How to Quit Overthinking + Calm Your Mind

Monkey mind?madness. Thoughts jumping around. Worrying constantly.

It’s an affliction most of us suffer from at the best of times, and especially when facing a crisis. And there's no escape in today’s busy, non-stop-news world. We get bombarded with information, opinions, options, and more, which we then (consciously or otherwise) worry about, or measure ourselves against.

Down The Rabbit Hole We Go

The fear we feel in times like these often results in a never-ending cycle of overthinking, and going down of emotional rabbit-holes. Deeper and deeper we go.

Don't get me wrong: it is completely natural to feel unsettled and worried when faced with the unknown on threatening facts, of course. And I believe in getting it out is better than bottling up emotions. Fear is a useful and healthy emotion – if kept in proportion and in check.

The Overthinking Trap

It’s one of those irritating human tendencies that begins with the innocent goal of ‘wanting to do your best’ and ends with paralysing inaction. How many times have you worried about making a decision and, somehow, that thought has escalated into all the ways you could be letting yourself down by failing? It’s scarily easy to become a chronic overthinker in today’s overstimulating world filled with endless information overload.

Scientifically speaking, analysis and creativity both happen in the prefrontal cortex of our brains. This means that putting too much emphasis on analysing reduces the brain power we have left to use for creativity. Worry and self-doubt feel heavy, restrictive, and limiting. Creative ideas happen when we’re relaxed – whilst belting out ballads in the shower or doing something we love.

Left unrestrained, overthinking can harm more than our creativity and productivity. It can rob us of our joy.

How to Remove Your Blocks

Now, if you are a fellow writer, I know you spend a LOT of time in your own head too. You’re also armed with a large vocabulary of words to beat yourself up with!

That’s why it’s imperative for us writer folk – and any one of us humans – to avoid overthinking and the onslaught of negative emotions that come with it. It’s important to notice when we are getting in our own way by creating too much pressure.

Are you ready to welcome more ease, grace and flow into your life? I am.

Here’s how to do it …

#1. Forgive Yourself

Judgement, guilt, and shame are heavy emotions to carry, so don’t get angry or frustrated at yourself for having any self-sabotaging tendencies. They are not part of your identity. You can let them go. Remember to go a little easier on yourself (fellow Type A perfectionists, I’m talking to you!). Give the task your best shot – and then release control of the outcome.

#2. Remember Your Biology + Change Your Attitude

Human brains are programmed to look for danger (the sabertooth tiger-approaching-imminently kind of danger), so it’s important to check in with yourself and ask, “What’s the worst-case scenario here?”. Generally, it is not as dramatic as your emotions have been telling you. It can be an opportunity for a lesson – and isn’t that better than not deciding (or delivering) at all?

Try flipping the problem on its head and think about what could go right. If you succeed, you could become a published author, a millionaire, or whatever else floats your boat. Yes, consider possible hurdles, but don’t dilly dally in this headspace. “Will this matter in 5 years?” is also a good question to ask. Spoiler alert: it rarely ever will.

#3. Create More Than You Consume

In our social media-fuelled world, we often wind up deep in a 'scroll hole'; endlessly searching for more know-how and comparing ourselves to others. This behaviour takes up a lot of headspace and depletes our energy. It’s helpful to focus on creating more than we consume. Strive to share the creative genius – be it writing, painting, constricting, singing, or any other creative pursuit – you hold within instead of searching for something outside of yourself. Remember, the rest of the world could benefit from your unique perspective.

#4. Action Extinguishes Worry

“Nothing diminishes anxiety faster than action.” (Walter Anderson)

It’s time to get out of your head and into action. It’s impossible to stay in worry-filled think-mode when you’re focused on the task at hand. Break your job into bite-size chunks, set milestones, and choose three top priorities for each day (because let’s face it, an endless to-do list is never satisfying). This way, even if you just achieve those three things, you will feel accomplished because you have moved closer towards your goal.

#5. Mindfulness, Meditation, Play-Time

Mindfulness is a powerful tool which involves focusing on one thing, like your breath, to increase present moment awareness. It stops the brain from future-scoping. Meditation is another game-changing technique which, with regular practice, helps you relax and notice recurring thought patterns. During the process, you become the observer of your mind and this works the muscle of non-attachment to your thoughts.

For those worried about becoming “too Zen”, meditation is scientifically proven to boost productivity, as well as providing a myriad of health benefits. Alternatively, you can create a code word for when you notice your mind wandering back to unhelpful thoughts (like the mantras used in meditation) to achieve a similar result.

On the livelier side of the coin, remember that it’s just as important to play as it is to work. Ensure you schedule breaks, exercise, and time for creative outlets into your day. Even us adults need some play-time!

Get the Monkey off Your Back

I’ll leave you with this final piece of advice: don’t let the monkey-mind have rule over you. You can consciously break the habits of a lifetime by shifting your mentality, moving into action, and making space for play. Don’t let your creative talent go to waste. The world needs your voice.

In the words of Taylor Swift, “The haters gonna hate,” so learn to trust yourself and relinquish control over the outcome.

You have come this far (virtual pat on the back) and you are more than capable of tackling whatever comes your way next.

If you’d like to get the content creation monkey off your busy back, give me a buzz on +61(0)415 273 272 or?[email protected]. When it comes to professional writing, we don’t monkey around. This writing lark is our (banana) jam.