Signs You’re Overthinking and 6 Ways to Stop
Overthinking is an incredibly common struggle, especially for those in addiction recovery. Overthinking is also referred to as the washing machine head, during which obsessive thoughts go round and round with no productive outcome.
You can become paralysed by your own thoughts and rumination, unable to break free or recognise when and why it’s happening. Unfortunately, overthinking can have significant mental, emotional, physical, and social consequences.
The good news is, it doesn’t have to be this way.
Read on to learn more about some common signs and causes of an overthinking mind. Discover 6 ways you can work on managing your own chaotic mind, to experience true mental freedom.
Common signs of overthinking
There are many things to look out for that can indicate you’re an overthinker. If you’re reading this article, it’s likely you already have an inkling that you let your thoughts take hold of you more often than not. However, there are some specific things to look out for that can also help you acknowledge if you’re an overthinker.
Some of the signs of overthinking include:
- Worrying often about the future
- Difficulty controlling your thoughts
- Allowing negative thoughts to build within your mind
- Ruminating on the past
- Being hyperaware of what you think other people think about you
- Letting your thoughts spiral, to the point where it’s debilitating
- An inability to let go of intrusive thoughts
- Experiencing “analysis paralysis,” or being so overwhelmed by options/tasks that you don’t do anything at all
- An inability to separate your thoughts from yourself
If you struggle with any of the signs of overthinking listed above, know that you’re not alone. Many people, whether in recovery or not, struggle with overthinking in some capacity. Before we jump into how to tackle overthinking, let’s take a look at what can cause an overthinking mind to take over in the first place.
Causes of overthinking
Overthinking is typically a sign of some form of worry, rumination, or obsessive thinking. However, you can also struggle with overthinking on its own, without it necessarily being tied to something bigger. Many people struggle with overthinking, and the severity of it can vary from person to person.
For some, traumatic experiences can trigger a stress response within the body that becomes the body’s new baseline if the traumatic experience isn’t processed and worked through. This can push the body into a constant state of high alert, one symptom of which can be an overthinking mind. Working through the trauma that was experienced can help the body come back down to a healthy, calm baseline, and can help with overthinking.
In addition to enduring trauma in your childhood or experiencing a single traumatic event, there are many other things that can contribute to an overly busy mind.
Some of the causes of overthinking include:
- Anxiety
- Depression
- Addiction
- Insecurities
- Life changes
- Deeper emotional issues
Now you know a little bit more about where overthinking can come from, but what sort of havoc can overthinking cause in your life?
Consequences of overthinking
Overthinking can have significant consequences in so many areas of your life.
Our thoughts control our feelings and our feelings control our actions. Our actions dictate our results, or what our life looks like.
Therefore, our thoughts are the foundation of the life we live.
This is an incredible opportunity, as we can truly harness the power of our thoughts to create the results, or the life, we truly want. However, when you’re an overthinker, harnessing your thoughts may feel truly impossible.
Because of this, your life can become impacted in a variety of ways.
You may not step forward in your recovery with commitment and faith because you’re stuck in your head. You’re swirling in negative thoughts about how you can never attain and maintain sobriety.
You may not pursue the career you actually want to pursue because you’re so in your head about how it’s “impossible,” or it’s too late, or how you’ll be judged.
You may not show up fully in your relationships with people. Additionally, you may not even be able to form relationships with people, because you’re trapped in a mind that’s telling you no one could accept you for who you truly are.
You can overthink to the point that you’re in a constant state of stress, and it causes you to feel physically sick.
An overthinking mind will hold you back
Even though none of the above thoughts is inherently true, an overthinking mind can convince you that they are. As you can see from just a few examples mentioned, an overthinking mind can hold you back in so many ways. It can prevent you from living the fullest, most authentic, and joyful life you could live.
An overthinking mind can lead to relapse, anxiety, depression, and eating disorders. It can impact you not only mentally, but also physically, emotionally, and spiritually.
Fortunately, you weren’t born an overthinker and you aren’t programmed to be an overthinker forever. There are things you can do to shift out of this pattern, get a hold of your thoughts, and begin to foster more peace and stillness within your mind.
6 ways to stop overthinking and manage a busy mind
You may feel like your thoughts are a part of you, have control over you, and that there’s no way you could ever have a peaceful mind.
The truth is, having a tranquil mind baseline is fully possible for you. It will take a great deal of patience, grace with yourself, and conscious effort, but there are steps you can take to manage a chaotic mind.
