Do you ever feel most of your problems would be solved if you could get a grip on your overthinking? If you do, you are correct because when you overthink, you dwell on a situation from your past or something that has not happened yet, instead of working on the actual problem. This happens to most of us, but letting it take over can become challenging leaving you feeling stuck and anxious. The good news is that you can stop this spiral. Find out how to escape the trap of overthinking and start living a stress-free life! 

What is Overthinking?
According to research, overthinking includes ‘rumination’ which involves persistently dwelling on the past, and ‘worry’ which focuses on anxious thoughts about future uncertainties. Overthinking is a thought loop that overanalyzes people, things, or situations caused by fear, stress, anxiety, perfectionism, etc. We do not overthink on purpose as it is an automatic and habitual process that makes us spend our time and energy on something that is outside of our control. Although this might seem beneficial in stressful situations, it does not help you in any way as they are obsessive and unproductive thoughts that self-sabotage you, ruin your mood and confidence, and often lead to anxiety and depression.

Symptoms of Overthinking
It is important to recognise the symptoms to prevent overthinking and instead pour the energy into preparing and taking the next few logical steps toward the solution for your problem. Symptoms include:

• Constant worry – You repeatedly imagine ‘what if’ and worst-case scenarios.
• Insomnia – You just cannot turn off your thoughts at night and begin to feel agitated by doubts or worries.
• Indecisiveness – Overanalysing every option and second-guessing yourself on everything as you are stuck in a negative mindset.
• Procrastination – Avoiding tasks as you feel too distracted and mentally exhausted to concentrate.
• Physical health problems – You experience pain or stiffness around your neck, constant headaches, excessive sweating, etc.
• In addition, you may experience muscle tension and restlessness.

Overthinking Driven by Fear
A big part of overthinking is the fear of failure, or in other words, the fear of getting it wrong and being negatively judged by others. For example, one might think ‘What if I fail?’ or ‘What if I make a mistake and ruin everything?’ or ‘What if I let everyone down?’ The truth is, that no decision is perfect, and no outcome is guaranteed. What matters is that you try your best and it is okay if things do not go according to plan. The fear of failure often paralyzes you, preventing you from learning from your imperfections. However, what if things work out well for you? Instead of being harsh on yourself and getting stuck in a negative thought loop, remind yourself to focus on the brighter side, trust the timing, and always believe in yourself. 

How to stop - You can try journaling or create a plan starting with your problem and ask yourself what triggered your thoughts, how to solve it, and plan everything step by step and take action. Ground yourself in the present moment, resisting the urge to dwell on the past or fear the future.  In order to bridge the gap between what you think and what reality is, you need to keep practising. 

Overthinking Caused by Decision-making
Have you ever spent hours choosing between two similar job offers, afraid of picking the ‘wrong’ one? Or worrying about what to say in a conversation, fearing others might misinterpret it. This is called decision paralysis in which we analyze options so much that making a choice feels overwhelming. It is driven by fear of regret, ‘what if’ scenarios, and perfectionism, which includes setting unrealistically high standards due to fear of failure and criticism. Decision paralysis causes indecision, anxiety, and procrastination often leading to inaction. 

How to stop - Start by limiting the number of choices and trust your ability to make the best decisions for yourself. Your life is yours to define. It is important to understand that there is no ‘perfect’ choice and aim for a good enough choice that moves you forward. Focus on progress, not perfection. Next, detach from the outcome and focus on the present moment. Remember, sometimes, the worst decision is no decision at all. It will hold you back from reaching your full potential and miss out on a lot of things.

Overthinking Related to Relationships
Relationship overthinking often stems from insecurity or fear, leading to unnecessary stress. One could think ‘Are they losing interest in me?’ or ‘Why are they acting differently today?’ These obsessive thought patterns can hinder communication, leading to misunderstandings. 

How to stop - First understand why you overthink. Is it insecurities, a past experience, or uncertainty? Having a proper conversation and letting out your thoughts to your partner not only helps you control your overthinking but also strengthens your relationship. If your partner has proven trustworthy, make an effort to believe in them. In addition, build clear boundaries and prioritize self-care to boost your self-esteem and reduce reliance on external validation. Finally, engage in enjoyable activities to shift your focus away from your relationship anxieties.

Little Tricks to Control Overthinking
Overthinking may be a tough cycle to break, but with some tips and tricks, you will be able to control it in no time! 

• Practice making small decisions quickly: This builds your decision-making muscle and reduces anxiety around choosing.
• Flip a coin: For minor decisions, this can be a fun way to break the deadlock. The outcome often reveals how you truly feel.
• Affirmations: When you catch yourself overthinking or feeling anxious, repeating affirmations can help break the cycle by shifting your focus to positive, reassuring thoughts. For example, you can repeat affirmations like ‘My thoughts do not define me,’ or ‘I will choose to stay focused on what I can control.’ 

Remember, to focus on what really matters and what you have control over right now. Letting go of perfection and focusing on progress brings peace of mind. However, if it becomes overwhelming or starts affecting daily life, seeking help from a mental health professional can offer useful strategies and support. After all, life is too short to be overanalysing everything, it is about going with the flow and living an authentic life.