Have you ever had someone tell you, “You’re overthinking this?” Maybe you are feeling stuck in a decision that you have to make, replaying a mistake you made in your head from the day before, or caught thinking about the “what ifs” in a situation that may or may not happen in the future. In reality, this is something everyone experiences from time to time, but when experienced more frequently it can lead to bigger impacts on your daily life and mental health.
What overthinking looks like
Overthinking—or thought spiraling—can be used to describe the feeling of being consumed or stuck in a range of negative thoughts surrounding a situation, trigger, or worry. There are many different reasons why someone might be overthinking, but one way to cope with overthinking is by challenging the negative thoughts with a curious perspective.
What is thought challenging?
Thought challenging is a CBT technique that uses questions to invoke curiosity and a more objective perspective on situations that may feel clouded with heavy emotions. If you feel stuck overthinking try asking yourself these questions to challenge the spiral and build a sense of acceptance for the present moment:
What is the fear?
Do I know for a fact that this thought is true?
Do I notice a thinking error (all-or-nothing thinking, catastrophizing, mindreading, etc.)?
What would be the opposite of this fear?
Could that be true?
What advice would you give a friend in this situation?
How is this thought going to affect you in a week? Month? Year? 5 years?
What if thought challenging doesn't work?
If you go through the questions and are still feeling overwhelmed or completely stuck in your thoughts, try getting up and doing something different in the moment. This could look like going for a walk outside, watching a feel-good TV show, calling a friend, or trying a new hobby.
The more you engage with a thought loop, the stronger it will become at times. Finding ways to sit with the thoughts but not engage with the negative loop can aid in building a tolerance for navigating overthinking. Once you feel more regulated in the moment, you can revisit the situation with a more balanced and curious perspective to process.
Give these questions a try next time you feel like you're overthinking.
In the beginning, these questions might feel a little forced or awkward, but the more you practice this skill the more natural this curiosity and acceptance will feel. Save these questions in your phone and the next time you feel yourself overthinking, give it a try.