Counseling psychologist Niamh Delmar on overthinking and how we can cultivate a healthier relationship with our thoughts.
Overthinking is the cycle of repetitively analysing. Psychological states speed up thoughts and thoughts aggravate psychological states.
Psychologist Barry Schwartz refers to "paralysis by analysis" when overthinking keeps you stuck. Your thoughts have a physiological and psychological impact within seconds, and it is estimated we have approximately 60,000 to 80,000 thoughts per day.
Our brains have evolved over the years, which has had significant benefits, but there is a fallout. Spending too much time in our heads is dangerous for our mental health. Overthinking can be habitual and left unchallenged. It negatively affects decision–making, disrupts sleep, and can lead to mental fatigue with the release of the stress hormone cortisol.
Psychologist, author, and researcher Dr. Susan Nolen-Hoeksema refers to it as the "secret of unhappiness." Research has found an overthinking response style is a contributing factor to depression, anxiety, eating disorders, substance abuse disorders. and OCD. It prevents a person from being fully present and is a roadblock to healthy problem-solving.
Rumination is when you dwell on past events and rewind situations. Regrets and resentments feature. The mind disects every minute detail. Others are prone to worrying about future events which puts the body on high alert, expecting the worst to happen.
Existential thoughts, such as "who am I" or "what's it all about", can torment a person, while negative thoughts about self, others or life dampens the mood. People who take their thoughts too seriously are at risk of getting lost in their heads.
Aggravating factors for overthinking include generalised anxiety disorder, depression and traumatic past experiences. Certain personality types, such as introverts, are more prone to overthinking, and it is more common among women.
So, what helps to keep the mind healthy?
Trying to stop thinking is not possible. However, we can bring awareness to thoughts and create a gap between the thinker and them. We can take them less seriously and not believe them.
Remind yourself that thoughts are not facts, and they are not orders. They are often distorted by mood or stressful events.
You are more than your thoughts. Scripts can go around in mental circles without being intercepted for years. Know your scripts, be aware of your inner dialogue and spot any unhelpful ones.
Talk to yourself as you would to a loved one. Shrinking the inner critic or the harsh taskmaster is freeing and facilitates psychological well-being.
Retraining your brain is possible.
We now know the brain is malleable. Old unhealthy mental habits can be changed. Exit when you are going down rabbit holes, or being like a dog with a bone. Catching yourself in the act helps to divert to healthy distractions and mind clearing activities. Interacting with others also interrupts the excessive cycle.
Cognitive defusion is a tried and tested technique to distance yourself from painful thoughts and feelings. Acceptance and commitment therapy (ACT) offers a range of ways to implement this. Seeing thoughts as traffic, categorising them as the usual themes, and not getting sucked in are example of these effective methods. Using the observer mind, we can practice noticing thoughts mindfully rather than struggle with them.
Another defusion technique referred to by Russ Harris is "radio doom and gloom." Imagine your mind as a radio broadcasting negative stories 24/7. You may not be able to switch it off, but you can treat it like background noise and not tune in.
Use your analytical thinking style to your advantage. It can be a positive asset in many facets of life, careers and jobs. Structure and routine can harness a fast mind. Healthy distractions, such as getting outdoors, engaging in new activities and meeting people is beneficial. That’s one of the reasons we see so many participating in open-water swimming year-round. It stops the mental chatter fast!
The body is a positive exit from thinking too much. Yoga, walking, hiking and other forms of exercise moves you out of your head. Creative outlets such as painting, photography, baking, knitting and crafts can also give your mind a break.
The benefits of meditation have been well documented. Mindfulness-based stress reduction developed by Dr. Jon Kabat-Zinn at the University of Massachusetts Medical School has been shown to have significant benefits. It takes daily practice to declutter the mind and pay less attention to unhelpful thoughts. The Headspace app, which uses mindfulness interventions has over 2 million subscribers. People are seeking mental sanctuary.
Throughout the day, as often as possible a simple focussing on the in-breath and the out-breath, over and over again together with a mini body scan can help slow down thoughts. Present-moment living settles the mind by bringing your focus fully on what you are doing in the here and now, and engaging all of your senses.
Break the habit.
According to researcher Susan Nolen-Hoeksema, using a three-step approach is useful.
- Break the grip.
- See thoughts from a broader perspective.
- Avoid future traps.
People also report writing or talking it out frees up some mental space. Questioning can widen the lens creating a more flexible thinking pattern. Ask is this thought accurate, what would your wiser self say and how much does it matter? Be aware of your underlying emotional states.
If thoughts are distressing, obsessional or intrusive, and are impeding daily functioning, talk with your GP or mental health professional. If you are resorting to abusing alcohol or drugs to escape from your head, intervention is needed.
Overthinking can be detrimental to health and well-being, and can block you from living life fully. It is possible to practice getting out of your head in healthy ways.
If you have been affected by issues raised in this story, please visit: www.rte.ie/helplines.
