friend: Treat yourself with kindness and understanding.
11. Turn Thoughts into Action: Write down your goals and create a plan of action.
12. Give a Hand: Help others and focus your energy on making a difference.
13. Lean into Fear: Face your fears head-on and show yourself you’re capable.
14. Release Judgement: Unlearn self-criticism and bring in self-compassion.
15. Seek Help: If you’re struggling to stop overthinking, consider seeking help from a therapist.

Take Back Control

Remember, your thoughts are powerful. By recognizing the signs of overthinking and taking action to stop it, you can break free from the cycle of negativity and anxiety. Focus on action, speak kindly to yourself, and don’t be afraid to seek help. You have the power to take back control of your thoughts and live a more balanced life.