How To Finally Stop Overthinking

I’m thrilled to share with you a brilliant resource I just found:

Overcoming Overthinking, Ruminating, and Intrusive Thoughts Workbook

Licensed Therapist, Suzette Bray, shares her professional insights, tips, and strategies for overcoming these three unhelpful thought patterns. 

When we’re overthinking, we’re stuck in thinking about the future in the form of worries, what ifs, and worst-case scenarios. We likely experience “analysis paralysis” and may find it difficult to make decisions. 

Courtesy of L Suzette Bray, here are a few questions:

• How often do you catch yourself in a “what if” thought loop?
• How often do you second-guess or overanalyzeyour decisions?
• When considering your future, how often are you imagining worst-case scenarios?
• How difficult is it for you to move on after you make a decision?

Try this:

For 3 minutes, write down all of your worries, what ifs, and worse-case scenarios. When the timer goes off, say this to your brain:

“You’ve had your turn to overthink. Now we’re moving on.”

When we’re ruminating, we’re stuck in looping thoughts regarding things that have already happened in the past. Ruminating doesn’t solve anything - it keeps us stuck in resentment, regret, anger, and frustration. 

Here are a few questions:

• Do you find yourself replaying past events over and over as you criticize your actions, words, or decisions?
• How often do you dwell on past mistakes or regrets?
• Do you tend to fixate on past conversations and imagine better responses?
• When thinking about the past, do you get stuck in a loop?

Try this:

• Get yourself back into the present moment by:
  • Getting up and moving
  • Smell something
  • Taste something
  • Listen to music or something comforting
  • Touch something like a pet or soft blanket
  • Look at something that delights you like pictures or something in nature

When we’re contending with intrusive thoughts, we may notice that disturbing, violent, or inappropriate thoughts pop into your mind seemingly out of nowhere, much like junk mail in your mailbox.  Intrusive thoughts don’t mean anything about your character. 

Here are a few questions:

• Do you ever experience random, disturbing thoughts that pop up out of nowhere?
• When you have an intrusive thought, how does it make you feel? Ashamed?
• How often do you worry about the meaning of your intrusive thoughts?
• Do you find yourself trying to suppress or push away these thoughts?

Try this:

• Call out the thought:
  • “My brain is telling me that because my back hurts, I must be dying of cancer.”
• Desribe the physical sensations that accompany the thought:
  • “There’s the whoosh of anxiety in my chest.”
• Notice the time:
  • “I wonder how long the sensation will last this time.”

 

Here’s a link to buy a copy of Suzette Bray’s workbook:

Overcoming Overthinking, Ruminating, and Intrusive Thoughts Workbook

 

If you know you could use some support and accountability, email me to schedule a complimentary happy hour call:

terribradwaylifecoaching@coachbradway.com

 

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My new book Intentional Intoxication: How To Deliberately Distill The Different Life You Desire, is available on Amazon. You can imbibe on the entire book in one, short, intentionally happier hour:

Intentional Intoxication Book

 

If you’re interested to know about how I can support you in overcoming the habit of escaping or chasing, I invite you to reach out to me by using the email below and we find a time to chat:

terribradwaylifecoaching@coachbradway.com

 

For a quick shot of your life’s current level of intoxication, I invite you to complete the 10 Questions on my Intoxication Inventory:

Intoxication Inventory