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Are you prone to think too much or analyze things too deeply? Do you remember a time when you were presenting an important message, having a discussion with someone that you care about, or going to a party where you met new people? Did you spend the time pondering over what happened and analyzing your responses and interactions? It is normal to have some thoughts, but overthinking can make it more difficult.

If a particular event, thought or idea dominates your thinking and paralysis sets in, then ruminating can turn into overthinking. Of course, sometimes it’s helpful to dissect and analyze moments from the past to learn and improve for the future. Overthinking can make it difficult to take positive steps, but instead you remain stuck in the past. Sometimes these thoughts are distracting, and can feel like they’re taking control of your life.

Some strategies that can help you stop overthinking

An indication that you may have a mental illness such as anxiety or depression is overthinking. So while it’s not always a clear indicator that something more serious is going on, it is definitely worthwhile keeping in the back of your mind.[1] If you’re trying to putting an end to your overthinking, try these six tips:

1. Practice Mindfulness

First, you have to recognize that your overthinking is a problem. Mindfulness allows you to become more aware of your thoughts and feelings. Listen to what is happening in your own inner world and take time to do so.

2. Recognize and solve the problem

Anxiety about the future or stress about what other people think can cause excessive thinking. Anxiety can be addressed by getting to the root of the issue.

3. Improve your self-confidence

Overthinking can come from insecurities you have about yourself. If you are confident in your own abilities, you’re less likely to ruminate on mistakes you may have made in the past or conversations you have had. This will help you feel confident in your abilities and give you the confidence to go forward.

4. Start small

Do you ever feel overwhelmed by the sheer volume of work that is required to finish a project? You can break down the task into more manageable parts to stop worrying about how to get it done. Don’t get bogged down in details or stress about the project. Instead, focus your attention on what is happening now and take steps to move forward.

5. Remain accountable

It is difficult for people to see negative patterns and take positive steps. A support network can be a great help in bringing attention to the times when you’re overthinking. Be loved ones are there to remind you that it is okay to overthink and be able help you move on.

6. Look for professional assistance

Professional help may be necessary if you notice that you are paralyzing yourself with your inability to think clearly or analyze things critically. A therapist may be able to help you recognize the causes of overthinking, and offer tools that will allow you to manage it.

Final Thoughts

Overthinking can disrupt your peace of mind and mental health as well as daily life.[2] But it doesn’t have to. Be kind to yourself if you find yourself thinking too much. Next, you can start using the strategies mentioned. You will find a way to make your life easier and happier by learning these techniques or seeking professional assistance.

Bibliography

  • Kaiser, B. N., Haroz, E. E., Kohrt, B. A., Bolton, P. A., Bass, J. K., & Hinton, D. E. (2015). “Thinking too much”: A systematic review of a common idiom of distress. Social science & medicine (1982), 147, 170–183. https://doi.org/10.1016/j.socscimed.2015.10.044
  • Jamshaid, S., Malik, N., Haider, A.A., Adnan, Jamshed, K., & Jamshad, S. (2020). Overthinking Hurts – Rumination, Worry, and Mental Health in International Students from China During the Covid-19 Pandemic. Proceedings of the International Joint Conference on Arts and Humanities (IJCAH 2020), 17-24. https://doi.org/10.2991/assehr.k.201201.004
  • Michelle is a Licensed Marriage & Family Therapist working as a counselor for students, faculty, and staff at Abilene Christian University in Texas. ACU works with her to bridge the gap between mental and physical health. Michelle owned her private Austin practice where she served a wide range of clients, from couples to families.

    Reading time: 3 min

    Conserving productive and motivated throughout melancholy is a tall job. Despair needs to suck the entire productiveness and motivation out of you to the purpose the place you turn out to be nothing however a lump in your sofa. I do know all about this. I make money working from home and for myself, and so with no boss or yearly opinions, melancholy actually has a leg up in the case of inflicting a scarcity of productiveness. That’s why I’ve to take productiveness and motivation very critically. Listed here are a number of methods to keep up productiveness and motivation throughout melancholy.

    Motivation Throughout a Despair Could Not Exist

    Reality be advised, I just about haven’t any intrinsic motivation when critically depressed. There may be nothing inside me that desires to do something. Ever. (Nicely, besides sleep, and it solely needs that as a result of it’s an escape from the melancholy.) I really feel my self has been hollowed out with a spoon (as a result of it hurts extra).
    That is very totally different out of your common individual. Generally your common individual doesn’t wish to work. Generally your common individual simply needs to sleep. Generally your common individual has no motivation. For me with melancholy, it’s an all-day, all-the-time phenomenon. As I at all times say, bipolar dysfunction is a matter of levels. (We really feel what others really feel simply to a a lot higher diploma.)
    And I’ve not discovered a approach to drum up precise motivation. That’s a chemical factor. That’s a mind factor. And my mind is sick. It simply doesn’t try this. Due to this fact I’ve to override my sick mind.

