If overthinking were a sport, lots of us would have trophies in it, right? Replaying conversations you had 5 minutes ago OR 5 years ago, imagining the absolute worst is going to happen, all while you KNOW that these thoughts are not really helpful. So why does our brain do this to us, and how can we make it chill out?
From a clinical stance, overthinking does not mean something is “wrong” with you, it’s just a feature of our brain. Our brains are wired for survival, and overthinking is one of its favorite ways to “keep us safe”, or at least help us feel that way…contradicting, am I right?! Overthinking is often driven by our brain’s “threat detection system” otherwise known as the amygdala! Our amygdala is always scanning for possible danger.
Have you seen the documentary “Free Solo”? It’s about a guy who climbs Mount Capitan with no ropes, no safety nets, no NOTHING – other than his bare hands and some chalk. Guess what they found when they conducted a brain scan on him? His amygdala was not active. He literally did not feel fear.
I can’t imagine not feeling fearful, and overthinking is not always a BAD thing. It’s just your amygdala’s way of thinking “if I am aware of this scary thing that could happen, then I can control the outcome”. Which we all know isn’t actually true, unless you hold a magic wand!
My advice would be to not fight the overthinking. “Welcome” it in a way. Shift the way you analyze your thoughts. Instead of allowing the overthinking to take control, repeat to yourself “why am I overthinking? How is this benefitting me right now?” CHALLENGE those negative and anxious thoughts, folks!
When you notice that you’re beginning to spiral into the vast sea of overthinking, NAME your thought. Say out loud “I am overthinking right now.” If you start overthinking more, say it again, and again. This will help your prefrontal cortex to make some room for regulation and awareness.
Last but most certainly not least, try to breathe. I know that sounds silly, we all breathe, right? But I mean BREATHE like you mean it. Fill your lungs, triangle breathe, close your eyes, and remind yourself that you are safe. Overthinking, much like procrastination, is not something that we can stop overnight – but we CAN use our brains to challenge our overthinking, and come back to ourselves in the present moment.
