How To Stop Overthinking: 6 Ways To Tackle It

Aishwarya Aneesh

Aishwarya Aneesh
Dec 2022

2 min read
How To Stop Overthinking

Table of content

You might think you’re the only one awake at night, thinking over a choice you made earlier in the day or worrying over your to-do list the next day. No! You are not alone. At some point in our life, we would have probably fallen victim to the overthinking trap. So, have you thought about how to stop overthinking?

Problem-solving is the most natural response when faced with a challenge. When faced with problems, we begin to think and think, seeking the answer by racking our brains, which might not immediately help us with a solution.

So you give it some more thought, leading to overthinking, thereby intensifying the situation. And before you could even realize it, your mind has taken the form of an over speeding freight train.

In this blog, we’ll explore six effective ways to stop overthinking and cultivate a more peaceful and focused mind.

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What Is Overthinking

Psychologists define overthinking as a negative thought process. To put it even simpler, “thinking about something too much or for a long period” is overthinking.

  • At least two different types of overthinking exist. People of the first type tend to reflect on regretful past events, for instance, saying, “If only I hadn’t done that at that time,” to name just one. 
  • Worrying about a future incident that has not yet happened falls under the second type.
  • Overthinkers frequently think about things they cannot control, leaving them with regret for the past and fear and anxiety about the future. Practice Best techniques of yoga for anxiety and learn how to do yoga poses to reduce anxiety.

Is Overthinking A Habit Or A Mental Disorder

There is no proven research saying Overthinking is a mental disorder. 

  • Surprisingly, Overthinking is a habit. Yes, what you heard was true. The majority of us develop the habit of overthinking.
  • The good news is that overthinking can be addressed, just like many other behaviors that are harmful to mental wellness.
  • Keeping your overthinking to a minimum requires effort, but it is 100% possible and 100% worthwhile.

How Do You Know You Are Overthinking?

The first thing to understand about overthinking is that it frequently resembles problem-solving in appearance. However, the two are unmistakably different.

  • You may be overthinking if you feel stuck in your thought process and are unable to move forward. By providing too many alternatives or options, we may make things more difficult for ourselves. The more options we have, the longer it takes us to analyze them and select the best one.
  • Dr. Fowler says that “problem-solving happens when you ask questions to find an answer or put a solution into action.” On the other hand, when you worry over potential risks and solutions without actually attempting to tackle a problem, that is overthinking. Overthinking can be challenging to recognize in the heat of the moment.
  • If you focus only on the problems and refuse to give positivity a chance, then you are overthinking. In addition to troubles, overthinking is characterized by perfectionism, a dislike for flexibility, and a tendency to find only threats and flaws in everything. It is a type of critical evaluation that solely considers negativities.
  • To stop overthinking and overanalyzing, you need to build self-confidence, self-esteem, and the attitude of acceptance of what is happening right now without giving importance to irrelevant details that you think might happen in the future.

Signs Of Overthinking

We sometimes become trapped in the never-ending cycle of “what-ifs” that come and go when we get too caught up in our thoughts. And that’s where overthinking starts. 

Your mental health may suffer from overthinking, which has been related to psychological issues, including anxiety and depression. The overthinking often worsens if it starts to impact your mental health. It causes a never-ending loop of rumination and worries.

  • You constantly believe the worst will occur.
  • You won’t be able to enjoy your alone time since you’ll be too preoccupied worrying about specific issues or what may occur in the future.
  • Because you think that the scenario won’t be in your favor without careful planning, you constantly plan things out in advance.
  • You’re frequently discovered in a bad mood.
  • You consider other people’s viewpoints far too carefully.
  • You tend to make many decisions and frequently alter your mind.
  • You don’t have faith in your feelings. You eventually reach a point when you overanalyze situations to the fact that you start to believe things that aren’t true.
  • Your brain continues to operate at high speed when in bed, causing you to suffer from a lack of sleep, which can lead to insomnia.
  • You constantly reply to conversations, trying to figure out what you may have said differently.
  • It is unacceptable for you to wait a long time for an answer.

Causes Of Overthinking

Overthinking is an automatic self-protection mechanism, but when it’s done in an unproductive way, it doesn’t make things better. Some of the underlying causes of overthinking can be as follows.

