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We all experience worry at points in our lives. After all it is valid to think about the people and things we care about the most. But sometimes, overthinking becomes a pervasive pattern in our lives which impacts our work, relationships, and time. It can threaten our ability to look forward to things or even enjoy ourselves in the moment. It can also be a lonely experience, as we may find ourselves putting on a brave face, when we’re really struggling with worrisome thoughts. Expressing these thoughts to our loved ones can sometimes be met with a casual “just stop worrying.” Perhaps this throws us into a cycle of overthinking about how much we worry. How can we break free from this pattern?
It’s important to consider why we worry. Human beings have developed civilizations, infrastructure, and social systems through planning and anticipating outcomes. This has required expecting and combatting threats to our safety. Over time, we’ve looked back on history to prevent mistakes in the future. So naturally, we’ve evolved to develop defenses to protect ourselves and help us grow. Therefore, our overthinking often has to do with safety; safety from judgement, people, failure, heartbreak, and uncertainty. Understanding that overthinking is our mind’s way of processing the past and the future, the way to cease the pattern of overthinking may be to process the present instead.
Mindfulness is the practice of focusing our thoughts to the present moment. When someone suggests we “breathe” or “count to 10,” we’re effectively being told to be mindful of the moment. Becoming aware and focused on the present allows you to assess for any immediate threat to your safety or well-being, whether physical or psychological. It is the only time we can use evidences around us to assure wellness and the only time when we can use strategies to overcome stressors and threats in the moment. It can be difficult to break the pattern of worry and engage in mindfulness. These are strategies that are useful for practicing mindfulness regularly to reduce our overthinking:
- 5-4-3-2-1: Bring your attention to the present. Name to yourself, 5 things you can see, 4 things you can hear, 3 things you can touch, 2 things you can smell, and 1 thing you can taste.
- Describing technique: Describe the room you are in or an object that you have in as many ways as possible. Make note of things that you didn’t notice before.
- Engaging in some form of activity of exercise: These tasks generally require focus and involve attention to breath. This will quickly bring you to focus on the present.
- Do something outside of your routine: Routines become so natural to us that we may find ourselves completing tasks without having to focus on them too much. Visiting a new place or engaging in a new activity may be a good way of breaking routine so you can become more aware in the moment.
- Gratitude notes/journal: Being able to note down thing that you are grateful for is an acknowledgment of what you have in this moment, whereas worry tends to have us focus on things we’ve lost or things we want to get.
Finding ways to practice mindfulness is the first step towards reducing worry and overthinking. To practice and learn more about how you can use mindfulness to challenge your overthinking, feel free to schedule a free 15-minute phone consultation today!
