3 tips against overthinking - so you can quickly get out of the spiral of thought

Many of us suffer from it without really realizing it:Overthinking, also better known asBrood. We are awake at night andRemember every smallest detail of our life: Make minestill sense? Should I change the job? Did I say something strange in the meeting today? Sometimes we repeat entire conversation processes in our head, just to check whether we did everything right. Or we get lost in a spiral from "What if" thoughts and imagine every possible, negative scenario that could arrive.

However, the irony of overthinking is that we spend so long to make the perfect decision or to create the perfect moment,that we don't do anything in the end. ThisWe have to break the circulationIf we want to get forward - but how do we do that?

Of course that doesn't mean that anyis bad, mostly it is even very important to think through decisions well. The difference in overthinking is that the time we use to think is absolutelydisproportionatefor the actual decision. Neuroscientist Dr. Faye Begati alias "The Brain Doctor“This explains this: “I define thinking as the application of our intellectual energy to solve a problem or make a decision. Overthinking occurs when adisproportionately large part of our mental energyon it is usedTo think about a problem, especially if the possibleFollow are minimal. ”While problem -solving thinking is goal -oriented, overthinking wouldgo outAnd in the end even tooDisasterlead that are unrealistic.

Unlike daydreams, which also has no clear purpose, but can be relaxing, is excessive broodingmentally exhaustingAnd usually leaves us a feeling of fainting. This can lead to mental exhaustion, mental illnesses, sleep disorders and fear as well as stress.

Nobody consciously decides to rotate again and again in this carousel, because despite the negative consequences it servesActually ponder a purpose. “Overthinking can be both oneSurvival strategyas well as aReaction to fearbe, ”explains Dr. Begati. “From an evolutionary point of view, our brain has developed in such a way that it avoids dangers by anticipating all possible consequences. In today's world we are not necessarily in danger, but we still apply this type of thinking by repeating situations, excessive concerns about irrelevant consequences or over -analyzing the reactions of other people. ”

The planning for today's dinner is not about life and death, but our body cannot sometimes see the difference andreacts to the big ones,which he is exposed. The almostInfinite quantities from selection optionsthat we have these days now increases this stress even more. From endless partners on dating apps to all holiday destinations-it is a privilege to have so many opportunities, but itmakes the decision almost impossible.

The key to avoiding brooding lies in the thoughtstheir apparent importancegain weight. The new restaurant you reserved could be bad? So?What would be the worst thing that could happenif that were the case? