Ever find yourself spiraling down the rabbit hole of overthinking? One moment, you’re all set to tackle a task, and the next, you realize you’ve spent the last 30 minutes lost in a maze of thoughts.
Mark Twain nailed it when he said, “I’ve lived through some terrible things in my life, some of which actually happened.” It’s a witty reminder that our fears can sometimes overshadow reality.
The Overthinking Trap
What drives us to overthink, especially at the most inconvenient times? In her insightful book, The Age of Magical Overthinking, author Amanda Montell explores this very question. She reveals that our inclination to overanalyze is a natural stress response, often resulting in paralysis by analysis.*
This relentless cycle of worrying about worst-case scenarios can take a significant toll on our mental health, amplifying anxiety and diminishing our overall well-being. As we all know, this not only affects our personal lives but also stifles our professional productivity.
Overthinking clouds judgment, drains energy, and can sabotage our ability to lead well. So, how do we break free from its grip?
Tips for STOPPING Overthinking
You really can take the energy you typically expend overthinking and turn it into meaningful, productive action. Here are some tips for doing that with equal parts compassion and accountability.
1. Move:
If you’re able, go outside and walk — even if it’s just for five minutes. And while you do, perhaps put on music or a podcast – anything to distract you from the downward spiral in your mind. The change of scenery and mental stimuli, along with the increased blood flow, might initiate just the reset you need. I often find that answers come the moment I choose to do something totally different.
2. Get in Touch with a “Tough Love” Friend:
When I’m overthinking, I reach out to my best friend (usually via text). I hash out all the problems that seem like impossible mountains in my mind. Without fail, he either gently provides another angle on the issue, or simply tells me, “You’re doing that ‘mountains out of molehills’ thing again.” It’s usually exactly the prodding I need to take a deep breath, let it go, and laugh at myself a little.
3. Be that “Tough Love” Friend — to Yourself:
When you catch yourself overthinking, pause. Ask yourself, “What would I say to a friend in this situation?” Treat yourself with the same response you’d offer them. Ideally this will be some mixture of kindness and reality-checking. When I do this, it sounds like this in my head: “Oh honey, you’re doing it again. Just stop. The rumination is doing nothing for you, you know better.”
4. Foster Open Communication:
Chances are, your colleagues struggle with overthinking as well. Encourage your team to share their thoughts and concerns—and share yours with them, too. Creating a supportive environment where all questions and problems are fodder for discussion can alleviate the burden of overthinking and promote collaborative problem-solving.
5. Mindfulness Techniques:
Simple practices like deep breathing or short meditations can ground you in the present, reducing anxiety and enhancing clarity. Breathe in calmness, breathe out chaos!
6. Lead with Empathy:
Remember, everyone faces challenges. Many overthink. Many ruminate. We’re only human. By showing empathy towards your colleagues, you cultivate a culture of support that combats the isolation we all feel caused by overthinking.
In Sum
Overthinking is the thief of joy and clarity.
Compassion is a vital remedy for counteracting overthinking. By nurturing self-compassion, we can soften the harsh judgments we place on ourselves. Additionally, fostering a compassionate environment encourages open discussions about mental health, making everyone feel seen and supported. This not only enhances individual well-being but also strengthens team dynamics and productivity.
As we navigate our professional journeys, let’s commit to being more compassionate—toward ourselves and each other. It’s perfectly okay to ask for help and take breaks when needed. Together, we can create a more understanding and productive workplace.
*Montell, Amanda. (2024). The Age of Magical Overthinking: Note on Modern Irrationality.Simon and Schuster, 45.
