How to Stop Over-thinking
Over-thinking arises from an array of distorted thinking patterns and can feel overwhelming and even debilitating.
It is important to take a look at the different types of thought distortions that may be contributing to your over-thinking in order for you to increase awareness and begin to manage your thoughts more easily.
Distorted thinking, otherwise known as cognitive distortions, refers to patterns of thinking that are biased, negative, irrational, or inaccurate. These thought patterns can lead to emotional and behavioural problems.
There are several types of distorted thinking recognised in Cognitive Behavioural Therapy (CBT) and psychology. Some common examples include:
All or nothing thinking (or black & white thinking) – This involves seeing things in extreme, polarised terms without recognising any middle ground. For example, seeing a situation as a complete success or failure with no shades of grey in between.
Over-generalisation – Drawing broad conclusions based on a single, or limited number of experiences. For instance, if someone is rejected from one job, they may generalise that they will never find any job.
Catastrophising – Exaggerating the negative outcomes of a situation and imagining the worst possible scenarios. This can lead to increased anxiety and fear.
Discounting the positive – Ignoring or down-playing positive aspects of a situation, oneself, or others. For instance, dismissing compliments or positive achievements as insignificant.
Emotional reasoning – Believing emotions reflect reality, regardless of evidence. For example, assuming that feeling anxious about a situation means it will inevitable go wrong.
Mind-reading – Assuming you know what others are thinking or feeling without any evidence. This can lead to misunderstandings and conflict.
Fortune telling – Predicting negative outcomes without sufficient evidence, often accompanied with anxiety about the future.
Personalisation – Taking excessive responsibility for events, especially negative ones, without considering other possible contributing factors.
‘Should’ statements – Using ‘should,’ ‘must’ or ‘ought’ to impose unrealistic expectations on oneself or others, leading to feelings of guilt or frustration.
Labelling – Applying negative labels to oneself or others based on past behaviour leading to a narrow and fixed view of character.
Mental filtering – Focusing solely on negative aspects while filtering out the positive elements of a situation.
Magnification and Minimisation – Exaggerating the importance of negative events (magnification) and down-playing the significance of positive events (minimisation).
Identifying and challenging these cognitive distortions is a significant part of cognitive behaviour therapy and other forms of psychotherapy, helping individuals develop more balanced and rational thinking patterns.
Overcoming distorted thinking is a valuable skill that can greatly improve your overall emotional well-being and decision-making abilities. Here are some steps you can take to overcome distorted thinking:
Identify the distorted thoughts – The first step is to become aware of your distorted thoughts. Pay attention to negative thought patterns as described above. Journalling can help you track your distorted thoughts and identify patterns.
Challenge the thoughts – Once you recognise a distorted thought, challenge its validity. Ask yourself if there is evidence to support this thought or if it is based on assumptions and biases. Consider alternative explanations and more balanced perspectives.
Seek evidence – Look for evidence that supports or contradicts your distorted thoughts. Are there past experiences that disprove the negative beliefs you have about yourself or your situation? Gathering evidence can help you see things more objectively.
Practice mindfulness – Mindfulness involves staying present in the moment without judgement. By practicing mindfulness, you can become more aware of your thoughts and learn to observe them without getting overly attached or getting carried away by them.
Replace distorted thoughts with realistic thoughts – Focus on what is most likely to be true, considering both positive and negative aspects of a situation.
Use positive affirmations – Utilise positive affirmations to counteract negative self-talk. Repeat empowering statements to yourself to reinforce a more positive and constructive mindset.
Seek support – Talk to a friend, family member, or therapist about your distorted thinking. Sometimes an outside perspective can help challenge your thoughts and provide encouragement.
Practice Cognitive Behaviour Therapy (CBT) – CBT is a therapeutic approach that focuses on identifying and challenging thought distortions. Consider seeking a qualified therapist who can guide you through this process.
Avoid comparisons – Avoid comparing yourself to others as this can lead to feelings of inadequacy and distorted perceptions of your own worth. Focus on your progress and growth instead.
Practice self-compassion – Be kind and understanding towards yourself. Treat yourself as you would treat a friend who is going through a tough time. Avoid self-criticism and replace it with self-compassion.
Remember, overcoming distorted thinking takes time and consistent effort. Be patient with yourself as you work on developing healthier thinking patterns. Celebrate your progress along the way and remember that seeking professional help is always an option if you find it difficult to do it on your own.
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