8 Holistic Hacks to Stop the Overthinking Mind
Overthinking can be a common challenge, especially for deeply reflective or analytical people. It can lead to anxiety and prevent us from living in the present moment.
Full disclosure: I’m one of these people.
I spent hours alone constructing worlds for my toy train set as a child. As a teen, I was lost in the art of songwriting, later becoming a painter and published fiction writer. It’s no accident that I was also drawn to the discipline of Zen Buddhism (which I still practice). Being in my head, solving problems, and thinking deeply always made sense. It seemed much better than dealing with irrational, erratic people.
Back then, I would have been called an introvert. In modern terms, based on the Myers-Briggs test — the well-known system that identifies 16 unique personality types based on four dichotomies: extraversion (E) or Introversion (I), Sensing (S) or Intuition (N), Thinking (T) or Feeling (F), and Judging (J) or Perceiving (P) — I’m an ITNP.
See below for more info.
The INTP personality type, known as the “Logician,” is characterized by a deep love for intellectual exploration and an innovative approach to problem-solving. We are introspective and analytical types, often engaging in thought experiments and theoretical discussions. We are often absorbed in thought, which can sometimes lead to a tendency to overthink. Overthinking can make relaxing difficult, and bouts of anxiety and mental exhaustion are not uncommon. But there are ways to manage it.
8 Hacks to End Anxiety from Overthinking
Here are eight ways I’ve found to end what I call the “feedback loop” in my head that leads to mental exhaustion when I overthink something.
- Catch Yourself: It’s crucial to learn to become aware of when you’re spiraling into overthinking. You can do this by setting up a “worry period” where you allow yourself to overthink for a set amount of time each day and then consciously redirect your attention to more productive tasks.
- Cognitive Restructuring: This is a technique used in therapy to help individuals identify and change negative thought patterns into more positive and realistic ones. For example, if you fear public speaking, reframe the potential scenario. You might think, “If I make a mistake, everyone will laugh at me and think I’m incompetent.” This thought pattern can lead to significant anxiety and avoidance of speaking opportunities. Take a second to challenge this thinking: “Everyone makes mistakes, and it’s unlikely that people will react as harshly as I fear,” this can reduce the anxiety associated with overthinking about public speaking.
- Philosophical Exploration: Delve into philosophical texts or discussions that satisfy your intellectual curiosity, preferably something outside your normal wheelhouse, without leading to anxiety. If you’re a constant reader of Camus, like I am, maybe mix it up with some lighter fare like Chicken Soup for Your Soul or a Harry Potter book. Yeah, something cheesy can serve a purpose, too!
- Move: It’s been said a million times and is still valid. Find an activity that you enjoy doing and do it. Nature walks, yoga asanas, weightlifting, gardening, and throwing a frisbee all count as moving. When I’m focused on something physical like lifting weights that requires my complete attention, it instantly turns off my overthinking. It also gives my mind a much-needed break.
- Intuitive Journaling: Use journaling to tap into your intuition, allowing a flow of consciousness to declutter your mind. Sometimes, writing thoughts down and seeing them on paper feels good. I’ve been shocked by some of the things I journal on many occasions. This technique is a liberating way to process thoughts and move them out of the “loop.”
- Creative Expression: Channel your thoughts into creative activities like painting, cooking, writing, or playing music. Playing my acoustic guitar is an instant stress reliever. I quit thinking about what’s pinging around in my mind because making a “joyful noise” focuses my attention while accessing a different part of my brain.
- Digital Detox: There’s more to life than looking at life through a device, but you don’t have to go cold turkey. I wrote two novels following these simple steps: Plan your detox by choosing a reasonable timeframe and logging out of social networks. Put electronic devices out of reach to avoid temptation. Engage in activities that don’t involve digital devices, like reading, exercising, or spending time with loved ones.
- Meditation/Focus Breathing: Yes, I know these are two entirely different things, but when you’re in the thick of overthinking, meditation can be difficult. I find taking a few moments to think only of my breath and working through some basic focused breathing techniques helps to bring my attention back to center. When and if I can center, I’ll sit for meditation.
The journey to overcoming the labyrinth of overthinking is deeply personal and requires a commitment to self-awareness and change. The eight hacks outlined here serve as a toolbox for those caught in their minds’ feedback loop. Each strategy offers a unique way to redirect focus, from cognitive restructuring to creative expression. It’s about finding what resonates with you, whether it’s the nature hikes, the sound of a guitar, or the focus of a breathing exercise. The key is to remember that overthinking is a habit that can be managed and transformed into a source of strength rather than exhaustion.
Ultimately, these hacks are not just techniques to end anxiety from overthinking but invitations to a more mindful and fulfilling life. By embracing these practices, we can learn to navigate our thoughts gracefully and emerge more resilient and centered. As we integrate these habits into our daily routines, we cultivate a mental environment where overthinking loses grip and a calm, present awareness takes place. This shift not only benefits our own well-being but also enriches our interactions with the world around us.
“Maybe everything that frightens you is something helpless that needs your love.”
— Andrew H. Housley
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