According to a study from the University of Michigan, almost three quarters of those aged 25-35 and more than half aged 45-55 overthink in their daily lives. This can be triggered by a variety of things such as phobias, trauma, or stress. Unfortunately, overthinking is linked to the onset of major depression and anxiety symptoms in both children and adults. It can also affect energy levels, sleep, and appetite as well as make people less likely to act on wants or needs. It may even be link to a loss in creativity.
So how can you prevent yourself from your own overthinking? There is no one way that works for everyone, but here are some general tips that could help.
Finding self-awareness is a key first step. You can learn to recognize the patterns of your own mind so that you can take a pause when you feel yourself overthinking. More specifically, a stress journal can be very helpful in sorting out your thoughts. A 2014 literature review showed that meditation can help train a hyperactive mind. Meditating for just five minutes each day can help lower anxiety. There are many other helpful techniques for meditation to control anxiety.
Conversely, you could try to distract your mind from any of your triggers of overthinking. Indulge in an activity that brings you joy, or do something nice for a friend. These actions can help take your mind off of a very specific problem so that you can see the bigger picture.
The brain is very complex and has much activity on a regular basis.
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However, make sure to find activities that do not induce stress or overstimulation. People in Gen Z spend an average of 8+ hours a day on their devices and rarely take the time to slow down. This overstimulation of the mind is one reason that hyperactivity in mental processing tends to be more common.
Your activity should ideally be something more calming such as exercising or gardening. Nonetheless, distraction is not an invitation to dissociate from your life and problems. Staying in the present is important. Acknowledging your successes, not dwelling on failures, and recognizing fears as valid and acceptable are all important steps in practicing self-compassion, which is the ultimate goal to have a peaceful mind. Lastly, asking for help – through therapy, chats with a friend, or taking a scheduled break from work – is always a healthy choice.
All in all, overthinking and anxiety are common struggles that many people have to deal with. It is perfectly normal and alright to worry or overthink a small amount, as too much relaxation in the opposite direction can have negative health impacts as well. It takes a little effort and self-reflection to find a balance, but it is worth the effort.
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