So, you are like me – over thinker and this is precisely why you have chosen to read this. If you are reading this with apprehensions and thinking what you are about to read – then it’s confirmed, you are an over thinker.
Okay, we are – so what?
I often tell myself, I love to think in advance- it’s a strategy. It has nothing to do with overthinking.
But really?
No, I know it for myself – its a killer. It takes away moments of happiness and peace from myself. I worry about little things and those things that might not even come my way.
You want an example of my overthinking?
Tomorrow, my mom and I have to go to my Aunt’s place which is 20 km away. Now ..see what my overthinking mind starts thinking about.
- What if the driver doesn’t turn up?
- What if there is a puncture?
- Is the car okay?
- Will it breakdown? Omg..how will we tackle it?
- I must find the mechanic’s number. But what if he doesn’t pick up the call and I am stranded in the middle of the road.
- How much will it cost?
- How long will that take?
The list is endless!
My dad once told me – why will the car breakdown? Is it showing some signs of breakdown or mechanical failure? Why are you thinking so?
It’s just a worry or is it an anxiety?
I believe it’s a condition, which needs to be overcome.
But how – who will help? Doctor?
Well, you can always get in touch with a Doctor, but no one can help you more than yourself.
So, is overthinking a mental problem?
How do you tackle overthinking? Try these out – let me know which one works
Just Think About the Present Moment:
Consider this –
When your mind starts wandering into the future or dwelling on the past, bring yourself back to the present. Take a few deep breaths and focus on what’s happening right now, like the sensation of your breath or the sounds around you. Think that your anxiety is still ‘uncertain’, it might not happen that way.
Set Realistic Goals:
Instead of overwhelming yourself with grand objectives, break them into smaller, achievable tasks.
For instance, rather than saying, “I must finish the entire project today,” aim for completing one section at a time.
You have to challenge the Negative Thoughts That Come in Mind
When you catch yourself thinking,
“I can’t do this; it’s too hard,” challenge that thought. Ask yourself if it’s based on facts or if it’s an exaggerated fear.
Replace it with a more balanced perspective like, “This task is challenging, but I can break it down and tackle one step at a time.”
Limit Decision Fatigue:
Streamline your daily choices, such as what to wear or eat for breakfast, to conserve mental energy for more significant decisions. This reduces the chances of overthinking and feeling overwhelmed by choices.
Practice Mindfulness:
Example: Engage in activities that promote mindfulness, like meditation or mindful walking. These practices help you become more aware of your thoughts without getting entangled in them.
Establish Boundaries:
Example: Learn to say no when you feel overwhelmed with commitments. Setting clear boundaries allows you to focus on your priorities without spreading yourself too thin.
Focus on Solutions, Not Problems:
Example: Instead of endlessly analyzing the problem, shift your focus to finding solutions. Ask yourself, “What can I do about this?” and take actionable steps.
Cultivate a Positive Inner Dialogue:
Replace self-critical thoughts with self-compassion. For instance, if you make a mistake, avoid saying, “I’m such a failure,” and instead say, “Everyone makes mistakes; what can I learn from this?”
Engage in Relaxation Techniques:
Incorporate relaxation methods like deep breathing or progressive muscle relaxation into your routine. These practices help calm your mind and reduce overthinking.
You Can Always Look for Support:
How?
Just share your thoughts and concerns with a trusted friend or family member. Sometimes, talking about your worries out loud can provide a fresh perspective and alleviate overthinking.
Now, lets consider another problem.
Overthinking at Night
This happens with everyone.
You hit the bed and your mind starts wandering and it is always the unpleasant things. It is always the worries and anxieties that visit us at that time. We start thinking about all the ‘ifs’ and ‘buts’ and what will happen if. The result – sleep lost.
Overthinking at night, also known as nighttime rumination, can be triggered by various factors. Here are some common reasons:
Distractions are Less:
At night, when you lie down in bed, you have nothing to do. There are no other distractions.
Nighttime often brings a quieter environment with fewer external stimuli, which can lead to increased focus on your thoughts. This lack of distraction can make it easier for your mind to wander and overanalyze. And so it starts thinking about everything that causes more worries.
