How To Stop Overthinking
Overthinking is a habit that involves dwelling on the same thoughts repeatedly. It can often turn into rumination, where you stay focused on negative emotions for a prolonged period of time, which can predict depression and anxiety as well as making symptoms worse.
Overthinking can be a difficult cycle to break out of. Here is a four-step exercise that will help you to do it.
Notice
Acknowledge that you're feeling overwhelmed, stressed, or agitated. That's completely okay. We all feel this way from time to time.
Acknowledge
Acknowledge what you're thinking. Remember: they're just thoughts. They don't define you, they are not more powerful than you, and they do not dictate what happens in your life. They are just fragments and representations of information bouncing around inside of your brain.
Extract
Take your thoughts out of your mind by writing them down.
It's often very difficult to find clarity on our thoughts when they're so busy bouncing around. Collect all of the thoughts and bring them outside of your brain and onto paper. Here, you can analyze them, organize them, challenge them, or clarify them.
Express
When you share your thoughts with another person. you once again are helping yourself to get the distance you need.
If you don't have someone to talk to that you trust, it can be worth exploring professional options or finding another way to process them outwardly, whether that's through movement, speaking out loud, or making a piece of art.
