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Blog Post: The Runaway Train - A Post for Overthinkers
Ruminating about the past and worrying about the future, for some of us overthinking can actually be classified as a crippling disorder whereby our thought processes have become hardwired to obsess on the negative outcomes. Consequently this can send our mood and emotional wellbeing into a dark place. Perhaps you've spent days thinking about something silly you said after a few too many drinks, or maybe you can't stop thinking about what might happen if a work situation doesn't go the way you need it to. For people who overthink, these thoughts can consume us until we find ourselves in a dark emotional state and even out of touch with the reality of a situation. Overthinking, let's take a look at what's actually going on here.
What is going on?
A little worry is good, it serves a purpose. It allows us to perceive potential dangers and subsequently it may prompt beneficial action. However chronic worry where our overthinking becomes obsessive (particularly regarding situations that are outside of our control), is when the situation becomes very problematic. Two factors which are usually always present when overthinking are stress and anxiety. When we have forged a habit of worrying, our brains have become hardwired to naturally and very easily speculate and focus on all the negative possibilities that may occur. In fact our brains may have become so well trained at focusing on the negative possibilities which seem like a definitive truth within our own mind, that we have often become disconnected from the actual reality (though we don't always realise this). What's troubling about this is that when we imagine danger, our bodies can have the same physiological response as if we are in actual danger, even though we may be safe at home. Consequently, our wellbeing can end up suffering drastic consequences such as a decline in our energy levels, changes in our appetite and a loss of sleep. Of even further concern is the anxiety, stress and depression that's intertwined with all this overthinking.
Why is this happening?
There are a few different causes that may have contributed to your overthinking. Past trauma is definitely a factor to consider, especially when young. People with perfectionist tendencies or people who often feel the need to be in control of everything tend to be overthinkers as well. Sometimes there may not be an obvious reason for why we overthink everything, yes we may have formed a habit to do so but intrinsically some of us may just be built this way. However, this doesn't mean we can't change and improve our mindsets! It's worth noting that a comprehensive study by the University of Michigan concluded that overthinking is becoming an epidemic for young and middle aged adults. The results suggested that 75% of adults between 25-35 overthink, so don't think that you're alone in feeling this way.
What can we do about it?
The fact that you're even aware that you may be overthinking is huge progress in itself to help in obtaining some perspective and making some positive changes. Some good general tips include: practicing mindfulness and meditation/breathing exercises, talking to a counsellor and/or a trusted friend, writing your thoughts in a journal, being appreciative of what you have, maintaining a healthy diet, exercising, abstaining from harmful substances and focusing your attention elsewhere. The last one can include envisioning positive outcomes on what may be possible for the situation that you're worrying about. Whilst a lot of these suggestions may just seem like generic advice and not an immediate solution, when practiced consistently, a change of mindset and how your brain operates really is possible. This topic in itself deserves its own post, but if you're looking for something more concrete that you can do right now then please check out this video (although this video link focuses on worrying about the future, the same thought processes can be applied to rumination about the past as well). Personally I've found that a guided meditation app when used consistently can do wonders for my thought processes regarding overthinking (as well as provide some short term relief).
Some thoughts to leave you with:
There's an old saying that nine out of ten worries are unfounded, whilst I don't know the accuracy of this statement, I'm inclined to believe that there's some truth in it. Take heart in the fact that you're not alone, remember things probably aren't as dire as our minds try to tell us, change is possible and above all be kind to yourself.