Overcoming Overthinking

Introduction

• Addressing the habit of overthinking
• Acknowledgment that thinking will not change the past

Exercise to Let Go

• Close your eyes: Take a deep breath in and out
• Visualization: Picture yourself on an empty beach with peaceful waves
  • Each wave pulls away thoughts, worries, or regrets
  • Focus on the sound of the ocean and space in your mind
• Physical Release: Stand up, shake out hands, arms, and legs to let go of tension
• Reflection: Assess how you feel after the exercise

Strategies to Stop Overthinking

• Change Your Environment:
  • Notice thoughts repeat in specific places (e.g., bed, shower)
  • Break the pattern by moving to a different room or space
• Journal Prompt: Use a designed journal or any paper
  • Answer the following questions:
    • Did this happen exactly like I think it did?
    • Will this matter in 5 days, 5 months, or 5 years?
    • Can I control it?
    • What action can I take right now?
• Physical Action: Write down persistent thoughts
  • Be honest, no fake positivity
  • Destroy the paper (shred, burn) to physically let go of the thoughts

Mindset Shift

• Recognize that personal experiences can feel exaggerated
• If a friend were in your situation, what would you tell them?
• Adopt a third-person perspective

Flip the Script

• If feeling anxious about doing something, consider:
  • What is the best thing that could happen?
  • Shift focus from worst-case scenarios to best-case scenarios

Physical Release of Anxiety

• Acknowledge that overthinking is also a physical response
• Animals shake off anxiety; humans do not
• Use shaking or physical movement to release tension and anxiety

Reflection on Overthinking

• Question the effectiveness of overthinking
  • Has it ever helped more than it hurt?
• Consider taking action instead of overthinking

Conclusion

• Emphasize the importance of action over rumination
• Encourage a shift in thoughts and behaviors to manage overthinking effectively.