Stop Overthinking

Thoughts just keep rolling around in your brain. Maybe it is an issue at work or something triggered an old memory from childhood or a problem you are trying to resolve or pretty much anything. You just can’t get it out of your mind. It is affecting your sleep, which affects your waking hours. Basically, it is overthinking.

The American Psychological Association (“shrinks”) call this rumination, repetitive thoughts that interfere with other activities.

Memories help us in many ways. Good thoughts bring us contentment but rehashing the past in a negative way can become distressful. If you can’t stop thinking especially about one particular issue, this can become problematic.

Rumination is not the same as an obsession. Obsessions often lead to repetitive behavior or a compulsion. However, just because you are overthinking one item, does not mean you are on your way to a mental illness. Everyone reconsiders actions or events. Usually the thoughts decrease day over day. If those thoughts do not decrease or become more intense, you may need to discuss the situation with your primary care physician.

First, don’t blame yourself. Being a critic on something you have no control over will only increase your anxiety. If it is something that has happened in the past, let it go as much as possible. You can’t change what was only what is. The only person you can change is yourself.

Look toward what you want to accomplish. Shifting your attention can go a long way to a view of a better way of doing things or a better place to be. Visualizing a good outcome really can work.

It is difficult but still important that you try to break the cycle. Here are a few ideas.

• Distract yourself with something that will require your full attention. Play a video game. If it is a mundane task like dusting, you will only keep thinking.
• Form a plan. Take just one step toward a conclusion.
• Write it out. Journaling can be quite cathartic. It will help you solidify your thoughts and be better able to move on. Just don’t ever press the “send” button or drop it in the mail. This is for your eyes only, or to share with your therapist.
• Move around. Take a walk. Sit outdoors and enjoy the scenery or watch children at play. Pull some weeds in your flower bed. Basically practice mindfulness where you are as present in the moment as possible.
• Try a meditation app. There are a number available. Deep breathing can relieve stress. Pull out your yoga mat and do some stretches. It is difficult to think of anything else while you are balancing on one foot.
• If this is a recurrent problem, try to identify your triggers.
• If this persists, consider finding a therapist who can help. If that is not an option, is there a trustworthy friend that can help by listening?

There are some people who have mental health issues like depression or a history of trauma. If this is the case, their issues could be greater than ordinary overthinking. If this is so, ruminating can be part of larger issues and should be dealt with by a professional.