Understanding the Cycle of Overthinking
Is your mind overwhelmed with negative thoughts, constant worry, or overthinking to the point where it affects your well-being? As humans, we can all get caught up in this pattern, but when it affects our life negatively, we need help to break the pattern. Studies estimate that the average person has between 50,000 to 90,000 thoughts per day. And interestingly, 90% of our thoughts today are the same ones that we had yesterday, reinforcing the emotions and behaviours that keep us stuck.
As Mark Twain once said, "I've had a lot of worries in my life, most of which never happened." This highlights a universal truth: excessive worry often leads to unnecessary stress and
Our minds constantly shift between the past, present, and future. When we feel depressed, our thoughts are dwelling more on the past. When anxious, our thoughts are reaching into the future. Stressful situations can push us into mental overdrive, scrambling to solve problems, but getting stuck in this cycle for weeks or months can significantly impact our mental and physical health. Interestingly, 90% of our thoughts today are the same as those we had yesterday, reinforcing the emotions and behaviours that keep us trapped. What we think influences how we feel, and those feelings shape our actions—which become our habits. Breaking free from this loop requires a new process to reframe our thoughts and develop healthier patterns.
The Negativity Trap and Its Consequences
Negative thinking can become addictive. This is due to negativity bias, an evolutionary tendency to register and dwell on negative events more strongly than positive ones.
Many factors contribute to an overactive mind, including past experiences, mental health, diet, substance use, and external stressors such as work or relationships. Even highly successful individuals experience negative thoughts, but the key difference is their ability to redirect their attention and avoid getting stuck in the negativity.
This excessive negative self-talk can lead to feelings of inadequacy and low self-worth. Imagine speaking to someone you cared about with the same criticism you direct at yourself—would you be so harsh? The more we engage in self-criticism, the more we reinforce internal negativity. However, by learning how to practice self-awareness and understanding how to manage our inner dialogue, we can change our thinking to become more constructive. Developing skills to help redirect our focus on positive, solution-oriented thinking can help us escape the negativity trap and regain mental clarity.
Reclaiming Control Over Your Thoughts
Taking control of your thoughts is a skill we need to learn, and mastering it can empower you to live a more balanced and fulfilling life. As Sir Edmund Hillary once said,
"It is not the mountain we conquer, but ourselves." The most significant challenges we face often come from within, not from external circumstances.
Here are some practical strategies to help you reduce overthinking:
Be Present: Practicing being in the moment can help you focus more, which helps reduce scattered and unproductive thoughts.
Engage in Positive Activities: Exercise, reading, learning something new, or engaging in rewarding work can shift your focus away from negativity. Being involved in a project can be highly productive.
Choose Your Inputs Wisely: Avoid doom scrolling and limit exposure to negative influences. Surround yourself with uplifting content and supportive people. Think about what you are programming your mind with.
Observe Your Thoughts: Instead of trying to suppress them, observe thoughts without judgment and recognise recurring patterns. Be curious about your thoughts rather than trying to stop them (which tends not to work).
Embrace Discomfort: Learning to sit with uncomfortable feelings can build resilience and reduce avoidance behaviors. This is a process, but an important skill to learn.
Try Meditation: Meditation calms the nervous system, enhances self-awareness, and helps break negative thought cycles. Experiment with many of the different ways to meditate and find what works for you.
Exercise Regularly: Physical movement, whether a walk in nature or an intense workout, can aid in processing emotions and clearing the mind.
Write it Down: Journaling your thoughts, concerns, and possible solutions can help declutter your mind, especially before bedtime.
Seek Professional Help: A qualified therapist can provide tailored strategies to help you manage overthinking and negative thought patterns.
Ultimately, learning to think beyond our immediate emotions is key to breaking free from overthinking. It’s about gaining a new perspective and mastering a valuable skill. Your internal dialogue shapes your mindset, and Strategic Psychotherapy can help you understand the level of control you have over your own thinking. With the right support and techniques, it is entirely possible to free yourself from the paralysis of overthinking and create a more peaceful, productive mind.
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