Causes Of Overthinking

1. Not Focusing On Solutions

Problem-solving is different from overthinking. While problem-solving involves seeking a solution, overthinking focuses on the issue. Imagine a flood is approaching. The distinction between problem-solving and overthinking is as follows:

  • Overthinking: “I hope the flood never comes. It will be terrible. I hope the water stays out of the house. Why do I constantly experience these things? I can’t handle this anymore.
  • Solving a problem: “I’ll see to it that the house’s drainage system is open and unblocked. To avoid flooding, I’ll place sandbags against the garage door. Know the best way to go to the closest shelter. I have to keep all the documents in a secure, water-resistant bag.
  • Problem-solving can lead to productive action. Overthinking, on the other hand, fuels uncomfortable emotions and doesn’t look for solutions.

2. Your Brain Won’t Turn Off

Overthinking might make you feel as though your mind won’t turn off. Your brain may be working overtime while you try to go to sleep, replaying events and making you visualize unpleasant things.

  • Sleep is affected by overthinking. Additionally, overthinking reduces the quality and pattern of your sleep. So, it makes it more difficult to fall asleep deeply when your mind is preoccupied with excessive thoughts. Ideally, the best time to go to the sleep is 9:30 pm but it’s hardly possible to sleep at this time.
  • Having trouble falling asleep might lead to additional worries and negative thoughts. For instance, if you don’t fall asleep immediately away, you can expect to be exhausted the next day. That might make you anxious, which could even make the situation worse.

3. Repeated Thoughts

Talking about the same subjects nonstop or ruminating is unproductive. However, when you overthink something, you could replay a past event in your thoughts or repeatedly visualize something negative.

  • According to studies, concentrating too much on your problems, shortcomings, and failures raises your risk of mental health problems.
  • You are more inclined to stay on your thoughts when your mental health declines. It’s a vicious cycle, and getting out of it could be challenging.

4. Taking Decisions Are Challenging

  • You could persuade yourself that thinking more carefully and thoughtfully could benefit you. You are, after all, considering all potential approaches to an issue. Overthinking and stressing, however, really creates a barrier. According to research, much thought makes it difficult to make judgments.
  • If you can decide on something, from what to eat to what color dress to wear to work, you could be overthinking things. Over time, you may even begin to forget everyday items like where you put your glasses and toothbrush.
  • You’re wasting much time seeking second views and investigating your alternatives when, in the end, those little decisions are not that important.

Effects Of Overthinking

Overthinking is harmful to our mental health. It drains our brain power and intensifies our problems. Did you know that overthinking may sometimes have negative impacts on our bodies? Some consequences brought on by overthinking are

1. You Become Indecisive

When we think, we frequently generate solutions to the issues at hand. 

  • However, if overthinking becomes a habit, we create so many possibilities in our minds that it is impossible to stop on just one. You could become fixated on possible consequences that might not even occur, which paralyze or prevent us from acting.
  • You also have a severe fear of attempting new things. Because of all the other information you are receiving, your gut instinct or intuition is ignored, and you could find that you don’t make the best decisions for you at that time.

2. Loss Of Creativity

Creativity comes from the cognitive areas of your brain, which are also in charge of problem-solving. 

  • Overthinking can wear down the brain to the point that it cannot think creatively or out of the box. 
  • This was shown by a study conducted in the UK, which discovered that you are more creative when specific cognitive functions and brain regions are calm. The “mental rut” brought on by overthinking, however, overrides our original ideas.

3. Overthinking Disrupts Your Sleep

Do your thoughts never cease, despite your best efforts to sleep? Well, one of the well-known effects of overthinking is having difficulties sleeping. 

  • Overthinkers frequently have trouble falling asleep. This is because when your mind is not at ease, your body prevents you from falling asleep. And the following day, you’ll be sleepy, irritated, and exhausted.
  • You won’t be able to focus on your work, your productivity will drop, and you’ll end up overeating and putting on much weight. So, overthinking reduces the quality of your sleep and may make you grumpy the next day. It’s high time now to think about how to stop overthinking.

4. It Weakens The Immune System

  • When you are under stress or mental pressure, your body releases the hormone cortisol, which weakens your immune system and increases the risk of allergies, infections, and illnesses.
  • Overthinking-related stress can also harm your digestive system since it reduces blood flow and oxygen to the stomach, which can cause digestive issues, including inflammatory bowel disease (IBD) or even irritable bowel syndrome (IBS).

5. Overthinking Causes Serious Health Issues

  • When you worry about something all the time, it might make you stressed out and raise your blood pressure. Increasing cholesterol levels, smoking, physical inactivity, and overeating are just a few of the factors that can worsen the effects of stress on behavior and raise the risk of heart disease. To get rid of this, blood pressure patients should follow High blood pressure diet plan.

