Affluent Savvy
Affluent Savvy
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Constant worrying and overthinking can often lead to issues with mental health and well-being. Techniques such as deep breathing, meditation, self-compassion, and asking for help from a healthcare professional can help alleviate the stress of overthinking.
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Read More »Constant worrying and overthinking can often lead to issues with mental health and well-being. Techniques such as deep breathing, meditation, self-compassion, and asking for help from a healthcare professional can help alleviate the stress of overthinking. Destructive thought patterns You finally have a few quiet moments to yourself, only to immediately start wondering if you forgot to send that thank-you email or whether you’ve overestimated your chances of getting the promotion. Sound familiar? Worrying and overthinking are part of the human experience, but when left unchecked, they can take a toll on your well-being. Dwelling on the same thoughts may even increase your risk of certain mental health conditions, according to 2021 research . So, what’s an overthinking person to do? These tips can help you move in the right direction. 1. Step back and look at how you’re responding The way you respond to your thoughts can sometimes keep you in a cycle of rumination, or repetitive thinking. Rumination can often cause negative consequences to a person’s mental health. The next time you find yourself continuously running things over in your mind, take note of how it affects your mood. Do you feel irritated, nervous, or guilty? What’s the primary emotion behind your thoughts? Having self-awareness is key to changing your mindset. 2. Find a distraction Shut down overthinking by involving yourself in an activity you enjoy. This looks different for everyone, but ideas include: learning some new kitchen skills by tackling a new recipe
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Learn More »6. Do something nice for someone else Trying to ease the load for someone else can help you put things in perspective. Think of ways you can be of service to someone going through a difficult time. Does your friend who’s in the middle of a divorce need a few hours of child care? Can you pick up groceries for your neighbor who’s been sick? Realizing you have the power to make someone’s day better can keep negative thoughts from taking over. It also gives you something productive to focus on instead of your never-ending stream of thoughts. 7. Recognize automatic negative thoughts (ANTs) Automatic negative thoughts (ANTs) refer to knee-jerk negative thoughts, usually involving fear or anger, you sometimes have in reaction to a situation. Tackling ANTs You can identify and work through your ANTs by keeping a record of your thoughts and actively working to change them: Use a notebook to track the situation giving you anxiety, your mood, and the first thought that comes to you automatically. As you dig into details, evaluate why the situation is causing these negative thoughts. Break down the emotions you’re experiencing and try to identify what you’re telling yourself about the situation. Find an alternative to your original thought. For example, instead of jumping straight to, “This is going to be an epic failure,” try something along the lines of, “I’m genuinely trying my best.” 8. Acknowledge your successes When you’re in the midst of overthinking, stop and take out your notebook or your favorite note-taking app on your phone. Jot down five things that have gone right over the past week and your role in them. These don’t need to be huge accomplishments. Maybe you stuck to your coffee budget this week or cleaned out your car. When you look at it on paper or on-screen, you might be surprised at how these little things add up. If it feels helpful, refer back to this list when you find your thoughts spiraling. 9. Stay present Not ready to commit to a meditation routine? There are plenty of other ways to ground yourself in the present moment. Be here now Here are a few ideas: Unplug. Shut off your computer or phone for a designated amount of time each day, and spend that time on a single activity. Shut off your computer or phone for a designated amount of time each day, and spend that time on a single activity. Eat mindfully. Treat yourself to one of your favorite meals. Try to find the joy in each bite, and really focus on how the food tastes, smells, and feels in your mouth. Treat yourself to one of your favorite meals. Try to find the joy in each bite, and really focus on how the food tastes, smells, and feels in your mouth. Get outside. Take a walk outside, even if it’s just a quick lap around the block. Take inventory of what you see along the way, noting any smells that waft by or sounds you hear.
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