Cease excessive rumination and progress using these six steps provided by Jenny Taitz, PsyD, ABPP, a clinical psychologist and assistant clinical professor in psychiatry at the University of California.
Feeling overwhelmed by overthinking? Imagine swiftly reducing persistent thoughts within minutes, without the need for lengthy methods. As a clinical psychologist with 14 years of experience, I’ve consistently witnessed this transformation. My expertise involves guiding individuals through evidence-based techniques to manage emotions and navigate challenges. These brief strategies, intentionally designed and research-grounded, empower you to break free from obsessive thinking, providing temporary relief to help you pause, reset, and avoid a downward spiral. “Quote from https://www.oprahdaily.com/”
Identify Your Susceptibility Factors
I endorse functional analysis, a technique developed by Edward Watkins, PhD, a psychology professor at the University of Exeter, U.K., renowned for rumination-focused cognitive-behavioral therapy. It involves identifying triggers for overthinking, recognizing moments of worry, and noting physical or mental cues. Reflect on patterns, particularly times when overthinking is less prevalent. Watkins underscores the absence of a universal solution but advocates for personalized strategies based on individual insights. He suggests creating ‘if-then’ plans, like slowing down and engaging in a flow-inducing activity, such as reading fiction, when self-critical thoughts arise. “Quote from https://www.oprahdaily.com/”
Explore self-distancing
In moments of distress, overthinking can intensify emotions, warns Ethan Kross, PhD, a psychology professor at the University of Michigan. Try self-distancing: step back, consider a broader perspective. This is most effective when overthinking feels consuming. Revisit and observe the challenging experience from an outsider’s viewpoint, like a fly on the wall, rather than getting entangled directly.
Exchange “Why” for “How”
Replace negative thoughts with constructive thinking by shifting from “why” to “how” questions, infusing self-compassion. Transform your cognitive processing from unproductive rumination to empowered planning. For instance, if pondering a date where you weren’t messaged afterward, shift from asking why to considering how you can have a relaxing night despite the situation. Recognize the distinction: “why” is a dead end, while “how” propels you toward actionable steps.
Put it on Paper
Opt for expressive writing, pioneered by James Pennebaker, PhD, professor emeritus of psychology at the University of Texas at Austin. Inspired by its benefits, college students, particularly those prone to rumination, reported significantly fewer depression symptoms at the five-week follow-up. The three 20-minute writing sessions, where they delved into their most stressful experiences, continued to yield improvements even six months later, distinguishing it from a control group that journaled unemotionally about daily activities.
If something is weighing on you, consider dedicating three to four consecutive days to write about it for at least 15 minutes using pen and paper. Through writing, you not only establish an endpoint but also create a psychological distance.
Create Room for Emotions
Engaging in rumination doesn’t always involve truly experiencing emotions; for many, it’s a way to stay in thoughts rather than feel. Watkins, an expert in rumination-focused cognitive-behavioral therapy, noted a trial participant expressing dissatisfaction despite reduced rumination scores after confronting emotions post a complex divorce. Opting for presence over rumination doesn’t mean avoiding emotions; it’s about embracing and staying with feelings. This practice prevents the resurgence of rumination by acknowledging genuine concerns. Remember, emotions are transient, especially when refraining from perpetuating them through overthinking.
Reschedule Your Tendency to Ruminate
Combat overthinking by postponing it to a set time, like 10 minutes at 7 p.m. Redirect focus afterward. Developed by psychologist Thomas Borkovec, PhD, a Penn State anxiety expert, this method turns overthinking into a brief experience, emphasizing that persistent thoughts can be revisited later. An added benefit is potentially getting engrossed in your day, forgetting concerns. Regardless, it fosters a more objective perspective. Implementing these strategies creates a positive ripple effect, highlighting that hope lies in coping and taking purposeful actions to enhance the moment amid challenges.
Let’s start 2024 with a better me 🙂