Can we avoid overthinking?

Overthinking

Our brain produces hundreds of thoughts every minute and allows us to think about just one subject, while our inner voice can keep talking incessantly. If this inner voice leads to unnecessary loss of time, energy, and attention, it can also be called overthinking.

Overthinking affects us from physiological needs to critical decisions. But how do we know if we're overthinking? You might be overthinking if you anticipate what you'll say or how you'll react instead of focusing on the topic, if you can't pay attention to the subject while preoccupied with your thoughts, if you constantly dwell on the past and repeat the same thing.

If you worry about creating scenarios and outcomes for the future, you're overthinking. For example, in a discussion with family members, someone inclined to overthink might focus on who is right or wrong in an argument or what can be considered right.

One of the most common problems associated with overthinking is insomnia. Research shows that constant thinking makes it difficult to fall asleep because the brain is busy with many thoughts.

Overthinking not only has a negative impact on a person's psychological state but can also lower life quality. Especially in psychological problems like anxiety and depression, overthinking is very common. Overthinking can be both the cause and result of psychological problems. For example, if you're a teenager with exam anxiety, you might tend to think a lot about exams because of the excitement. At the same time, overthinking increases exam anxiety, making it difficult for the student to solve the problem they face.

How to combat overthinking?

Specify your thoughts
Negative thoughts are built on assumptions and cause distress. Specifying them can help you see that these thoughts don't always reflect reality. By making your thoughts concrete, you can visualize them. This way, you'll both question the reality of your distress and see your unreal anxieties in a concrete way.
For instance, suppose you think you're afraid to speak in public and believe that people around you will laugh or mock you when you speak. Specifying the reasons for this situation can show you that your distress contradicts what actually happens, and you should treat your thoughts as "just thoughts."
By setting aside time for yourself to think, you can delay negative thoughts for a while. Delaying them reduces the impact of negative thoughts and limits your thoughts to a certain time.
For example, imagine you have an article to write, but your brain is constantly preoccupied with past thoughts. By doing this, you send a signal to your brain for every thought that comes to your mind, saying "I need to wait to think." This way, you redirect your attention to the task at hand and can use your time more productively.
Focus on solutions
Many people are aware of what they're thinking about, but being aware of this situation can cause more distress. Realizing that regretting past decisions is not a solution is a sign of a healthy thought process. On the other hand, what if it hadn't happened? What if I didn't do this? Such retrospective queries can lead to overthinking. Being aware of the situation and time you're in and producing calculated solutions for the future will always be beneficial.
Replace thoughts with activities
Engaging in an enjoyable activity that relaxes your mind can help deal with negative thoughts.
For instance, reading a book, dancing, listening to music, playing an instrument, or exercising are some examples. Taking a break from thoughts that occupy you and redirecting your attention to activities you enjoy can provide comfort.