FOCUS: Overthinking
EDITION: January 2024
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:

  1. Repetitive thoughts: Overthinkers tend to dwell on the same thoughts, concerns, or scenarios repeatedly, often without making progress.
  2. 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.

They are resistant to change. They dig their heels in deeply and kick and scream every step of the way UNLESS they make a cognitive decision to open themselves up to changing their own thoughts. This does not come easily. Overthinking is birthed in our childhoods and grows with time.

Over-thinkers are more resistant to change for several reasons, as their tendency to overanalyze and worry can make change seem particularly challenging and anxiety-inducing:

  1. Fear of the unknown: Overthinkers often dwell on potential negative outcomes and uncertainties. Change represents an unknown future, which can trigger their fear of what might go wrong or how it could disrupt their current stability or routine.
  2. Loss of control: Overthinkers may have a strong need for control and predictability. You know, “control freak”. Change can feel like it’s taking away that control, making them uncomfortable and anxious. Jumping off a cliff without a solid plan…one they devised.

Okay, some of us are overthinkers without severity. These are people like me.

My dad told me as a child, “Becky, everything seems worse at night”. Boy, was he right! These are the nights that you can’t seem to “stop your mind from going on and on”. These are the nights your negativity and “what if’s” come in to play. When you find yourself overthinking, it can be helpful to ask yourself specific questions to gain clarity, challenge irrational thoughts, and redirect your mental focus.

Here are some questions you can ask yourself when you begin your journey to overthinking:

  1. Is this thought based on facts or assumptions? Challenge the accuracy of your thoughts. Are you making assumptions without concrete evidence? What is a fact and what is an opinion or assumption? “My boss hates me and she is going to fire me” is way different than “My boss has a different personality than I am used to”.
  2. What evidence supports or contradicts this thought? Look for objective evidence that either supports or contradicts your current thinking. This can help you assess the validity of your concerns. Is your boss offering you productive feedback that you can actually use to improve your skill set? Do you actually want to be friends with your boss out side of work? Are you doing your level best to preform at work? Are you listening to feedback and implementing this is a positive way?

RECOMMENDED PODCASTS FOR OVERTHINKERS
Intrusive Thoughts and Over-Personalizing Everything           

Hosted by Trish Blackwell

If you’ve ever felt stuck in your own thoughts, this episode is for you. We’re coaching on intrusive thoughts and what to do about them, as well as some confidence power hacks to help you stop over-personalizing what other people are saying or thinking. 
Meditation Minis

Hosted by Chel Hamilton

Learn from their mistakes, understand women on a whole new level and avoid the pitfalls that held them back. All by listening to this Podcast wherever you happen to be. 

How to Stop Overthinking Everything

Hosted by The Girls Night Podcast

In this episode, you'll learn:

  • What overthinking is and why we do it so often
  • How to know if we’re overthinking a situation
  • How overthinking can actually have a negative impact on our lives
  • How overthinking can impact our relationships (romantic, family or work relationships)
  • Strategies to help us stop overthinking or double guessing ourselves
  • How to give ourselves more grace and compassion when we feel like we’ve messed up a situation or didn’t say the right thing

RECOMMENDED BOOKS & AUDIO
Winning the War in Your Mind: Change Your Thinking, Change Your Life

by Craig Groeschel

Calm Your Thoughts: Stop Overthinking, Stop Stressing, Stop Spiraling, and Start Living  

by Nick Trenton

Don't Believe Everything You Think: Why Your Thinking Is The Beginning & End Of Suffering (Beyond Suffering)

by Joseph Nguyen

Free Your Mind: A Guide to Overcoming Overthinking

by Amber Issacson

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Your life does not get better by chance, it gets better by change.

I want each person I work with to know they do have a voice, and by becoming accountable, they can change their lives for the better.
CRT, CCDC, CACC
Life Coach & Counselor