6. Overthinking Affects Memory

  • There’s a good probability that your memory is affected by overthinking. You get more emotional as a result, which makes it harder for you to make reasonable judgments.
  • Similar to how your thoughts and body are continually changing, overthinking can impede the brain’s natural ability to regenerate new brain cells in response to stress.

How To Stop Overthinking?

When you overthink, your worries and ideas go in a never-ending cycle. Overthinking can typically prevent you from taking action since it paralyzes you with dread rather than preparing you for the next move. 

How To Stop Overthinking

Overthinking can signify mental health issues such as anxiety, depression, and other illnesses. You can try questioning your thoughts, asking loved ones for support, or seeking a mental health professional for more assistance to stop overthinking. Depression can lead to weight gain, you can look at a depression diet plan or contact our experts for unique plans.

1. Stop Overthinking By Keeping A Record Of Trends And Triggers.

Gaining control of overthinking may be achieved with a bit of awareness and focus. 

  • Keep a notebook and jot down particular instances when you overthink. After some practice, you’ll start to spot trends and triggers to stop overthinking before they occur. 
  • This will help you develop a coping mechanism for circumstances you predict may lead to overthinking.

2. Confront Your Thoughts Can Stop Overthinking

You don’t have to accept everything your mind tells you, even though it might not seem that way. 

  • To stop overthinking, try challenging your worries and ruminations and see things from a different perspective.
  • To determine if a thought is logical, reasonable, or valuable, look at the evidence of the situation. Calling out your excessive thought processes might help you control them if they need to be more helpful.

3. Get Active Can Help To Stop Overthinking

Numerous kinds of research have shown that exercise can help boost people with depression, anxiety, and other mental health issues. 

  • Exercise can also be beneficial for persistent overthinking. Even a 5-minute stroll around the block may flood our brains with feel-good chemicals and hormones like Endorphins.
  • Physical activity may also help the nervous system from the fight-flight-freeze state. Any ruminating brought on by a stressful incident may be reduced by doing this.

4. Ask Your Buddies For Some Assistance

Do others frequently comment on your worry or overthinking? They may be right after all. 

  • Ask a reliable friend to offer their opinion on the subject and prompt you when you seem lost in your ideas to help you gain some perspective.
  • Choose a friend who is adept at preventing overthinking. According to research, co-rumination can excessively help with difficulties with friends and exacerbate anxiety.

5. Let Go Of Things You Can’t Change

As soon as you recall that you are “on your head” about something. Ask yourself whether you can direct your thoughts more productively — toward coming to a conclusion or finding a solution. 

  • If you find it difficult to adjust your thinking, you’re obsessing over something that’s out of your control. Whether it happened in the past, might never happen, or is simply unavoidable. Be aware of these negative thoughts and consider trying to get rid of them.
  • Consider letting go of these problems as “gravity concerns” by viewing them as such. Like gravity, we cannot change or control some parts of life.

6. Consult An Expert For Assistance

If overthinking is taking up more of your time than you’d like, you might find it helpful to seek the advice of a mental health expert or speak with your primary care physician. Therefore, maintaining a healthy lifestyle with yoga for mental health is very important.

  • If left uncontrolled, the stress caused by overthinking can also result in physical health problems, such as:
  1. Fatigue
  2. Headaches( types of headaches)
  3. Digestive problems such as Diarrhea or Nausea
  4. Trouble sleeping (Insomnia)
  • If you have a problem with overthinking, a therapist or counselor can assist you in developing coping skills to manage rumination. With their guidance, you may also identify and cure the underlying causes of your overthinking, such as melancholy or worry.

How To Overcome Overthinking And Negative Thoughts?

Overthinking wears you out. When you overthink, your mind wanders, and you cannot go ahead because you are caught in reverse. How do I get rid of overthinking? Even stranger, you start having crazy thoughts that are entirely in opposition to one another. Divert your mind from overthinking with these simple methods.

1. Practice Mindfulness Skills Can Stop Overthinking

When you’re living in the present moment, it’s impossible to avoid thinking about the past or making predictions. By using mindfulness techniques, you can improve your capacity for present-moment awareness.

  • Like any skill, mindfulness takes effort to master, but it can stop overthinking with time. Attending classes, reading books, utilizing apps, taking courses, or viewing videos are ways to learn mindfulness techniques.
  • Many give in to the downward spiral of negative thinking when dealing with daily challenges and difficult situations that become overwhelming.

