Most of us do it…Overthinking.
Overthinking, also known as rumination or analysis paralysis, refers to the excessive and repetitive thinking or dwelling on a particular topic, problem, or situation. Starting with a thought and then finding ourselves in a black rabbit hole that oddly feels familiar.
Overthinking involves spending an inordinate amount of time and mental energy contemplating and analyzing various aspects of the issue, often without reaching a productive solution.
Overthinking can be characterized by:
- Repetitive thoughts: Overthinkers tend to dwell on the same thoughts, concerns, or scenarios repeatedly, often without making progress.
- Worry and anxiety: Overthinking is often associated with heightened anxiety and worry, as individuals become preoccupied with potential negative outcomes or the consequences of their decisions.
- Difficulty making decisions: People who overthink may struggle to make decisions, even small ones, because they are constantly evaluating all possible options and outcomes.
- Perfectionism: Overthinking can be driven by a desire for perfection or a fear of making mistakes, leading individuals to constantly second-guess themselves.
- Lack of closure: Overthinkers may have difficulty letting go of past events or unresolved issues, as they continue to analyze and revisit them mentally.
- Physical and emotional stress: Overthinking can lead to physical symptoms such as tension, headaches, and insomnia, as well as emotional distress.
- Reduced productivity: Overthinking can consume a significant amount of mental energy, making it difficult for individuals to focus on other tasks or responsibilities.
Okay, some degree of thinking and analysis is a normal and a healthy part of problem-solving and decision-making. However, when overthinking becomes excessive and detrimental to our well-being and daily functioning, we more than likely need to find strategies to manage and reduce it before we find ourselves in the too familiar rabbit hole.
Overthinking can become a habit for many people.
Habits are formed through repeated behaviors or thought patterns, and if someone frequently engages in overthinking, it can become a habitual way of processing information and dealing with problems.
There are several factors that contribute to overthinking becoming a habit:
- Reinforcement: If overthinking has occasionally led to successful problem-solving or avoidance of mistakes in the past, individuals may continue the behavior, thinking it is a helpful strategy. Many times, it becomes a “go to” where there is an issue to resolve, idol time, or even simple daily decisions.
- Anxiety and stress: Overthinking is often driven by anxiety and stress. If someone is frequently stressed or anxious, they may resort to overthinking as a coping mechanism, which can reinforce the habit. In my opinion, the term “anxiety” is over used and misunderstood. We all have feelings of anxiety and most of the time, we choose to feel anxious instead of changing our thought leading to the anxiety.
- Perfectionism: People with perfectionistic tendencies are more prone to overthinking. The desire for everything to be perfect can lead to excessive analysis and a habit of overthinking to meet impossibly high standards or in many cases, the standards they feel were placed on them as a child. Perfect people don’t have a perfect life. They have a life where the people around them finally check out of the relationship emotionally or get worn down by the emotions the “perfect people” radiate into the universe.
- Lack of alternatives: Some individuals may not have developed alternative strategies for dealing with their thoughts and worries. There is no Plan B. There are no options. There is only failure and they panic when their plan is altered or changed. If overthinking is the only method they know, it can easily become a habit – a way of life.
Breaking the habit of overthinking can be challenging, but it is possible with practice and the right strategies.
It is one of those habits that most people dig their heels in and have missions of reasons their plan is the best plan. They can justify why their plan will and always works. Again, they tend to wear down the people around them and ultimately find themselves in one big ball of nerves…better known as anxiety. I just recently posted 10 steps to help you start changing your overthinking habits. Click Here.
Cognitive-behavioral therapy (CBT), mindfulness techniques, and stress reduction exercises can help individuals learn healthier ways to manage thoughts and reduce the habit of overthinking. It’s important to recognize that overthinking is not a productive or effective way to solve problems or manage stress in the long term, and seeking knowledge about the foundation (childhood) the over thinking was formed on helps tremendously.
Dealing with a pattern of overthinking can be difficult and overwhelming but you are not alone! If you are struggling right now, let’s talk. You can book an in-person or virtual visit.
Email or call anytime to schedule an in-person or virtual session. (817) 701-5438 | beckylennox2018@gmail.com
Speaking Truth,
