Overview
Sometimes, you leave without knowing how the conversation went.
You don’t know if you were friendly enough or if you said the right thing. All day what you said is what you could have said instead.
Replaying the conversation in your head is an excellent example of overthinking.
What is Overthinking?
Overthinking means you think about things that have already happened. This means replaying conversations or checking all possible answers in a test. Or, overthinking can involve overthinking your decisions and imagining worst-case scenarios.
Excessive thinking about the past and constant worry or anxiety also fall under overthinking.
Overthinking is not a disorder, it’s a mental pattern that becomes a chronic habit and eventually damages our mental health. And also it shows bad mental health signs for your body, and getting this out of your head takes time and patience.
What is Automatic Negative Thinking?
When we overthink, our mind usually goes in a pessimistic direction.
Automatic negative thinking (ANT) is the involuntary thinking of negative thoughts. Think of it as a knee or vertigo reflex. These reactions to everyday situations are often irrational and humiliating. Destructive thought patterns stay in our minds longer than positive patterns. They make us feel overwhelmed and socially awkward because we’re afraid to mess up.
What seems like overthinking can sometimes be helpful. This can help you feel more focused moving forward, preparing for planning, exploring multiple scenarios, exploring possible outcomes, and exploring variables instead of trying to control them. You feel more confident thinking about the possibilities and choosing a strategy to solve the problem. It’s good for your mental health. However, people who constantly overthink and focus on things they cannot control are more likely to experience adverse health outcomes due to stress.
What are the consequences of overthinking?
If left unchecked, overthinking can lead to depression and anxiety disorders. In addition, overthinking can affect a person’s self-esteem and problem-solving skills.
Perhaps the Covid-19 pandemic has increased overthinking. Many of them are isolated at home, only this time, it makes it easier to get lost in their thoughts. In addition, social practices were violated. You may be unable to talk to friends about your feelings or take your mind off your worries.
As difficult as it may seem, some strategies can help you stop overthinking about someone, something, or something.
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How to stop overthinking
Sometimes our mind asks, “What if?” He will think that you cannot focus on other things. Here are some simple ways to help you avoid overthinking:
1. Take a few deep breaths,
Close your eyes and breathe slowly. Deep breathing brings more oxygen to your brain and activates the parasympathetic nervous system. The parasympathetic nervous system helps us “calm down and rest.”
This is the opposite of our sympathetic nervous system, which triggers our fight-or-flight response. In other words, it calms us, reduces fear and anxious thoughts, and clears our minds.
2. Find a distraction
Entertainment helps us forget what is bothering us. Temporary entertainment is often just what we need to recharge ourselves, and Easy distractions include:
- Watching your favorite movie
- Cooking
- Playing sports,
- Reading a book
3. Look at the big picture
When you’re in the moment, it’s hard to know how far you’ve come. Only then will it help to take a step back. Remember, no one will remember how you gave a mediocre presentation in one or five years. ANT identification is also helpful. Write down your feelings and how you react. Self-awareness is critical to better understanding yourself and making positive changes.
4. Recognize your successes
No matter how small your successes are, you deserve a pat on the back. Also, don’t forget to be kind to yourself. After all, life can be challenging.
5. Accept your fears
There is no change in the past. But you can change how you react to it. Learn from your past mistakes and actions. It’s a great way to prepare for the future. A little fear is healthy as long as you can still show it. After all, it means you care for yourself.
6. Start the protocol
Keeping a journal is a great way to keep track of your attitude and progress. It also makes you take some time out of your busy daily schedule. Journalism gives you the space and freedom to express yourself without judgment.
7. Live in the present moment
Control your thoughts. You don’t do this by fighting them but by accepting them and letting them go. Instead of worrying about the past, focus on enjoying the present moment. The more actively you train your brain to think differently, the more automatic it will become when you begin to understand. If you learn to think positively and talk about yourself, you don’t dwell on the past.
8. Ask for help
Everyone overthinks sometimes. But if it’s getting out of control, don’t hesitate to see a psychiatrist. A good therapist can guide you through dark times and teach you how to reframe your thoughts. If you’re struggling to stop obsessing over a relationship or person, a professional can help, too.
When to ask for help
Recognizing that you may need help and having the courage to seek it is the first step to change—and the most important. If overthinking keeps you from working or making big or small decisions, you can get help. If you are unsure, talk to a family member or close friend. Remember that you can stop overthinking. We always fear certain situations, but that shouldn’t stop us from living a vibrant life. It’s about breaking the habit of overthinking and reaching your full potential. You can also opt for some good mental wellbeing apps like connectedminds to interact with therapis and listen to their tips.