{"id":72003,"date":"2024-03-08T05:03:05","date_gmt":"2024-03-08T10:03:05","guid":{"rendered":"https:\/\/world.edu\/?p=72003"},"modified":"2024-03-08T05:03:05","modified_gmt":"2024-03-08T10:03:05","slug":"how-can-i-stop-overthinking-this-is-a-solution-from-a-clinical-psychologist","status":"publish","type":"post","link":"https:\/\/world.edu\/how-can-i-stop-overthinking-this-is-a-solution-from-a-clinical-psychologist\/","title":{"rendered":"How can I stop ‘overthinking’? This is a solution from a clinical psychologist"},"content":{"rendered":"

\"\"<\/span><\/p>\n

As a clinical psychologist, I often encounter clients who say that they are troubled by thoughts that \u201crepeat endlessly\u201d in their heads, which they find difficult to overcome.<\/span><\/p>\n

Rumination<\/span><\/em>\u00a0(ruminating) and\u00a0<\/span>overthinking<\/span><\/em>\u00a0(thinking too much) are often considered the same.\u00a0The two are related but slightly different.\u00a0<\/span>Rumination<\/span><\/em><\/a>\u00a0is thinking about things over and over in our minds.\u00a0This can lead to\u00a0<\/span>overthinking<\/span><\/em>\u00a0\u2013 analyzing those thoughts without finding a solution or solving the problem.<\/span><\/p>\n

It’s like a vinyl record that plays the same part of the song over and over again because of scratches.\u00a0While the reasons we think too much are a little more complicated.<\/span><\/p>\n

Be alert to threats<\/strong><\/h4>\n

Our brains are programmed to guard against threats, make plans to deal with those threats and keep us safe.\u00a0These threat perceptions may be based on past experiences, or \u201cpossibilities\u201d that we imagine could happen in the future.<\/span><\/p>\n

These possibilities are usually negative outcomes of the \u201cWhat if?\u201d mindset.\u00a0These are what we call \u201c\u00a0<\/span>hot thoughts<\/span><\/em><\/a>\u00a0\u201d\u2013they bring up a lot of emotions (especially sadness, worry or anger), which means we can easily get caught up in these thoughts and keep dwelling on them.<\/span><\/p>\n

Because it is about things that have happened or may happen in the future (but are not happening now), we cannot solve the problem and it keeps us thinking about the same thing.<\/span><\/p>\n

Who thinks too much?<\/strong><\/h4>\n

Most people at some time find themselves in a situation of overthinking.<\/span><\/p>\n

Some people\u00a0<\/span>may ruminate more often<\/span><\/a>\u00a0.\u00a0People who have faced challenges or experienced trauma may be more alert and on guard against threats than people who have never experienced adversity.<\/span><\/p>\n

Deep thinkers, people who are prone to anxiety or bad moods, and those who are sensitive or feel emotions deeply are also more likely to ruminate and overthink.<\/span><\/p>\n

Additionally, when we are stressed, our emotions tend to become stronger and last longer.\u00a0Our thoughts become less accurate, which means we can get caught up in thoughts more than usual.<\/span><\/p>\n

Being lethargic or physically unwell can also make our thoughts\u00a0<\/span>more difficult to cope with<\/span><\/a>\u00a0and manage.<\/span><\/p>\n

Acknowledge your feelings<\/strong><\/h4>\n

When thoughts keep repeating themselves, it helps to use\u00a0<\/span>strategies<\/span><\/a>\u00a0that focus on emotions and problems.<\/span><\/p>\n

Focusing on emotions means finding out how we feel about something and working through those feelings.\u00a0For example, we may feel regret, anger or sadness about something that has happened.\u00a0Or, we could be worried about something that might happen.<\/span><\/p>\n

Acknowledging these emotions, using self-care techniques, and accessing social support to talk about and manage your feelings will be helpful.<\/span><\/p>\n

The second part is focusing on the problem\u2013what you would do differently (if the thought was about something from your past) and making a plan to deal with future possibilities that arise from your thinking.<\/span><\/p>\n

However, it is difficult to plan for all contingencies, so this strategy has limited utility.<\/span><\/p>\n

What’s more helpful is to plan for one or two more likely possibilities and accept that there may be things you didn’t think of.<\/span><\/p>\n

Think about the reasons<\/strong><\/h4>\n

Our feelings and experiences are information\u2013it’s important to ask what this information is telling you and why this thought is occurring now.<\/span><\/p>\n

For example, the university has just restarted.\u00a0Parents of high school graduates may lie awake at night (a time when rumination and overthinking are common) worrying about their child.<\/span><\/p>\n

Knowing how we will respond to several possibilities that may occur, such as our child may need money, is lonely or homesick, can help.<\/span><\/p>\n

However, overthinking is also a sign of a new stage in your life, and you need to reduce control over your child’s choices and life, while wanting the best for him.\u00a0Being aware of this means you can also talk about these feelings with other people.<\/span><\/p>\n

Let those thoughts go<\/strong><\/h4>\n

A useful way to manage\u00a0<\/span>overthinking<\/span><\/em>\u00a0is \u201c\u00a0<\/span>change it, accept it and let it go<\/span><\/a>\u00a0\u201d.<\/span><\/p>\n

Challenge and change aspects of your thinking as much as possible.\u00a0For example, the likelihood that your child will run out of money, have no food, and go hungry (overthinking tends to make your brain come up with very bad consequences!) is unlikely.<\/span><\/p>\n

