Breaking Free from the Overthinking Cycle: Simplifying Your Mind
I believe the 'over' appears to be the root of the overthinking problem. Being overly exposed to possibilities or having too much knowledge at our disposal can lead us to think in circles and solve problems in an unorganized way. Not all events, even those with the highest likelihood, will occur 100% of the time. However, overthinkers often overlook this obvious fact. When we get caught up in the overthinking trap, we find it difficult to let go of our worries and expectations, which can lead to a performance breakdown.
Different Overthinking Types ~ Additionally, there are several forms of overthinking that people might partake in. Cognitive distortions, or skewed or negative ways of thinking, are the root cause of many of these.
Think Everything or Nothing ~ This kind of overanalyzing entails perceiving things in binary terms. You may choose to solely consider whether an event was a complete success or a complete failure, rather than considering both the positive and negative aspects of it.
Becoming catastrophic ~ Overthinking involves perceiving situations as more dire than they actually are. For example, one might start by worrying about failing a test. This worry could then escalate into fears of failing the entire class, dropping out of school, not obtaining a degree, and ultimately being unable to secure a job. Such excessive thinking leads to anxiety about unlikely worst-case scenarios.
Making too many generalizations ~ When you create a rule or expectation for the future based solely on a singular, chance incident from the past, you are engaging in a type of overthinking. Rather than acknowledging that diverse results are feasible, one may presume that specific events will "never" or "always" occur. Here, extrapolating from a single historical event to all future occurrences tends to induce excessive contemplation and anxiety about hypothetical scenarios.
'Nothing is Impossible to a willing heart', that's been said we are here to break down the steps to overcome overthinking ~
Understanding Technique 01 ~ Hara Hachi Bu:
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It is a practice of eating until you are 80% full, promoting moderation and mindfulness. Applying this principle to your thoughts can help you avoid overloading your mind and reduce overthinking.
Pause and Reflect Before Reacting: Take a moment to consider your response before acting.
Limit Mental Clutter: Focus on what is important and let go of trivial concerns.
Focus on What Is Essential: Prioritize your thoughts and actions based on their significance.
By practicing moderation in your thinking, you can maintain mental balance and prevent overloading your mind with unnecessary worries.
Understanding Technique 02 ~ Kaizen:
(Source: Google Images)
Kaizen means "continuous improvement" and involves making small, incremental changes to improve various aspects of life. This approach can help you focus on practical steps to solve problems rather than overthinking them.
Break Tasks into Small, Manageable Steps: Tackle large tasks by breaking them down into smaller, more achievable parts.
Set Achievable Goals: Make sure your aims are doable and attainable.
Regularly Review and Adjust Your Plans: Continuously assess your progress and make necessary adjustments.
Kaizen collectively encourages a proactive and practical mindset, reducing the tendency to get stuck in overthinking.
A never-ending loop of tension and anxiety brought on by overthinking may eventually make you feel dissatisfied and less secure. It can also contribute to mental health problems like sadness and anxiety, therefore it's critical to figure out how to stop thinking in such harmful ways. Self-help techniques like thinking critically and finding a distraction can be beneficial. See a mental health professional if your well-being is suffering as a result of your overthinking. They can assist you in acquiring the cognitive resources and coping mechanisms required to avoid overanalyzing.
