Overthinking? Try These Key Ways to Interrupt Intrusive Thoughts
Overthinking is nothing to be ashamed of. It has happened to all of us at one point or another. Something is on our minds and we cannot focus on anything else.
However, overthinking can be a problem if we spend too much time fixating on what we cannot control. When you overthink, you may believe that you are solving problems. In reality, our mind is just bringing new problems to us. Overthinking can be a real struggle if your thoughts get in the way of living your life. It can make it hard for you to eat, sleep, work, or anything else you do to stay active.
Here are some key ways to interrupt intrusive thoughts that are speaking loudly in your head.
Let Your Thoughts Be
People produce thousands of thoughts and memories every single day. While some thoughts come to us without notice, we ruminate on others in our brains, feeling stuck on a train of thought for hours or longer. These ruminating thoughts can create a number of "What if?" questions that we do not know how to answer.
Think of your mind like a suitcase in which you carry each thought or memory. We have a lot packed into that suitcase already, but those items can get heavier and heavier if we focus on them too much or too long.
Avoiding them isn't the answer. Instead of trying hard to ignore these thoughts, just acknowledge them. Notice any accompanying emotions and let them pass you by. Tell yourself that you are aware of this worry, but that it does not have to keep taking up space in your mind. You can now let it go. This a mindfulness practice that many find quite helpful. You may see that the weight of each thought will get lighter and lighter.
Change Negative Thoughts to Positive
The thoughts we ruminate on tend to be negative ones. We keep thinking that the worst will happen to us until we get real answers. Maybe that person will never call you back, you will never get that refund, things will never get better, and more.
But, how about you learn to think positively of the situation? With the help of regular therapy, you may find you are able to change your negative thoughts into positive ones. Challenge them by asking questions and confronting negative thoughts. Ask, "What proof do you have that the worst will happen?" Picture good things occurring instead. Affirm your ability to respond capably and maintain your self-control.
Find Distractions
Simply put, do not give your negative thoughts the time and energy they are asking for. You can instead find more satisfying ways to take your mind off things. You might consider learning new skills in the meantime. Try a new language, a recipe, drawing, and more. Going to the gym can also be a great distraction where you can kick those feel-good endorphins into high gear. There may even be volunteer organizations that can use you. Just spend at least 30 minutes each day doing something different or engaging to pull you out of unproductive rumination.
Take Action
You may not be able to control everything going on in your life, but think about what is in your control. So if you got an email that your return was never processed, call customer service and see what they can do. After that, let it go. Tell yourself you did everything you could on your end. Now is the time to just be patient and hope for the best on their end.
The best way you can solve any problems that come your way is through support and patience. Please read more about anxiety treatment and reach out to us soon.