9 Tips To Avoid Overthinking
If you're an over thinker,?you're no doubt familiar with the commentary in your head?that's constantly criticizing?and picking apart what you said or did,?worrying about what people think of you?leading to procrastination, stress, and anxiety at one end and blocking ?you from reaching your goals at the other.
Explore these 9 tips to change your experience, shift focus to what's within your control and to manage your unhelpful states?into your best self every day.?
1.Shifting from rumination to action
Do you find yourself overthinking a lot?about negative stuff that happened in the past?or things that could go wrong in the future??It's called rumination.?For example, you have an awkward interaction?with your manager.?And then, you can't stop thinking about every detail?which makes you feel terrible.?
?So if you notice yourself brooding,?bring your thoughts back to awareness and ask,?is this within my control??And then, what can I do about it??And then, take action.?Action in the present moment is the best antidote.
?2. Creating a self-fulfilling belief
If you wake up and immediately think,?"Today is going to be a terrible day,"?your attitude might contribute?to your prediction coming true.?This amplifies?negativity towards you,?So think about what beliefs you hold?each morning when you wake, up at work,?when you're faced with a challenging project,?or even about your self-worth.?If you don't believe you're worthy of happiness,?you will struggle to find it.
?3. Allocating time to worry
Has anyone ever said to you, "Stop worrying"??And how does it feel when they say that??It's not helpful, right??It might even make you worry more.?Denying your concerns is never helpful,?But one thing that might help?is if you tend to overthink about everything wrong,?just allocate yourself a short period of time each day,?maybe 5 or 15 minutes, to worry.?And during this time,?write down your intrusive, obsessive thoughts.?Become aware of them.?Then once the time is up,?shift your focus to what's within your control?and take action.?
?4.Breaking your comparison habit
Are you stuck in the toxic comparison trap??This trap is where you continually compare yourself?against others, your coworkers your friends on social media,?your LinkedIn connections.?And instead of feeling inspired, you become fixated?on the gap between where you are now,?and where you feel you should be.?The danger with comparison,?is that it fuels dissatisfaction?with your life and your career, eroding your self-worth.?Here are three principles to keep in mind.?
?-Don't compare your real life to everyone else's?highlight reel on social media.? -Tap into the power of gratitude, pause,?reframe and refocus on what you're grateful for.?Science proves that gratitude reduces anxiety?and increases happiness.?-Don't compare yourself to anyone,?except who you were yesterday.?Continually strive to exceed your own personal best.
?5- Redirecting negative thoughts
Negative thoughts have chain reaction, one thought activate another negative thought and run in the same pattern. So the moment you notice negative thought popping up,?stop and take note of it.?If it's saying, you're going to fail,?rationally respond with,?I'm trying my best, and that's important for growth.?This redirection becomes your mental bug spray.
?6-Reframing your inner speech
Here are few powerful techniques for cognitive reframing?to help with anxiety and overthinking.?Avoid absolutes, like never and always.?This can subconsciously block you?because you don't give yourself room for change.?Instead of people always ignore me, reframe to,?there are some people at work who don't seem?to listen when I'm speaking,?how can I get them to pay more attention??Change from why to what.?Instead of why is this happening to me??Reframe to, what is this trying to teach me??Reframe what ifs. Instead of, what if I fail??What if I learn and grow??What if I'm not good enough??What if doing my best is enough??What if I don't achieve my goals??What if I learn something on the journey??These techniques can have a powerful impact?on your ability to self-regulate.
7-Calming yourself in the moment
Do you want to know a super simple?yet highly effective way to calm yourself?when you're stressed??Watch a video of nature.?Weird but it works.??Nature has incredible restorative impacts.?It's actually called attentional restoration.?Go for a walk or sit in a park?and if you can't physically get out into nature,?take a break and watch a video of nature and greenery.?There are plenty of free videos you can find online?and it will have even more of a calming effect?if you also listen to nature sounds.
?8-Gearing yourself for action
As an anxious over thinker, it's too easy to become fixated?on what's wrong and everything you have no control over,?making you even more anxious.?To help you shift to an action orientation?write your I will list and then take action.?For example, instead of the deadline's been shortened?by a week, it's impossible to deliver in time,?shift your focus to what's doable and write.?.?I will set renewed expectations with the client?and I will ask for additional resources tomorrow?so that we can deliver to schedule.?This I will technique puts you back in the driver's seat.
?9-Breaking your achievement addiction
Are you an achievement addict??Here are some signs.?You're a workaholic.?You work compulsively.?You're prioritizing work over sleep wellbeing and family.?You're always looking for the next goal.?As soon as you achieve something, you immediately think,?"Okay, what next?"?You feel guilty when you stop working.?You experience what's called productivity guilt?the moment you take a break. If it’s you , carve out and schedule mindful leisure time.?It's essential.?Also make sure you surround yourself with people?who value you for who you are, not what you do?and remind yourself that you are so much more?than what you've achieved.
?Conclusively, there’s no magic pill?when it comes to how our brain and our mind works.?It's about consistency in thought and action?and eventually creating new positive habits.?And now you have a selection of techniques?that you can apply to help?next time you catch yourself?entering an overthinking spiral.?Drive Yourself Effectively.
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?Nazia Tabassum
(HR & OD Professional)