Therapy Tips to Stop Overthinking
Schedule Worrying Using Stimulus Control
Tip #5: Try these steps to manage overthinking.
Briefly write down your thoughts. Read them back out loud. Determine if you can realistically find solutions right now.
Flip to a new page in your notebook. Brainstorm solutions and write the heading: “Solutions” on top. Brainstorm some ideas and write down all ideas no matter how ridiculous, small or effective. Then after, assess how realistic they are to resolve now. If they can be resolved, take a step towards it now and write it down to track progress. It will help your confidence. If it cannot be resolved today. Tell yourself that and tell yourself to be patient.
Designate a time in the day to allow yourself to overthink. For example, everyday at a specific time (eg. 6pm-6:30pm) when you can take like 30 min to write down and process thoughts. If you overthink at 1pm, tell yourself “I am overthinking, it is making me feel (label the emotion eg. stressed, sad, nervous) and I will put this aside until 6pm so I can take time to work through this carefully.
Combine this thought management method with a body relaxation exercise for best results. This way you are addressing the mind and body. Diaphragmatic breathing is a good exercise for this. It will help to be present to your body and in turn, be in the present moment. When you are present to your body and in the moment, you will be less in your head.
Why it works: Overthinking can lead to analysis paralysis, thinking so much that you become stuck in your own thoughts and have difficulty moving forward. This cycle can increase nervousness, uncertainty, and worry.
The mind naturally seeks answers and resolution. When something feels uncertain or incomplete, we may continue thinking about it in an attempt to “close the gap.” Finding an answer can bring a temporary sense of relief or satisfaction, which can reinforce the urge to keep analyzing. The problem is that some questions do not have immediate or certain answers, causing the mind to remain caught in the search for one.
