Overthinking happens. Everyone goes through the phase occasionally. So knowing how to avoid overthinking always comes in handy.
“What if the interview goes wrong?”, “Will the assignment be completed in time?”, “Did I answer this question correctly?” Thoughts like these might have crossed your mind at times.
But you know, if you worry about your problems and what-ifs continuously, it’s not good.
Overthinking will keep you from doing anything productive. Your problems will remain unsolved. And it will affect your health too.
In today’s article, I’m going to share proven tips on how to avoid overthinking.
Without further ado, let’s dive in:
How to Avoid Overthinking
1. Be Aware of Your Thoughts
Yes, first, you must start noticing when you are overthinking a problem. You should be aware that you’re thinking about it too much.
It’s because only when you find you’re overthinking an issue, you would want to stop thinking about it. And then you will be able to make a conscious stop to put an end to it.
I know being mindful of your thoughts is easier said than done. You have to train yourself, your mind, for it.
So, when you catch yourself overthinking, just say it out loud.
Yes, something as simple as “Boy, you’re thinking too much now!!!” might put an end to it.
Tell yourself that you aren’t being productive. And your mind, most probably, will stop replaying the thoughts again and again.
2. Distract Yourself
If telling yourself to stop thinking isn’t working, distract yourself.
Yes, I know distractions are thought to be productivity-killer. But to avoid thinking too much, distractions are helpful.
So, instead of sitting idle and making up scenarios, start doing something. It can be anything from painting to knitting and dancing to meditating, whatever you’re in the mood.
Even switching to a different assignment might work. Do it, instead of allowing your thoughts to take over your idle brain.
Such distractions will break your thought process and keep those overshadowing thoughts away.
If you’re a social being, go and mingle with people. Go to the park, play with the kids or volunteer for an event. Stay active.
3. Solve the Problem at Hand
Solving the problem, instead of thinking about it, will also sort out the issue of overthinking. Instead of thinking about probable outcomes over and over again, you handle it and get over it.
I know what you’re thinking. “What if the solution takes longer than an instant?”
Well, in such cases, give yourself a time limit. If you need two hours to think about something, allocate yourself that much time or probably a little more. And when the timer stops, pick your final decision.
And if something will take days to get done with, allow yourself only that many days.
You might not be able to complete the task in the first trial. But when the time is over, do your best to focus on another task and stop thinking about the problem.
4. Think about What Can Go Right
By thinking about what if “something right” happens, you can reduce overthinking a lot.
Well, if you ever notice, overthinking starts with one negative thought after another.
You imagine something bad will happen. Then you connect it with something more. One thing leads to another, and an hour later you have an entire movie script with a tragic ending.
So, instead, if you think about positive outcomes, you’ll probably reach a decision faster. And it will also be a lot less stressful for you. What’s more, positive thinking improves your health.
Start small. Be conscious to avoid negative outcomes in your day-to-day decisions. Try to think more of what will go right.
And as you get hold of your emotions, apply this hack to more important life decisions.
5. Start Writing a Journal
Writing down those thoughts is yet another way to keep your overthinking under control.
Get a diary and have it handy for all those times when you catch yourself overthinking. Scribble whatever is making you anxious and keeping you from doing the task.
Also, try to stop thinking about those thoughts after you’ve dumped them on paper. Yep, no thoughts should be picked from the dump again.
Then, you can also note down the things which are going (or have gone) right, possibly in a different diary. And when you find yourself overthinking, go through those happy moments.
And what to do when you don’t have your notebook/diary nearby?
Well, open the notes app on your phone and type your thoughts there.
6. Talk Your Thoughts Out to a Friend
Apart from writing, talking about your thoughts with a friend can also prevent you from thinking too much.
Discuss whatever is disturbing you or keeping you awake at night. It will help you get rid of your thoughts. And your friend might also suggest or find a probable solution.
You can even ask your friends to help you with your overthinking problem.
Well, they might already have noticed that you think about a problem too much. But when you ask for help, they’ll point it out more freely when you’re overthinking a simple issue. Just make sure you thank them, instead of getting mad, when they do so.
You can even find yourself a community to meet other people who need help in getting rid of overthinking.
7. Practice Mindfulness
Now, this might be the most difficult to get used to. But practicing mindfulness is among the most effective ways to stop yourself from overthinking. It means focussing your mind on the present.
So, whenever you notice your thoughts are in the dark lanes of the future, start pulling them back to the present.
Rather than imagining an improbable future scenario, focus on what you’re doing at the moment. Appreciate the food you’re eating or the flowers you’re smelling or the colors you’re seeing around.
It would take some practice. But once after committing to practicing mindfulness, you can control your thoughts. Gradually, it will decrease overthinking.
Also Read: Time Management Tips for Busy People
Wrapping it up,
You can’t stop overthinking completely. But by being mindful of your thoughts, you can be in better control of them.
So, start journaling, talk to a friend, or pick up a new hobby. Explore what helps you maintain your sanity. And practice to let go of the things which aren’t under your control.
Do you want to share any other tips on how to avoid overthinking? Please leave it in the comment section.
Wishing you all the best!
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