How to Stop Thinking Too Much About Everything
Everyone ponders a decision or situation from time to time, but for some it becomes an obsession and interferes with their ability to act. For example, when faced with a difficult decision, it is a good idea to take the time to weigh the potential risks and benefits of your options and consider the possible outcomes. But when it comes to the fact that you start to get upset by imagining all the worst-case scenarios and then convincing yourself that they are inevitable, it’s time to stop those thought patterns. There are several ways to do this.
Reflection versus worry
Overthinking tends to fall into two categories: reflection and worry. Reflection involves repeating a situation or problem over and over, according to the late Dr. Susan Nolen-Hoeksem , a former professor of psychology at Yale University. Here is how Farah Akel, a science journalist for Deutsche Welle (a German public international broadcaster), describes the reflections:
We reflect on our thoughts and constantly reflect on various aspects of the past situation … People who are prone to such thought patterns may, for example, over-analyze every detail of a relationship that is falling apart. They often blame themselves for what happened and feel regretful, while typical thoughts are:
“I should have been more patient and more supportive.
– I have lost the most ideal partner in the world.
– Nobody will love me anymore.
Reflection usually involves a combination of regret, self-loathing and self-blame and is associated with the development of depression, anxiety and eating disorders, Aqel reports.
On the other hand, worry reflects our desire to predict the future and causes us to have negative thoughts about what may or may not happen in a given situation. It is stressful and tiring, but ultimately it doesn’t get to the point where anxiety gets in the way of your ability to function well. But if so, you can try some of the strategies below.
How to stop thinking
The good news is that there are several strategies to help you stop thinking. Here are some tips from Ruben Berger, a psychotherapist at the University of Bonn :
Use the thought-stopping technique
When you realize that you are falling into a spiral of negative thoughts, Berger recommends saying out loud to yourself “stop.”
Remind yourself that thoughts are thoughts.
Chronic over-thinkers often assume that their negative thoughts about something are facts. Challenge yourself by asking questions such as: Is it real? Did it really happen? What’s the worst thing that could happen?
Attentiveness
According to Berger, being present in the moment and not judging your thoughts can help you stop thinking and worrying.
Rephrase your thoughts
Often, your perception of the situation has a greater impact on your emotions and behavior than the problem itself. By rethinking your point of view, you can regain control of your thoughts.