I woke up this morning, tired as usual...this isn't a hard sell coming from a therapist, but let me explain. I am normally pretty good at getting a decent 40 winks in especially after I give a session of Guided Meditation to others. However the last few weeks I've been in mourning for the loss of a pet and to make matters worse, my other sweet dog has been having a case of the "runs" for the last two nights. So, between that, going to check on him and trying to avoid stepping in his little accidents (he's a Chihuahua so much better than my previous cuties my bulldog, St.Barnard and Great Dane, which were rescues, good eaters and you can guess the rest!) yeah, I'm pretty tired!
I had to make a decision this morning to miss a major press event in order to take care of him and then the computer decided to crash along with a load of other disturbances. I admit I could have handled it better. Instead of doing a nice breathing exercise (which I'm so keen to recommend) I yelled at my partner for disturbing me in amongst the chaos (needed an errand run, don't they always) and I chose to eat chocolate with coffee & hot chocolate for breakfast...Oh yes, I did!
Ultimately, I was feeling sorry for myself and this comes from a lot of overthinking. I was worried about my dog, I kept thinking about what I'd missed at the press meeting and how this might affect me, I started to write a blog about loss and grief and wound up sobbing over the thoughts of my bulldog and fantasizing about what if she had lived longer and had I done enough for her. I then started to go on to thinking about the loss of my own mother and finally the computer crashed...and so did my emotions... followed by the self sabotage of my diet. So I took a step back, thought about what I could do to stop that overthinking, and self punishment / sabotage pattern. I threw on the gym shorts and steered myself to the exercise bike...and walked right passed it, to the kitchen (because I have a rebellious streak too) and made the hot chocolate, determined to take control of my emotions in the worst possible way! Self soothing isn't always the worst thing, but it should not be the ONLY way to cope, as then it becomes a pattern. This is the case with bad habits, and hurtful cycles, including relationships, work ethic, and addictions. After I drank my Mocha and ate the chocolate, I realised I felt calmer for the whole of five minutes before that brain of mine regrouped itself into adding a new thought about what I had just done to my goals and diet. So, determined to solve this problem, this awful pattern I did something random.
I went into the bathroom, found nail polish and painted my nails. Because this is something I rarely do (nail polish is at least five years old, no I'm not a girlie girl) and it required physical and mental focus, guess what happened?! My mind cleared, my emotions settled, I started to breath normally, deeply again...and I felt so much better!
Sometimes even the act of just changing direction in a moment of extreme overthinking and emotional distress can fix that problem. Yes, in some cases this is temporary, but its important to give yourself to calm down and change the pattern. Allow yourself moments to just do, just be!
Thats my message for today, from the heart, as always.
I will attach some more advice below and a link with a free audio (with visual) to help give you a moment and settle that mind! Feel free to leave a comment and / or review if this helps and contact me HERE to book a free consultation and arrange a session privately or in a group setting.
We’ve all been there: lying awake at night, rehashing conversations, or worrying about the future.
Overthinking is a common mental pattern that can trap us in an endless loop of doubt, fear, or second-guessing. While some amount of reflection is normal and can even be useful, overthinking often does more harm than good. In this blog, we’ll explore why overthinking happens, how it affects your mind and body, and most importantly, how you can break free from the cycle.
Why Do We Overthink?
Overthinking is often rooted in a desire to control or solve problems, especially those that feel uncertain or unresolved. It can come from:
Fear of Failure or Mistakes: We may replay scenarios in our head, worrying about what could go wrong, hoping that by thinking it through enough, we’ll avoid making errors.
Perfectionism: The belief that everything has to be just right can cause us to overanalyse decisions, actions, and outcomes, seeking a level of certainty that’s impossible to achieve.
Anxiety: Those prone to anxiety are more likely to overthink, as the brain continuously seeks answers to imagined threats, trying to predict and control the future.
Unresolved Trauma or Past Experiences: People who have experienced emotional pain or trauma may overthink in an effort to protect themselves from feeling vulnerable again.
Lack of Confidence: Self-doubt can lead to second-guessing and constant mental reviews of situations, trying to find reassurance.
