How much time are you spending in your head turning over and over thoughts? Are you an ‘overthinker’? Dr. David Clark, clinical psychologist and professor emeritus at the University of New Brunswick, wrote in an article for Psychology Today, “I am using the term ‘overthink’ to refer to an excessive tendency to monitor, evaluate, and attempt to control all types of thought. Overthinkers are not only highly aware of their thoughts, but they also spend a lot of time trying to understand the causes and meaning of their thoughts” (https://www.psychologytoday.com/us/blog/the-runaway-mind/202001/are-you-overthinker). Dr. Clark points out that while ‘overthinking’ may be helpful when you are trying to weigh the pros and cons of changing jobs, another type of ‘overthinking’ leads to anxiety, depression, discouragement, immobility, and guilt: “negative intrusive thoughts” (https://www.psychologytoday.com/us/blog/the-runaway-mind/202001/are-you-overthinker).
Dr. Clark continues, "When we pay too much attention to [negative intrusive] thoughts, overanalyze their meaning, and try too hard to control them, we can slip into unhealthy forms of thought, like worry, rumination, obsession, and the like” (https://www.psychologytoday.com/us/blog/the-runaway-mind/202001/are-you-overthinker). Forbes Magazine’s “research suggests 73% of 25- to 35-year-olds chronically overthink, along with 52% of people ages 45 to 55. 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” (https://www.forbes.com/health/mind/what-causes-overthinking-and-6-ways-to-stop/). In Mara Santilli’s article in Forbes, “What Causes Overthinking—And 6 Ways To Stop," the author writes, “While overthinking itself is not a mental illness, it is associated with conditions including depression, anxiety, eating disorders and substance use disorders. Rumination [contemplation or reflection, which may become persistent and recurrent worrying or brooding] can be common in people who have chronic pain and chronic illness as well, taking the form of negative thoughts about that pain and healing from it” ((https://www.forbes.com/health/mind/what-causes-overthinking-and-6-ways-to-stop/).
Ms. Santilli continues, “Sometimes worry and rumination may trick the brain into associating itself with something beneficial or productive, explains Natalie Dattilo, Ph.D, a clinical health psychologist in Boston and professor of psychiatry at Harvard Medical School. ‘Take worry, for example, which is a hallmark feature of generalized anxiety disorder,’ says Dattilo. Some people may have the impression that worrying shows that they care about something or prepares them for the worst outcome, so it can easily become a habit—albeit one you can (and should) break (qtd. in https://www.forbes.com/health/mind/what-causes-overthinking-and-6-ways-to-stop/). I’m not a fan of shoulding all over yourself, so, focus on the ability to break the habit of ‘overthinking.’
What are the signs of ‘overthinking’? According to Dr. Clark as featured in the Psychology Today article, “If you’re wondering whether overthinking is a problem for you, consider the following questions based on a test I developed for The Anxious Thoughts Workbook:
* Are you easily aware of what you’re thinking at any given moment?
* Do you often question why you are having certain thoughts?
* Do you often look for the deeper meaning or personal significance of your thoughts?
* When feeling upset, do you often focus on what you are thinking?
* Do you have a strong need to know or understand how your mind works?
* Do you feel it’s important to have strict control over your thoughts?
* Do you have a low tolerance for spontaneous, unwanted thoughts?
* Are you often in a struggle to control your thoughts?
If you answered yes to many of these questions, it’s possible you have a tendency to overthink” (https://www.psychologytoday.com/us/blog/the-runaway-mind/202001/are-you-overthinker).
‘Overthinking’ can negatively affect your work/professional life, your home/family life, your relationships, and may leave you stuck in a cycle of thoughts that don’t settle. If you answered ‘yes’ to many or all of the questions above, what are some ways you can curb your ‘overthinking’? In Dr. Clark’s experience, “If you suspect you’re falling prey to overthinking, there are several steps you can take:
* Know your triggers. Even the most ardent overthinkers don’t do it all the time. Probably there are certain thoughts or issues that are more likely to trigger overthinking. If you’re a worrier, for example, thoughts about the future may be more likely to trigger overthinking. For another person, it may be thinking about their competence or whether they are liked by others. Whatever the case, it’s important to know the “hot spots” that trigger your overthinking.
* Be aware of overthinking. To reduce overthinking, you need to know when it’s happening. What are the telltale signs that you’re overthinking? Is it when you’re trying to interpret the meaning of an intrusive thought when it probably has no hidden meaning? Is it when you’re trying too hard to control or suppress the thought? Or is it when you become frightened or anxious with the thought? There may be other signs that indicate you’ve slipped into overthinking.
* Fully embrace its futility. You won’t be able to curb overthinking as long as you believe it has value. Review your past experiences with overthinking and write down how it helped. Did the overthinking result in any meaningful solution or revelation? Were there more positive or negative consequences associated with it?
