We have all been there. That moment when our mind is going a million miles an hour and we can’t seem to get a hold of our thoughts. We are overthinking about something that has happened in the past, or stressing out about something that might happen in the future. This can be incredibly frustrating and it often feels like we can’t control our thoughts. In this blog post, we will discuss how to find peace in the midst of chaos, and how to stop overthinking.
What is overthinking?
Overthinking is defined as “to think about (something) too much or for too long.” When we overthink, we ruminate on things and dwell on negative thoughts.
Overthinking can be incredibly harmful to our mental health, and it’s important to find ways to stop. While overthinking itself is not a mental illness, this can lead to serious health conditions including depression, anxiety, eating disorders and substance use disorders.
What are the signs that you might be an overthinker?
It’s likely that overthinking causes mental health to decline and as your mental health declines, the more likely you are to overthink. It’s a vicious downward spiral. But, it’s hard to recognize that spiral when you’re caught in the middle of it.
I know I’m an overthinker because I relive embarrassing moments in my head repeatedly. I find myself lying awake at night because it feels like my brain won’t shut off. I ask myself a lot of “what if…” questions. I spend a lot of time thinking about the hidden meaning in things people say or events that happen. I rehash conversations I had with people in my mind and worry about all my mistakes they may be aware of or that they might point out to me.
Still, in the moment, overthinking can be hard to spot.
Here are some signs that you’re an overthinker:
1. You can’t stop thinking about things, even when you don’t want to.
2. You analyze every decision before you make it
3. You’re always worried about what other people think of you
4. You’re constantly second guessing yourself and your abilities
5. You’re always looking for ways to improve yourself, even if you’re already happy with who you are
6. You can’t make decisions because you’re worried about making the wrong one
7. You replay conversations and events over in your head, trying to find mistakes or a different outcome
8. You get lost in your thoughts for long periods of time
9. You spend a lot of time worrying about things that haven’t even happened yet
10. You avoid new experiences or situations because you’re afraid of making a mistake
What causes overthinking and how can it become a habit?
1. Lack of knowledge or understanding about a situation
When we don’t have all the information about something, our brain tries to fill in the gaps. This can often lead us to overthinking and making assumptions that may not be accurate.
Try to get as much information as you can about the situation. If you can’t do this, try to recognize the facts that you do know and let go of the things that you don’t.
2. Fear of the unknown or making a mistake
When we’re faced with a decision, whether it’s big or small, our natural inclination is to try and predict the outcome. We want to know what will happen if we take a certain action, or how others will react to us. This need for control can often lead us into a state of overthinking.
We become so focused on trying to figure everything out that we forget to live in the present moment. We may even start to second-guess ourselves and our ability to make decisions. The fear of making a mistake or the unknown can be paralyzing.
3. Negative self-talk
When we’re constantly putting ourselves down, it’s hard to feel good about anything. Not only does it keep us from reaching our full potential, but this negative thinking creates a lot of anxiety and stress, which only makes the problem worse.
Silence your inner critic. Try to counter them with positive affirmations. Tell yourself that you are worthy and capable of great things. Slowly but surely, your mind will start to believe it too.
4. Perfectionism
This thought pattern often leads to anxiety and stress because nothing in life is ever truly perfect. If you’re a perfectionist, try to learn to relax and let go of the need for everything to be perfect. Accept that life is messy and imperfect, and that’s okay. You’ll be much happier if you can learn to live with a little bit of chaos.
5. Unrealistic expectations of oneself or others
When we expect too much from ourselves or others, we’re more likely to get caught up in our thoughts and ruminate on what could have been. Learning to set realistic expectations can help reduce the amount of time you spend overthinking.
If you’re worried about what other people think, remember that everyone is too busy worrying about themselves to focus on you. So try not to take things personally.
6. Procrastination
When you put off doing something, your mind has a tendency to wander and think about all the possible outcomes of what could happen. This can cause a great deal of stress and anxiety, as well as prevent you from taking action altogether.
There are two perspective at play here: making a decision and taking action. One of the challenges of overthinking is that you get lost in the circus inside your head — which then leads you to indecision. This is the worst place to be in.
7. Unhealthy habits that causes overthinking
Genetics may play a part in why you might be overthinking a lot, but usually, bad habits like lack of sleep, too much intake of caffeine and sugar, stress and anxiety, and not getting enough exercise or fresh air are the the main contributing factors to how you’re thinking.
How to stop overthinking everything and start living in the present moment
1. Understand the difference between productive and unproductive overthinking.
Overthinking is a natural response to feeling overwhelmed, anxious, or stressed. It becomes unproductive when it’s no longer helpful and starts to adversely affect your life.
2. Identify your triggers and thought patterns.
What are the things that trigger your overthinking? Negative and destructive thought patterns come in many forms – and some are worse than others. These tend to surface during times of stress and conflict and contribute to the negative effects of overthinking . Once you know what these are, you can begin to avoid them or deal with them in a more constructive way.
