We’ve All Been Through That. A small mistake at work, an awkward conversation, or a conversation that didn’t go as planned, and suddenly your mind is replaying the scene over and over, each time with more detail and intensity. Your brain is like a car that is going around in circles. What is that? It’s called overthinking, or more formally, rumination.
What is going on here? And how can we stop the cycle?
I. What Does It Mean to Overthink?
When you keep thinking about something that happened in the past or something you’re worried about in the future, that’s called overthinking. It’s thinking that goes beyond solving problems and starts to go in circles.
Normal vs. Pathological: Everyone thinks about things or talks about them again and again. But if you keep thinking this way, it stops being helpful. It can make you feel stuck, stressed, and anxious.
II. Why Do We Think Too Much?
People overthink for a lot of different reasons, and it’s usually a mix of things inside and outside of them:
-
Triggers: Things that can start a rumination cycle include work stress, relationship problems, or a need to be perfect
-
Cognitive Distortions: We can get stuck in ways of thinking that make us think the worst (catastrophizing) or that everything is either perfect or a total failure (black-and-white thinking)
-
Mental Health Conditions: Anxiety, depression, OCD, and PTSD are all mental health issues that can make rumination worse
We may think that overthinking helps us get ready for the future or keeps us from making mistakes, but studies show that it usually does the opposite, making us more stressed and less clear.
III. What Happens When You Think About Things Too Much
Constantly thinking about things can be bad for your body and mind, not just your mind.
Mental Health Impact
-
Higher chance of having anxiety, depression, PTSD, and even trouble sleeping
-
Can trigger or worsen eating disorders and substance misuse
Functional Impact
-
It affects your work, social life, and even how you make decisions
Physical Impact
-
Overthinking can cause headaches, tiredness, changes in appetite, and even heart palpitations or high blood pressure
IV. Strategies Based on Evidence to Break the Cycle
The good news is that there are a lot of ways to stop overthinking right away. Here are some ways that have been shown to work to help you get your mind back under control:
A. Things That Take Your Mind Off of Things Right Away
Sometimes, the best thing to do is to keep your mind busy. You could:
-
Mental exercises: Try putting things in groups or counting backward. You could also sing your favorite song
-
Physical distractions: Read a book, listen to music, or call a friend. Being social can help you worry less
B. Mindfulness and Meditation
Being mindful means being in the moment without judging it. It helps to calm the mind. Some methods are:
-
Breathing: Pay attention to your breath. Inhale, hold it, and exhale for four to five seconds each
-
Grounding: Pay attention to your senses, like what you can see, hear, and smell
C. Restructuring Your Thoughts
When a bad thought comes to mind, ask yourself:
-
“What proof do you have for this thought?”
-
“Would a friend say this to me?”
Then, change the thought to one that is more balanced. For instance:
-
“I made a mistake” turns into “I made a mistake, but I can do better next time.”
D. Getting Back Good Memories
To fight the negativity bias, remember good things that have happened to you. Think about times when you did well, got praise, or were proud of yourself. If you’re stuck, ask friends or family for help.
E. Calming the Body
Here are some physical methods that can help reset your nervous system:
-
Box breathing: Breathing in, holding it, and breathing out at the same time for 4 to 5 seconds each
-
Progressive muscle relaxation: Start at your toes and work your way up, tensing and relaxing your muscles
F. Writing in a Journal
Writing in a journal is a great way to get your thoughts out of your head. Set aside a time each day to write down your worries. This keeps the rumination to a certain time and stops it from spreading to the rest of your day or night.
G. Work Out
Exercise is a great way to let go of stress, whether you go for a walk or work out at the gym. It also makes you feel better by releasing endorphins.
H. Breaking Down Tasks and Making Plans
Do you feel like you can’t handle it? Make big projects easier to handle by breaking them down into smaller tasks. Concentrate on finishing one step at a time. If you can, delegate tasks when you can, and don’t forget to celebrate small wins along the way.
V. Keeping Up With Your Lifestyle and Avoiding Problems
After you break the cycle, it’s important to keep up habits that stop you from thinking too much. Here are some important ways to live your life:
-
Regular sleep: Sticking to a regular sleep schedule can help you stay focused and clear-headed
-
Balanced diet: Give your body the nutrients it needs
-
Limit substances: Limiting caffeine and alcohol can help keep you from getting too excited
-
Scheduled worry time: Every day, set aside 15 minutes to worry about something specific (yes, really!). This can help keep your mind from going too far
-
Gratitude practice: Every day, take a few minutes to think about what you’re thankful for. This can change the way you think
-
Self-compassion: Be as nice to yourself as you would be to a friend
VI. When to Get Help from a Professional
It’s normal to think too much, but if it gets out of hand or affects your quality of life, you might need to see a professional. Keep an eye out for these signs:
-
It takes more than an hour a day to ruminate
-
It gets in the way of work, relationships, or your health in general
-
It is connected to thoughts of suicide, delusions, or extreme distress
Some therapies that can help are:
-
Cognitive Behavioral Therapy (CBT)
-
Acceptance and Commitment Therapy (ACT)
-
Cognitive Therapy Based on Mindfulness (MBCT)
-
Exposure therapy, particularly for intrusive thoughts
A medical evaluation may also be necessary to rule out other physical causes, such as thyroid disorders or anemia.
VII. A Quick Look
-
It’s normal to think too much, but it becomes a problem when you can’t stop it
-
You have the best chance of breaking the cycle if you use distractions, mindfulness, cognitive reframing, calming your body, and activating your behavior all at once
-
Professional help works when self-help techniques don’t work or when you have a mental health problem that needs to be treated
Don’t let your mind go crazy. With the right strategies, you can take back control. And if you can’t break the cycle on your own, help from a professional is only a phone call away. You don’t have to deal with it by yourself.
Add Comment