How To Stop Overthinking

Some of these individuals could have anxiety disorders, but not everyone does. "There are people who have levels of overthinking that are just pathological," says clinical psychologist Catherine Pittman, an associate professor in the psychology department in Saint Mary's College in Notre Dame, Indiana. "But the average person also just tends to overthink things." Pittman is also the author of “Rewire Your Anxious Brain: How to Use the Neuroscience of Fear to End Anxiety, Panic, and Worry.” Chicago-based clinical psychologist Helen Odessky, Psy. D., shares some insight. "So often people confuse overthinking with problem-solving," says Odessky, the author of “Stop Anxiety from Stopping You.” "But what ends up happening is we just sort of go in a loop," Odessky says. "We're not really solving a problem." Overthinking is rooted in uncertainty. "Because we feel vulnerable about the future, we keep trying to solve problems in our head," says David Carbonell, a clinical psychologist and author of “The Worry Trick: How Your Brain Tricks You into Expecting the Worst and What You Can Do About It.” Picture this: you've had a fight with your boss. You start to freak out and tune into the worry channel. Your thoughts go in a loop like this: What if he fires me? I was really hoping to buy a house this year. What if I don't get another job? What if this destroys my career? It can really take off.

We all have times when we worry, whether it’s about work, health, family, relationships or a host of other reasons.

But is there a point when you can think and worry too much?

Overthinking is an unhealthy habit that typically causes more stress by focusing on the negative, dwelling on the past and worrying about the future.

Instead of problem-solving, you ruminate on an issue without coming up with logical solutions. It’s almost like a broken record of negativity that replays repeatedly in your head

Overthinking is going over (and over) what happened last week or last month, and second-guessing everything you said and did, not to mention imagining the worst possible outcomes on repeat.

It's also known as ruminating, dwelling and worrying. Psychology Today even coined a term for this concept of thoughts on an endless loop with diminishing returns, calling it "redundant deliberation".

Sometimes it's hard to see your overthinking because it's such a habit you don't even notice what you're doing. The Harvard Business Review recommends observing your thoughts AND identifying any recurring triggers.

One way to keep track of what you're thinking about is by jotting things down somewhere. You could go old-school with a journal, or write your entry on-the-go using your phone and the thought record feature in Foundations.

Whether you're replaying past mistakes or worrying about events outside your control, acknowledge how you feel. It’s also a good idea to start learning how to recognise repetitive thoughts that aren’t helpful or useful in any way.

Remember, letting yourself get absorbed in your problems isn't going to resolve anything. If you have some control over any part of what's happening, try to move your focus to what you can do to prevent or resolve the issue.

If you’re feeling really stressed and just need to calm down in a hurry, take a short walk or use a few minutes to meditate or pare your focus down to what’s in front of you. When you’re feeling calmer, think about how your attitude and effort can make a difference now and in the future.