Have you ever laid down to go to bed at night and your mind is off to the races? Overthinking is more common than you think, and when left full speed ahead, it can really impact our health, sleep, and relationships!
What is Overthinking?
Overthinking can feel like being trapped in an endless loop of thoughts, analyzing past conversations, or worrying about future outcomes. While occasional reflection is healthy, chronic overthinking can lead to increased anxiety, stress, difficulty making decisions and more.
Why Does Overthinking Typically Happen?
1. Fear and Anxiety: Many people overthink because they are worried about the future or afraid of making mistakes. The brain tries to problem-solve, but instead, it spirals into a loop of “what ifs.”
2. Perfectionism: The desire to get everything right can lead to constant mental replay and analysis of past actions.
3. Lack of Control: When faced with uncertainty, the mind often attempts to gain control by obsessively thinking through scenarios.
4. Trauma or Negative Experiences: Difficult past experiences can make the brain hypervigilant, leading to overthinking as a protective mechanism. Our brain’s #1 job is to keep us safe!
How to Slow Down the Voice in Your Head
1. Recognize the Thought Spiral: The first step is self-awareness. Notice when your thoughts start racing and acknowledge that you’re overthinking without judgment. Just pause, place a hand on your heart or your head and simply notice.
2. Challenge the Negative Thoughts: Ask yourself, “Is this thought true?” and “What evidence do I have to support this?” Many overthinking patterns are based on irrational fears. It is often helpful to write this out – I find in session with my clients we will write it on the white board. Simply getting it on paper can help it lose its power in your mind.
3. Name the thoughts or ‘voice’: Sometimes it’s helpful to put a name to the overthinking; personalize it. I make this fun with clients, like calling it “tweety bird”, for example. When tweety starts to show up, simply tell him to back off, and visualize turning down his voice.
4. Practice Mindfulness and Grounding: Deep breathing exercises, full body scans, or yoga can bring you back to the present moment. I also see a lot of success with my clients that start a meditation practice at night before bed; some favorite apps are Calm, Insight Timer and Headspace.
5. Set a “Worry Window”: Allocate a specific time (10–15 minutes) to process your thoughts. When thoughts arise outside this window, pause and place them in your “worry window” in your mind. Close the window, and remind yourself you can come back to them later.
Further Steps to Take Care of YOU!
1. Journaling: Write down your thoughts to release them from your mind. Seeing them on paper often provides clarity and reduces their power in your mind.
2. Move Your Body: Physical activity releases endorphins and helps break the cycle of repetitive thinking.
3. Connect with Others: Talking to a trusted friend or loved one can provide perspective and help you feel less alone in your thoughts.
4. Limit Information Overload: Constant exposure to news or social media can fuel overthinking. Set boundaries on your media consumption, like having a daily time for social – 30 minutes is a good start!
5. Create a Daily Routine: having a consistent routine with activities that ground you—such as morning stretches, gratitude journaling, or prayer—can promote a sense of stability and roundedness.
6. Seek Professional Help: If overthinking becomes overwhelming or affects your daily life, reaching out to a counselor can provide further tools and support. We are not meant to do this alone!
Remember, your thoughts are just thoughts—and just because you think them doesn’t mean they are true! They don’t define who you are or dictate your future. You are in the driver’s seat, friend!
Love & light,
Lauren Holler
