When your brain won't stop replaying – the same thought looping in your head on repeat.
Many people believe this constant mental replay is productive, that somehow, by mulling it over, they'll find a solution. But that's not really the case! In this overthinking mode, they are like a hamster on a wheel who is making a lot of effort but not getting anywhere.
All of us overthink something or the other at some point. But if this is your default pattern, then it's time to think about your overthinking.
What's Your Overthinking type:
Ruminator – Replaying past events, mistakes, or regrets over & over
Worrier – Imagining future "What if" scenarios & worst-case outcomes
Perfectionist – Obsessing over flaws, mistakes or not meeting standards
Self Analyser – Obsessing over self-behaviour, appearance, abilities or worth
Social Analyser – Over analysing what others think & their intentions
Understanding your overthinking type can help you recognise it and stop yourself from going into that loop the next time.
Of course, it is not always black and white and you are not just one type. Our overthinking patterns overlap, but there is a possibility that one stands out more than the others.
Why Do We Overthink?
- Survival wiring – your brain is designed to spot danger and avoid mistakes. However, the problem is when it goes in overdrive and loops into things that are out of your control.
- Need for Control – you crave for certainty and control – it's a safe zone. However, when things are not clear, our brain creates all possible 'what if' scenarios to bring in some control.
- High standards & Social pressure – your need to do well and/or be accepted is high and that fuels your need to be a perfectionist and analyse how people perceive you all the time
- Habit – overthinking can be a habit where it becomes your default response if overthinking is creating a false sense of control or protection
- Avoidance cycle – overthinking keeps you in a stuck mode and that sometimes may feel easier than taking a hard action
- Emotional triggers – stress, fears, anxiety trigger overthinking patters
Photo by Pixabay
How Can we Stop the Loop:
Just the way you have become used to overthinking, you can re-train your brain out of it by using these techniques to break the pattern.
Once you have identified what type of overthinker you are, you are more aware and thereby able to catch yourself when you get triggered. So next time you know you are being triggered, try some of these to break that pattern:
1. Ground & Affirm
Close your eyes, place your hand on your heart and affirm seven times
"I choose presence over spirals. Calm over chaos"
Place your feet on the floor. Gently press them down. Feel the earth's support under them and again affirm "I am supported".
Take 3 deep breaths in through the nose and out through the mouth.
2. Journal
Grab a notebook and write down every thought that's buzzing in your head. No editing, no judgement. Fold that paper, close the notebook. And say aloud "I have cleared space for calm now"
3. Reframe
Pick one thought/worry/regret that is not letting you calm down. Ask yourself what's the hidden gift, lesson or gentler way to see this. Rewrite it in this new light. E.g. if the thought is I will never manage to do this, rewrite it to I will take one step at a time and see how it goes. Read it back to yourself a few times
4. Anchor
Every time your mind goes into a spiral, let your senses guide you back to the present moment. Take a deep breath and name:
- 5 things you can see
- 4 things you can feel
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
5. Catch Challenge Change
Notice when a thought spirals you into the past or future. Catch it. Challenge it by asking if this is true or do I need to carry it still? Change it to what's real and meaningful in this moment.
Overthinking is like a movie in your mind on repeat, and usually one that doesn't end well. These tools hand us the remote control so we can pause and return back to the calm in the present moment.
Photo by cottonbro studio
If you found this useful, I share more practical tools and insights in my 'Aloha Ikigai- Inspiration & Reflection' Whatsapp Community.
Let's break from the hamster wheel together!
Main – Photo by 胡 卓亨 on Unsplash
About the Author: Puja Datta Sharma