You can plan to ask your child regularly about how he is coping with financial problems and encourage him to access budgeting support from university services.<\/span><\/p>\n

Your thoughts are just ideas.\u00a0These things are not necessarily true or accurate, but if we think about them too much and repeat them over and over again, they will start to feel right because they are familiar.\u00a0Coming up with more realistic thoughts can help stop unnecessary thought loops.<\/span><\/p>\n

Accepting emotions and finding ways to manage them such as good self-care, social support, or communication with those closest to you, will also help.\u00a0Likewise, accepting that life is definitely uncontrollable \u2013 what we can control are our reactions and behavior.<\/span><\/p>\n

Remember that you have a 100% success rate in passing the challenges to date.\u00a0You may want to do something differently (and plan to do it) but you’ve already succeeded.<\/span><\/p>\n

So, the final part is letting go of the need to know exactly how things will turn out, and trusting in your (and sometimes others’) ability to handle it.<\/span><\/p>\n

What else can you do?<\/strong><\/h4>\n

A stressed and tired brain is\u00a0<\/span>more likely<\/span><\/a>\u00a0to overthink, causing more stress and creating a cycle that can affect your happiness or\u00a0<\/span>well-being<\/span><\/em>\u00a0.<\/span><\/p>\n

So, it’s important to manage your stress levels by eating and sleeping well, moving your body, doing things you enjoy, meeting people you love, and doing things that energize your soul and spirit.<\/span><\/p>\n

Distraction \u2013 by doing fun activities and meeting people who make you happy \u2013 can also keep your thoughts from repeating themselves.<\/span><\/p>\n

If you feel like\u00a0<\/span>overthinking<\/span><\/em>\u00a0is affecting your life, and your anxiety levels are increasing or your mood is decreasing\u2013sleep, appetite, and enjoyment of life and people are being negatively impacted\u2013it may be time to talk to someone and find out strategies for managing it.<\/span><\/p>\n

When things become too difficult to manage on your own (or with the help of those close to you), a therapist can provide tools that have proven helpful.\u00a0Some useful tools for managing your worries and thoughts can also be found\u00a0<\/span>here<\/span><\/a>\u00a0.<\/span><\/p>\n

When you find yourself\u00a0<\/span>overthinking<\/span><\/em>\u00a0, think about why you’re having \u201chot thoughts,\u201d acknowledge your feelings, and engage in future-focused problem solving. But also accept that life is unpredictable and focus on your confidence and ability to cope.<\/span><\/p>\n

Author Bio:<\/strong> Kirsty Ross is Associate Professor and Senior Clinical Psychologist at Massey University<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

As a clinical psychologist, I often encounter clients who say that they are troubled by thoughts that \u201crepeat endlessly\u201d in their heads, which they find difficult to overcome. Rumination\u00a0(ruminating) and\u00a0overthinking\u00a0(thinking too much) are often considered the same.\u00a0The two are related but slightly different.\u00a0Rumination\u00a0is thinking about things over and over in our minds.\u00a0This can lead to\u00a0overthinking\u00a0\u2013 […]\n… learn more→<\/a><\/p>","protected":false},"author":33,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[95],"tags":[434865],"coauthors":[11733],"class_list":["post-72003","post","type-post","status-publish","format-standard","hentry","category-lifestyle","tag-overthinking"],"acf":[],"yoast_head":"\nHow can I stop 'overthinking'? 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Rumination\u00a0(ruminating) and\u00a0overthinking\u00a0(thinking too much) are often considered the same.\u00a0The two are related but slightly different.\u00a0Rumination\u00a0is thinking about things over and over in our minds.\u00a0This can lead to\u00a0overthinking\u00a0\u2013 […]\" class=\"yoast-seo-meta-tag\" \/>\n<meta property=\"og:url\" content=\"https:\/\/world.edu\/how-can-i-stop-overthinking-this-is-a-solution-from-a-clinical-psychologist\/\" class=\"yoast-seo-meta-tag\" \/>\n<meta property=\"og:site_name\" content=\"World leading higher education information and services\" class=\"yoast-seo-meta-tag\" \/>\n<meta property=\"article:published_time\" content=\"2024-03-08T10:03:05+00:00\" class=\"yoast-seo-meta-tag\" \/>\n<meta property=\"og:image\" content=\"https:\/\/world.edu\/wp-content\/uploads\/2024\/03\/overthinking.jpeg\" class=\"yoast-seo-meta-tag\" \/>\n<meta name=\"author\" content=\"Kevin\" class=\"yoast-seo-meta-tag\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" class=\"yoast-seo-meta-tag\" \/>\n\t<meta name=\"twitter:data1\" content=\"Kevin\" class=\"yoast-seo-meta-tag\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" class=\"yoast-seo-meta-tag\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" class=\"yoast-seo-meta-tag\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/world.edu\\\/how-can-i-stop-overthinking-this-is-a-solution-from-a-clinical-psychologist\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/world.edu\\\/how-can-i-stop-overthinking-this-is-a-solution-from-a-clinical-psychologist\\\/\"},\"author\":{\"name\":\"Kevin\",\"@id\":\"https:\\\/\\\/world.edu\\\/#\\\/schema\\\/person\\\/42c1c1d5ff7ffbdf0bd50ed94c6ae6ee\"},\"headline\":\"How can I stop ‘overthinking’? 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