It is normal to feel overwhelmed with life and this is particularly common when you have to make a big decision, or you are going through a period of change. Critical thinking is a valuable life skill but when we overanalyse ourselves or a situation this can shift things out of proportion and can become detrimental to our physical and mental health. But these patterns of overthinking are a learned response so they can also be unlearned through different techniques.
Getting caught up in overthinking and overanalysing any mistakes or problems can fuel different mental health problems like depression or anxiety. As a result of this, mental health can decline and we can get stuck in a worry cycle, triggering an over-analysing mind. If left unchecked, it can be a vicious cycle that can be difficult to break.
Some common symptoms of being an overthinker include:
- Constantly worrying about the future or ruminating about the past
- Replaying every detail of a social interaction
- Negative self-talk
- Unable to relax or sleep disturbance
- ‘Paralysis by analysis’ – overthinking all your options so you take no action
If you recognise some of these symptoms in yourself, here are a few things you can try to help you gain some control over your over-analysing mind.
- Challenge your mind
It’s easy to let negative self-talk get out of control. This catastrophic thinking can be damaging so challenging it with an alternative and more balanced perspective can be helpful to combat these negative thoughts.
One helpful technique is to write down all your thoughts and feelings when you notice you are beginning to overthink. It can be insightful to find an alternative point of view or narrative to combat these negative thoughts. Challenging these automatic negative thoughts and acknowledging that these may be exaggerated or overly negative can offer a different perspective and potentially some relief.
Learning to recognise these thoughts early on and challenge them before you become too overwhelmed is key. Because at the end of the day, these thoughts are just that, thoughts and should not be taken as facts.
2. Take a step back
When you notice you are starting to replay a situation in your mind over and over again or constantly worrying about things you can’t control it can be helpful to take a step back and acknowledge these thoughts are not productive.
Try engaging with a distraction like hobbies or exercise that can temporarily divert your attention and shift it away from over-analysing.
Another way to take a step back from overthinking a situation that is currently causing you stress is the 10/10/10 test. This involves thinking about how you are going to feel about the situation in 10 weeks, 10 months, or 10 years from now. This will help you stop letting minor issues turn into significant hurdles.
- Take a deep breath
If you feel like you are spiralling and you need a break from any distressing thoughts doing something as simple as taking a deep breath can be helpful to ground you back in the present. This can be a quick and accessible solution to dealing with stress in the moment.
Regularly practising meditation or mindfulness can also help develop this skill and bring your racing mind back into the present by shifting by overthinking mind to focus on the reality of what is happening and breaking free from a cycle of rumination.
However, if you are struggling with practising ‘traditional’ mindfulness techniques try and find a relaxing activity you enjoy like painting, reading, or exercising to help turn off your mind and relax.
- Set realistic expectations
If you are feeling inadequate this may be because you are holding yourself to unrealistic expectations. This perfectionism can lead to a lot of issues including overthinking, chronic stress, mental health problems as well as an overall decrease in life satisfaction and wellbeing. Try embracing the idea that perfection is unattainable and set realistic goals. Try and get comfortable with the idea that making mistakes is a natural part of life.
When it comes to controlling an over-analysing mind whilst making a decision it’s important to recognise that not every decision is perfect or will have the perfect outcome. From your options consider what the most important factors are that align with your values, goals and priorities. Taking action, even if it’s not exactly how you imagined, is almost always better than staying stuck and not making a decision.
- Ask for help
Remember you don’t have to go through this alone. Seeking help from loved ones or a qualified therapist when you are overthinking can help ground you and create a long-term plan to help you when you need it.
Seeking professional help may be particularly important if you are struggling with over-analysing as they can help you develop tools to work through these over-analysing thoughts and over time support you in breaking the cycle.
If you would like to talk to us about psychological therapy you can email us at hello@nepsychology.co.uk, call 07870 241970 or use the contact page. We are experienced Clinical Psychologists offering a range of psychological therapies.
