Navigating the maze of overthinking:

By: Marissa Pollet

Do you find yourself trapped in the maze of your own thoughts, unable to escape the endless loops of worry and analysis? If so, you're not alone. Overthinking is a common struggle for many individuals, and its effects on mental health can be profound. As your thoughts may feel overwhelming at times, there are strategies you can apply to overcome this challenging thought process and regain control of your mindset. Let’s examine what these techniques are and how to apply them on an individual basis.

The Struggle of Overthinking

Overthinking is like a tangled web that ensnares your mind, preventing you from focusing on the present moment and causing unnecessary stress and anxiety. Here are some common ways overthinking can affect your mental health:

• Increased Anxiety: Constantly ruminating on past events or worrying about the future can lead to heightened anxiety levels. Future worries can trap your mind and set you in a state where the story you have created mentally is one that you fear will play out. Think about a scenario that you were fixated on and how your mindset was affected by the overthinking pattern. Did the fear play out as you expected? Quite often these situations are never as scary as we imagined but it is the negative loop that we must break to overcome the thoughts.

• Difficulty Making Decisions: Overthinkers often find it challenging to make decisions, fearing they'll make the wrong choice. What if I make the wrong decision? How will this affect me or my family who depend on me? Difficulty making decisions and the inability to feel confident in a decision you have made set you on a path not to trust in your own abilities and dampen self-esteem.

• Negative Self-Talk: Overthinking can amplify negative self-talk, leading to feelings of inadequacy and self-doubt. When we don’t let our own minds see an alternative outcome, only the story we believe, our self-esteem is greatly affected.

• Poor Sleep Quality: Racing thoughts can interfere with sleep, leading to insomnia and fatigue.

• Impact on Relationships: Overthinking can strain relationships, as excessive worry and doubt may lead to communication problems and misunderstandings.

Overcoming the Overthinking Cycle

While overcoming overthinking may seem like an uphill battle, there are effective strategies you can implement to regain control of your thoughts and improve your mental well-being. Here are some tips to help you break free from the overthinking cycle:

1. Practice Mindfulness: Cultivate mindfulness by focusing on the present moment without judgment. Techniques such as deep breathing, meditation, and body scanning can help quiet the mind and reduce overthinking. Where do you feel most present in your life when thoughts are racing? Perhaps sitting outside and allowing the fresh air and sunshine to hit your face helps you to feel grounded and quiets the mind. Pairing an environment that is mentally soothing with breathing techniques is a great way to intertwine mindfulness.

2. Challenge Negative Thoughts: When you catch yourself spiraling into negative thinking patterns, challenge those thoughts by asking yourself if they're rational or realistic. Replace negative thoughts with more balanced and positive ones. In moments like these, it is only fair if you fixate on the negative thoughts to allow your mind to see an “alternative option”. It does not have to be necessarily a positive thought, but a rational “second door” option that will interrupt the negative loop. The key is to interrupt the thought and challenge the mind steering it in a different lane of processing.

3. Set Limits on Rumination: Allocate a specific time each day to address worries and concerns, but don't dwell on them endlessly. Once your designated time is up, consciously shift your focus to other activities.

4. Engage in Relaxation Activities: Incorporate relaxation techniques into your daily routine, such as walking, journaling, or spending time in nature. These activities can help reduce stress and promote mental clarity.

5. Seek Support: Don't hesitate to reach out to friends, family, or a mental health professional for support. Talking about your concerns with others can provide perspective and validation, helping to alleviate overthinking.

6. Practice Self-Compassion: Be kind to yourself and recognize that it's okay to have thoughts and feelings, even if they're negative. Treat yourself with the same compassion you would offer to a friend facing similar struggles.

Embracing Mental Clarity

Overcoming overthinking is a journey that requires patience, self-awareness, and resilience. By implementing these strategies and committing to self-care, you can gradually break free from the grips of overthinking and cultivate a greater sense of mental clarity and peace. Remember, you have the power to rewrite the narrative of your thoughts and reclaim control of your mind.

Our team of caring professionals at Inspired Wellness are here to provide support and guidance towards your path of mental wellness. We believe that every individual has the ability to be the best version of themselves and our goal is to set you up with the tools to maintain a well-balanced life that will place you on the path towards lifelong change. We strive to create a non-judgmental environment coupled with therapeutic practices that are tailored towards each individual. At Inspired Wellness our team aims to do exactly as our name says, inspire you towards a beautiful life of strength and wellness!