It’s a common habit among many people, and the worst part is that we all lose out on so many brilliant ideas and moments because of it.
🔴 Listen to the narration by Dr. Jae
Dear Family,
First, thank you for vibing with me these past few days. I have really pushed my edges in getting my thoughts and life’s lessons on paper, and you taking this journey with me means so much to me. What I want to share with you today is what I have learned that many people, including myself, struggle with…and that is overthinking. It’s a common habit among many people, and the worst part is that we all lose out on so many brilliant ideas and moments because of it.
Overthinking is constantly analyzing, ruminating, and worrying about a particular situation or event. While thinking things through before deciding is natural, overthinking can be harmful, leading to anxiety, stress, and indecisiveness. Fortunately, if any of this resonates with you, there are ways to stop overthinking and take action. Here are some proven strategies I’ve used, and I believe they will help you overcome this habit, so stay with me.
Step 1: Identify the source of overthinking.
What I found to be the most challenging step in the process was identifying the problem’s source. In most cases, overthinking is caused by fear, uncertainty, or past experiences. Fear of failure or uncertainty about the future can cause many of us to overanalyze every situation, leading to inaction or what I like to call “analysis paralysis.” On the other hand, past experiences, such as a bad breakup or a failed endeavor, whether it be a business venture or a rejection email from a job you were hoping for, can create a negative feedback loop that makes individuals feel stuck in their thoughts.
To identify the source of overthinking, reflecting on the thoughts and emotions that arise in different situations is essential. For instance, consider the ideas that come to mind when faced with a new opportunity or challenge. For example, if you find yourself ruminating or worrying excessively, take note of the specific fears or uncertainties that are causing those thoughts. Self-awareness and reflection at this stage in the process are crucial to moving forward to the next step.
Step 2: Challenge negative thoughts.
Once you have identified the source of overthinking, the next step is to challenge negative thoughts. Negative thoughts are often irrational and not based on reality. For instance, if you are worried about failing a test, you may tell yourself that you are not smart enough to pass. This type of thinking is not only unhelpful but also untrue…unless you just didn’t prepare for it, and that’s an entirely different topic.
To challenge negative thoughts, ask yourself if they are truly based on reality. Are they supported by evidence, or are they simply assumptions? In most cases, negative thoughts are not based on facts and are, therefore, untrue. Instead, focus on positive and realistic thoughts that will help you take action.
Step 3: Practice mindfulness.
I will admit that I still struggle with this, but it does take practice and patience with yourself. Mindfulness is the “practice” of being present and fully engaged in the current moment. It is a powerful tool for overcoming overthinking because it helps us focus on the present instead of worrying about the past or future. By being mindful, we can reduce stress and anxiety and make overall better decisions…like deciding to take action!
To practice mindfulness and the art of being present, start by taking deep breaths and focusing on your breath. Notice the sensation of air entering and leaving your body. As you do this, your mind will likely wander; mine does all the time! But don’t worry, this is normal. When you notice your mind wandering, bring it back to your breath…and repeat as needed.
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Step 4: Take action.
Taking action is one of the most important steps in overcoming overthinking. Getting stuck in a cycle of thinking and analyzing is easy, but the only way to make progress is to take action. Start by setting small goals that are achievable and build momentum over time.
To take action, break down larger goals into smaller, more manageable steps. For example, if you want to start a business, begin by conducting market research, creating a business plan, and begin networking and building relationships with potential customers or investors. It’s a brick-by-brick mentality. Focus on laying each brick as best you can; before you know it, you will have a wall…then another…then another.
Remember, even a skyscraper started with just one brick or beam, and most took years to complete…so give yourself some grace in your process. You will gain confidence and momentum by taking small steps, making it easier to take more significant actions in the future.
Step 5: Embrace failure.
Finally, embracing failure as a natural part of the learning process is essential. Fear of failure is a common reason for overthinking and indecisiveness. However, failure is not a reflection of our worth or intelligence. In fact, failure is an opportunity for us to learn and grow. We learn more from failure than success. The key is to fail forward. Learn from the mistake and keep it pushing.
To embrace failure, shift your mindset from seeing failure as a negative experience to viewing it as a learning opportunity. Ask yourself what you can learn from the experience and how you can apply that knowledge in the future. When you learn from failure, you never truly lose. Life is a game…Either you win, or you learn the rest is just details.
Another thing that I would encourage you to think about is to focus on the process, not just the outcome. Once you get yourself out of your analysis paralysis and take action, remember that it is also important to enjoy the journey toward achieving your goals and not just focus on the end result. By enjoying the process, you can decrease anxiety and stress and increase your motivation to lay the next brick.
After each brick is laid, take a moment also to practice gratitude. Gratitude is acknowledging and appreciating the good things in our life. It can help to shift our focus away from overthinking and towards the positive aspects of life…especially in the moments that feel overwhelming or chaotic.
Practicing gratitude can be as simple as keeping a gratitude journal or taking a few moments each day to reflect on what we are thankful for. Perspective is a game changer for our personal growth because when you truly focus on what you can do rather than what you can’t, I’d bet the list would be longer than you think.
If you made it this far with me today …I want to thank you again for stopping by. You have greatness in that brain of yours, and if you would do less thinking and more doing, I bet the world would be a better place because of it. Talk to you soon.
Much Love,
Dr. Jae
