Have you ever found yourself caught in a mental merry-go-round, thoughts spinning endlessly?
Maybe you’re replaying past mistakes, imagining “what-ifs,” or worrying about the future. It’s tempting to believe that if we just think hard enough, we’ll solve all our problems. But here’s the truth: overthinking rarely leads to solutions. Instead, it often leaves us feeling stuck and drained.
The Overthinking Dilemma–Makes You MORE STUCK
Research shows that rumination can:
- Hinder our problem-solving abilities
- Deepen feelings of sadness
- Disrupt our focus and motivation
- Fuel negative, inaccurate thinking
Today, let’s explore Tool #3: Interrupting Overthinking.
7 Strategies to Break Free from Overthinking
(adapted from The How of Happiness by Sonja Lyubomirsky)
- Engage in Positive Distractions
Immerse yourself in activities that spark joy and positivity. Consider music, movement and connection with other people. My go-to? A brisk walk while listening to Trevor Noah’s “What Now?” podcast. Find your own blend of movement, humor, and engagement. - Practice Thought-Stopping
Tell yourself “Stop” or visualize a stop sign or a brick wall when rumination starts. Strengthen this skill through meditation:- Close your eyes
- Take 5-10 deep breaths
- Focus on your breath, gently redirecting when your mind wanders
- Open your eyes and notice how you feel
- Schedule Worry Time
Allocate a specific 30-minute window for rumination. When intrusive thoughts arise outside this time, remind yourself: “Not now, I’ll think about this later.” - Share with a Supportive Listener
The social interaction is likely to boost your mood and make you feel less alone. Choose someone who can offer perspective, not fuel your worries. If you’re struggling to find the right person, consider reaching out to a coach or therapist. - Journal Your Thoughts
Writing can help you release pent-up worries and spot patterns you might miss otherwise. - Gain Perspective
Ask yourself: “Will this matter in a year?” If yes, what can you learn from the situation? - Take Action to Solve Your Problems
Identify one small, manageable step you can take right now. Ask yourself: “What’s the easiest thing I can do?” or “What small change could make my life 2% better this week?”
By implementing these strategies, you’ll not only increase your happiness but also navigate life’s uncertainties with greater ease and resilience.
This Week’s Challenge:
I’d love to hear from you! Leave a comment and share:
What is your favorite way to interrupt overthinking?
Next Week:
Stay tuned for another powerful tool to help you thrive through uncertainty.
Need Support for Positive Change?
Ready for personalized strategies to navigate life’s challenges? Email dianna@collierclan.net for a free consultation.
Dianna Collier 