Overthinking, what it is and how to deal with it
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Have you ever found yourself ruminating on a situation for hours, even though you know it's going nowhere? Or worried excessively about something that probably won't even happen? We've all experienced times when our minds get stuck in an endless cycle of negative thoughts and incessant worries. This experience is known as "overthinking” or “overthinking”.
In this article, we will explore what is overthinking, its negative effects and, most importantly, how we can deal with it effectively.
What is it overthinking?
THE overthinking It's a mental habit that leads us to overthink and overthink negative situations, often with a pessimistic bias. This way of thinking can be extremely harmful to our mental and emotional health, causing anxiety, stress, depression, and even physical problems.
THE overthinking can manifest itself in different ways, such as:
- Overanalyzing: Repeating the same negative thoughts about a situation without reaching any conclusion or solution.
- Catastrophizing: Imagining the worst possible scenarios, even if they are unlikely.
- Self-doubt: Questioning your abilities and capabilities, even in the face of evidence to the contrary.
- Focusing on the negative: Ignoring the positive aspects of a situation and focusing only on the bad.
- Comparing yourself to others: Measuring your worth based on the success or happiness of others, creating a feeling of inadequacy.
The causes of overthinking
The causes are complex and multifaceted, involving psychological, biological, and social factors. Some of the main causes include the following:
Psychological:
- Anxiety: People with anxiety tend to have catastrophic thoughts and ruminate about negative situations.
- Low self-esteem: Individuals with low self-esteem tend to doubt themselves and compare themselves to others, which can lead to overthinking.
- Perfectionism: Perfectionists may have difficulty accepting failures and mistakes, which can lead to obsessive thoughts and mental rumination.
- Past Traumas: Traumatic experiences can increase vulnerability to overthinking, especially if they are not properly processed.
Biological:
- Genetics: Studies suggest that genetics may play a role in predisposition to overthinking.
- Neurochemical Imbalances: Imbalances in the levels of neurotransmitters such as serotonin and dopamine can contribute to overthinking.
Social:
- Social pressure: The pressure to succeed, be popular, or meet others' expectations can lead to overthinking.
- Exposure to negativity: Consuming a lot of negative media, such as news of violence or tragedies, can increase the tendency to overthinking. In this sense, spending too much time on social media consuming negative content can be a trigger for overthinking.
The symptoms of overthinking
Symptoms can vary from person to person, but some of the most common include:
- Intrusive thoughts: Negative thoughts that arise in the mind involuntarily and persistently.
- Difficulty concentrating: Difficulty staying focused on tasks or activities due to mental rumination.
- Insomnia: Difficulty falling asleep or staying asleep due to anxious thoughts.
- Fatigue: Feeling tired and lacking energy due to mental stress.
- Irritability: Increased irritability and frustration due to mental rumination.
- Social isolation: Avoiding social situations and contact with other people due to fear of judgment.
- Digestive problems: Stomach pain, heartburn or other digestive problems due to mental stress.
- Headache: Frequent tension headaches due to anxiety and mental rumination.
- Increased heart rate: Increased heart rate and blood pressure due to stress.
- Difficulty making decisions: Difficulty making decisions due to over-analysis and indecision.
- Procrastination: Putting off tasks or responsibilities due to fear of failure or criticism.
It is important to emphasize that not everyone who presents some of these symptoms necessarily suffers from overthinking. Therefore, if you are concerned about your mental health, it is important to seek professional help for an accurate diagnosis and appropriate treatment.
The negative effects of overthinking
THE overthinking can have a significant negative impact on several aspects of our lives, including:
- Mental health: May contribute to the development of anxiety, depression, obsessive-compulsive disorder, and other mental health problems.
- Physical Health: Chronic stress caused by overthinking can lead to physical problems such as fatigue, headaches, digestive problems, and even heart disease.
- Relationships: It can harm your relationships with friends, family, and partners, as it can lead to insecurity, jealousy, possessiveness, and difficulty trusting others.
- Productivity: Difficulty concentrating and procrastination caused by overthinking can harm your productivity at work or in your studies.
- Quality of life: It can reduce your overall quality of life, causing feelings of sadness, frustration, anxiety, and hopelessness.
How to deal with the overthinking
There are several effective strategies for dealing with overthinking and break the cycle of negative thoughts. Let's take a look at them:
Practices of mindfulness
The practice of mindfulness, or mindfulness, involves being aware of the present moment and observing thoughts without judgment. This can help break the cycle of overthinking, bringing the mind back to the present moment.
Breathing techniques
Mindful breathing practices, such as abdominal breathing or deep breathing, can help calm the mind and reduce anxiety associated with overthinking. Thus, the practice of meditation is a great ally against overthinking.
Reframing and change of perspective
Reframe negative thoughts into a more positive perspective. positive and realistic can help challenge the underlying negative beliefs that fuel overthinking.
Challenge your thoughts
Once you've identified your negative thoughts, challenge them. Question the veracity of these thoughts and seek evidence to support or refute them. Furthermore, consider other perspectives and remember that your thoughts aren't necessarily reality.
Change your habits
Certain habits can contribute to overthinking, such as spending too much time on social media or consuming negative content. So, try changing your habits and including healthier activities in your routine, such as physical exercises, reading or relaxing hobbies.
Neuro-Linguistic Programming (NLP) Strategies to Reduce Stress overthinking
THE Neurolinguistic Programming (NLP) offers a series of powerful techniques to reprogram negative thought patterns and promote a more positive mindset.
Positive anchoring
The positive anchoring technique involves associating a positive feeling or emotional state with a specific trigger, such as a word or gesture, to help break the cycle of negative thoughts.
Reprogramming limiting beliefs
Identify and challenge limiting beliefs about yourself and the world can help create new, more positive and empowering thought patterns.
Creative visualization
Using creative visualization to imagine positive, successful scenarios can help reprogram your mind to think more optimistically and constructively.
Practical exercises to combat overthinking
In addition to the techniques mentioned above, there are several simple practices that we can incorporate into our daily routine to combat overthinking.
Gratitude Journal
Keep a diary of gratitude, where we record three things we are grateful for each day, can help cultivate a more positive mindset and reduce overthinking.
Focus on the present
Practicing mindfulness in the present moment, focusing on the physical sensations and experiences of the here and now, can help break the cycle of negative thoughts about the past or future.
Practice of acceptance
Learning to accept and let go of negative thoughts and excessive worry can be a powerful way to reduce overthinking and find inner peace.
Seek professional help
If you are having difficulty dealing with the overthinking If you're struggling with anxiety on your own, seek professional help. A psychologist or therapist can help you identify the causes of your problem and develop effective strategies to manage it.
In short…
THE overthinking is a common experience, but that doesn't mean we're doomed to get stuck in an endless cycle of negative thoughts. So, with mindfulness practices, mindfulness, NLP techniques and practical exercises, we can learn to effectively deal with overthinking and cultivate a more positive, well-being-centered mindset.
In short, by incorporating these strategies into our daily lives, we can find greater balance, inner peace and high performance in all aspects of our lives.
Remember, the power is in your hands to reprogram your mind and your life for the better!
Recommended Reading:
Overthinking: Excess of thought – Gabriel Olímpio (Author)
Image: Freepik
Article originally published on 04/18/2024 and updated on that date.
Marcel Castilho is an expert in neuromarketing, neuroscience, mindfulness and positive psychology. In addition to being an advertiser, he also has a Master's degree in NLP – Neurolinguistic Programming. As the owner and founder of the communications agency VeroCom and also of the digital agency Vero Contents, he has been studying human behavior for over 30 years.
