TLDR;
This video by Dr. Meghana Dikshit talks about how to stop overthinking and start taking action. It explains when overthinking can be helpful versus harmful, especially focusing on the negative overthinking that leads to anxiety and inaction. She shares the reasons why people overthink, tracing it back to past experiences and childhood influences. Finally, she gives five practical ways to overcome overthinking: journaling, questioning your thoughts, seeking help from friends or professionals, and moving your body.
- Overthinking can be both helpful and harmful, depending on the situation.
- Negative overthinking often stems from past experiences and childhood influences.
- Overthinking is a habit that can be reformed with conscious effort.
- Practical strategies like journaling, questioning thoughts, seeking support, and physical movement can help overcome overthinking.
- Seeking professional help is advisable when overthinking becomes overwhelming and paralyzing.
Intro: Overthinking - Good or Bad? [0:00]
Dr. Dikshit starts off by saying that overthinking isn't always a bad thing. It's actually good when you're making big life decisions like choosing a career, life partner, college, business partner, or investments. In these situations, you need to carefully consider your options to avoid impulsive decisions that could have long-term negative consequences. However, the video mainly focuses on the kind of overthinking that happens in day-to-day life, like what to wear or what to eat, and especially the negative overthinking that leads to worrying about worst-case scenarios, anxiety, procrastination, and self-doubt. This kind of overthinking can stop you from taking action and changing your life for the better.
Why Do We Overthink? [2:11]
The doctor explains that we have thousands of thoughts every day, most of which are on autopilot. Overthinking happens when your brain gets stuck in a loop of negative thoughts. This loop is created when you pay too much attention to negative thoughts, focusing on what could go wrong in the future or what went wrong in the past. This constant focus reinforces the overthinking habit. The habit of overthinking usually comes from two things: either you had bad experiences in the past when your decisions didn't go well and you received criticism, or when you were a child, you weren't allowed to make your own decisions, leading to self-doubt later in life.
Reason 1: Past Failures [3:38]
One reason for overthinking is past failures. If you made decisions in the past that didn't turn out well, and you faced criticism or felt like a failure, you might have lost confidence in your ability to make good decisions. Every time you face a new decision, your brain looks for references in the past. If it finds those past failures, it brings them up, making you feel like you're going to repeat the same mistakes and experience pain again. Since your brain wants to protect you from pain, you end up avoiding action and overthinking instead.
Reason 2: Childhood Experiences [5:22]
Another reason for overthinking can be traced back to childhood. If your parents or elders overprotected you, made all your decisions for you, or constantly pointed out your mistakes, you might not have developed the confidence to make decisions on your own. Even if they meant well, their actions could have instilled self-doubt, making you feel incapable of making the right choices as an adult. This leads to confusion and hesitation, as you constantly worry about the potential negative outcomes of your decisions.
Tip 1: Journaling [8:18]
The first way to stop overthinking is to grab a pen and paper and write down your triggers. Identify the people, things, situations, or events that set off your overthinking. Journaling helps you figure out where your brain is getting stuck. It's not a quick fix, but a gradual process of becoming aware of your triggers and the thought patterns they create. Write down the event and then trace the ladder of thoughts that follow.
Tip 2: Question Your Thoughts [9:50]
The second tip is to remember that just because you have a thought doesn't mean it's true. A lot of thoughts are just "crap" that isn't based in reality. So, start looking for evidence to support or disprove your thoughts. If you're overthinking a decision, ask yourself how often you've actually failed when making similar decisions. Also, look for positive evidence – remember the times when your decisions turned out well. If you're being too critical of yourself, you're probably ignoring the positive outcomes you've achieved in the past.
Tip 3: Get Help From a Friend [11:01]
Sometimes, you're too caught up in your own head to identify your triggers or thought patterns. In that case, find a friend who can give you honest feedback about the areas where you're overthinking. But make sure it's a friend who doesn't overthink themselves, as that could make things worse. If you don't have a friend like that, look for a community or tribe where you can find people who have dealt with overthinking and can offer guidance. Invest in these relationships, as they can be a great help.
Tip 4: Move Your Body [11:57]
Overthinking happens in your head, so the fourth way to stop it is to get out of your head and into your body. When you're overthinking, you're disconnected from your physical self. Get up and move. Sometimes, the place you're in can also trigger overthinking, so change your environment. If you've been sitting for too long, do some jumping jacks or go for a walk in nature. Moving your body shifts your attention to the physical sensations, which can interrupt the overthinking cycle.
Tip 5: Seek Professional Help [13:10]
Finally, if you feel overwhelmed and unable to get out of the overthinking cycle on your own, don't hesitate to seek professional help. Go to a coach or a mental health professional. There's no shame in asking for help if overthinking is paralyzing you and preventing you from moving forward in life. Investing in yourself is the best decision you can make, and it can lead to significant growth.