The Impact of Overthinking on the Mind and Body
Overthinking doesn’t just affect your mental health; it also has physical consequences. Here’s what happens when your brain is stuck in overdrive:
Increased Stress and Anxiety: Overthinking can trigger the body's stress response, leading to higher levels of cortisol (the stress hormone). This prolonged state of stress can make you feel anxious, overwhelmed, or irritable.
Fatigue: Mental overactivity can be as draining as physical exertion. When your brain is constantly ruminating, it uses up energy, leaving you feeling mentally and physically exhausted.
Sleep Problems: Overthinking, especially at night, can prevent you from falling asleep or wake you up during the night. Poor sleep contributes to irritability, reduced focus, and emotional instability.
Physical Tension: Overthinking can manifest physically as muscle tension, headaches, or tightness in the chest. This tension comes from the body's fight-or-flight response, which is activated by chronic worry.
Reduced Problem-Solving Ability: Ironically, while overthinking is often an attempt to solve problems, it can actually cloud your ability to think clearly. You get caught in analysis paralysis, making it harder to make decisions or take action.
Ways to Manage Overthinking
Breaking the cycle of overthinking can feel challenging, but with practice, it's possible to retrain your brain to think more constructively. Here are some effective strategies:
Practice Mindfulness: Mindfulness teaches you to stay present in the moment instead of getting lost in worries about the future or regrets about the past. Practicing mindfulness can help you become more aware of when you’re overthinking and gently redirect your attention.
Try a simple mindfulness exercise like focusing on your breath. When you notice your mind wandering, bring your attention back to the sensation of your breath moving in and out of your body. Even five minutes a day can make a difference.
Set Time Limits for Reflection: If you need to think through a decision or problem, give yourself a time limit — say 10 to 15 minutes — to reflect on it. After that, move on to another activity. This prevents endless rumination and encourages more focused, productive thinking.
Challenge Negative Thoughts: Overthinking often involves catastrophising or imagining the worst-case scenario. When you catch yourself doing this, ask yourself, "Is this thought realistic?" or "What’s the evidence for and against this?" By challenging your thoughts, you can disrupt the negative loop.
Practice Gratitude: Focusing on what’s going right instead of what could go wrong helps shift your mindset from anxiety to appreciation. Writing down a few things you’re grateful for each day can reduce overthinking and help you cultivate a more positive outlook.
Get Physical: Physical activity is a great way to break the cycle of overthinking. Exercise reduces cortisol levels, releases endorphins (the brain’s feel-good chemicals), and helps to shift your focus away from repetitive thoughts.
Use Problem-Solving Approaches: If your overthinking is rooted in real problems, try switching to a structured problem-solving approach. Break the issue into smaller parts, identify actionable steps, and then focus on taking just one step at a time.
Set Boundaries on Decision-Making: If you struggle with making decisions because of overthinking, set yourself clear boundaries. For example, you could decide that for small decisions, you will only give yourself 5 minutes to choose. For larger decisions, you might limit yourself to an hour or day of reflection before you commit.
Healthy Distractions
Activities like reading, drawing, painting, writing, or playing music can absorb your attention and help you express your emotions in a healthy, constructive way:
Puzzles or Brain Games: Engaging in a mentally stimulating activity like Sudoku, crosswords, or jigsaw puzzles can refocus your mind on something concrete.
Physical Activity: Take a walk, go for a jog, or do some yoga. Movement not only helps break the cycle of overthinking but also releases tension from your body.
Social Interaction: Sometimes, talking to a friend or spending time with loved ones can be the best distraction. Not only does it take your mind off overthinking, but it also provides emotional support.
Learning Something New: Whether it’s a new language, a skill like cooking, or taking up a new hobby, focusing on learning can provide a refreshing and productive distraction.
In Conclusion
Overthinking can feel like a mental prison, but with awareness and the right strategies, you can learn to manage it. By practicing mindfulness, challenging your negative thoughts, and incorporating healthy distractions, you can break the cycle and regain control over your mind. Remember, the goal isn’t to stop thinking altogether but to guide your thoughts in a direction that serves your well-being. With time, you can reduce overthinking and experience a calmer, more peaceful mind.
Free Audio Link using Colour for Guided Meditation HERE
Please leave a comment here or on;
FaceBook HERE
Youtube: @time4changenow
Comments