"Worrying is like a rocking chair: it gives you something to do but never gets you anywhere." - Erma Bombeck
"Stop overthinking!" You’ve probably heard it a million times, right? But let’s be honest—when something feels off, our minds love to jump into a whirlwind of thoughts. Overthinking often gets blamed for everything from stress to procrastination, but what if it’s actually your psyche’s way of trying to protect you?
Overthinking is like a never-ending game of chess—your mind is constantly strategizing, trying to stay three steps ahead. When faced with decisions or potential risks, your mind runs through every possible outcome. For instance, if you’re considering switching jobs, overthinking might prompt you to weigh the pros and cons, assess the stability of the new company, and consider how the change could impact your personal life. Yes, it’s a lot of mental energy, but it can save you from making rash decisions.
It's not just about the future, either—overthinking often involves revisiting the past. Ever found yourself replaying that mistake you made years ago? That’s your psyche nudging you to learn from it. Reflecting on past experiences can help you avoid repeating mistakes, build resilience, and improve decision-making. However, there’s a fine line between productive reflection and mental overwhelm.
What Triggers Overthinking?
Overthinking is often triggered by an unpleasant or unwelcome incident—something unresolved that stirs difficult emotions like helplessness, injustice, or anger. These underlying feelings can push us into a spiral of overthinking, as it may seem easier to overthink than confront the emotion directly. The mind, in an attempt to protect us, goes into overdrive, trying to make sense of the situation, even if it means staying stuck in an endless loop of thought.
3 Steps to Stop Overthinking by Dropping Into Feeling
1. Pause and Notice the Emotion: When you catch yourself overthinking, pause and identify the emotion driving it. Ask yourself, "What am I really feeling right now?" Naming the emotion helps create space for it without letting your thoughts spiral.
2. Breathe and Ground Yourself: Use your breath to ground yourself in the present moment. Deep, intentional breathing can help calm the nervous system and shift your focus from thinking to feeling.
3. Acknowledge and Allow the Emotion: Allow yourself to feel the underlying emotion without judgment. Emotions are messengers, and by acknowledging them, you’re giving them a chance to move through you rather than getting stuck in overthinking.
Expressive Arts-Based Ways to Deepen and Hold the Feeling
1. Movement: Let your body express the emotion through movement. Dance, stretch, or even walk mindfully—moving your body can help release pent-up emotions and break the cycle of overthinking.
2. Visual Art: Grab some paper and colors, and let your hands create without overthinking. Doodle, paint, or collage as a way to express the emotions swirling within you. This process can help externalize feelings and provide clarity.
3. Writing: Journaling can be a powerful way to get in touch with your emotions. Write freely about what you’re feeling, without worrying about grammar or structure. The act of writing can slow down your thoughts and bring you closer to the core of your emotions.
Overthinking doesn’t have to be the enemy. Recognize when it's serving you and when it’s not. By dropping into your feelings and engaging with them creatively, you can move from overthinking to healing.
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