* Disengage. When people are ‘too much in their head,’ this signifies over-engagement with unwanted thoughts. The opposite approach is to disengage from the thought. So, the best way to curb overthinking is mindful acceptance in which we observe but don't evaluate our unwanted thoughts. A second approach is focused distraction, in which we shift our attention to another train of thought or activity, without engaging in an attempt to resolve or understand the unwanted thought we’re overthinking.
Overthinking can be harmful to our emotional health, especially when it’s directed at unwanted, spontaneous, negative thoughts, images, or memories. Fortunately, we can learn to curb this unhelpful way of thinking through greater self-awareness and the practice of mental disengagement” (https://www.psychologytoday.com/us/blog/the-runaway-mind/202001/are-you-overthinker).
From the Forbes article, here are six additional ways to curb your ‘overthinking’:
“If you’re prone to overthinking, try the following strategies the next time you find yourself slipping down the slope of rumination.
* Accept or Deny Your Thoughts
The brain is constantly churning out all kinds of thoughts. ‘But thinking is a two-way street,’ says Dattilo. ‘While the brain may offer numerous or near-constant ‘thought suggestions,’ it’s ultimately up to us to decide if we accept them.”
You don’t have to take every alarming thought that pops into your head as truth. In fact, you can use those overthinking moments to question and fact check what’s true, so the worried thought doesn’t have as much power over you.
* Retrain Your Brain
When the brain is ‘at rest,’ the areas that light up are the problem solving areas and areas associated with self-referential thinking. So, when left to its own devices, the brain will overthink,’ says Dattilo. That means you have to train your brain to do otherwise—particularly if you’re overthinking at certain times, like before bed. It’s possible to reprogram that habit with other mind-clearing activities instead, she adds.
* Meditate
Attention training is a meditation technique that can benefit people with anxiety and depression. The easiest way to practice it is to focus on something completely mundane and routine, such as washing dishes or folding laundry. ‘You simply direct your attention to the task in a way that may even feel hyper-focused and ‘zero in’ on observing yourself and any sensations that arise,’ advises Dattilo. That laser focus can help quiet other intrusive thoughts in your head.
* Get Out of Your Head and Into Your Body
You can also practice mindfulness in a more traditional sense, with grounding body scans. Dattilo recommends placing any thoughts you’re having on the back burner and focusing on your body. ‘Close your eyes and try to feel your heartbeat from the inside, clasp your hands and squeeze them tight or put both feet on the floor and try to feel each point of contact,’ she says. Other ways to connect with your body include moving to music or hitting the gym.
* Do a Brain Dump
Journaling is a helpful way to get your thoughts out of your head so they’re not overwhelming you as much. Or, you could always jot down a to-do list. ‘Making a list or plan is more action-oriented, and that can calm our ruminating brain a bit, too,’ says Dattilo. You can do it anywhere, from a piece of paper to your notes app on your phone.
* Immerse Yourself in Nature
No matter where you’re located, fresh air can do your mind plenty of good. If you’re able to get out in nature, even better. Studies show taking a 90-minute walk in a nature-filled environment can decrease one’s inclination toward rumination. This response mostly has to do with the lack of noise and distractions in natural settings, as well as the ability for some people to quell their negative thoughts and appreciate something larger than themselves in their surroundings.
* When to See a Doctor
Overthinking can be more pervasive for some people than others. ‘If your thoughts are intrusive or highly distressing, or your tendency to ruminate is interfering with your ability to function, I recommend seeking the assistance of a mental health professional,’ says Dattilo. Therapy can help distinguish which worries are productive or unproductive. Also, if you’re struggling with thoughts of self-harm of any kind, contact your doctor or therapist immediately, she adds” (qtd. in https://www.forbes.com/health/mind/what-causes-overthinking-and-6-ways-to-stop/). By the way, the Forbes article was thoroughly reviewed by Dr. Mental Health / Holistic Health Forbes Health Advisory Board Member, Dr. Rufus Tony Spann who is a nationally certified school psychologist, licensed professional counselor, yoga teacher and reiki master. Over the years, he has served as a department chair, adjunct professor, assistant professor, speaker and trainer. Dr. Spann owns private practice You in Mind Psychotherapy and Consultation, which focuses on providing culturally responsive therapy, and he assists many therapists of color in receiving their independent licenses. He also is part of a research team looking to develop a new instrument that measures clients’ perceptions of whether counselors are effective in their ability to discuss the contextual dimensions of race, ethnicity, and culture (REC) with clients. Dr. Spann is a founding team member and the former chief clinical officer of Hurdle, a digital health platform for people of color.
Do you ‘overthink’? What techniques have you found helpful in curbing your negative and unhealthy ‘overthinking’? Thank you for reading this blog post and sharing your comments.
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