1. Acknowledge that your thoughts are separate from you
It’s important to understand that you are not your thoughts. They are just as external from the core of who you are as your body is, or as the phone or computer you’re reading this on is. Even though it feels like your thoughts are real and the truth and are part of you, they aren’t. They’re outside of you. Once you really grasp this concept, it can innately help you put some space between you and your thoughts and decrease the power you’re allowing them to have over you.
One way to help you really connect with this concept is by engaging in some form of meditation. When you meditate, you begin to observe and let go of your thoughts. When you do this, you notice that you aren’t your thoughts, but rather, you’re the observer noticing and letting go of the thoughts. Even meditating for 5 minutes a day can help you really connect with the notion that your thoughts are outside of you, and that you are the observer.
2. Notice when you’re overthinking
The first step towards changing anything is simply to notice that it’s happening. When it comes to overthinking, you’ll need to work on noticing that you’re overthinking. Simply becoming aware that it’s happening, and that you’re in the experience of overthinking, is the first step towards shifting out of it.
When this happens, and you notice that you’re doing it, that can help put some space between you and your thoughts. Additionally, when you notice that you’re doing it, you can use that as an opportunity to look at why it might be happening, with gentle curiosity and observation.
3. Become aware of your triggers
There may be certain areas of your life where you find yourself overthinking more than you do in other areas of your life. There might be certain things that prompt the overthinking mind within you to set off.
Develop an awareness of what those triggers are. For instance, maybe you don’t overthink at all when it comes to your career, but you’re constantly in your own mind when it comes to romantic relationships.
After noticing what your triggers are, gently ask yourself what this could be bringing up within you. Do you feel particularly insecure when it comes to relationships? Have you had negative relationships in the past, so now they trigger you in this specific way? Understanding your triggers can help you look at what beliefs and thoughts are driving your overthinking mind. You’ll then have a better understanding of what areas to work on shifting.
4. Observe the nature of your thoughts
When you notice that you’re overthinking, this gives you more of an ability to step back from the thought and look at it. With objectivity, perspective, and neutrality, you can observe the nature of the thoughts you’re having. You can ask yourself questions like…What am I thinking? Is this thought serving me? Can I choose a different thought right now?
For example, let’s say you find your thoughts obsessing over the fear that something isn’t going to work out. You notice that all of the chaotic thoughts you’re having are stemming from this root thought. After observing your thoughts and noticing this, you can choose to consider shifting that root thought into something more supportive. A more supportive thought, in this case, would be what if it does work out?
5. Use a grounding exercise
Sometimes, your thoughts can feel so massive and suffocating, like they’re consuming you on all sides. In these moments, using a grounding exercise can be incredibly helpful.
A grounding exercise involves engaging all of your senses to bring you back into your body, calm your mind, and help ground you.
- The first part of this exercise involves taking several slow, deep breaths.
- Then, look around and name 5 things around you that you can see visually. Take your time while doing this.
- Next, touch 4 things around you, and take a moment to really feel their texture and weight.
- Then, be still and pay close attention to 3 things you can hear.
- After this, identify 2 things you can smell, and smell them.
- Lastly, engage with one thing you can taste, such as a sip of water or a piece of chocolate.
This is a common grounding technique used to help those struggling with panic and anxiety. An overthinking mind can easily drive you to this place. If you do find yourself struggling with deeply debilitating feelings of overwhelm, panic, or anxiousness, it would be incredibly helpful for you to gain the support of your doctor, therapist, or counsellor.
6. Engage in cognitive behavioural therapy
Engaging in cognitive behavioural therapy, or CBT is a great way to observe your thought patterns with the help of an unbiased third party. When you engage in CBT, your therapist or counsellor will help you notice your patterns of thinking and observe them objectively. They can help you understand where those thoughts are coming from, and help you develop new, more supportive thoughts to replace them.
A final word on managing your thoughts
Changing the way you think doesn’t happen overnight, but it does happen when you’re committed to the process. The more and more you work on noticing your thoughts and observing them, the easier it becomes. It’s similar to building a muscle.
Eventually, noticing and observing become a reflex response. At this point, you’re no longer held hostage by the chains of your thoughts. When you do this work, you’ll learn how to harness the incredible power of your thoughts for your benefit, so that you can truly thrive.
Recoverlutons Wellness Hub offers a plethora of professionally led meditations that can help to calm and soothe an overactive mind. Here, you can also access mindset coaching, breathwork, yoga, nutrition and more. All of which help to improve your mental, emotional and physical health.
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