It can be very difficult to stop thinking too much. Especially when you’re driven by the desire to do everything perfectly. It’s perfectly normal to want to do things right and make the right decisions. But over-thinking can lead to mental fatigue and become counter-productive. Just because you think for hours on end doesn’t mean the result will be positive. It’s not a question of stopping thinking, but of learning to decide and act with a minimum of thought.

This mini-guide will help you stop overthinking and take action, because if you often say to yourself “I’m overthinking”, it’s a serious problem.

What is overthinking?

You’ve probably said to yourself that you think too much. When we find we’re thinking too much, it’s all too often when we start to see the clock ticking. We think so much about something that we forget we have a life outside of it. Thinking too much means concentrating on one thing for too long. We think we have to think again and again to find the best solution to a problem. But just the opposite can happen.

When we say to ourselves “I’m thinking too much”, it’s also for a reason other than finding a solution to a problem. The reason for thinking may be anxiety about choices already made. Have I made the right choice? Have I taken all the parameters into account? Will I regret it? What we often do is relive our choices and actions in our minds, over and over again. Unfortunately, rumination only focuses on the negative, such as past failures. This accentuates our anxiety and restarts the thought loop.

We mistakenly think that overthinking is a good thing, as it allows us to see all the angles of a situation and make better decisions. But we mustn’t forget that it can cost time and energy, and that in the end, we may even be wrong. Nothing is certain, and sometimes the only thing to do is act.

Some types of overthinking

There are many types of overthinking. Identifying your type of overthinking helps you block the mechanism in time.

ALL-OR-NOTHING THINKING
We’ve all been there. Believing that there are two possible outcomes: failure or success. People who take this view are unable to see the bright side of failure and live accordingly. They think that when you fail, you fail, and nothing else.

This all-or-nothing thinking can lead to overthinking, because failure is not an option. It’s an obligation to do well, otherwise you’re a failure. There are other reasons too. If a decision has to be made, there’s only one right decision among a multitude of possibilities. Making a less good decision is a failure.

EXAGGERATING CONSEQUENCES
Another form of overthinking is the exaggeration of consequences. This is when, in the event of failure, we imagine catastrophic scenarios that exceed even the impact of that failure. For example, if you don’t get the grades you want, some students think they’ll never be able to practice their dream job. Another example: if you miss the bus, you think it will cost you your job.

But why do we exaggerate the consequences of our failures? Very often, it’s because of an inability to put things in their place. Lack of self-confidence can also be at the root of the bad habit of associating each failure with an even bigger one.

The exaggeration of consequences leads us to think long and hard to avoid the failure that could lead to even bigger ones.

OVER-GENERALIZATION
We think again and again to avoid what seems inevitable. This is often the case when we’ve had disappointing experiences in the past and start to generalize. “I’ve done it before and it didn’t work, so I don’t see why it should work this time”. At the same time, we can be motivated to generalize in a positive sense. In other words, what did we do that worked, and what can we do again now? The problem arises when we don’t see any successful past situation similar to the present one. Right now, we’re telling ourselves there’s no chance of it working, because nothing we’ve done has ever been done in that direction.

Causes of excessive thinking

RUMINATING ON THOUGHTS
One of the causes of overthinking is repetitive thinking. Endlessly dwelling on the past is not only exhausting, but can also be detrimental to mental health. However, some people just can’t stop.

To stop thinking too much, you have to stop ruminating. It’s not easy if you’re used to it, but it does take effort. It’s because we ruminate that we relive sad scenes, failures, and our mind makes the connection with our current situation. But every situation is unique.

BEING TOO PROBLEM-ORIENTED
We often think too much when we’re too focused on problems. Faced with every new situation, we only see the problems and don’t even think about the solution. In the end, we think about identifying all the problems, not finding a solution.

This view inevitably leads to long periods of reflection, because there will always be problems. What we do unconsciously is find every reason to do nothing. The solution is to think about finding a solution to an existing problem, instead of looking for new ones. For example: when preparing for a job interview, don’t focus too much on your weaknesses or think too much about why and how you failed. Instead, think about how you’re going to ace the interview, what you’re going to say, how you’re going to dress, how you’re going to present yourself, etc.