    Productiveness Throughout Despair

    I’m the primary one to say that folks with severe psychological sickness (and everybody, actually), shouldn’t be judged by their productiveness. We’re not what we do. We’re not what we produce. That’s a truth.
    Then again, if it’s essential to earn a living to outlive, then you definitely do care about productiveness, and in case you’re studying this put up proper now, I can assume productiveness issues to you.
    As I stated above, I haven’t discovered a approach to create motivation such that productiveness is less complicated. I haven’t discovered a approach to create intrinsic motivation such that productiveness is the result. Nonetheless, I’ve concepts for how to be productive throughout melancholy anyway.

    Being Productive and Faking Motivation Throughout Despair

    The very first thing I ought to say is that I dwell a really rules-based life. I’m dedicated to creating guidelines and following guidelines, nearly with out query. That is actually vital in case you’re going to power your self to do issues that your melancholy is attempting to cease you from doing. My guidelines embrace all kinds of issues like at all times going to mattress on the identical time and at all times consuming breakfast. Name these issues habits, in case you like, however for me, they’re guidelines that I made up and now observe.
    The identical sort of factor works in the case of productiveness and motivation throughout melancholy. Think about these logical ideas:

  • I’ve no motivation due to melancholy.
  • I nonetheless have to get issues achieved.
  • I can pretend motivation by following a collection of guidelines.
  • I could make guidelines that can create productiveness even within the absence of motivation.
  • Right here’s how logic suits into the image of getting this achieved while you’re depressed:

    Now, I notice that some folks will bristle towards the thought of following guidelines so staunchly however keep in mind, you’re doing this for a purpose. You’re doing this to maintain your life transferring ahead.

    Guidelines to Faux Motivation and Create Productiveness

    In fact, any rule is as much as you. It’s essential to make them, so you’re feeling comfy following them. Listed here are a few of mine almost about my workday:

  • Begin work inside one hour of getting up.
  • Do no matter it takes to facilitate work (this is perhaps listening to music, turning off the telephone, and so forth.)
  • Don’t reply the telephone for the primary two hours or when “within the zone.”
  • Edit accomplished work first. (This requires the “freshest,” most-awake mind to scale back errors.)
  • Write one thing subsequent. (Writing is my hardest job however not my just one.)
  • Take a five-minute break after two hours. Use this break to get a drink of water.
  • Subsequent, return emails.
  • Protect spoons early if a late assembly/presentation is scheduled.
  • And so forth.
  • All of those guidelines are about getting this achieved. They’re about eradicating obstacles and being productive. None of them are essentially issues I wish to do. These are issues I’ve to do to receives a commission and hold a roof over my head and kibble in my kittties’ bowls. And that’s the key. The key is in two components:

  • Make guidelines that make sense you could keep on with.
  • Purchase into this technique and at all times obey your guidelines.
  • The key is knowing that the principles are vital; motivation shouldn’t be. Certain, I might love motivation. That might be nice. However I can’t await that to occur. My financial institution gained’t await that to occur.
    If you wish to strive a rules-based strategy to your day, strive it with only one rule. Attempt to make a rule that tackles your most troublesome space. Strive residing with that rule for some time. Solely after you may obey that rule, do you have to contemplate including others. And keep in mind, if the rule isn’t working for you, you may change it. Sure, you must at all times obey your guidelines, except you’ve decided they don’t be just right for you. Then you must change them. All of us study alongside the way in which.
    As I stated, folks are likely to bristle towards the thought of guidelines. I get it. However it’s how I get issues achieved. I’ve fiath that my guidelines will carry me ahead the place my very own mind fails. Strive it for some time. You would possibly simply discover the identical.

    Reading time: 5 min

    Self Help

    “How to stop second-guessing myself?” I have been asking myself this for the longest of times. I have been someone who knows exactly why I do what I do. As I grew up, little things became more important and things suddenly started to slide.
    I began to doubt all my decisions, I would second guess myself a lot and trust me I didn’t even realize it until my husband pointed it out. My overthinking and pressure to take on so many responsibilities made me feel weighed down. So my overthinking was making me second guess myself a lot.
    And that’s why I decided to write about it because I think many of you struggle with second guessing yourself too. Before we jump on to the solution let’s understand the problem first.
    We are ready to start?

    What is Second Guessing and How Does It Work?