2. Stop Overthinking By Doing A Kind Deed For Someone Else

Gaining a more profound understanding could be possible if you try to lessen someone else’s stress. Think about how you can support someone going through a difficult time.

  • Does your friend going through a divorce need child care for the day? Can you get your ill neighbor’s groceries?
  • You may halt negative ideas in their tracks by being conscious of your capacity to make someone’s day better. Additionally, it gives you something helpful to focus on instead of your never-ending stream of thoughts.

3. Plan Reflection Time Can Stop Overthinking

Long-term problem-solving is counterproductive, while quick reflection can be beneficial. You could do better in the future if you consider how you could approach things differently or identify any possible problems in your strategy.

  • Add 20 minutes a day to your agenda as “thinking time.” Allow yourself to worry, ruminate, or think about anything you want during that time.
  • When your allotted time is over, go on to the next task. And if you find yourself overthinking about anything outside your regular time, remind yourself that you need to wait until your designated “thinking time” to handle that thought is up.

4. Exercise Can Stop Overthinking

Exercise is a proven way to reduce stress and calm your mind.

  • Exercise genuinely slows down our overthinking minds! By increasing blood flow to the area, we can provide our brains with the energy they need to process our thoughts with more logic and less stress.
  • Get that touch of nature and fresh air daily. Even walking for 20 – 30 minutes works wonders.

5. Stop Overthinking By Habit Of Writing Down Your Thoughts

Develop the habit of writing down your worries and problems. Once you’ve written your thoughts, take a 24-hour break from them.

  • Writing down our emotions and waiting at least 24 hours (or just a few hours if it’s an urgent concern) before responding or acting impulsively are two strategies that are found to be effective. Once that is done, set the paper aside and go on to anything else to fill the time.

A Word From Fitelo

Overthinking is the most significant cause of unhappiness. Our personalities are negatively impacted by overthinking. Both our physical and emotional well-being are destroyed by it. Overthinking might alter how you interact with others and carry out tasks. Your personal, social, and work life can be significantly impacted. What’s more, overthinking could result in mental stress too.

You can escape this habit that restricts you if you understand what overthinking is, why we do it too often, and how to avoid it by utilizing some of the advice above. Mental Health Matters!

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Frequently Asked Questions

What Triggers Overthinking?

Is it normal to overthink! Yes, people tend to overthink for a variety of reasons. They could be overly sensitive and constantly worry about what people will think or say about them. There could be other causes, such as depression, stress, or anxiety, for approaching mental illness.

What Major Factor Contributes To Overthinking?

Traumatic experiences from the past, stress from the present, and considerable demands on one’s life can all contribute to overthinking.

Can Overthinking Cause Weight Gain?

Chronic overthinking can lead to stress and anxiety. We tend to stress eating or take in unhealthy foods, which will lead to weight gain.

How Do I Stop Overthinking At Night?

Yes, you can stop overthinking at night by establish calming routine, journal thoughts, limit screens. Practice relaxation, focus on gratitude, set worry time. Be patient for better sleep quality.

How To Avoid Overthinking?

To avoid overthinking, practice mindfulness, set time limits for dwelling on issues, and engage in enjoyable activities. Challenge negative thoughts and cultivate self-compassion for effective results.

Why Can’t I Stop Overthinking?

Often overthinking is a byproduct of anxiety or depression. If this is the case, you can treat your anxiety or depression to reduce overthinking. You may also find that overthinking only materializes when you need to make a tough life decision or are dealing with your insecurities.

Is Overthinking A Mental Illness?

Overthinking is not a recognized mental health illness, although it can signify depression or anxiety. Overthinking is strongly associated with Generalized Anxiety Disorder (GAD). The propensity to worry excessively about a wide range of issues is a feature of GAD.

What Is The Cure For Stop Overthinking?

Overthinking and anxiety may frequently result in problems with mental health and well-being. Deep breathing, meditation, self-compassion, and seeking medical assistance can stop the tension of overthinking.

How To Stop Overthinking And Negative Thoughts?

Combat overthinking, practice mindfulness, challenge negative thoughts, and engage in positive activities. Foster gratitude and use deep breathing to ease anxiety. Be patient as you implement these strategies for a clearer mind.

What Are The Ways To Stop Overthinking?

You can stop overthinking by practice mindfulness, challenge negative thoughts, engage in activities. Use deep breathing, visualization, and seek support from others. Cultivate self-compassion and patience for effective change.

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