The Overthinking Spiral

THE OVERTHINKING SPIRAL 

In my experience, overthinking has crept its way in and out of my mind for as long as I can remember. In small doses at first, then slowly more and more until it becomes so overwhelming and I have imagined every outcome possible, reenacted every conversation, planned every next step, that I am crippled with anxiety and cannot cope at all. In my experience the sooner I can recognise the patterns I face personally with overthinking, the more likely I am to fix this problem before it’s too late. The only thing that has worked for me to figure out this complicated grey mess in my mind is taking action. Sounds simple right? Let me explain. 

I have learnt that as soon as I start doing the overthinking diminishes little by little. Easier said than done. Does any one else find themselves pondering, making lists and weighing the pros and cons? When I can recognize myself going to this place this deeper spiral of overthinking, I have to distract myself. Honestly the ways I have dealt with this in the past have not been the healthiest. I would resort to watching some Netflix, eating food, or going out with the group of friends who I knew weren’t the best and most supportive people I could be surrounding myself with. All at an attempt to avoid just dealing with the thing I was thinking about so much, doing these other things meant that I wouldn’t have to think about it anymore or do anything at all. It was easier to go in the direction of familiarity than try something new and more positive that would actually help. 


I tried just saying yes to more things that I not only enjoyed, but actions that would have a positive affect on my mind, body and spirit long term. Through this process I began to figure out the things I actually enjoy and prioritise them. Over time the things I would constantly be overthinking about didn’t seem like such a big deal anymore. 
I would write down my intention at the start of every day, sometimes it would be to do something brave, to feel strong, to do one thing that was good for my body, or to face my fear. I had a vision and if going for a run would help me get there, I did it. Next I got my clothes out ready the night before. I discovered If I went first thing in the morning I would have no choice and couldn’t put it off for the rest of the day. Having my clothes ready took away that thing I had to think about in the morning and add to my list. Finally when I did go run I gained something very important every time, perspective. No, it wasn’t such a big deal, what was I even worried about in the first place? People weren’t staring, I didn’t look weird, nothing went wrong. I quickly went over the list in my head of all the reasons I shouldn’t go and each time I went for a run, each time I did the thing, that list became smaller and smaller. The large pattern of overthinking began to change. 

The most simple example I can think of that pertains to this is going outside and running. I am the number one procrastinator when it comes to getting out there and working out, anyone else? I know that when I go for a run I feel a hundred times better after. I feel more confident in my body, I listen to music or a podcast that benefits my mind and the fresh air is the best cure for my soul. When I lived overseas in Australia I had a hard time with this. Picture living a 5 minute walk to the beach, with sunshine, warm weather and a dip in the ocean right at your doorstep. Sounds mazing right? And I would still find ways in my head to overthink why I shouldn’t go, what people would think of me, what I would wear, the list goes on. I would put it off so many times and then have to live with the regret of not going. Crazy right? Little changes helped me get through this. 

So the takeaway from this is to just start, take a step of faith and just do. Something that has helped me is using the 5 time rule. If the thing I’m mulling over in my head again and again is something that won’t matter in 5 years, why am I spending more than 5 minutes worrying about it? This has worked for me and it might work for you too. 

I would love to hear your thoughts on this and honest experiences with it. I know it can be so tough especially when we create these unhealthy habits for ourselves and cannot seem to find a way to stop. There is a way, you can stop overthinking and living with the anxiety and worry that comes along with it. YOU CAN! 

Julie xx