Tiredness After a Whole Day:
After a long day, mental fatigue can set in. When you’re tired, your mind may become more susceptible to negative thoughts or concerns, leading to overthinking.
If your whole day has been stressful, it adds to the overthinking.
Is this the life I am supposed to lead?
Is this my passion?
Why am I earning so less?
You are Anxious and Stressed
Night-time can amplify stress and anxiety as there are fewer activities to engage in, making it a prime time for worries to surface. Unresolved issues or concerns may become more prominent in your thoughts when you’re trying to relax.
There are Many Unresolved Issues:
You are not alone.
Ask anyone you know – everyone has unresolved issues in their life.
If there are unresolved problems or conflicts in your life, they may come to the forefront of your mind when you have time to reflect, such as at night. Your brain may try to process and solve these issues, leading to overthinking.
You Have an Unplanned Day – You Don’t Have a Fixed Routine:
Experts say that many people feel they are worthless, when they hit the bed.
When they think what they have done throughout the day, it adds to their woes.
A lack of structure in your day can contribute to overthinking at night. Without a clear routine or goals, your mind may wander, leading to unnecessary worry or rumination.
Technology Use In Excess:
Excessive use of electronic devices, especially before bedtime, can contribute to overthinking. Exposure to stimulating content, such as news or social media, can activate your mind and make it difficult to unwind.
It’s a Fear of the Unknown:
When it’s dark, people often feel lonely and scared. There is a fear of the unknown.
The darkness and quiet of the night can evoke a sense of uncertainty and fear of the unknown. This fear may trigger overthinking as your mind tries to make sense of potential future challenges or outcomes.
Cognitive Patterns:
For some individuals, overthinking may be a habitual cognitive pattern that becomes more pronounced at night. If you tend to ruminate or worry during the day, this pattern may intensify when you have more time for introspection.
Stopping overthinking at night can be challenging, but there are several strategies you can try to help calm your mind and promote better sleep.
How Can You Stop Overthinking At Night
Overthinking at night should stop because it can impact your general health.
Have a Bedtime Routine:
Create a calming routine before bedtime to signal to your body that it’s time to wind down. This may include activities such as reading a book, taking a warm bath, or practicing gentle stretching.
Limit Screen Time before Bed:
You have to reduce your screen time.
This is one of the many reasons for problematic sleep patterns.
Reduce exposure to screens (phones, tablets, computers) at least an hour before bedtime. The blue light emitted by screens can interfere with the production of the sleep hormone melatonin.
Create a Relaxing Environment:
Change the way your bedroom is.
You need to have a relaxing environment.
Make your bedroom conducive to sleep by keeping it cool, dark, and quiet. Consider using blackout curtains, earplugs, or a white noise machine if needed.
Mindfulness Meditation:
Practice mindfulness meditation to bring your attention to the present moment. Techniques such as deep breathing or guided imagery can help shift your focus away from overthinking.
Journaling:
Write down your thoughts and concerns in a journal before bedtime. This can help release thoughts from your mind and provide a sense of closure for the day.
Set Aside “Worry Time”:
Designate a specific time earlier in the day as your “worry time.” During this time, allow yourself to think about and address concerns. Having a designated worry time can help prevent overthinking at night.
Challenge Negative Thoughts:
If overthinking involves negative or irrational thoughts, challenge them by asking yourself whether they are realistic or if there’s evidence to support them. Try to reframe negative thoughts in a more positive or realistic light.
Progressive Muscle Relaxation (PMR):
Practice PMR, a relaxation technique where you systematically tense and then release different muscle groups. This can help release physical tension and relax your body.
Use a Sleep Playlist or Soundscapes:
Listen to calming music, nature sounds, or white noise. This can create a soothing background that may help drown out intrusive thoughts.
Limit Caffeine and Stimulants:
Many people are not able to sleep properly at night and this is how they start overthinking.
Find out why you have disturbed sleep patterns.
Avoid consuming caffeine or stimulants in the evening. These substances can interfere with your ability to relax and sleep.
You can always look for Professional Support:
If overthinking is persistent and impacting your daily life, consider seeking support from a mental health professional. Cognitive-behavioral therapy (CBT) or other therapeutic approaches can be effective in addressing overthinking patterns.
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