Overthinking to Overcoming: Breaking the Cycle of Rumination

Many of us are familiar with overthinking, but it’s often misunderstood. Overthinking is about something other than thinking too much but instead being stuck in a loop of thoughts that do not lead to any real answers. Think about it this way, overthinking is like getting lost in a maze, where there are dead-ends and never-ending loops, and at times it can feel challenging to find a way out. We all know what happens when we overthink, feel like there is information overload, have unhealthy thought patterns, and ask too many questions that need clear answers. Overthinking is a common problem that many people need help with. First, it can be a difficult habit to break, as it can become a way of life for some people. It can be hard to stop overthinking, as it can become a way of avoiding difficult emotions or situations

So what causes overthinking? Overthinking can signify anxiety or depression that often leads to indecisiveness. But did you know that overthinking can also be related to our environment? Overthinking can be caused by hostile environments, such as negative people, stressful situations, or constant criticism from others. It can lead to feeling overwhelmed and anxious, causing us to ruminate on our thoughts and feelings. Also, those who have experienced trauma can be especially vulnerable because trauma teaches our brain to be hyper-vigilant, causing us to be stuck in a fight, flight or freeze mode where we’re scanning for danger, whether real or perceived. People with perfectionistic or obsessive tendencies can often find themselves overthinking things. This can be a difficult habit to break, as it can become a way of life for some people. Overthinking can lead to a lot of stress and anxiety, as it can cause people to become overwhelmed with the details of a situation and focus on the negative aspects. It can also lead to procrastination, as people may become so focused on getting everything perfect that they never actually get started on the task.

So for many of us who overthink, we’re familiar with the common physical symptoms, fatigue, anxiety, and difficulty sleeping. Still, other ways of overthinking manifest that we may only sometimes be aware of. Does this sound like you: 

• You can’t let anything go because if you understand it better, you can change the outcome. You have high expectations, are very hard on yourself, and expect a lot from others.

• Do you find it challenging to live in the moment because of constant worry about what will happen next?

• Do you find relationships and navigating relationships challenging because you put added meaning behind everything said or done to you?

When we overthink, we can become so focused on the potential adverse outcomes of a situation that we become overwhelmed and unable to think clearly. This can lead to us making decisions that are not in our best interest or not beneficial to our relationships, career, or other vital areas. 

So how do we stop overthinking, and what strategies can we take to overcome the overthinking?

1. Seek out a Professional 

Our minds can become cluttered like junk drawers and be filled with things that could be more helpful. Therapy helps because to truly understand our triggers, we must look at how our thoughts, relationships, and emotions interact. A good therapist can help you navigate that relationship and determine some of your sources and pressure points. As well as managing your limiting beliefs, becoming more self-aware, and learning to be less reactive in the face of overthinking. A licensed professional can help you.

2. Incorporate Mindfulness  

To stop overthinking is a regular practice that we must engage in. Being mindful of our experiences and asking ourselves questions to better understand our expectations and feelings helps us to break this cycle. Mindfulness is a powerful practice that can improve our overall well-being by helping us be more present and aware of our thoughts, feelings, physical sensations, and actions. Techniques to strengthen Mindfulness include Daily meditation or mindfulness exercises, Mindful breathing techniques, Keeping a journal to reflect on thoughts and emotions, Engaging in activities that promote being present, such as yoga or hiking, and Practicing gratitude and focusing on the present moment.

 3. Get Active 

Physical activity is a great way to reduce tension and anxiety and can help to reduce overthinking and rumination. When we feel anxious or overwhelmed, our bodies can tense, and our minds can become overwhelmed with thoughts. Physical activity can help to release this built-up tension and anxiety, allowing us to relax and focus on the present moment. Physical activity can also boost energy levels and improve mood, improving overall mental health and well-being.

 4. Set a Timer 

Setting boundaries is crucial when it comes to stopping overthinking. Limiting how much time you spend thinking about a particular topic or situation is essential. Set a timer, and tell yourself to stop thinking about it and move on to something else when it goes off. Making significant changes can be challenging, but it’s essential to be open to new ideas and avoid getting bogged down in them. A timer can be a valuable tool to remind you when it’s time to move on and not spend too much time on a single idea. 

 5. Practice Positive Self-Talk 

Overthinkers know that being kind to themselves can be one of the most challenging things to do. Instead of beating yourself up for feeling a certain way, try to talk to yourself in a kind and understanding way. This can help you feel more in control of your emotions. The goal of positive self-talk is to approach yourself with compassion but also to manage emotional reactivity that can lead to less overthinking. When we can regulate our emotions, we are less likely to get caught up in negative thoughts and spirals. When we are in a heightened emotional state, our thoughts tend to become more extreme and less rational, which can lead to overthinking and negatively approaching ourselves. 

Overthinking can have adverse effects on our mental and physical health, as well as our relationships. Understanding our triggers and learning to manage our thoughts can break the cycle of overthinking and lead a more fulfilling life. Incorporating techniques such as Mindfulness, therapy, and journaling can be helpful in this process. Additionally, it’s essential to recognize the potential negative impact overthinking can have on our relationships, such as unrealistic expectations, lack of clear communication, and not recognizing when our partners require support. We can improve our relationships and overall well-being by being aware of these potential consequences and taking steps to manage overthinking.