Overthinking happens when you dwell or worry about the same thoughts repeatedly. This can be paralyzing for some people, making it difficult to make decisions. These intrusive thoughts can contribute to, or even be caused by, depression, anxiety, or other mental health disorders. Examples of overthinking might be, reliving an embarrassing moment from the past, constantly asking yourself “what if…” and having trouble sleeping because your brain is in overdrive.
There are useful strategies for interrupting these intrusive thoughts. Stopping an overthinking and anxious mind takes a level of self-awareness, but it’s very achievable.
Choose one positive change you can make in your routine
Positivity is your greatest tool when coping with your intrusive thoughts. Creating a routine that empowers you to stay present or encourages a healthy lifestyle helps prime your brain to deal with negative self-talk. A few ideas for making a healthy change to your daily routine are:
- Drink water very first thing in the morning
- Preparing healthy meals ahead of time
- Yoga asana practice
- Daily walks outside
It’s also helpful to use this new part of your routine during a time when you’re more likely to have intrusive thoughts. If your mind focuses on negative thoughts whenever you lay down for bed, do some yoga or light stretching before you lay down. If your intrusive thoughts are more common in the morning before you go to work, give yourself time to have a glass of water and stand outside for a moment before you leave on your commute.
Identify your triggers
Thoughts are not as random as we sometimes believe. Sometimes they’re related to previous events that you have yet to or are still processing. Journaling is a great way to keep track of when your intrusive thoughts are more common. By writing down when your intrusive thoughts are happening and what happened before and after the intrusive thoughts, you can triangulate your triggers with more ease.
Over time, this journaling can help you identify how and why certain thoughts appear. You might discover that these intrusive thoughts are happening whenever you’re idle. Or you might find that you’re particularly triggered by certain content in books or videos. You can use this writing exercise to find these patterns and better understand the roots of your anxious thoughts.
Depersonalize the thoughts
These thoughts are a part of your anxious mind. They do not represent you as a person, and it’s okay to detach yourself from them. If you keep intrusive thoughts in mind as a part of your personality, this can lead to self-defeating self-talk and amplified anxiety. Detaching yourself from intrusive thoughts allows you to view them objectively, which is beneficial in disarming them.
Objectively viewing your intrusive thoughts means considering the factors driving them. This is an opportunity to revisit journal entries or simply retrace your steps. By doing this, you further narrow down and understand your triggers and you can start addressing them.
Talk with a professional
Sometimes people feel ashamed about having intrusive thoughts. This can lead to feelings of loneliness, isolation, or avoidant behaviors. It’s important to be open about how you’re feeling. Find someone in your life who you trust to be there for you. This can be a friend or a family member or even a close colleague.
Vulnerability is hard, but the help of a professional therapist makes the way forward easier too. Some people even find that speaking with a “stranger” about how their feeling is safer. It allows them to explore their thoughts without fearing they’ll disrupt their connections with their family and friends. Reach out to a professional today and start your journey toward a more secure mindset.
Anxiety therapy can help you calm down and embrace life’s uncertainties. I’m here to help. Please reach out to set up an appointment soon.
