Negative spirals are exhausting at best. Stop them stealing your attention with these simple strategies
**SCIENTISTS AT STANFORD UNIVERSITY AND THE SCHOOL OF COMMUNITY MEDICINE, TULSA.
Ever had zero recollection of a conversation or TV show, because you were distracted by your restless mind the whole time? If you struggle to be in the moment on a regular basis, you may be a chronic overthinker. Perhaps today you’ve replayed a recent embarrassing incident over and over again in your mind, or you’ve spent hours agonising over a decision that you made years ago. Having a brain that doesn’t switch off is tiring and stressful. ‘It’s why the phrase “mental exhaustion” was coined,’ says psychotherapist Owen O’Kane*. Left unchecked, this can lead to anxiety and depression. So here’s how to break unhelpful thought cycles and quiet your racing mind…
Spot the signs of overthinking
Our minds are designed to think, so how can you tell if your thought cycles are healthy or potentially harmful? ‘Being preoccupied with thinking, having poor concentration and spending lots of time worrying, analysing, ruminating or predicting outcomes are classic signs that you’re an overthinker,’ says Owen.
If you tick four or more of the statements below, overthinking may be harming your wellbeing.
❏ It’s hard to move on when someone is blunt with me.
❏ Making decisions is difficult, and even when I’ve made one, I continue to wonder if another option would have been better.
❏ I naturally think of the worst thing that could happen.
❏ I keep replaying conversations in my mind, wishing they could have gone differently.
❏ When something negative gets stuck in my head, I struggle to think of anything else.
❏ I’m constantly trying to work out what other people could be thinking or feeling.
❏ Uncomfortable or embarrassing situations make me cringe long after they’ve happened.
❏ I plan in advance what I’ll say to someone.
Why the problem is worse for women
Overthinking can happen to anyone, at any time. ‘Someone can fall into a pattern of overthinking following a period of trauma, transition, loss, illness or an adverse life event,’ explains Owen.
For some, the pandemic served as a trigger for this state of mind. ‘It can sometimes be used as a way of trying to make sense of or dealing with a painful life event, but it’s more likely to keep someone “stuck” rather than being able to move forward.’
Unfortunately, women are mor
