Has Overthinking Been a Problem for You ?
By Lesley Timbol ( Adapted from https :// health . clevelandclinic . org / how-to-stop-overthinking /)
We all have times when we worry , whether it ’ s about work , health , family , relationships , and so forth .
But is there a point when we can think and worry too much ? I ’ m sure you guessed the answer ; it ’ s yes !
So , let ’ s talk about overthinking . First , let me define overthinking . Overthinking is an unhealthy habit that typically causes more stress by focusing on the negative , i . e . dwelling on the past and worrying about the future .
Rather than problem solve the issue , we think deeply about it without coming up with logical solutions . It ’ s like a broken record of negativity that replays repeatedly in our heads .
Then it begs the question that if overthinking is futile , why do we do it ? Well , overthinking is a habit rather than a conscious choice . And it ’ s a habit that can be very hard to break . It ’ s a vicious cycle of negative thoughts that builds and builds , or it feels like you ’ re falling down a rabbit hole .
For example , you may start worrying about a specific situation at work , which leads to worrying about money , which leads to worrying about losing your job , which leads to worrying about providing for your family , which leads to worrying about your marriage , and so on .
But why do we tend to overthink ?
Overthinking can be a symptom of stress , anxiety or depression . While overthinking isn ’ t a mental disorder in and of itself , it can be connected to generalized anxiety disorder ( GAD ). Those with GAD tend to worry excessively about many things and may experience the following :
• Worrying excessively about many unrelated things for at least six months .
• Difficulty controlling the worry .
• Anxiety that interferes with the ability to function .
Overthinking can also be the result of feeling restless or agitated , having difficulty concentrating and difficulties sleeping .
Overthinkers tend to share similar thought patterns . When we overthink , we usually become more anxious leading to “ cognitive errors ”, which are basically errors in logical thinking .
The following are some examples of cognitive errors :
Catastrophizing = when you imagine a worst-case scenario as the inevitable outcome of a situation you ’ re worried about
All-or-nothing thinking = You may feel like you ’ re struggling at work , or on the flip side , like you ’ re the employee of the month . It ’ s all-or-nothing thinking . There ’ s no gray area ; however , in reality , most things in life are somewhere in between .
Overgeneralizing = when we experience a setback or failure and generalize that event across all situations . This may lead us into wrongly assuming that things have and will always go wrong for us .
How To Stop Overthinking
Try talk therapy , i . e ., cognitive behavioral therapy ( CBT ) as it helps you learn how to identify your negative thoughts and then challenge and reframe this thinking in more logical and balanced ways . CBT also teaches you how to cope with your worry and anxiety in healthier ways .
Set up a worry period . Choose a time in the day to implement a worry period for about 30 minutes . During that time , you write down all your worries , go through your list and then highlight the worries that you can problem-solve , things you have control over . Next , spend some time brainstorming solutions for the items you have no control over , i . e ., how someone else may react to a situation , and then work on letting these go until your next worry period .
Rethink your “ what ifs ”. Do you constantly reflect on questions like “ What if I lose my job ?”
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