Mental strength expert advises to 'stop overthinking everything.'

The cost of overthinking is even higher than you imagine.

Deliberating too much can lead to debilitating worry, backward movement, and physical and mental health problems.

My recent book, "The Mentally Strong Leader," discusses the importance of confidence, resilience, and mental strength in overcoming overthinking, something I have been studying for three decades.

One effective way to stop overthinking and channel mental strength is to replace "What if?" with "We'll see."

Overthinkers often find themselves stuck in analysis paralysis when they ask themselves "What if?" Instead of dwelling on this impossible question, try replacing it with "We'll see" to move forward with acceptance.

Despite having to give a big presentation at work, you are preoccupied with thoughts of potential mishaps, such as forgetting what you were going to say or the audience disagreeing with your findings.

I've put in the work to be prepared, so now we'll see what happens.

Saying "We'll see" can help you silence your inner thoughts with a sense of finality, unlike the uncertain "What if..."

Now that you've completed all the necessary preparation, it's time to see how everything unfolds.

6 more powerful tips to stop overthinking

I have taught six effective tips to chronic overthinkers, which have yielded excellent results.

1. Reopen the door only when new information knocks

When you constantly revisit your decisions and refuse to close the door on a call you've already made, it leads to uncertainty and confusion for yourself and others, ultimately eroding your confidence.

Rewritten sentence: Make decisions based on the best information available at that time and then move forward.

If you have doubts about a decision, revisit it only if new information changes your perspective.

2. Distinguish between overthinking and problem solving

Constantly thinking about different scenarios and possibilities can seem like problem-solving, but it often leads to spinning in a circle without actually achieving anything.

Rewritten sentence: If you find yourself in a situation where you're not sure how to proceed, ask yourself if you're solving the problem or just circling it.

3. Assume good intent

Overthinking often results from interpreting things negatively, assuming ill will, and closely examining someone's words and actions. This can lead to jumping to conclusions that someone is causing you harm or only looking out for themselves.

The assumption that the vast majority of the time, that's simply not the case, so why assume that's what's happening?

If you find yourself on the wrong side of this, say to yourself, "Their intent is not warping their content."

4. Embrace 'informed ignorance'

You cannot predict the future, read minds, or have complete knowledge, so don't attempt to do so.

Our brain's tendency to seek answers when uncertain can lead to dangerous assumptions, which are often inaccurate or misguided.

Embrace "informed ignorance" by considering the implications of uncertainty and acknowledging that you cannot know everything you desire.

Life doesn't operate like that, and simply thinking more intensely and persistently won't reveal the future.

5. Stop catastrophizing

Rewritten sentence: Please refrain from exaggerating the significance of minor occurrences.

It's challenging not to focus on negative outcomes. However, it's essential to recognize that these thoughts are just your imagination leading the way. Avoid creating a self-fulfilling prophecy by refraining from dwelling on doomsday thinking, which can contribute to the very outcomes you fear.

What evidence do you have that this negative outcome will definitely occur?

6. Evaluate the true impact of being wrong

We often feel the need to overthink because we fear the consequences of being wrong, but it might make sense to overthink only in extreme situations like jumping a motorbike over the Grand Canyon or swimming with a great white shark. However, for the decision you made in that meeting yesterday, not so much.

What is the realistic cost of being wrong when you can lower the stakes, you raise your ability to get mentally unstuck?

Scott Mautz is a well-known speaker, trainer, and LinkedIn Learning instructor. He was previously a senior executive at Procter & Gamble, where he oversaw several of the company's largest multi-billion-dollar businesses. He is the author of "The Mentally Strong Leader: Develop the Skills to Control Your Emotions, Thoughts, and Actions." Connect with him on LinkedIn.

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