7 tips to stop overthinking

overthinking is exhausting. Paralysis by analysis is one of the main problems of our time. Thinking too much is one of the main reasons why we feel frustrated and with little energy in our day to day.

Analyzing a situation and studying the pros and cons is something necessary and healthy when making good decisions. However, on many occasions, we turn our heads more than necessary without reaching a specific conclusion or solution.

What's more, sometimes we jump, without pausing, from one argument to another that contradicts itself or we quickly move from one emotion to another. For example, we go from feeling excited about a new job opportunity, to beginning to list everything that could go wrong, or to projecting possible unfavorable scenarios. So, in most cases, when we surprise excessively, we go from showing positive to negative emotions such as the blame or fear.

Research shows that overanalyzing things has a number of negative effects on our bodies: raises cortisol levels (the stress hormone), reduces creativity, clouds judgment and prevents taking decisions. However, there are ways to stop thinking about things a thousand times. In this article we will see

The best tips to stop overthinking backed by psychology.

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What is the pattern of overthinking like?

Overthinking is common; however, this does not mean that it is positive. Overthinking manifests itself mainly in two ways: rumination (repetitive negative thoughts that have no real solution) and projection (make often catastrophic predictions about the future).

People who overthink don't just use words to evoke their thoughts. They can also imagine situations and events (usually catastrophic); For example, they may imagine their car going off the road or losing their job. However, however they do it, the habit of overthinking and overthinking things ultimately prevents them from doing anything productive.

Besides, overthinking can have negative consequences for our mental health. A study carried out by Harvard University recently showed that excessive brain activity is responsible for the depletion of an essential protein in our body. This means that excessive thinking can reduce our life expectancy.

Important psychological consequences of overthinking are also collected. For example, "rumination", that is, repetitive thoughts, can lead to anxiety or depression, binge eating and in more serious cases to self-harm. Excessive thinking in its most severe form (when it manifests more intensely than usual) is often a symptom of an underlying condition, which needs to be treated.

Due to our behavior patterns, we all think too much from time to time; in fact, worrying is part of the human condition. However, we were not born thinking too much, this is the result of our development. Both good and bad behavior patterns are learned through life experiences over time. And just like we can learn them, people can also unlearn these harmful patterns by changing our behavioral habits.

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Guidelines to follow to stop thinking too much

Before learning how to stop overthinking, you have to understand where the problem comes from. Sometimes, thinking about things too much is a consequence of a lack of security, this may have its origin in certain mental health conditions such as anxiety or depression. If this is the case, it is essential to consult with a health professional to treat the problem.

In some cases, excessive thinking only appears when making a complicated decision or in the face of certain insecurities. Although, initially, analyzing complex situations in detail is a good way to reach satisfactory solutions or conclusions. Overanalysis is not part of rational thought, since it does not respond to any specific objective, it is simply a way of delaying a decision.

Whatever the reason for overthinking, there are different techniques that can help relieve stress caused by excessive brain activity. One of the first questions we should ask ourselves is: "Why do I think about things so much?", and according to our answer, explore the different solutions that allow us to change this pattern of behavior. However, this is not an easy task, so here we list a series of tips to achieve it.

1. Identify our harmful patterns

As we have seen, when we worry too much or dwell on problems for too long, our thought processes can become destructive. This is often caused by negative thought patterns that manifest when people are under stress or experiencing conflict (external or internal). Two of the most frequent harmful patterns are rumination and projection.

Rumination is the act of thinking continuously and without reaching any conclusion about pessimistic or dark topics. This type of behavior can cause people to isolate and even become depressed. Rumination is particularly common in perfectionistsalthough anyone can experience it. Projection is similar to ruminating, but it is focused on the future: it consists of anticipating that something will go wrong. These negative thought patterns are deeply related to limiting beliefs and past experiences.

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2. Change the story we tell ourselves

The stories we tell ourselves about who we are have a significant effect on our lives. But the key question is whether these stories we tell ourselves hold us back or allow us to move forward. Overthinking causes people to develop a whole series of statements about ourselves., such as "I've always been an insecure person" or "I'm more anxious than the rest." These limiting beliefs can be very difficult to change if we never ask ourselves the questions. such as, "Why do I think so much about things?" or "Why do I worry so much about am I wrong?"

In order to overcome these thoughts about ourselves -that keep us trapped- we must first identify them. Next, whenever we detect that we are repeating one of those old stories, we have to try to replace it with a positive one, such as "I am able to control my emotions." By changing the story we tell ourselves, we can change our mindset.

3. let go of the past

Typically, people with a tendency to overthink focus a lot of energy on the past, thinking about what could have been or should have been. However, these thoughts do not contribute anything useful (what is bygones is bygones). The only thing we can change about the past is our way of interpreting it.

Leaving the past behind allows us to change our history significantly. This means that bad experiences do not control our present emotions and that mistakes do not influence future decisions. Additionally, forgiving others and reconciling with our past allows us to also let go of any repressed anger or bitterness.

4. Focus on the present moment

One of the most effective ways to avoid rumination and excessive worry about the future is to learn to live in the present moment. However, most of us are not able to do it.

Being aware of the present moment requires constant focus. What does the world around us look and sound like? What are we thankful for? By practicing daily rituals like meditation and mindful breathing, we can gradually learn to live in the present instead of worrying about the future. Numerous studies have shown the power of meditation on our brain and the reduction of stress levels.

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5. accept our emotions

Excessive worry is usually caused by facing some type of fear, for example, feeling that situations are not in our control or that we do not have the life we ​​want.

Contrary to what most people believe, living in the present moment does not mean burying our negative emotions, but attending to them. So well, we need to learn to identify the causes of our emotions, and the first step is to recognize them. Only when we are able to accept our feelings, even the worst ones, can we deal with them appropriately.

6. Focus on solutions

We have to remember that no one controls our life more than ourselves. Focusing on solutions consists of: identifying the problems in our life that cause us stress and anxiety, and once we do, work to resolve them rather than mindlessly dwelling on them. cease.

Only by taking control of our lives can we stop overthinking for good.. For example, if our negative thoughts are related to stress from work, we may need to consider changing employers or careers.

7. Do not get carried away by negative feelings

As we have seen, thinking too much can cause us to get stuck and not be able to make decisions. This often occurs due to the fear of making a wrong decision. When this happens, it is important to note if this feeling is something rational or comes from an unjustified fear. To solve it, we can focus on our body, take a deep breath, and imagine making the decision. Doing this is a way of knowing what feeling is guiding our behavior, and what is the best way to move forward.

Conclusion

By learning to live in the present instead of thinking too much, we can considerably improve our happiness and especially our peace of mind. To achieve this we must remember that life is not something that happens to us without our being able to act; this means that even negative emotions can lead to positive results. By treating these emotions as part of our growth, we can make the most of them.