Everyone overthinks a decision or situation from time-to-time, but for some it becomes an obsession and gets in the way of their ability to function. When faced with a difficult decision, for example, it’s a good idea to take the time to weigh the potential risks and benefits of your options and consider the possible outcomes. But when it gets to the point where you’re getting distressed by imaging all the worst-case scenarios and then convincing yourself that they’re inevitable, it’s time to stop these thought patterns. Here are a few ways to do it.
Ruminating versus worrying
Overthinking tends to fall into one of two categories: ruminating and worrying. Ruminating involves replaying a situation or problem over and over in your mind, according to the late Dr. Susan Nolen-Hoeksema, a former professor of psychology at Yale University. Here’s how Farah Aqel, a science journalist for Deutsche Welle (a German public international broadcaster) describes ruminating:
We ruminate by obsessing over our thoughts and thinking repetitively about various aspects of a past situation...People prone to such patterns of thought may, for example, overanalyze every single detail of a relationship that breaks up. They often blame themselves for what has happened and are overcome with regret, with typical thoughts being:
- I should have been more patient and more supportive.
- I have lost the most perfect partner ever.
- No one will love me again.
Ruminating typically involves a combination of regret, self-loathing and self-blaming, and is associated with the development of depression, anxiety and eating disorders, Aqel reports.
Worrying, on the other hand, reflects our desire to be able to predict the future, and causes us to have negative thoughts about what might or might not happen in a given situation. It’s stressful and exhausting, but ultimately, it doesn’t get to the point where worrying is preventing you from fully functioning. But if it does, you may want to try some of the strategies below.
How to stop overthinking
The good news is that there are several strategies to help you stop overthinking. Here are a few suggestions from Ruben Berger, a psychotherapist at the University of Bonn:
Use a thought-stopping technique
When you recognize that you’re getting into a negative thought spiral, Berger recommends telling yourself to “stop” out loud.
Remind yourself that thoughts are thoughts
Chronic overthinkers frequently believe that their negative thoughts on something are facts. Challenge yourself by asking questions like: Is that real? Did that really happen? What is the worst thing that could happen?
Mindfulness
Being mentally present in the moment and not judging your thoughts can help stop rumination and worrying, Berger says.
Reframe your thoughts
Frequently, your perception of a situation has a bigger impact on your emotions and behaviour than the problem itself. By reframing your perspective, you can regain control of your thoughts.
Where are you guys going right now? Anywhere? Nowhere? Maybe the grocery store every 10-14 days, like me? I’m on ...
The first time I heard of the Seven Minute Workout, I thought it was a great idea. But then I ...
This past week, during a particularly stressful day, I do what I always do when I want to complain to ...
Finding a good babysitter can be stressful enough, but then on top of that you have to figure out how ...
This week we’re joined by educator, activist and stand-up comedian Alvin Irby who tells us how we can get our ...
A car is basically a gigantic computer with wheels—or, at least, that’s how I like to think of them. Which ...
Now that the “new normal” has started feeling, well, normal, how can we ensure we’re still remaining vigilant with our ...
Two months into the pandemic, it’s hard to remember what life used to be like. Was there really a time ...
Living in the pandemic means not knowing what the next day will bring, and not knowing how or when it ...
They’ve got a few years before they’ll start the timeless childhood tradition of whining about how bored they are, despite ...
Every person who gets vaccinated brings us one tiny step closer to a world with less COVID in it. That’s ...
Beginning today, the CDC officially requires travelers to wear masks on trains, planes, buses, taxis, ride shares and other forms ...
For all the money and elbow grease that was poured into developing the COVID-19 vaccines, you’d think that vaccinating people ...
Have you been remembering to get up to go for a walk every now and then? Since we talked about ...
Have you ever wondered what would happen if you made one late student loan payment? Not being late every month, ...
You've heard it before: "It's not what you know, it's who you know." Of course it helps to know things, ...
If you’ve lived somewhere that counted vendors roasting chestnuts on street corners among its holiday traditions, then you’re already familiar ...
Most of the time, using your face to unlock your phone is a seamless way to access your device. However, ...