Are you a chronic overthinker? Try these 6 tips
It’s quite normal to hash things out in your head, but when it starts to become a destructive habit that impacts your mental health, that’s when you might need to make a change.
From ruminating on something you said last week to worrying incessantly about the future, overthinking can be detrimental to your daily life. In fact, a 2021 study found that dwelling on the same thoughts over and over can increase your risk of certain mental health conditions, including depression and anxiety.
When you overthink, you’re convincing your body that you’re going through a terrible ordeal, one that might not even have happened. This produces a strong stress response that results in sleepless nights, poor decision-making, and terrible health outcomes.
So how can you get out of your head and take action? Try these tips to help you beat overthinking.
1. Find a distraction
Engaging in an activity you enjoy is a great way to steer your mind away from the negative thoughts crowding your head. If you enjoy reading, sit down with a good book, or if you like being active, head to your favourite workout class.
It’s important that the activity you choose stimulates your brain, so learning something new might be a good way to go too.
2. Write out your thoughts
Having all of your thoughts swirling around and around in your mind can feel overwhelming, but by writing them down, you’re getting them out of your head and onto a piece of paper. Whenever you’re feeling like the thoughts are taking over, write them down, no matter how small or big they are.
You don’t need to find solutions to any problems right away, simply write them down and then continue on with your day.
3. Consider a different perspective
Although you might see a situation as negative, someone else involved might see things completely differently. For example, you might be wondering why you haven’t received a call back from a job interview. You’re stressing and running through all of the things you might have done wrong when the interviewer simply may not have had the chance to decide yet; perhaps they had a family emergency come up or are overworked and stressed themselves.
Considering others’ point of view in the situation can help you realise you’re not alone and that some thoughts you’re having might not be true at all.
4. Use the 5 second rule
Author and motivational speaker Mel Robbins coined the 5 second rule: if you want to take action on something, you need to physically do it within 5 seconds, or your mind will shut it down.
For example, if you see a class you’d like to take or a job you’d like to apply for, you need to act on it, fast. Book in to attend the class or apply for that job before your mind can start running through all of the reasons why you shouldn’t.
5. Practice stillness
Meditation is a great evidence-backed way to help clear your mind of the chatter, but it can be difficult for some people. Try to find a quiet spot to sit in silence for 5 minutes and observe your breath.
If this doesn’t sound like something you want to do, there are other ways to be present and practice stillness. Eat food you love without the distraction of the TV or your phone. Go for a walk outside and take inventory of everything you can see, hear, and smell.
6. Acknowledge your thoughts
Acknowledging your thoughts does not mean letting them take over. It’s about understanding that the thoughts you’re having are designed to protect you and keep you safe. Your mind runs through all of the possible worst-case scenarios to try to help you plan for the future, but in its attempts to help, it doesn’t realise that it’s actually making things worse.
A good practice to get into is noticing when you’re overthinking and thanking your mind for those thoughts. Sometimes even a simple acknowledgement is enough for your thoughts to simmer down.
Remember that health starts in your mind. You can exercise and eat well, but if you don’t take care of your mind and confront your negative thoughts, you’ll never truly be healthy. But don’t beat yourself up–you’re only human after all!
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