Overcoming Overthinking

Introduction

• Overthinking can become a habit.
• Revisiting past moments leads to regret but thinking cannot change them.
• Suggestion to let go of overthinking instead of dwelling on it.

Guided Exercise

• Close your eyes:
  • Take a deep breath in, hold it, then let it out.
  • Picture standing on an empty beach; visualize waves pulling away thoughts and worries.
  • Focus on the sound of the ocean, creating mental space.
• Physical Release:
  • Stand up and shake out your hands, arms, and legs as if letting go of something sticky.
  • If uncomfortable doing this in public, find a private space to do it.

Benefits of Letting Go

• Feeling even 1% better is considered a win.
• Engage with the exercise by sharing feedback in the comments.

Strategies to Stop Overthinking

Break the Pattern

• Notice thoughts repeat in familiar places (e.g., bed, shower).
• Suggestions:
  • Change your physical environment (e.g., go outside, move to a different room).
  • Change your position (e.g., sit on the floor instead of a chair).

Journaling Exercise

• Use a designed journal or a piece of paper to answer:
  1. Did this happen exactly like I think it did?
  2. Will this matter in 5 days, 5 months, or 5 years?
  3. Can I control it?
  4. What action can I take right now?
• After journaling, let it go.

Physical Release of Thoughts

• Write down persistent thoughts honestly.
• Destroy the paper: shred, burn, or otherwise eliminate it to physically release the thoughts.

Mindset Shift

• Recognize that personal experiences can feel larger than they are.
• Advice to self: If a friend were in your situation, what would you tell them?
• Try to view the situation from a third-person perspective.

Flipping the Script

• When feeling stuck on why not to do something, ask:
  • What is the best thing that could happen?
• Shift thoughts from worst-case scenarios to best-case scenarios.

Physical Manifestation of Anxiety

• Acknowledge that anxiety manifests physically, e.g., tightness in the chest.
• Animals shake to release anxiety; humans should do the same to release tension.
• Utilize visualization for mental focus and release.

Final Reflections

• Question the effectiveness of overthinking:
  • Has overthinking ever helped more than it hurt?
• Emphasize action over thought; pride should come from doing, not just thinking.