Overthinking: Practical Methods for Managing It Better

"You think too much": how many times have you been told that? If your mental loops far outweigh reality and magnify it, you're in the right place. In this article, we'll examine what overthinking is , how it can negatively impact our daily lives, and, most importantly, what practices and techniques can help us manage it. For example: do you know when overthinking is really too much ?

What is overthinking and how can you recognize it?

Overthinking , or “thinking too much,” is a common phenomenon that can significantly impact mental health, personal relationships, and the achievement of our goals.

The English term "overthinking" refers to an endless stream of thoughts that don't make logical sense but that fill the mind to the point of causing significant stress, anxiety, and difficulty concentrating. But how can you distinguish a simple bout of stress from a situation of overthinking that negatively impacts your life?

In general, if you suffer from overthinking, you feel helpless, incapable of acting and making decisions. And then:

- you overthink problems or decisions , even if they are minor issues or everyday decisions that are not particularly complex;

- you have difficulty stopping thinking about a problem , even when you should be concentrating on other activities;

- you tend to assume the worst or constantly worry that things will go wrong, or you have excessive perfectionism and are unable to make a decision because you are constantly analyzing options.

Other signs may be related to overthinking, such as difficulty relaxing , the presence of recurring or intrusive thoughts , difficulties in interpersonal relationships, and symptoms of chronic stress and anxiety , such as muscle tension, palpitations, or insomnia.

When does overthinking become a problem?

Overthinking becomes a problem when it negatively impacts your quality of life and mental health . If you feel like overthinking is causing you significant problems, consider adopting stress management strategies and seeking support from a psychologist or mental health specialist to address the issue more thoroughly.

If, however, you believe that this is a limited period , in which particular situations lead you to remain stuck in thought loops, here is a series of strategies to manage this period of overthinking and get out of the loop!

Helpful Practices for Managing Overthinking

Want to stop your constant loop of thoughts, but don't know where to start? Here's a series of practical tips for managing overthinking and regaining your mental clarity.

Practice Mindfulness

Mindfulness is a practice that involves being aware and present in the moment without judging your thoughts, emotions, or sensations. It can be extremely helpful in managing overthinking because it helps reduce anxiety about future or past thoughts , makes it easier to deal with situations that might otherwise lead to overthinking, and helps you develop greater awareness of your thoughts.

Simply put, mindfulness helps you recognize when you're starting to overthink and intervene before it becomes a problem. Most importantly, it helps you see thoughts as temporary mental events rather than undeniable realities. And when you become more aware of your thoughts, you're less likely to react emotionally to them!

Keep a Journal

Journaling is an effective approach to managing overthinking situations because it offers a concrete opportunity to explore and put thoughts and concerns into perspective . Writing them down on paper allows you to reflect objectively on your thoughts, without being overwhelmed by emotions, identify patterns and tendencies, and recognize situations or themes that trigger overthinking, thus clearing your mind.

Additionally, writing down the pros and cons of a complex decision can help you clearly see the available options. This structured decision-making process can help you prevent overanalysis and also track your progress in managing thought loops.

Limit Your Thinking Time

Is there something particularly worrying you and you can't stop thinking about it? Set a time limit to reflect on the issue. Once you've passed that time, make a decision and commit to sticking with it without backtracking.

Physical Exercise and Relaxation

Exercise offers valuable support against overthinking. By reducing stress and anxiety through the release of endorphins , it provides a positive distraction from an overly analytical mind and boosts self-confidence, reducing muscle tension and improving concentration.

Physical activity also provides space for reflection and problem-solving, as it stabilizes the mind through a structured routine and regular social interactions. Overall, exercise is an effective way to promote a clearer and more positive thinking perspective, reducing overthinking.

Seek Professional Support

If overthinking is significantly impacting your life, don't hesitate to consult a psychologist or mental health therapist.

Break out of the thought loop in 2 minutes

If the ones we've listed above are routines you can adopt to manage and reduce overthinking, know that there are also some super practical methods to break out of thought loops in just a few minutes . Be careful: they don't solve the problem or help you manage it in the long run, but they can help you quickly break out of negative loops when needed. Here's a list!

Focus on your breathing : inhale and exhale slowly, concentrating on the sensation of your breath coming in and out. This practice can calm the mind and interrupt the flow of excessive thoughts.
If possible, take a short break and do a few minutes of light exercise: even a short walk while focusing on the view can help clear your mind of intrusive thoughts.
Embrace positive distraction with an activity that requires concentration: solve a puzzle, play a musical instrument, bake a cake, declutter .
Try liberating writing : Take a sheet of paper and write down all your thoughts, even if they seem meaningless. This can help you "unload" thoughts from your mind.
Count backward from 100 to 1 (or whatever number feels comfortable), focusing only on the next number. This simple exercise can break thought loops.
If your overthinking is about social interactions or conflicts, practice active listening when interacting with others. Focus entirely on what they're saying rather than on your responses or concerns.
Practice brief mindfulness : take a moment to be aware of your breathing and physical sensations.

You can try putting these short tips into practice whenever you catch yourself in a negative thought loop: they will bring you back to the present in just a few minutes.

Break out of the loop and regain control of your thoughts.

Overthinking is a common challenge that can significantly impact both our daily lives and our mental health, but it can be managed and overcome with the techniques and routines we've discussed and with the help of therapists and psychologists.

One final piece of advice? Don't blame yourself: approach overthinking with compassion and trust. Your mental health is precious, and through awareness and consistent work, you can live a happier and more fulfilling life.