Ways Out of Overthinking
Do you know the feeling? Your thoughts keep spinning around the same problem, the same situation from the past, the same mistake – like a broken record stuck in a groove. That is overthinking (rumination).
Thinking vs. Overthinking
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Thinking is solution-oriented. It is active and looks forward ("What can I do to improve the situation?").
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Overthinking is passive and goes in circles. It is trapped in the past ("Why did this happen? If only I had...").
Overthinking gives us the deceptive feeling of "doing" something and being in control, but in reality, it keeps us trapped in a swamp of negative emotions and robs us of the energy for real solutions.
First-Aid Kit: Stepping Out Immediately
1. Mental: The 'Worry Chair'
Consciously allow yourself to sit in a specific chair for a set time (e.g., 10 minutes) and overthink to your heart's content. When the alarm rings, leave the chair and the topic.
2. Mental: Thought Stop
Say 'STOP!' loudly and firmly to yourself and imagine a large, red stop sign as soon as the carousel starts spinning.
3. Mental: Conscious Distraction
Engage in a task requiring full concentration for 15 minutes (solve a Sudoku, play an instrument, listen to a demanding podcast).
4. Physical: Change of Location
Stand up immediately and go to another room. The simple physical movement helps to break the mental pattern.
5. Physical: Use Sensory Stimuli
Focus your attention on your 5 senses. A strong stimulus, like biting on a piece of ginger or running ice-cold water over your hands, is particularly effective.
6. Physical: Movement
Walk around the block, do some squats, or clean the bathroom. Physical activity is one of the absolute best ways to stop overthinking.
Your Overthinking Analysis
Become a detective of your thoughts. The first step is to recognize your personal patterns.
1. My Main Topic
What is my most frequent overthinking topic? (e.g., a mistake at work, a comment from a friend, my health)
2. The Trigger
In which situations do I typically start to overthink? (e.g., in bed at night, when I am alone, while driving)
3. The True Emotion
What uncomfortable feeling am I trying to avoid or control by overthinking? (e.g., fear of the future, shame about the past, a feeling of helplessness)