Destructive Thought Patterns often involves two things—ruminating and incessant worrying.
Ruminating means there is a single thought or several connected thoughts that are sad or dark, and that run through your mind over and over again. Rumination is common in perfectionists , and can contribute to depression and pushing others away.
With incessant worrying, you constantly anticipate and worry about almost anything in your life going wrong. Incessant worrying doesn’t seem to be related to a specific event in your life, but it is deeply related to your limiting beliefs and your story.
3. Challenge and process your thoughts.
Are your thoughts really true? Are they helpful? Acknowledge that your thoughts may be exaggeratedly negative. Remember that your emotions will interfere with your ability to look at situations objectively. Take a step back and look at the evidence. Write down your thoughts to clear your head and make them more manageable. Give yourself time to process what’s happening, but set limits on how much time you’ll spend ruminating.
4. Focus on the present
You can take steps to reclaim your time, energy, and brain power by focusing on what is happening right now and living in the moment.
The past is in the past and the future is unknown.
Past Overthinkers often ruminate about the past. When they so do, they’re exerting energy on the “what if” and “I wish” and “I should have”… But that energy is removing them from the present moment. The past cannot be changed — but you can change the lessons, meanings and perspectives you extract from it.
The future is also an overthinker’s playground. They fixate on “what ifs” and “I shoulds” and “I hopes.” But again, that fixation pulls them out of the present moment and into a world of possibilities that may or may not exist. Worrying about the future takes away from your ability to enjoy the present. The future will come whether you worry about it or not, so why not live in the moment?
5. Practice mindfulness to stop overthinking
There are many ways to practice mindfulness, so find one that works for you. Whether it’s deep breaths or self reflection, give yourself some space, relax, and do something uplifting. As a Christian, I am called to be mindful of God’s teachings, and this is what I apply when I’m overthinking.
Can Christians Practice Mindfulness? This is another article on it’s own. 🙂
6. Seek help from a mental health professional.
If you can’t break free from your thoughts and it’s keeping you from living a normal life, talk to a therapist or counselor. Overthinking may cause mental health problems and if you’re feeling anxious and have a negative mindset all the time, it might lead to self harm and other bad things. Opinions expressed by therapists can help you figure out which worries are helpful and which ones do more harm.
Can Christians seek psychological treatment for mental health problems?
Tips for dealing with anxiety and stress from overthinking
1. Immerse yourself in healthy distractions until the feeling subsides
2. Talk to someone you trust about what you’re going through for support, even if it’s just to rant. Getting things off your chest can help you to see your thoughts in a new perspective.
3. Practice deep breathing exercises or prayerful meditation to calm your mind
4. Journal about your thoughts and feelings to help make sense of all the things that matter.
5. Get the right tools. Knowing how to not overthink isn’t an innate gift. It isn’t genetic, or set in stone during your childhood. Many people who are able to control their emotions and avoid getting stuck in a spiral of overthinking and anxiety allowed themselves to develop these strategies and skills over time.
Benefits of positive thinking , mindfulness and meditation for the Christian overthinkers
As a Christian, I know there’s a lot of gray area when it comes to psychology and self-help topics. Eventually, I pray to cover all that I’m able to, to the extent of my understanding. But for now, know that a lot of Christian counselors use psychology as a tool, but they don’t view it as absolute truth.
Psychology can provide insights into human behavior and emotions that might lead one to understand God’s grace better through His creation of us – both mentally (our minds) or physically(our bodies). As my pastor has once said about the Covid pandemic, we fight the physical battle, but we leave the spiritual battle to God.
What we’re focused on is the treatment of the physical body. Secular humanism things like cognitive therapy are actually found to be helpful. One study found that mindfulness can help to reduce stress, anxiety, and rumination. Additionally, meditation (or contemplation) has been shown to improve focus and attention span. By practicing mindfulness and prayerful meditation, overthinkers can learn to control their thoughts and find peace in the midst of chaos.
What about positive thinking?
Positive thinking has been linked with better physical health, stronger immune systems, and longer life spans. Positivity breeds happiness and a positive outlook on life is associated with lower stress levels. It helps you cope with difficult situations and setbacks that come along the way.
But can Christians benefit from the power of positive thinking?
From what I understand, the power doesn’t come from positive thoughts, but from the promises of God. When I think about “positive thinking” as a Christian, I think about the good news in the bible and the complete trust that I have in Jesus that His purpose for my life is good.
And I think this is how Christians can become mentally strong people and lead more fulfilling lives – because they know that in spite of the negativities in life, that God has them in His hands.
Final Thoughts
If you find yourself constantly overthinking, take a step back and try some of the techniques you’ve learned in this article. It can be tough to break the habit, but remember, you’re not alone!
We all have moments when our mind runs wild, but with some effort, we can learn to control our thoughts and find calm amidst the storm. Peace and productivity await!
If you found this article helpful, please share it with your friends and family who might also benefit from its contents.
Thank you for reading!