YOU HAVE TROUBLE MAKING A DECISION
Another cause, or rather effect, of overthinking is difficulty in making a decision. When you say to yourself “I’m thinking too much”, chances are you’re doing so in the hope of making the best possible decision. The problem is that the more you think, the harder it is to make a decision. This is what happens when you can’t decide on a dish, because you want to choose the best on the menu. And the waiter comes by every two minutes to ask if you’ve already chosen, and your answer is always “no”.

Why is it so difficult to make a decision when we overthink things? Because we keep repeating the same information over and over again, and our brain doesn’t know what to do with it.

DECISIONS ARE QUESTIONED
Yes, even after we’ve made a decision, we question it. Because we think that, with time, we’ll find a better solution. But questioning a decision can lead us to start again and again. In the end, we end up right back where we started, with no decision and no action.

It’s important to remember that a decision is a decision, and to avoid second-guessing it. Even if you’re afraid of making a mistake, you must learn to follow through on your convictions. This builds self-confidence and, when the decision turns out to be the right one, you feel better about yourself. If you fail, you can hold your head high because you went all the way.

The effects of overthinking

In addition to sleepless nights, the inability to make a decision and constant rumination, overthinking can lead to other, more serious problems.

When you get into the habit of overthinking, you can develop mental health problems such as :

obsessive-compulsive disorder
depression
panic disorder
generalized anxiety disorder
post-traumatic stress disorder.

At the same time, these mental illnesses can be causes of excessive thinking.

“I overthink”: How to stop overthinking

What if thinking less was the key to making better decisions? As well as making better decisions, you’ll save yourself unnecessary brain fatigue.

CHALLENGE YOUR NEGATIVE THOUGHTS
As we saw above, we dwell too much on the negative things that can happen, or on the reasons not to act. Just as you question your decisions, do the same with your negative thoughts. Question your negative thoughts, because they are often unfounded. In other words, be more positive and prove to yourself that those negative thoughts are just a figment of your overactive imagination.

What’s more, we tend to focus much more on negative things. Train yourself to think positive thoughts too, and draw strength from them. For example, if you want to quit your job but are thinking of all the consequences, think of all the good reasons to do so. Let positive thoughts invade your mind. Positive visualization is an excellent way of doing this. This involves projecting yourself into the outcome you want to experience, and feeling it deep inside. This exercise can be used when you feel that your negative thoughts are gaining ground.

DISTRACT YOURSELF
Our brains can easily find a solution in the background, while we’re busy doing something far less stressful. That’s why some people get into the habit of going for a run when they have a big problem to solve. This allows the brain to work at full speed.

Instead of sitting around desperately looking for a solution, distract yourself for twenty minutes or so. You can go to the park, have dinner or even just sleep. During these breaks, avoid thinking about your problems and enjoy them. Without paying attention, you’ll find a solution in the crowd. Remember, just because you spend hours thinking doesn’t mean you’re more likely to find a good solution. And always distinguish between looking for problems and solving them.

PRACTICE MEDITATION
The mind can become saturated with uncontrollable negative thoughts. This makes it impossible to think intelligently. The solution can be meditation. It allows you to reorganize your thoughts and your mind becomes much clearer. After meditation, you’ll feel like you’ve cleared your head, which is the case.

Once you’ve meditated, you’re more willing to think, and you’re also more rational and objective. It eliminates intrusive thoughts and worries and leaves room for common sense. You only need 10 to 15 minutes to feel the effects of meditation. You are free to prolong it or not, but the most important thing is to remember to meditate when you feel a mental disturbance.

PRACTICE SELF-ACCEPTANCE
One of the main problems of overthinking is the repetition of past failures. We generalize and fail to wipe the slate clean. As a result, we become extremely doubtful about our choices and actions.

Self-acceptance is the solution to this problem. It’s about accepting who you are and your past, in order to focus on the present. Past failures are past failures, past mistakes are past mistakes. It’s also about being more tolerant of ourselves. And recognizing that we’re already doing our best. The important thing is to do our best now.

What’s more, it invites us to practice gratitude towards ourselves. To be proud and grateful for what we’ve been able to achieve so far. There are not only negative results, there are also positive ones. So forgive us our mistakes and failures, acknowledge our efforts and focus on the present moment.