"Try not to think so much" I was once told. I then proceeded to think about not thinking. As a recovering overthinker, my thoughts and I used to have a codependent relationship because I relied heavily on them to make me feel better about things and couldn't differentiate them from myself, which left me in a frequent state of anxiety. Through journaling, self-reflection and my own therapy, I've developed a healthier relationship with my thoughts and have learned to recognize when I am thinking critically or overthinking. Understanding when you are engaging in overthinking versus critical thinking is important because it allows you to better manage your thoughts and behaviors. Differentiating between overthinking and critical thinking improves your mental health, and enables a more balanced approach to challenges.
Understanding the Difference
Overthinking is repeatedly dwelling on or obsessing over thoughts, situations, or decisions in a way that is unproductive and often detrimental to your mental health. On the contrary, critical thinking is objectively analyzing and evaluating information, arguments, or situations to form a reasoned judgment or decision. It involves questioning assumptions, recognizing biases, considering alternative perspectives, and using logic and evidence to reach conclusions. Unlike critical thinking, which is focused and purposeful, overthinking is excessive, circular and does not lead to resolution or action. It's like being stuck in a loop of negative thoughts, unable to break free.
Without a clear understanding, it can be difficult to differentiate between overthinking and critical thinking. If you find yourself going in circles without making progress, or if thinking about something makes you feel more anxious or uncertain, it may be a sign that you're overthinking rather than thinking critically. Recognizing when you're overthinking is the first step towards overcoming it. Consider these key distinctions to help you decide:
Purpose and Focus
Critical thinking is purposeful and goal oriented - you're analyzing to make a decision, solve a problem or logically evaluate
Overthinking lacks a clear purpose and spirals into a endless loop of worry - you're dwelling on problems without seeking a solution or revisiting the same thoughts without making progress.
Emotional State
Critical thinking is a calm, focused state of mind and leaves you feeling engaged and constructive.
Overthinking is stressful because you fixate on worst-case scenarios and dwell on what could go wrong rather than considered balanced or positive outcomes. It leaves you feeling tired, overwhelmed and stuck.
Time Spent
Critical thinking has a reasonable time frame, and you know when to stop and move forward
Overthinking consumes unnecessary, excessive time, and keeps you from making decisions
Outcome
Critical thinking is productive and leads to conclusions, decisions or a clear understanding
Overthinking is stressful and leads to confusion, indecision or increased worry.
Impact on Daily Life
Critical thinking helps you make informed decisions that improve your quality of life
Overthinking can cause procrastination, disrupt your sleep and affect your ability to concentrate.
Triggers to Overthinking
Uncertainty - not knowing for sure how something will turn out can make you overthink in an attempt to gain control as a means to feel more secure.
Perfectionism - people pleasing and the desire to make the perfect decision/avoid mistakes can lead to overanalyzing every detail
Fear of Failure - excessive worry about making the wrong decision or not doing well can cause you to overthink every possible consequences
Past Experiences - not wanting to repeat past mistakes or negative past experience can foster overthinking in the present
Managing Overthinking
Limit Social Media to avoid being bombarded with info, news and other triggers that fuel your overthinking. Mindless scrolling, going down rabbit holes to find out more and being too much in the know can cause you to think more than you need to. Give your mind a break from information overload and focus on what truly matters.
Set Time Limits so you won't get caught up in endless deliberations, unable to make decisions. Trying to make yourself stop thinking often causes you to think more. So allocate a specific amount of time for thinking about a problem, and then make a decision or move on.
Practice Mindfulness by being present in the moment, focusing on your thoughts and feelings without judgment. By staying mindful, you can keep your mind from wandering into the depths of overthinking. Take deep breaths, relax your muscles, observe your surroundings, and let go of intrusive thoughts.
Exercise and engage in activities such as jogging, yoga, or dancing to clear your mind and release endorphins, the feel-good hormones that combat stress and anxiety.
Challenge Negative Thoughts by asking yourself if they are based on facts, assumptions or misinformation, and actively consider alternative perspectives. I have a lot of clients who are bullied by their thoughts and often admit defeat by saying things like "my brain says" or "the way my brain works is". If you can think thoughts, that's a sign that your thoughts are not you! It's an occurrence that is happening inside you and you have the power to change it.
Talk it Out with someone you trust or a mental health professional to help you gain perspective. Take Action by making a decision or taking small steps.
Final Thoughts
Thinking is ok, but thinking too much is too much. Overthinking is common, but not compatible with peace of mind. Recognizing overthinking and taking steps to manage it can lead to better decision-making, improved mental well-being, and a more balanced approach to life. Implementing these strategies, and practicing them consistently, is a process that takes time so be patient with yourself and stay committed to cultivating a healthier mindset. You are in control of your thoughts. Choose to embrace the power of living in the present moment, making confident decisions, and nurturing positive thoughts.
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About The Author
Carlita L. Coley is a North Carolina native with Virginia roots. A Licensed Professional Counselor by day and a writer during all other times, she enjoys writing about the human experience and for educational purposes. Carlita currently writes blogs for Lita's Lens, Mental Health Matters, and Pet-Peutics.
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