Are you among those who when you want to sleep suddenly think about the past and the future? Moreover, seeing the Instagram posts of friends who have been in session, can work, continue S2, are fiancée, and marry makes them think more and compare their achievements with themselves. If so, then you are experiencing overthinking.
It's no stranger when it comes to overthinking. So, what exactly is overthinking, and how to overcome it? Let's look at the following explanation.
Overthinking
Overthinking is overthinking the past as well as the future which triggers feelings of fear or worry. The body is in the present but the mind is difficult to control so the mind travels to the past and the future. These thoughts arise from experiences of guilt, shame, or anxiety about the future.
Worried about something superfluous and unable to control the mind? Worried about thinking about a problem but without solving it seriously? This includes overthinking.
For example, you think "why did I do that job in the first place".
"Alas, tomorrow there is a presentation with the director, really afraid that the talk will not be smooth"
"It's like I'm talking wrong, duh, I'm really embarrassed"
"About tomorrow I can have a salary of 50 million, right"
"Ouch, I'm afraid that you won't be able to buy a luxury house tomorrow"
The impact of overthinking can have a bearing on psychological conditions. Research conducted by Johnson & Whisman (2014) shows that women are 2 times more likely to experience depression than men. This is because women tend to overthink more often.
In addition, if a person often overthinks and has little hope then he will experience depression (Sun, Tan, Fan, & Tsui, 2014). It could also be that the cause is feeling inferior because you like to compare yourself with others.
For people who are often overthinking, it can interfere with the quality of sleep. Overthinking is a person's main source of insomnia. Was ready for bed but suddenly remembered the embarrassing experiences of the past or doubts about the future. If you have trouble sleeping, the number of hours of sleep is reduced which can result in a less fit body condition in the morning.
How to Overcome Overthinking
Overthinking makes us forget about the present. We think too much about things that have been irreversible in the past and overthink things that can't be controlled to the point of not being able to enjoy the present. Here are 5 ways to overcome overthinking:
1. Mindfulness
Mindfulness is a method that focuses on awareness and feeling the current experience. This method leads to enjoying the moments that are felt now. The full discussion has been discussed in this article.
Mindfulness can be done by meditation for 10-15 minutes with the accompaniment of soothing instrumental songs. Do meditation every day in a quiet place so as not to be easily distracted. Sit up in an upright position and take a breath slowly.
In addition, every meal tries to enjoy the food without rushing. Chew food 32 times. Feel every bite and chew.
2. Divert with activities
Overthinking can be overcome by turning your mind to activities. Do activities you like or do hobbies. When doing the things we like, then we will feel happy so that negative thoughts can disappear.
Channel your energy into positive activities. You can do your favorite sports such as running, basketball or football. For another example, you can chill while listening to your favorite songs and watching movies.
3. Chat with others
Chat with others and speak out your thoughts. In addition to making relief, being able to get a different perspective from them. It is possible that what we think is actually simple things but our complicated thoughts are like complicated threads.
4. Writing
Sometimes we can't depend on others. Maybe they are busy with their work and affairs. Besides not everything can be told to many people. Then, you can put all your thoughts and feelings into writing.
If you are confused about who to tell, you can write in your mother's diary, laptop, cellphone, or paper. You can write down all your thoughts and feelings. Writing is a safe way because there is no judgment from others.
5. Focus on solutions
Whenoverthinkingour minds focus more on the problem at hand. Too focused on the problem will not solve. Focus on solutions and action plans.
For example, tomorrow morning there is a presentation agenda. At night you feel anxious and afraid if you stutter or blank. Instead of thinking about something that is not certain to happen, it is better to do something preventive with practice or prepare presentation materials.
Overthinkingtakes a lot of time to think about something that is not important and uncertain. Complicated thoughts make it difficult for us to enjoy ourselves and feel happy. Focus on the present, forget the past and calm down about the future.
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