Persistent worrying and overthinking can get us stuck in a rut of inaction. As our perseverating thoughts begin to take up more and more space in our brain, we lose the ability effectively utilize our energy and creativity. We can get stuck in loops about past choices or behaviors, or in a mode of analysis paralysis as we contemplate future events or opportunities. “I shouldn’t have spoken up in that meeting,” “I will never be able to pull this off,” “No one likes me,” “I looked like an idiot,” “I will never be successful,” etc etc etc. Ruminating on persistent and distressing thoughts about the past or the future can severely inhibit our ability to be productive in the present. And when life is a collection of present moments strung together, this habit can have long lasting and damaging impact.
Not only can overthinking impair our ability to be productive, it can also have impact on our overall mental health. When we focus too much on what we perceive are negative aspects of ourselves, or on our perceived failures, we are influencing our overall sense of self-esteem, self-efficacy, and our general sense of happiness. Even if we did make a mistake, or a social faux pas, we can get caught in a hamster wheel of replaying what happened over and over and over in our heads like a movie. Don Miguel Ruiz, author of “The Four Agreements,” says that humans are the only species who continue to unjustly punish ourselves over and over again for a singular crime.
Ruminating (thinking of the past) and worrying (thinking of the future) are the two major thought patterns overthinkers can engage in. While some people only overthink on occasion, others are hit with a seemingly constant barrage of distressing thoughts. To escape the stress of overthinking, many may turn to other unhealthy coping mechanisms such as food or alcohol to distract from the thoughts. Additionally, overthinking can have a devastating impact on our sleep quality, which can ultimately lead to a decline in physical health, which may create more things to worry about and keep us in a vicious cycle.
So how to get off the hamster wheel?
The first step is to develop awareness of when you are overthinking. Step into your observer self and notice, without self judgment, when you get caught up in either ruminating or worrying.
After you notice that you are in a cycle of overthinking, begin to challenge your thoughts. Remember, just because you think it doesn’t mean it is real. See if you can shift your perspective and belief what happened or what could happen to one that is more positive.
Then focus on what is in your control in this moment. How can you problem solve this? What actionable steps can you take? If there is truly nothing you can do, practice letting go.
Make sure you are creating space in your day for both reflection and mindfulness. Give your thoughts a chance to voice themselves, and also give yourself a break from your thoughts. 20 minutes of reflection and 20 minutes of mindfulness (ideally at separate times in your day) can help you keep perspective and not be swept away by the current of your thoughts.
Sometimes, if all else fails, find a healthy distraction. Exercise, tidying up, finding a creative outlet, cooking, etc are all ways to shift the energy of your brain into the present moment and task at hand. Eventually, with effort and practice, your thoughts won’t have such a paralyzing grip of you.
The takeaway: We can all get caught up in overthinking from time to time, particularly ruminating or worrying. As this is not a healthy pattern of thinking, and can have long term damaging consequences on our overall health and happiness, practice daily reflection and mindfulness to cultivate awareness of your thinking habits. When all else fails, distract, but be wary of destructive distraction techniques.