How to stop overthinking. (5 techniques from well-known books)

Overthinking is a common issue that many people struggle with, but there are effective strategies to combat it.

Here are 5 techniques from well-known books that can help:

1. Practice Mindfulness (from "The Power of Now" by Eckhart Tolle)

Eckhart Tolle emphasizes the importance of living in the present moment to reduce overthinking. Mindfulness involves focusing on the here and now, rather than worrying about the past or future.

Technique:

• Mindful Breathing: Take a few minutes each day to sit quietly and focus on your breath. Notice the sensation of the air entering and leaving your body. When your mind starts to wander, gently bring your focus back to your breathing.
• Present Moment Awareness: Throughout the day, bring your attention to your current activity. Whether you are eating, walking, or working, fully immerse yourself in that activity without letting your mind drift to other thoughts.

2. Challenge Negative Thoughts (from "Feeling Good: The New Mood Therapy" by David D. Burns)

David D. Burns, a prominent cognitive therapist, offers techniques to identify and challenge negative thought patterns that contribute to overthinking.

Technique:

• Cognitive Restructuring: When you catch yourself overthinking, write down the specific thoughts that are troubling you. Identify any cognitive distortions, such as catastrophizing or overgeneralizing, and challenge them with evidence-based responses.
• Double-Standard Method: Treat yourself with the same kindness and understanding that you would offer to a friend in a similar situation. This helps to reduce self-criticism and allows for more balanced thinking.

3. Limit Your Worry Time (from "The Worry Cure" by Robert L. Leahy)

Robert L. Leahy suggests setting aside a specific time each day to worry, which can help contain and reduce the habit of overthinking.

Technique:

• Scheduled Worry Time: Allocate a fixed 15-30 minute period each day for worrying. During this time, write down all your worries and concerns. Once the time is up, close the notebook and move on to other activities, postponing any additional worries to the next scheduled period.
• Postpone Worrying: If you find yourself starting to worry outside of your designated worry time, gently remind yourself that you will have time to address these thoughts later. This helps to create boundaries around your worrying and reduces its impact on your daily life.

4. Engage in Solution-Oriented Thinking (from "The 7 Habits of Highly Effective People" by Stephen R. Covey)

Stephen R. Covey emphasizes proactive and solution-focused thinking to manage overthinking. Instead of dwelling on problems, focus on what you can do to address them.

Technique:

• Circle of Influence and Circle of Concern: Identify the things you can control (Circle of Influence) and those you cannot (Circle of Concern). Concentrate your efforts on the former. When you find yourself worrying about something outside your control, remind yourself to shift your focus to actions you can take within your influence.
• Proactive Problem-Solving: When a concern arises, write it down and brainstorm potential solutions. Choose one actionable step you can take immediately to address the issue. This shifts your mindset from ruminating to actively resolving.

5. Acceptance and Commitment Therapy (from "The Happiness Trap" by Russ Harris)

Russ Harris introduces Acceptance and Commitment Therapy (ACT), which encourages accepting thoughts and feelings rather than fighting them, and committing to actions aligned with your values.

Technique:

• Cognitive Defusion: Practice techniques that help you detach from your thoughts. For example, repeat a troubling thought out loud until it loses its meaning, or imagine it as a silly cartoon character saying the thought. This helps to reduce the power of negative thoughts and makes them less overwhelming.
• Values Clarification: Identify your core values and what is truly important to you. When overthinking starts, remind yourself of these values and choose actions that align with them. This shift focus from unproductive rumination to meaningful action.

By incorporating these techniques, you can further enhance your ability to manage overthinking and lead a more balanced and fulfilling life.

I am Tejaswini and if you're feeling stuck, uncertain, or simply seeking clarity in your life or career, I'm here to help. Booking link in the comment section.