    Doubting your decisions is called second guessing. What’s not healthy about second guessing is that you start to obsess over the same non-productive thought. It is easy to second-guess the decisions you make.
    You decide to pitch an innovative idea, outside the box, in a meeting. Now the ‘What ifs’ start bothering you, what if you make a fool out of yourself, what if the idea is crap, what if you don’t present it well, you should have let someone better present it, etc.
    You should now second think about yourself. You’re essentially ruminating on a negative thought that only makes you feel more anxious and stressed.
    Second guessing may be caused by overthinking, according to my own experience. Second guessing, however, can be caused by stress and anxiety, as I found out from my online research.
    Irrespective of what’s causing second-guessing, getting rid of this behavior is very, very important. That’s why we are going to look at ways you can stop second guessing yourself.

    How does Second Guessing look?

  • Always struggling with, “Why can’t I choose a final decision?”
  • Constantly ask yourself, “What if there is a better option?”
  • Don’t forget your mistakes
  • Do not worry about what your peers will think
  • Psychology of Second-Guessing Youself

    We often think that every problem has a right answer. It’s called black or white thinking. We make decisions when we are sure it’s right and then we go ahead with our lives.
    They are second-guessers when they make a decision. After making it, they can think of 10 possible decisions and continue to wonder whether they were right or wrong. It’s like they find a flaw in every decision they make.
    This type of thinking can result from many things, such as anxiety, fear, or lack of confidence. Jennifer Guttman, psychologist & author, one said, “Second-guessing can demonstrate a fear of commitment to an outcome. It’s a form of not owning a decision.”

    What Can You Do To Avoid Second-Guessing?

    You can quit second-guessing yourself by just three steps, believe me. This is an ongoing conscious three-step process. First, accept that you are not capable of doing any thing. Second, recognize the fact that you may be second-guessing yourself. This behavior is unacceptable and must be stopped.
    Let’s look at the 3 step process of stop Second-guessing yourself;

    Step 1. Interrupt

    One of the most common causes of self-doubt is overthinking. You must stop overthinking, worrying, or engaging in self-talk that is negative. Overthinking is like an automatic process so you don’t do it consciously.
    Once you recognize rumination or negative self-talks, it is time to stop and interrupt your thoughts. You will be able to take control of your thoughts. Trust yourself and do not think about what’s already done.

    Step 2: Accept

    Second-guessing can be very destructive because you don’t want to own your actions. You are not ready to accept the outcome of your decision and that’s what makes second guessing yourself so torturous.
    It is important to remember that not all things are within your control. Secondly,  take responsibility for your actions irrespective of what it can result into. Third, forget about your past mistakes and learn from them.

    Step 3. Redirect

    This is the final and most important step in overcoming second-guessing. Once you have interrupted your thoughts, accepted the outcome and reality, it’s time to direct your thoughts in the correct direction.
    You can find productive solutions to the problems you face. believe in yourself, be open-minded and ask yourself open-ended questions like, “how can i make the most of this? What would be your ideal response in such a situation? How can I do the best?
    That’s All Folks!
    This blog was helpful to you, I hope. These steps will help you stop second-guessing yourself at work. Second-guessing can be caused by anxiety, overthinking and workplace stress.
    Thank you for reading!
    Be safe and take care.

    Reading time: 4 min

    By Dr. Denise Renye Licensed Clinical Psychologist, Sex Therapist in San Francisco, CA

    I spoke with a friend of a friend recently who said he copes with anxiety solely through medication because that’s all he’s been exposed to. It got me thinking about how some people don’t know what else to try for anxiety other than pharmacological interventions because they may not have considered therapy as an option. Many people may not be financially able to get therapy. The art of learning how toAnxiety management can be done in healthy ways to make a positive difference.
    The Anxiety and Depression Alliance of America (ADAA) states that anxiety disorders constitute the leading cause of mental illness in the US. Anxiety affects 40 million adults in the U.S. ages 18 and older —  about 18.1% of the population. Although anxiety disorders are very treatable, only 36.9% get treatment.
    Therapy and medication are two ways to manage treatment, but they’re not the only ways. Here are ways to deal with anxiety that don’t require medication or therapy.

    7 non-pharmacological strategies to ease anxiety

    1. Exercise

    You knew this one was coming, didn’t you? Anxiety is associated with energy; it’s why we have expressions like “fidgeting nervously,” or “a nervous tic.” Exercise is an outlet for that anxious energy. There are many studies showing that regular physical activity and exercise can reduce anxiety.

    2. Change Your Diet

    Did you know that 95% of the serotonin receptors in your stomach are located there? You can see that what you eat in your stomach will affect how your mood. That’s true and in fact, a 2016 study found healthy eating can alleviate anxiety. Do you eat a lot processed foods like frozen meals and cookies that are shelf stable? Your anxiety could be worsened by these foods. Is it possible to eat differently?

