I Am Overthinking A Lot. How Do I Stop?

What does overthinking look like?

Do you often feel that you made a wrong decision? Do you keep going back and forth between choices, thinking of all the things that can go wrong? Do you worry about the future thinking “what if...”? You’re not alone. Your worries might somehow convince you that thinking and rethinking might help you find a different solution or a better way to do something. But is it really helping you?

The behavioral loop of overthinking

The Cognitive Triad tells us that the way we feel affects how we think which influences how we behave. When you overthink about something, you start to feel worse. You may feel regret, guilt, sadness, or anger. These emotions disturb the way you generally think, cloud your judgements, and stop you from taking a healthy or adaptive action.

Five things you can do to break out of the loop of overthinking

1) Catch yourself: When you think, “Oh no, I shouldn’t have asked that doubt during that lecture, I must’ve looked like an idiot”, challenge it with “Am I sure though? Asking my doubt did help me and some others understand the concept better”.

2) Take control of your conscious thinking: Think about what could go right instead of wrong. Counter “What if I go out and hate it?” with “What if I go out, meet my friends, and we have a really fun time?” or “What if I mess up that project? Maybe I shouldn’t take it”, with “Taking that project will be a chance for me to prove myself and cultivate my skills.”

3) Empty your mind from those thoughts: Letting your thoughts flow freely in your journal will help you identify your overthinking patterns. Write letters to yourself, to a loved one or to the world, and create your own space for affirmations. “Thought Guides” by MindPeers will help you train your mind, guide you through the overpowering thoughts and feelings, and allow you to be honest with yourself.

4) Build your brain muscles: Understand what mental strength means  and how to boost it. Practicing productive thoughts and feelings will motivate you to take actions and behave in a way that is healthy and helpful to you.

5) Take the first step towards self-care: Therapy isn't always about 'symptoms' or 'going crazy', it's about things you would like to change/stop/start, feelings you would like to overcome. At MindPeers, we match you with the right coach. Therapy is literally your Mind Peer, a safe space where you talk and let out, without fear of judgement.