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As a clinical psychologist, I often have clients say they are having trouble with thoughts “on a loop” in their head, which they find difficult to manage. While rumination and overthinking are often considered the same thing, they are slightly different (though linked).
Rumination is having thoughts on repeat in our minds. This can lead to overthinking – analysing those thoughts without finding solutions or solving the problem. It’s like a vinyl record playing the same part of the song over and over. With a record, this is usually because of a scratch.
Source: How can I stop overthinking everything? A clinical psychologist offers solutions
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Overthinking can be caused by depression, anxiety, and other mental health disorders. It can also contribute to these mental health conditions. Strategies that can help stop you from overthinking include mindfulness, deep breathing, and healthy distraction. Overthinking can stem from various sources, including fear of making mistakes, stress, perfectionism, or a history of emotional trauma. Sometimes, it might be associated with mental health conditions like anxiety or depression.
A type of therapy called cognitive behavioral therapy (CBT) is effective for overcoming overthinking and recognizing cognitive errors. “It helps one learn to first identify the errors, then to reframe the thinking in more logical and balanced ways,” says Duke.Many people find it helpful to practice mindfulness and meditation, and some like to challenge and reframe negative thoughts when they arise. There’s professional help available, too, like cognitive behavioral therapy.
Over time, these practices can help reduce the frequency and intensity of anxious feelings. Overthinking things may often cause distress. You can reduce overthinking and rumination by breathing deeply, doing grounding exercises, practicing meditation, jotting down thoughts and breaking them into actionable steps, and focusing on your successes. If the overthinker in your life is worried about something, recognize that it’s all a part of their process.
Acknowledge that it’s reasonable for them to be concerned about something while reminding them that there’s a solution to their problem somewhere. Overthinking can be a symptom of depression, anxiety, panic disorders, and PTSD. It’s also a common response to increased stress levels. If overthinking leads to a cycle of indecision and inaction, it may be a symptom of something else.
Is overthinking a mental illness? No, overthinking isn’t a recognized mental health condition, but it can be a symptom of depression or anxiety. Overthinking is commonly associated with generalized anxiety disorder (GAD), says Duke. GAD is characterized by the tendency to worry excessively about several things. The roots of overthinking can be traced back to stress and worry. Aside from these primary causes, low self-esteem and insecurity are also common contributors to excessive thinking.
Research shows that overreacting, constantly worrying, and living in a state of perpetual anxiety can reduce life expectancy. It essentially requires you to identify three things you can see, three things you can hear, and three ways you can move your body. “It’s basically a way of distracting yourself from your anxiety by shifting your attention to your senses,” says Aimee Daramus, PsyD, a clinical psychologist at Clarity Clinic, Chicago.
Self-help strategies like distracting yourself and challenging your thoughts can help. If overthinking is taking a toll on your well-being, consider talking to a mental health professional. They can help you develop the mental tools and coping skills you need to prevent overthinking. If thoughts related to the stress present themselves at night, you can respond by simply telling yourself, “I don’t need to think about this right now.
Instead, I will think about it tomorrow during my scheduled worry time.” These affirming thoughts can shut down racing thoughts and allow you to get to sleep. Place a hand on your heart and feel its rhythm. Breathe in deep for 4 seconds, then take a long, slow breath out. Repeat this pattern until you can feel your heartbeat slow down. Your thoughts should soon ease up as well.
In many cases, overthinking could show up as rumination, which often involves perseverating on events of the past and even the present with a negative mindset. Whether your tendency of overthinking takes you into the past or focuses on the future, there are positive ways to reframe your thoughts and stress less.
In many cases, overthinking could show up as rumination, which often involves perseverating on events of the past and even the present with a negative mindset. Whether your tendency of overthinking takes you into the past or focuses on the future, there are positive ways to reframe your thoughts and stress less.
Just stepping away from something stressful for a few minutes or taking time away from your normal routines and thoughts can give you enough space and distance to feel calmer. Read a book or a magazine, even if it’s only for a few minutes. Run yourself a bath, watch a film, play with a pet or try out a new recipe. Overthinking can be a symptom of depression, anxiety, panic disorders, and PTSD.
It’s also a common response to increased stress levels. If overthinking leads to a cycle of indecision and inaction, it may be a symptom of something else. Overthinking refers to dwelling on certain thoughts or constantly anticipating a situation or its possible outcome. Grounding exercises, stepping into action, and finding support from a mental health professional can help you to stop overthinking.
Overthinking can create an endless cycle of stress and worry, which can ultimately cause you to feel frustrated and less confident. It can also play a role in mental health issues like anxiety and depression, so it is important to find ways to break out of such destructive thought patterns. Overthinking can lead to mental exhaustion. Propose a moment of respite by saying, “Why don’t we take a break from thinking about this?
Let’s do something relaxing together.” Engaging in a calming activity, such as a walk, meditation, or watching a movie, can offer a much-needed pause from overthinking. Get involved with a project or hobby. Lose yourself in a good book for a few minutes. Activities such as tai chi and karate can also be used to clear your mind. In your relationship dating an overthinker, confidence is a trait you will need to possess.
You must be sure of what you are doing when your partner is not. For example, if they need you to offer them support and guidance and make decisions for them one day, this is something you will have to be sure that you can do. Constantly ruminating or overthinking can overload your brain with information, making it challenging to focus on specific details or remember things accurately. Sleep is crucial for memory consolidation.
Also, wait for them to talk to you instead of forcing it out of them. You can’t always get a “what’s wrong” answer from them. To the overthinker, I know it’s difficult but try to tell him/her what’s bothering you. Nothing will fix it if you keep it to yourself. Overthinking can create an endless cycle of stress and worry, which can ultimately cause you to feel frustrated and less confident.
It can also play a role in mental health issues like anxiety and depression, so it is important to find ways to break out of such destructive thought patterns. I guess when two overthinkers fall in love, it could lead to the best possible aspect of a relationship. They may find themselves in a loop of analyzing every aspect of their relationship, overcomplication, and even unnecessary worry, which sometimes can create tension and misunderstandings.
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