A psychotherapist reveals her daily exercises for overcoming overthinking.

Anxious tendency that I frequently encounter in my psychotherapy practice is overthinking, which can manifest in various ways, such as rehashing the past or worrying about the future.

Empathy is something I understand. As a younger person, I experienced how overthinking negatively impacted my quality of life. Studies have demonstrated that excessive thinking can decrease energy levels, stifle creativity, and lead to sleeping difficulties.

I eventually realized the importance of finding a healthy way to cope, and I turned my passion for helping others into a career. Here are three strategies I employ daily to overcome overthinking.

1. Positive reframing

The concept of "toxic positivity" involves encouraging people to maintain a positive outlook, even in challenging circumstances.

Instead of focusing on the negative aspects of the situation, consider if there are any benefits or ways to change it.

Example:

Being a boss is exhausting as I have to manage numerous complex personalities while dealing with numerous deadlines and responsibilities. My job just sucks.

Although venting may provide temporary relief, it does not resolve the issue. You may continue to ruminate on your job dissatisfaction or perceived inadequacy in management.

I'm struggling to stay connected to certain aspects of my workload and I'm wondering if there's anything I can do to improve the situation.

By breaking down tasks into manageable parts and tackling them one at a time, you can reduce anxiety and gain control over your situation.

2. Write down your thoughts once, then distract yourself for 24 hours

An internal alarm system is triggered in our brains when we perceive a threat or conflict.

I have discovered that writing down my emotions and waiting for at least 24 hours (or a shorter period if it's urgent) before responding or taking any impulsive action has led to success for me.

I put that draft away while I distract myself with another task.

Example:

You received an email about something that went wrong, and now you're upset, your heart races, your breathing becomes shallow, and you're fixated on what went wrong and why it's your fault.

If you respond to an email while your mind is in "alarm mode," you may say things you'll regret later, which could then perpetuate a cycle of overthinking.

Writing down negative thoughts diminishes their power; I frequently don't feel the urge to act on my anxious thoughts after committing them to paper.

3. Practice ‘specific gratitude’

Gratitude can boost our happiness by helping us view our frustrations in relation to what we cherish and connecting us to something greater, such as others, animals, nature, or a higher power.

I find that repeating the same gratitude practice repeatedly can become routine and reduce its effectiveness. Instead, I prefer to practice "specific gratitude," which involves focusing on particular things I am grateful for.

Example:

Instead of writing in my journal every day that "I am grateful for my health," I'll write something like, "I am grateful that I woke up today without any back pain and have the ability to do today's workout."

I will appreciate my health tomorrow, particularly my ability to run for an extended period.

Jenny Maenpaa, a licensed clinical social worker, founded Forward in Heels, an intersectional feminist group therapy practice in New York City that helps women stand tall and own their worth.

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