Do you often find yourself caught in a cycle of overthinking, unable to break free from the web of worry? Are you tired of spending endless hours contemplating perceived problems without finding any meaningful solutions? Been there, done that! It’s time to embrace a different approach.
A good first step is to understand the difference between problem solving and rumination. These concepts may appear quite similar, but they are vastly different in their effects and outcomes. When you are problem solving, you are engaging in a proactive and constructive process to identify challenges, analyze them objectively, and develop strategies to overcome them. When you’ve completed this process, you feel a sense of accomplishment and direction.
This is in stark contrast to ruminating—those times when you’re dwelling on what you should have done differently in the past, or creating stories about what could go wrong in the future. When you’re ruminating, you’re thinking repetitive thoughts that don’t solve anything. That’s why rumination leads to increased anxiety, stress, and even depression. It just feels like worry, not progress.
It’s impossible for any of us to prevent overthinking altogether, but there are ways to step out of the thought spiral when you catch yourself ruminating. Here’s how.
Let It Out
A thought download is a cathartic practice that releases your thoughts from your head and puts them on paper. When you find yourself overthinking a particular situation, take 5-10 minutes to write down everything you can think of to complete this sentence: “I fear that…” My coaching clients have reported that this act alone eases the stress. It helps you see that fear is often exactly how the acronym describes it: False Evidence Appearing Real.
Embrace Curiosity
Choose one of your persistent, troubling thoughts and embark on a journey of self-discovery. Ask yourself questions like you would ask a friend who is coming to you for advice. Is that thought really true? What possibilities am I not able to see when I think that thought? Who can I ask for help? What is the best next step I need to take? If I knew the answer to this problem, what would that answer be? And so on. Instead of getting swept away by worry, adopting a curious mindset helps you identify limiting beliefs and encourages a fresh perspective that allows you to move forward instead of staying stuck in a stagnant thought tornado.
Create a Sensory Diversion
I am literally unable to think when I am massaging my scalp, especially when I am washing my hair in a sudsy lather. It is pure bliss that takes me away, if only for a few soothing moments. What takes you away? What makes you pause and shift your focus? Maybe it’s watching your child sleep, petting your dog, looking at the stars, or dancing to a favorite song. When you’re in a state of rumination, do that thing.
And if all else fails, try washing your hair with gusto! Or check out our coaching packages for personalized mindfulness strategies that will bring focus and directed action to your days.