Overthinking is easy to slip into.
Think about a time you distinctly remember overthinking.
You feel your heartbeat rise and your eyes dart.
Thoughts fire at unprecedented speeds as you struggle to pick up the pieces.
You work yourself up, imagining all kinds of scenarios in your head, overloading it
with stress.
Now ask yourself this, how many times have you felt silly or a strange wash of relief
because the overthinking led to nothing?
More often than not, situations aren’t as complex as you may think.
Overthinking can lead to procrastination, and a lack of self-confidence, and destroys
the time you have with yourself while potentially affecting those around you.
Of course, this isn’t a blanket statement.
Neglecting certain aspects in fear of overthinking will cause avoidable issues.
Still, it’s worth noting the damage overthinking can cause.
More significantly, however, there are plenty of solutions to overthinking.
These aren’t instant fixes - undoing a thought process in your head is often a daunting task,
so before watching the rest of this video, take some time to forgive yourself.
Self-improvement is all about understanding why you do things a certain way and moving
forward.
This is no different.
Accept you can't control external events For anyone, overthinker or otherwise, control
is critical for feeling in charge of our lives.
It’s represented in all kinds of ways, from your morning routine to planning a wedding.
For overthinkers, however, the desire for control can extend further.
It can extend to external events way beyond an overthinker’s grasp.
The more they take on in their mind, the heavier that responsibility weighs, even if there
is no responsibility in the first place.
Let’s say you’re an overthinker and you’ve just completed a job interview.
You’ve done everything you can - asked the right questions, composed yourself throughout
and gave as good a version of yourself as possible.
The interview ends and all you can do is wait.
For some, that’s that chapter closed until you find out more.
For those who struggle with overthinking, the brain goes into overdrive.
Thoughts about your performance, how you ended the call and what emails you can send after
the fact all play on the mind when in reality, you’ve done all you can.
Accepting that you can’t always control external events helps put your mind at ease.
Think of it like a roadblock for intrusive thoughts.
A helpful way to bring this to life might be by writing down the things out of your
control and sticking them somewhere prominent as a continued reminder of what not to think
about.
Taking action (no matter how imperfect) One of the biggest causes of procrastination
is an overhanging sense of imperfection.
While it is simple to write any number of tasks on your to-do list, actually completing
them is another thing entirely.
How many times have you done everything you set out to do in one day?
One of the most difficult challenges facing overthinkers is getting started.
Before beginning, overthinking can lead to performance anxiety and subsequent procrastination.
It may sound too easy to simply ‘take action’, but the more you break it down, the easier
it becomes.
Again, let’s use the job interview example from earlier.
You’ve been tasked with creating a presentation for the potential role.
It’s due in just a few days but you haven’t started; the task itself seems daunting as
all manner of questions and scenarios run through your head: ‘What if the technology
lets me down?’, ‘What if they hate the presentation?’, ‘Where do I even begin?’
These questions and scenarios bounce around in an overthinker’s head until the task
itself has grown from a small hurdle into an unsurmountable climb.
The solution, as we’ve touched on, is quite simple.
Break it down.
Find the smallest, most achievable part of your task and run with it.
Pick something that doesn’t require perfection and secure that coveted feeling of achievement.
In this example, simply opening, titling, and saving a presentation document would be
a solid, achievable start.
Stop following through on all your thoughts You may occasionally see videos captioned
‘when you let the intrusive thoughts win’ doing the rounds on TikTok and YouTube.
Intrusive thoughts are the Alfred to an overthinker’s Batman.
The thing is, most people get them and they can be completely random.
For example, have you ever stepped in a lift and been tempted to push all of the buttons
at once and run?
Perhaps your intrusive thoughts are more innocent, such as wondering what would happen if you
got on a random train instead of the usual.
I don’t know, but whatever way these thoughts materialise, they’re there.
A problem arises when these thoughts aren’t left in the void your brain leaves for such
a thing.
Giving intrusive thoughts credence is a surefire way to overload your predominant line of thinking
and overwhelm your mental energy resources.
A tip if this is you?
Stop following through on all of your thoughts.
Not all of them need to be listened to.
It’s as simple as recognising that not every thought is a good one.
Our minds are not immaculate - human error is prevalent.
You’d be forgiven for conflating this with self-doubt, as reminding yourself that not
every thought needs listening to could cause you to doubt the authority of your voice.
If you’re worried that’s the case, work on tracing the severity of your thoughts down.
Ask yourself, “will this matter in five days?”
If the answer is no, chances are it’s not worth your time.
Live in the present moment instead I know what you’re probably thinking.
Living in the moment is advice flung around in a far too carefree nature amongst the self-improvement
community.
But, as with a lot of seemingly tired cliches, its positive effects ring true.
Overthinking is a challenge we face when we dedicate too much of our present-day energy
on our future selves.
Going through life with your future self in mind is a very healthy trait to have, but
if taken too far, your present-day is at risk.
Overthinking about details out of your control in fear of the potential for damage negates
any effort you put into enjoying your life as you’ll never get to enjoy the moment
you’re in.
Living in the present moment helps to refocus and recalibrate wasted energy into a force
of good.
It can come in the form of simple exercises such as this.
Look around you and notice: • 5 things you can see
• 4 things you can touch • 3 things you can hear
• 2 things you can smell • 1 thing you can taste
Tasks like these and journaling help highlight a sense of self in the present moment, freeing
up time for self-reflection and limiting overthinking space.
Understand motivation differently While at the outset motivation is merely the
energy required to carry out a task or activity, if you look deeper, you’ll find a critical
cog in your well-being and your relationship with yourself.
Firstly, let’s view motivation from a typical standpoint.
When the deadline for something like sending a bunch of emails or completing some tedious
coursework comes along, you may find yourself searching for inspiration other than the consequences
of not completing the task at hand.
That search is often left wanting.
Motivation doesn’t work like that - you can’t spend your day waiting for it to float
into your lap.
Instead, you must simply begin, whatever that looks like.
Think back to earlier in this video when we spoke about taking action, no matter how imperfect.
That applies here.
When you’re up and running, the motivation will follow - that human need to finish something
we’ve started.
That snowball effect is motivation.
To solve the issue of overthinking, understanding how motivation works can be a vital tool in
your arsenal.
When you know about the snowball effect, it becomes easier to let go of the intrusive
thoughts and unrealistic ‘what ifs.'
Overthinking ends when you begin While some of these steps may make it seem
simple to stop overthinking, the reality is different.
For many, it’s how their brain works, so challenging that authority may seem daunting.
If that’s you, then fear not, you’re not alone.
In summary, throughout the solutions featured in this video, two key themes stand out: acceptance
and action.
When you forgive yourself for not being able to control everything, you can put your best
and most important foot forward.
Overthinking can cripple the sharpest of minds, so it’s important to remember that it doesn’t
make you any less of a person.
It simply means putting your present self in the driver’s seat and putting faith in
your decision-making.
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