Dangers of overthinking
There are days when we find ourselves spiralling and stuck in a never-ending loop of negative thoughts, ‘what-ifs’, self-doubt and worry. And it feels like we are going too deep in our heads. However, we just cannot stop thinking.
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Questions like, “is this really the right change for me?”, “what if I make a fool of myself?”, “what if this decision is actually really wrong in the long run?” plague us and we find ourselves stuck and scared.
It is, however, important to note that these are questions that are important and normal to ask. But it is important to find the difference between the right amount of thinking and overthinking, to be able to recognise when our thoughts are forming appropriate analyses, and when they are leading to over scrutiny and hence, excessive worry and stagnation.
How can you tell if you are overthinking?
Two main areas where overthinking may look appropriate and normal are when we are self-reflecting and when we are problem-solving.
However, in both self-reflection and problem-solving, the end goal is a change.
When a problem arises, our minds automatically start thinking deeply about the problem at hand. Problem-solving becomes overthinking when the questions asked and worried about have no intention of being solved. When dwelling on the possibilities and issues surpass any real intent of solving the problem at hand, it is called overthinking.
Self-reflection, when done right, is a very powerful tool to grow positively and gain new perspective on ideas. However, when you start to continuously think and obsess over something you wish to change about yourself, whilst putting no real effort to do, that is overthinking.
Some examples of situations where overthinking is common are:
1) Questioning everything around you, and still not taking any action and finding it difficult to
make a decision.
2) Obsessing over things that are not in your control.
3) Dwelling on past decisions and events that may not have gone as you would have liked.
4) Rethinking decisions you have made already.
5) Continuously thinking about your past mistakes.
6) Imagining the worst-case scenario.
Effects of overthinkinking
Do you notice random headaches whenever you are faced with problems in a situation? Do you feel the exhaustion and stress building in your eyes and shoulders? Do you feel on edge, agitated and irritable, and lost in your own world?
Overthinking is much more than just long patterns of thinking. It affects your physical and mental well-being significantly.
When you are lost in thought, worrying excessively and thinking about your issues, you are also changing the way you deal with situations around you, and over time that affects your experience of the world. You are unable to take important decisions, you fear change and you constantly doubt yourself. This leads to feeling drained and not really enjoying and appreciating the present moments you find yourself in.
Mentally, overthinking increases chances of anxiety disorders and depression. Symptoms of anxiety and depression show up in your physical health too. Symptoms such as headaches, difficulty concentrating, changes in sleep and appetite, exhaustion and stomach problems are very common in anxiety and depression.
Additionally, these can also lead to high blood pressure and hence, difficult heart conditions.
How to stop overthinking
The one major characteristic of overthinking that we can all identify with is that it is easy to get lost in it. You would find yourself sitting in one spot, twirling a pen or staring off into space, and minutes and hours pass by as you are lost in thought.
Therefore, primarily it is vital to learn to be mindful of your thoughts. Where are your thoughts going? What patterns are they taking? what is the context of your thoughts and how are they making you really feel? Mindfulness is a strong tool; it gives you control over your mind as opposed to your mind controlling you. Once you are able to identify and recognise overthinking, you will then be able to stop it.
Combine your gut feeling with logic and facts
Sometimes, when making big decisions, we tend to spend more time ruminating and worrying about the outcome instead of taking action. When you find yourself in such a position, make an action plan. Collect facts, do your research but also learn to trust your gut and intuition. Sometimes, a combination of both helps to make easier and faster decisions.
Set deadlines
The likelihood of over-analysing a situation arises when you spend way too much time thinking about it. Therefore, give yourself appropriate deadlines.
Take breaks
Sometimes, some situations come with a lot of stress and anxiety. It is important to recognise when you are getting overwhelmed, and take breaks accordingly. Taking some time away from the issue helps you to calm your overwhelming feelings, and come back to the problem with a clearer head.
Learning how to let go
Identifying when you are overthinking about a situation that has no solution can be tough. These situations that you have no control over and cannot change are usually situations that have already happened, may never occur, or are simply not in your control to change. Learning how to let go of these negative thoughts gives us space to clear our minds and return to our peace.
The writer is a licensed clinical psychologist