Overthinking is a very common problem these days. Everyone has the ability to think, but some people can not stop thinking even if they try. They think of small problems which then become big mental burdens.
Their mind constantly analyzes both past and future. This drains energy and causes anxiety.
What is Overthinking?
Repeating the thoughts again and again.
You try to mentally control every possible outcome and reaction.
You think but find no solutions.
Thinking is good, but overthinking which takes away mental peace, is bad.
Rumination
Normal thinking makes you think of something important, find a solution and move on.
Rumination is thinking for no real reason. You keep repeating the same thoughts finding either no solution or not accepting the solutions.
Why People Overthink?
Fear of Mistakes
We all fear mistakes and want to avoid them. But thinking about it without a clear solution is just overthinking. Overthinkers tend to avoid failure and make the perfect decision.
Anxiety
Fearing what might happen in the future. Thinking feels like you are preparing in advance.
Past experiences
Past mistakes, embarrassment or regrets make one be more cautious or even force him to keep thinking. The thought of analyzing everything and not repeating the past mistakes, keep the brain uneasy.
Need for Control
The mind is only at ease when it has full control. It tries to be the master of any situation. But too much control leads to exhaustion.
Consequences
Overthinking can cause many problems like:
- Mental exhaustion
- inability to focus
- Anxiety
- Unknown fears
- Decision paralysis
How to stop overthinking?
Notice the patterns
Be aware of when it happens and how it happens. Knowing is the most basic and the most important step of any problem solving.
Action
Put all your energy into actions instead of thinking or analysis. This means that you might fail without preparation, but you don’t need to analyze everything. Doing and Failing in this case is more important than pre planning the action in your head and succeeding.
Limit yourself
Set limits in your head. You are allowed to think but only for a small amount of time. You can set special ample time, like an hour after dinner, for this purpose. After the time limit is over, you endure reality without going back to your head.
Accept uncertainty
You don’t always have to be right or certain about everything. Uncertainty is a part of your life.
Attention
Keep your attention on the current tasks, and not on your thinking. You can even practice meditation using breathing patterns.
Instead of running away from overthinking, just give your attention to other tasks that you are currently doing.
It is not necessarily a mental illness. You are perfectly healthy. The goal is managing the situation, not eliminating thoughts.