Kıymet SAĞLIK EROZ
Overthinking it is a problem that people have been experiencing for a very long time although it may sound new. It involves the process of interpretation and analysis of the same thoughts in repetitive manner. And this repetitive state of thinking usually becomes aggravated exponentially due to negative incidents.
One’s brain processes an average of 70 thousand thoughts per day and 95% of them are the same as the previous day. This happens as the days are alike. This makes the mind get accustomed to a routine and does not let the brain to generate new thoughts by making it to revolve around the same thoughts.
Overthinking is a pattern in which your thoughts and worries spin around a vicious cycle. It increases stress levels by causing confusion in judgment rather then getting you prepared for the next steps. Decision making processes are negatively affected due to increased stress in an anxious state of mind and causing one to be unable to take action and produce solutions.
According to the studies, overthinking is much more common in women than in men and fear is the most basic thing that leads to overthinking. Although worrying and overthinking are part of human existence and experience, it is harmful to mental health when out of control. It is very easy to get stuck in these repetitive negative thought cycles. Therefore, distracting the mind and trying to purge away such thoughts requires a conscious choice.
I would like to remind you of a favorite quote by Mahatma Gandhi in order to explain how our thoughts can affect our lives:
Watch your words, they become your thoughts.
Watch your thoughts; they become your emotions.
Watch your emotions, they become your behaviors.
Watch your behaviors; they become your habits.
Watch your habits, they become your values.
Watch your values, they become your character.
Watch your character, it becomes your destiny.
If you find yourself thinking about the same things during or at the end of the day and realize that the thoughts in your mind are increasing your stress, anxiety and concerns and you are exhausted, then these tips on overthinking can help you.
Being self-aware
The first step to change is awareness. Becoming aware of the fact that you are in a rumination due to being stuck in the past and repeating negative thoughts constantly in your mind, will make it easier for you to find solutions. It will not be easy to clearly express the emotions that these thoughts create in you and break free of this situation if you don’t become aware of your thought structure. Be aware of your thought habits. When do you most often find yourself sunk in the same thoughts and brood over them? While walking, working, driving, taking a rest, etc.
Changing the focus
You can redirect your behavior and thoughts to other activities that are distractive. For instance, play a pleasant piece of music if you are overthinking while doing work. Call someone you like to chat with while driving. Read a book or watch funny videos before falling asleep. Tune yourself in something pleasant that will distract you and prevent you from overthinking. You can also reduce overthinking by getting involved in an activity you enjoy. Concentrating on other things such as taking up a new hobby, volunteering in a local organization, etc. can make you feel good.
Learning to postpone thoughts
A calm mind is needed for positive emotions and solutions. Thinking about the same things over and over again will not provide a positive outcome. Try to get out of that thought and postpone it by saying, “It doesn’t feel good to do this right now, I’ll think about it later” when you realize that you are overthinking. Then spare some exclusive time for yourself when you can think as much as you want and limit your overthinking for that period of time.
Socializing
Being in a constant state of loneliness can increase overthinking. Your mind can become flooded with repetitive and unhelpful thoughts about the same matters. You can gather with friends, get together with people more, attend online meetings, trainings, read books and join groups.
Asking yourself the right questions
It is often easier to make things more complicated and tangled than they actually are. Ask yourself how important these recurring thoughts you have will become in a month or five years time. Even this simple question will change the time frame, remind you that no thought can be lasting and will help you stop overthinking.
Being active
Numerous studies have shown that moving the body can help with overthinking. Physical activities such as walking, dancing, sports and small movements throughout the day that relax the body can help take your nervous system out of fight-flight-freeze mode and reduce overthinking.
