Stop Over-Thinking: Strategies To Overcome A Vicious Cycle Ep. 68


Do you find yourself trapped in a never-ending cycle of overthinking? Are your thoughts racing in circles, leaving you stressed and anxious? Overthinking can be a relentless adversary, but the good news is that you have the power to break free from its grip. In this podcast, we will explore some effective strategies to help you overcome the vicious cycle of overthinking and regain control of your thoughts and emotions.

Overthinking is a common mental quagmire that many of us find ourselves ensnared in from time to time. It’s the seemingly endless loop of thoughts, doubts, and uncertainties that can paralyze decision-making, elevate stress levels, and hinder personal and professional growth. In this fast-paced, information-saturated world, where choices abound and consequences loom, the propensity to overthink has become an unwelcome companion for many.

The irony is that overthinking often arises from a well-intentioned desire to make the best decisions and avoid potential pitfalls. However, it can lead to analysis paralysis, indecision, and the chronic anticipation of problems that may never materialize. The relentless swirl of thoughts can be mentally exhausting, affecting both our emotional well-being and our ability to take meaningful action. The good news is that you have the power to break free from this self-imposed mental prison. In this podcast, we will explore a series of effective strategies designed to help you overcome the vicious cycle of overthinking. These strategies encompass mindfulness practices, cognitive techniques, lifestyle adjustments, and emotional tools that you can integrate into your daily routine to regain control of your thoughts and emotions.

Podcast Highlights:

  • What we decide to feed our attention to  greatly influences our thoughts, emotions, and experiences-shaping the direction of our lives
  • Overthinking and excessive worry can be detrimental to our health- trust in God’s provision and take things one day at a time  
  • Overthinking can hinder us from hearing God’s voice and discerning His will for us
  • Overthinking leads to lack of trust in God, indecisiveness, avoidance, negativity/anxiety, and distracted focus from God
  • Refusing to deal with overthinking holds us captive from producing fruit 
  • We need to understand who we are and whose we are
  • Techniques to stop overthinking include acknowledge it exists, mindfulness, challenge your thoughts, set limits on decision making, distract yourself with a different activity, practice self care, challenge perfectionism, practice gratitude, seek professional help
  • Matthew 6:34 – Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.
  • Psalm 1:3 – That person is like a tree planted by streams of water, which yields its fruit in season and whose leaf does not wither—whatever they do prospers.
  • 1 Corinthian 10:13 No temptation has overtaken you except what is common to mankind. And God is faithful; he will not let you be tempted beyond what you can bear. But when you are tempted, he will also provide a way out so that you can endure it.
  • Philippians 4:8 – Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things

Here are five of the best strategies to overcome overthinking:

  1. Mindfulness Meditation: Practicing mindfulness involves staying fully present in the moment, observing your thoughts without judgment, and redirecting your focus when it drifts into overthinking. Regular mindfulness meditation can help you become more aware of your thought patterns and reduce their power over you.
  2. Set Time Limits for Decision-Making: Establish specific time frames for making decisions, both big and small. This prevents you from endlessly mulling over choices and forces you to take action within a reasonable timeframe. Setting boundaries around decision-making can alleviate the overthinking process.
  3. Journaling: Keeping a journal allows you to externalize your thoughts and emotions. Write down your worries, anxieties, and the thoughts that trouble you. This process provides clarity, helps identify patterns of overthinking, and can be a therapeutic way to process your feelings and concerns.
  4. Physical Activity: Regular exercise releases endorphins, which are natural mood elevators. Engaging in physical activity not only benefits your physical health but also helps divert your attention away from overthinking and reduces stress.
  5. Seek Feedback: Discussing your thoughts and concerns with trusted friends, family members, or colleagues can provide different perspectives and insights. Seeking external input can help you see situations more clearly, reduce overthinking, and make more informed decisions.

Here are three questions to encourage you to take actionable steps in overcoming overthinking:

  1. What are the specific situations or areas of your life where overthinking is most prevalent? Identifying the triggers and contexts where overthinking occurs is the first step in addressing it. Reflect on when and where you tend to overthink the most.
  2. Which of the strategies discussed resonates with you the most? Consider the strategies mentioned in this article, and think about which one aligns best with your personality and lifestyle. Are you drawn to mindfulness meditation, setting time limits, journaling, seeking feedback, or another approach?
  3. What is one small, actionable step you can take today to combat overthinking? Taking action, no matter how small, is the key to progress. Decide on one concrete step you can implement immediately to address your overthinking tendencies. It could be as simple as setting a time limit for a decision or starting a mindfulness practice for just five minutes each day.

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1 Comment

  1. Great read! Over thinker all my life–although I’ve gotten better by speaking God’s word over or about what I’m overthinking and talking with Him about it!! 🙂

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