Overthinking: Can we do anything about it?
Overthinking is the repeated and disproportional dwelling on thoughts, feelings, actions and problems without getting any closer to a solution. Two main ways this occurs are with rumination and fixation on trying to categorize things. Why do we do this? Many people overthink in an attempt to solve problems or prevent future mistakes. But research shows that excessive rumination can have the opposite effects. Common triggers stress, anxiety, major life transitions, perfectionism, and fear of making mistakes. In therapy I work with clients trying to not only normalize overthinking as a normal human emotion to stimuli but also teach and help implement simple strategies to give our brain the ability to react proportionally to the world around us. Below are some ways to work on reducing overthinking in your own personal life.
Practice Mindfulness
Research has found that mindfulness-based interventions can significantly reduce rumination, anxiety, and stress. Observe thoughts without automatically engaging with them. Rather than trying to eliminate thoughts and feelings right away. This can provide insight in to where these feelings are coming from and if they are trying to tell us anything. Noticing them and slowly trying to center ourselves back to the present moment.
Simple exercises like:
Focus on your breathing for one minute.
Notice thoughts as they arise.
Label them as "thinking."
Return attention to your breath.
Schedule Thinking Time
Research shows that giving yourself a predetermined amount of time to allow these feelings to be experienced helping reduce those intrusive thoughts throughout the day.
Set aside 15–20 minutes each evening.
Write down worries.
Focus on what can realistically be addressed.
Acting
Overthinking and rumination causes one to be passive and inactive throughout this process. Taking small steps or discussing options and possible solutions with others can help allow yourself to think about solutions rather than sitting passively. If you are one of my clients reading this, you know my saying “The brain is a very lazy but efficient machine” . Our brain keeps us in old routines out of habit even if new ones would be far more effective and benefical for us in the long run.
References
American Psychological Association. (2023). Resources on rumination, stress, and mental health.
National Institute of Mental Health. Information on anxiety disorders and evidence-based treatments.
Association for Behavioral and Cognitive Therapies. Cognitive Behavioral Therapy resources and research summaries.
Segal, Z. V., Williams, J. M. G., & Teasdale, J. D. Mindfulness-Based Cognitive Therapy for Depression.
Watkins, E. R. (2008). Constructive and unconstructive repetitive thought.
