Stopping the cycle of overthinking

Thoughts, like our emotions, tend to arise without any effort or conscious intention. Thoughts will often pop into our minds and end up taking on a life of their own. One minute, we can be happily enjoying a coffee with friends, and the next minute, we can be lost in a bombardment of destructive thought patterns. Something triggers us and pops the bubble of our joy! From then on, it is a downward spiral, that robs us of our precious time and energy.

While thoughts are commonly triggered by our initial interpretations of our life events, thoughts are often associated with emotions. However, thoughts themselves are separate from our feelings. Thoughts are the offspring of our beliefs, attitudes, reasoning and the like. Collectively, our thoughts become the stories that our minds tell us (which sometimes, can very quickly be proved as inaccurate and untrue).

Often when our attention has been captured by an event in the external world, the emotional reaction we experience will activate a story in our mind in the attempt to work out and interpret what is happening.

We cannot stop thinking but we can stop the cycle of overthinking.

The aim is to train our minds to tune out our unhelpful thoughts, and we do this through practising self-awareness.

We Can’t Stop Our Thoughts

The critical point is that while we can discipline our minds to focus on more important aspects of our life, ourselves and our surroundings, we cannot prevent thoughts from entering our minds, to begin with.

They come from somewhere else. I’ve known people to end up increasing their fears or anxieties as a result of believing that who they are is a reflection of what they think. A person is separate from what a person thinks, or, as it was once said, “Man is not what he thinketh.”

Self-awareness is a winning strategy. It helps us slow down, observe in a detached manner and master the ability to change or modify our habitual thought patterns or processes as soon as we identify that they are no longer serving us or others.

If we are to hone our mind to appreciate and understand anything accurately, then the best place to start is within ourselves.

Understanding the Overthinking Cycle

When we find ourselves caught in overthinking, it typically follows a predictable pattern. A trigger event occurs, leading to an initial thought, which then spawns multiple “what-if” scenarios. Before we know it, we’re caught in a spiral of analysis paralysis, often imagining worst-case scenarios that are unlikely to materialize.

Signs You Are Trapped in Overthinking

• Replaying conversations or events repeatedly as Mind Movies
• Difficulty making decisions due to endless analysis
• Trouble sleeping because your mind won’t “shut off”
• Second-guessing decisions you’ve already made
• Constantly seeking reassurance from others
• Imagining catastrophic outcomes for routine situations

Here are some Practical Steps to Break this Cycle

1. Set Designated ‘Worry Time’
Instead of letting anxious thoughts interrupt your entire day, allocate specific time slots for addressing concerns. This structured approach helps contain overthinking to manageable periods. Reduce the time-period as you proceed.

2. Practice Mindful Observation
When thoughts arise, observe them like clouds passing in the sky. This is powerful. Acknowledge their presence without getting entangled in their stories. This creates emotional distance and reduces their power over you.

3. Use the Reality Check Method
When caught in overthinking, ask yourself:
- Is this thought helpful?
- Is it based on facts or assumptions?
- Will this matter in five years?
- What would I tell a friend in this situation?

4. Take Action Over Analysis
Sometimes, rather most tomes, the best antidote to overthinking is simple action. Break down concerns into small, manageable steps and focus on what you can control right now.

The Role of Physical Well-being

Our tendency to overthink often increases when we are physically depleted. Guard your life-force and energy jealously, refusing to give it away freely! Set boundaries and learn to say NO to extra commitments or those which do not help you maintain your equilibrium. Maintaining good sleep habits, regular exercise, and proper nutrition can significantly impact our mental resilience and ability to manage thoughts effectively.

Building New Mental Habits

Just as we have developed patterns of overthinking, we can cultivate healthier mental habits:

• Practice gratitude to shift focus from problems to possibilities
• Engage in activities that require full attention (sports, art, music)
• Develop a growth mindset that views challenges as opportunities
• Learn to differentiate between problem-solving and rumination
• Appreciate life in all its facets

Use The Power of Present-Moment Awareness

Self-awareness is crucial and it is equally important to slow down and cultivate present-moment awareness. This means fully engaging with the present moment, with your current experience rather than getting lost in mental projections of the past or future. This is the key to a fulfilling life!

Creating Healthy Boundaries with Thoughts

Thoughts are mental events, not absolute truths. Just as we set boundaries in relationships, we can establish healthy boundaries with our thoughts:
- Not every thought requires attention
- Not every problem needs immediate solving
- Not every worry deserves your energy

Seek Support When Needed

Sometimes overthinking can be a symptom of deeper anxiety or stress. Do not hesitate to seek professional support if you find yourself consistently overwhelmed by your thoughts.

We often underestimate benefits of investing in our wellbeing because we do not see them as measurable and tanglible. However intangible it seems, the investment in oneself is the best investment one can ever make.

Learn to develop a more aware, healthier relationship with your thoughts. This requires consistent practice of self-awareness. You have to put in some time and effort in implementing practical strategies. You can gradually shift from being controlled by your thoughts to becoming a wise observer of your mental landscape. Each time you catch yourself overthinking, consciously choose a different response. You will strengthen new neural pathways and move toward greater mental freedom. You will have the awareness to recognize when it is happening and be able to use the tools to guide yourself back to balance.

As a mindfulness practitioner and life-design coach, I help clients focus on well-being and personal growth and make life choices that prioritize their mental and emotional health. This leads to personal freedom and independence, allowing the person to blossom and manifest the life they deserve. Connect with me if you are seeking to go forward on your journey.