10 Signs You're Overthinking and How Transpersonal & Somatic Counseling Can Help
Do you ever find yourself caught in a spiral of thoughts, analyzing and overthinking a situation to the point of exhaustion? I mean hello analysis by paralysis, overwhelm?!
We've all been there, and it's a common human experience for many of us. Overthinking can be a major roadblock to living and thriving and just generally living our lives to the fullest and can also prevent us from fully engaging in the present moment.
So after the doomy gloomy intro let me explain…
What exactly is overthinking? Put simply, it's when we get caught up in a cycle of thinking and analyzing that can lead to increased stress and anxiety. We may find ourselves replaying conversations in our heads, imagining worst-case scenarios, or obsessing over minor details. It can be exhausting and can leave us feeling stuck and unable to move forward.
Now I want to come back to why using our mind is NOT the enemy, for some people, it's a useful tool…given we don’t get lost in there and lose sight of the bigger picture i.e what was the intention of going ‘in there’ in the first place! Usually, we have an intention, and its scarcely ever the case that we just intentionally want to run on the hamster wheel of doom and gloom!
But why do we overthink? As a society (and this is not new news), we are constantly bombarded with information and stimuli. We’re expected to be available and connected 24/7, and even with best intentions set, it can be challenging to disconnect and give our minds a break! This, without the awareness and tools to return to a regulated state can…well, keep us dysregulated! Additionally, our brains are wired to scan for potential threats (sorry, good ol’ negative bias and all), so we may be more prone to overthinking when we are feeling stressed or anxious.
On an individual level, overthinking can be a way to avoid feeling vulnerable or exposed especially if past experiences or traumas are triggered. This is where we enter personal terrain, so thread carefully and know I can only speak to a general sense when not in sessions 🙂 When we overthink, we can feel like we're doing something productive to solve a problem, even if it's just in our minds. It can also be a way to avoid feeling the discomfort that can come with fully experiencing a challenge or situation within our bodies (i.e. it feels safer in our cognitive mind that the real time body experience). It could also provide a sense of control for those of us who like the predictability of the outcome, even if it is just in our minds.
So, how can we pause our overthinking tendency and overcome it?
One key strategy is to develop greater awareness of our thoughts and emotions. When we notice ourselves getting caught up in a cycle of overthinking, we can take a moment to pause and observe our thoughts without judgment (i.e. if going to the next strategy is too overwhelming, this is a way of staying within the realm of the mind but interrupting the stream). This can help us gain perspective and avoid getting stuck in a negative thought pattern.
Another strategy is to focus on our physical sensations and develop greater awareness of our body's responses to stress and anxiety. Experiencing within the body can be more challenging because it requires you to be present and aware of your emotions and sensations in the moment. It can also be challenging if you learnt to disconnect from your body’s sensations as a way of coping with difficult emotions or experiences. Practices like mindfulness, yoga, and somatic therapies can be helpful in developing this awareness and can help us develop greater resilience in the face of discomfort or uncertainty.
If this feels overwhelming, meeting in the middle, opting for a journaling practice is alway a favourite and proven alternative to work. Some people benefit from going waaaay down the worst case scenario option, some people just need to be as detailed or specific as possible to what they have been thinking about - be specific and detail everything. Feel the release as you do so. Another option is to simply journal as a stream of consciousness - just start writing, and allow whatever comes up to be there. As always, practicing non-judgmental compassionate curiosity throughout this (and all) practices.
In order to feel safe digesting your emotions and sensations within the body, it is important to develop a sense of trust and safety in our bodies and our Self’s ability to handle the stress and discomfort.
Finally, it's important to recognize that overthinking and analyzing can only take us so far in terms of problem-solving (sorry!). At some point, we have to take action and face the challenge at hand. By developing greater awareness of our body's sensations and emotions, we can learn to approach challenges with greater resilience and adaptability, even in the face of discomfort or uncertainty.
Overthinking can be a major roadblock to living our lives to the fullest but it doesn’t have to be! By developing greater awareness of our thoughts and emotions, focusing on our physical sensations, and recognizing the limitations of overthinking, we can learn to overcome this tendency and live more fully, in whatever the authentic expression that wants to be expressed is, in the present moment. It asks us to be vulnerable (and therefore courageous, thank you Berne Brown!)
Here are some helpful prompts to help you along the way! It is best to utilise some breathing /movement/self or co regulation tools before answering these prompts so the response is coming from a deeper sense of well-being and not flavoured primarily by your dysregulated state.
What is causing me to overthink? Take a moment to reflect on the underlying cause of your overthinking. Are you feeling anxious, stressed, or overwhelmed? Are there specific triggers or situations that tend to lead to overthinking?
What evidence do I have to support my thoughts? Often, our overthinking is based on assumptions or beliefs that may not be entirely accurate. Take a moment to reflect on the evidence you have to support your thoughts. Is there any evidence to the contrary?
What is the worst-case scenario? Sometimes, our overthinking is fueled by fears and worries about worst-case scenarios. Take a moment to reflect on what the worst-case scenario would be in your situation. How likely is this scenario to actually happen?
What would a trusted friend or advisor say about my situation? Sometimes, it can be helpful to gain perspective from someone outside of our own thoughts and emotions. Imagine what a trusted friend or advisor would say about your situation. How would they advise you to move forward?
What is within my control? When we're caught up in overthinking, it can be easy to feel like everything is out of our control. Take a moment to reflect on what is within your control in your situation. What actions can you take to move forward?
What do I need to let go of? Sometimes, overthinking can be fueled by things that are outside of our control or things that are no longer serving us. Take a moment to reflect on what you may need to let go of in order to move forward and live more fully in the present moment.
So the next time you find yourself caught in a spiral of thoughts, take a moment to pause, breathe, and tune into your body. Your mind (and your body) will thank you!
With Love, Nicole xo
