Overthinking
Dr.Abdulrahman ALJAMOUSS

It might feel like you’re the only one lying awake at night, dwelling on a decision you made earlier that day or worrying about tomorrow’s to-do list. But you’re not alone—research suggests 73% of 25- to 35-year-olds chronically overthink, along with 52% of people ages 45 to 55.

In many cases, overthinking could show up as rumination, which often involves perseverating on events of the past and even the present with a negative mindset. Whether your tendency of overthinking takes you into the past or focuses on the future, there are positive ways to reframe your thoughts and stress less.

 If you are depressed, you are living in the past.

If you are anxious, you are living in the future.

If you are at peace, you are living in the present. Lao Tzu.

• Thinking too much leads to paralysis by analysis. It's important to think things through, but many use thinking as a means of avoiding action.
• Don't get too deep, it leads to overthinking, and overthinking leads to problems that don't even exist in the first place.
• You don’t have to see the whole staircase, just take the first step.
• If you treat every situation as a life and death matter, you’ll die a lot of times.
• To think too much is a mental disorder. Get help from a psychologist.
• The cause of overthinking for most people is anxiety.
• Your brain has too many tabs open..close them.
• The more you overthink the less you will understand.
• Worry is like a rocking chair: it gives you something to do but never gets you anywhere.
• When you’re thinking and thinking about something then ask yourself: Will this matter in 5 years? Or even in 5 weeks?
• Direct your focus fully outward instead of inward. Two good ways to get outside your own head are: 1. Help someone else out. 2. Exercise.
• If overthinking becomes a way to procrastinate or to not face the fear of getting out of the comfort zone you’re in the small step it. Find just one small or tiny step you can take to move forward. One small action that takes 1-5 minutes.
• Just realize and accept that you can’t control everything. To Prepare and plan are helpful but going overboard with it isn’t.
• Stop stressing, take a deep breath and relax. At the end of your entire life is going to be okay.
• You're loved.

Overthinking — also referred to as rumination — is when you repetitively dwell on the same thought or situation over and over to the point it gets in the way of your life. Overthinking usually falls into two categories: ruminating about the past or worrying about the future. 

If you’re struggling with overthinking, you may feel “stuck” or unable to take any action at all. It can be hard to get the thoughts out of your mind or concentrate on anything else. Sometimes, overthinking can even make things worse.

“The hallmark of overthinking is that it is unproductive,” says Jessica Foley, a licensed psychotherapist in Waltham, Massachusetts. “An example might be spending hours ruminating on a decision and perhaps missing a deadline or losing sleep.”  

Overthinking is not the same as being stressed or worried about a specific circumstance. Having a lot of thoughts about a stressful situation in the short-term can prompt you to make a move. When you’re nervous about an important work presentation, for example, that stress can help you spring into action. You’ll work hard on the project and leave a bit early the day of to ensure you’re on time. 

“Not all overthinking is bad,” Foley says. But it becomes unhealthy when it prevents you from taking action or interferes with your daily life and well-being.

 How to Stop Overthinking

• Accept or Deny Your Thoughts
• Retrain Your Brain
• Meditate
• Get Out of Your Head and Into Your Body
• Do a Brain Dump
• Immerse Yourself in Nature
• Challenge your thoughts
• Get a little help from your friends