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Everybody thinks. Psychologists estimate that the average person has about 30 thoughts each day. While thinking is a very healthy activity that everyone should indulge in, especially when critical matters are involved, it should not be done in excess.
Overthinking, or what some people would refer to as worrying, often involves thinking about a particular event or situation for a long period of time. It is getting your mind fixated on a particular thought and excessively analysing it for an extended period of time.
Overthinking is not problem-solving or critical thinking. With the latter, our thought pattern follows a rationally defined path to arrive at a definite solution. On the other hand, when we overthink, we tend to go around a loop or circle. We go over the same issue over and over again and never arrive at a conclusion.
Overthinking is closely associated with uncertainty and fear. Such fear may be about the state of our finances, academics, or immediate family relationships. Whatever the issue might be, this article aims to convince you that overthinking never solves anything.
The Ripple Effects of Overthinking on Mental and Physical Well-Being
Overthinking often follows two paths: incessant worrying and unhealthy thought patterns. A person with a negative thought pattern tends to see the negative or worst possible outcome in every situation. In other words, they think pessimistic thoughts. Most of the time, such negative outcomes are usually not what the average person would see or anticipate. 
Our thoughts are linked to our emotions and behaviours; this is why a single thought can affect the way we feel and behave. Not only is overthinking detrimental to your mental health, but it also impacts your physical productivity by distracting you and keeping you completely absorbed in a negative mental space.
Often, when you overthink, you’ll find yourself distracted, spacing out, and accomplishing minimal work. Overthinking drains energy and stifles creativity. It can also have adverse effects on your physical health. From minor headaches to life-threatening conditions like high blood pressure, overthinking takes a toll on the body.
Furthermore, a person who overthinks is unlikely to develop healthy thinking patterns later on—it often gets worse. This habit can ultimately disrupt your routine thought process and, because thoughts are so deeply connected to emotions, impair your emotional intelligence. Other health impacts of overthinking include depression, anxiety, post-traumatic stress disorder (PTSD), and insomnia.
The solutions suggested below are not all-conclusive but basic methods you can adopt in order to get rid of this negative mental habit.
1. Identify the source
Overthinking has several causes: anxiety, fear about a present situation or the future, uncertainty, and even past experiences. It is a very challenging task, but identifying the source of your thoughts and the accompanying emotions that follow it is crucial. The self-awareness gained at this stage is very important in moving forward.
2. Replace the thought
Many make the mistake of placing themselves in a solitary environment and just drowning in that mental space. This would be productive when problem-solving is involved but not when you are negatively mulling over the same thought.
You need to get out of that unhealthy mental space. How do you accomplish this? Simply by replacing the thought. One way to get a thought out is to put something else in there. Imagine I suddenly say to you, ‘Stop thinking about that green tortoise.’ Even though you weren’t thinking about a green tortoise, my words will suddenly create the image in your mind.
Try to get busy with something else; it doesn’t have to be serious work if you feel you are not in a healthy mental space yet. It might be doing a house chore, like fixing loose house equipment, grocery shopping, or having a relaxing talk with your friend. Listen to someone else talk about their problems and try to be of help. Do anything else but sit still and worry.
3. Write it out
‘Things in our heads look 50% less complicated when put on paper.’ These were the words of a famous philosopher. Our minds, especially if you have a habit of overthinking, most times paint a picture more complicated than it actually is.
This is why many practice the art of journaling—to meditate and put down their jumbled thoughts in clear and coherent words. Thoughts put on paper become much clearer, and a solution often becomes visible. The situation no longer looks so hopeless. Sometimes, the thoughts we spend hours mulling over suddenly appear invalid and worth nothing when written down in plain words.
Writing out your thoughts is also a way to challenge negative and irrational thoughts. As mentioned earlier, some of the thoughts we overthink are often fickle and less difficult than they appear in our minds. Challenging your thoughts involves asking:
- Is this thought realistic or rational?
- Is it true?
- Or just based on assumptions?
- Is this an overly emotional or exaggerated thought?
4. Take action
As stated earlier, overthinking is not problem-solving. While problem-solving focuses on finding solutions, overthinking fixates on the problem. Your thought pattern might stem from fear about an action you need to take. You know what you should do, but fear or uncertainty holds you back, causing you to waste precious time contemplating the decision.
It’s wise to think carefully before deciding on a line of action, but when this tilts toward unhealthy extremes, it becomes counterproductive. In such cases, it’s better to take decisive action or seek advice from someone capable of helping. Doing so can help reduce anxiety and provide clarity before proceeding.
5. Be kind to yourself (self-love and acceptance)
Negative thought patterns stemming from oneself are often born out of hidden feelings of unworthiness, self-loathing, or pity. It might be the result of past mistakes or events that happened in the past and are now out of your control.
Instead of beating yourself down, practice self-compassion. Love yourself and be kind to YOU. For example, a person with a positive self-image would find it easy to believe that they deserve all of life’s best and is less likely to engage in destructive thinking.
Forgive yourself for past mistakes and accept the present you. Surround yourself with a strong support system that will aid you through this process. Remember that no one is perfect. Just like you, everyone is a work in progress.
6. Meditate
Meditation can help eliminate overthinking by allowing you to deliberately redirect your thoughts. Contrary to popular belief, meditation is not emptying your mind but rather a conscious channeling of your thoughts towards a positive and healthy direction. Research shows that practicing meditation daily can significantly reduce overthinking.
7. Seek professional help
If the techniques mentioned earlier aren’t providing sufficient relief, it may be time to seek help from a professional psychologist. Despite the biases and myths surrounding visits to a ‘shrink,’ don’t let those misconceptions bother you—your mental health should always come first.
A therapist can guide you in identifying proven, professional techniques to manage overthinking effectively. Additionally, overthinking is often a symptom of underlying mental health issues, such as depression. With the support of a psychologist, these conditions can be properly diagnosed and managed.
8. Learn to embrace failure
Fear of failure is a major reason why people get paralysed in the unhealthy web of overthinking. Don’t be afraid to take an unsuccessful action. You need to change your mindset to begin to see failure as not a dead end but rather a learning opportunity. Remember, the one who truly fails is the one who gives up.
Finally,
Training your mind to stop running into overdrive is a journey that takes time and requires deliberate effort. Practice the solutions discussed above consistently, and resist the urge to give up, no matter the challenges. The results will be worth every bit of effort you invest.
