Should I wake up now or give myself another 30 minutes? Did I answer the question correctly? What will my presentation look like?
All these thoughts that cloud our minds during the day. Thinking is one of the main differences between us and animals.
Charles Darwin hypothesized that we are like animals, merely more intelligent. Your thoughts can prevent you from getting wet when it rains or remind you to save for retirement. Basically, your brain’s ability to conjure up complex thoughts is what sets you apart.
Unfortunately, like anything else, overthinking can be harmful. Yes, your brain is always thinking. Whether you need to get out of the house on time for work, or you’re trying to figure out what the Heisenberg Uncertainty Principle is, you need to engage your brain.
However, what happens when you can’t calm your mind? What should you do if you find yourself constantly overthinking?
It is important to note now and then, everyone overthinks. When you or someone you know has a serious illness, you may find yourself overthinking. You may also start obsessing over what you could have done differently if you were in an accident.
You may also overthink the future. When a child knows they will get a new toy tomorrow, they will often overthink the toy. When a new phone or gadget is about to be released, most people overthink the new features.
Obviously, it is impossible to live without overthinking. However, some people have a hard time controlling their thoughts, and they repeatedly overthink various situations.
Additional thinking can be viewed from two different angles. The first is thinking or reflecting on past events. Did I send the report before leaving work? Did I close the door when I left? I shouldn’t have quit my job. The second concerns future events. What if I don’t get the job? What if I fail the presentation? What if I get into an accident?
Reflection can help you learn from your past and prepare for the future. However, overthinking, as research has established, can lead to mental health problems. (1) Moreover, rumination has also been linked to anxiety, anger, and depression. (2)
Here are 5 practical tips on how to stop your mind from overthinking
1. Representative time for reflection
When most people realize that they are obsessing over a certain subject, they try to block out these thoughts. Unfortunately, your brain keeps going back to these thoughts.
Avoiding the thoughts may work for a while, but eventually, they will return to your mind.
So what should be done? Create a schedule where you can sit, relax, and think about these thoughts. Instead of running away from them, dedicate a time where you dive into the thoughts.
The time you allocate should be mainly focused on the things that are forcing you to overthink.
Moreover, you need to take it to the next level. Determine the underlying cause of these thoughts and how you can fix them.
For example, are you worried that you may not pass your upcoming exam? These thoughts can keep you from being productive or paying attention. During your designated thinking time, dive deep into the problem. Why worry about failing the exam? Is it because the topics covered were challenging for you? Is it because you didn’t do well in previous exams? Or because you didn’t study for the exam?
Once you’ve established the root cause of your anxiety, come up with a solution to fix it. If you realize you haven’t studied for the exam, make study time to help you prepare. If the topic is particularly challenging, get a teacher or someone to help you understand it better.
2. Recognize when you’re overthinking
In most cases, you don’t overthink random ideas. While you may wonder why oxygen is odorless, you probably won’t take it for very long. Perhaps you obsess over one or more issues that directly affect your life.
Awareness is probably the step you need to take to protect your mind from overthinking. Anytime you notice that you’re obsessing about something, make a note of it. Then, combine these notes, and you’ll likely realize that they lead to one or more specific problems. Summarizing the little things that give you extra thought will help you see the bigger picture.
Once you see the main problem that is stressing you, it is easier for you to deal with it. Don’t try to ignore your thoughts, hoping they will go away; they won’t In some cases, they may worsen over time.
The sooner you become aware of what is stressing you, the sooner you can deal with the underlying problem and move on. If you’re having trouble figuring out what you’re overthinking about, you can consult a specialist or therapist.
3. Focus now
As mentioned above, most people obsess either about what they did or didn’t do in the past or what they want to do or avoid in the future.
Focusing on the present is one of the best ways to combat overthinking. Although it sounds simple, it is one of the hardest things to do.
Most people always look to the past to see the opportunities they missed or to the unknown future. While it may be tempting to focus on the past, remember that there is nothing you can do to change the outcome.
However, that doesn’t mean you shouldn’t learn from the past. Simply, it’s saying that you shouldn’t obsess over something that’s already happened because the results are already obvious. The same goes for the future, while you can plan, you have no control over what happens.
Instead of replaying past events or obsessing over future decisions, focus on what you can do now. For example, if you are afraid that your presentation will not go as planned, take action instead of worrying about it. Go on presentations until you are confident in your presentation skills and the presentation itself. Building your confidence can help keep you from overthinking.
4. Stay positive
In almost all cases, when you start overthinking, your brain takes a negative turn and you start considering all the negative possibilities. According to research from Johns Hopkins Medicine, (3) people with a family history of heart disease are one-third less likely to develop heart disease if they maintain a positive outlook on life.
Being positive will not only keep you from overthinking, it can also keep you healthy.
So, how can you keep a positive mind when you notice that you start overthinking and negative thoughts Is your mind clouding?
You can use a method known as positive reframing. Positive reframing is shifting your focus from what might be wrong to what might be right or what is working for you.
For example, if you’re stuck in traffic, instead of dwelling on every negative, try and focus on the positives. Be grateful you have a car, for example. Appreciate it hard to get into an accident. Or, even use the time to meditate or listen to your favorite audio-book or podcast.
5. Get a distraction
Sometimes, avoiding a thought leads you to overthink it. It’s not easy to push the thoughts away every time you realize you’re obsessing. Sometimes, thoughts become so loud that you can no longer control them and all you hear is them.
If you find yourself in such a situation, it’s time to get a distraction. You’ll notice that you overthink most of the time when you’re inactive. That being said, it’s important to note that you can overthink when you’re active. This has led to many accidents and disasters because the person was not fully focused on what they were doing.
Regardless – whether you find yourself overthinking when you’re active or passive, there are ways to quiet your mind and manage your thoughts.
A simple but effective way is to get a distraction. The distraction doesn’t have to be anything big, just something to calm your mind. For example, you can go for a walk, play a video game, try learning a new instrument, try knitting, or listen to music.
Remember that this is a distraction and not something you can hold on to forever. You can combine this technique with the aforementioned time representatives. Find an activity to distract your mind until the thoughts calm down or you have your allotted thinking time.
Finally, studies have shown that overthinking can lead to depression, drug use, overeating or undereating, and mental and emotional instability. These five tips will help you learn how to stop overthinking everything and control your mind and keep it from obsessive thoughts.
That being said, if you suspect that you are overthinking and that it may be causing harm, seek out a professional who can help you calm down your thoughts before they become destructive.
Related reading: 6 helpful tips on how to relax your mind and body from anxiety
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