    3. Journaling

    It’s not uncommon for a person to experience swirling thoughts when they’re anxious. Thinking about the future in a negative way can promote anxiety such as repeating to yourself: “I don’t look good in pictures,” “No one will come to my party,” “Everyone hates me,” or “What if I lose my job?” Writing those thoughts down, letting all your worst fears become expressed, can help release them from your brain and soothe the anxious parts of yourself. It is helpful to write down any anxiety-related insomnia.

    4. Breathing

    Although it seems simple, because we all breathe throughout the day, conscious breathing can help alleviate anxiety. I’m a proponent of breathing into your belly, alternate nostril breathing, and circular breathing. A guided and free breathwork meditation is also available. Set a 30 second timer and work for up to 3 minutes. Then, feel how it feels after you have breathed with intention and awareness. Breathwork encourages you to pause. This is what I love most about it. We are often conditioned to fear silence and a pause. Your brain can imagine ten years into the future, and run wild with anxiety. By sat in silence for a while, your brain can return to this moment, where you are now. Noticing the present moment, being with the pause, the silence, you may notice things aren’t as terrible as they first seemed.

    5. Yoga & Meditation

    Many meditations and yoga are available, however almost all help to reduce anxiety. Try different styles until you discover the one that suits you best. Meditation and yoga include many of my previous characteristics: focusing, pausing and breathwork.

    6. Spirituality

    Because it helps me access the inner world, I see a spiritual practice in addition to therapy or depth coaching. The definition of spirituality is simply a feeling of being connected to something bigger than yourself. It can provide meaning and purpose for your life. You may experience emotions like peace, joy, and awe when you cultivate a relationship with someone greater than yourself. In other words, a spiritual practice — tailor-made for you — can help you cope with anxiety.

    7. EFT/Tapping

    Emotional Freedom Therapy (EFT), or tapping, is a combination of cognitive therapies and acupuncture to treat psychological distress. EFT was found to significantly decrease anxiety scores even after adjusting for the effects of control treatments. In 2019, EFT was discovered to be physiologically beneficial by researchers. This means that participants reported feeling better and their bodies showed decreased resting heart rates and blood pressure, as well as a reduction in cortisol levels.

    Adult Children of Alcoholics

    Sometimes it’s really hard to manage anxiety on your own and you just may need support. Adult Children of Alcoholics meetings (ACA) are a good option if money is an issue. This meeting is available to all children who were raised in dysfunctional homes and alcoholic families. The program functions like other 12-step groups in that members share for a limited time and there’s a sponsor or fellow traveler to help a person through the steps. That means there’s a community of people to support you as you learn how toManage anxiety. However, what’s unique about ACA is that it also addresses post-traumatic stress disorder (PTSD) and has literature devoted to nurturing an inner loving parent. A strong and secure attachment figure can calm anxiety, particularly if it is coming from within you.

    If you’re struggling with anxiety, you don’t have to suffer through it. There are many ways to treat anxiety, including therapy and medication. If one method doesn’t work, try another. It may take some time to get used to it. You can get relief. Get started today in your search for a professional therapist.

    Bibliography

    Anderson, Elizabeth; Shivakumar, Geetha. “Effects of Exercise and Physical Activity on Anxiety.” Front Psychiatry. 2013;4:27. doi: 10.3389/fpsyt.2013.00027
    Anxiety and Depression Association of America. “Facts and Statistics.” https://adaa.org/understanding-anxiety/facts-statistics, accessed November 18, 2021.
    Bach, Donna; Groesbeck, Gary; Stapleton, Peta; et al. Emotional Freedom Techniques, Clinical EFT. Improves Multiple Physiological Markers of Health. J Evid Based Integr Medicine. 2019;24:2515690X18823691. doi:10.1177/2515690X18823691
    Carpenter, Dr. Siri. “That Gut Feeling.” American Psychological Association. September 2012; 43(8): 50. https://www.apa.org/monitor/2012/09/gut-feeling
    Clond, Morgan. “Emotional Freedom Techniques for Anxiety: A Systematic Review With Meta-analysis.” J Nerv Ment Dis. 2016;204(5):388-395. doi: 10.1097/NMD.0000000000000483.
    Null, Gary; Pennesi, Luanne; Feldman, Martin. “Nutrition and Lifestyle Intervention on Mood and Neurological Disorders.” J Evid Based Complementary Altern Med. 2017 Jan;22(1):68-74. doi: 10.1177/2156587216637539.
     

    © Copyright 2021 GoodTherapy.org. All rights reserved. Permission to publish granted in part by Dr. Denise Renye (Licensed Clinical Psychologist and Sexual Therapist), MEd, MA., PsyD, San Francisco, CA. The author of the article before was not responsible for its content. GoodTherapy.org is not responsible for the opinions and views expressed. You can reach the author with any questions or comments about this article.

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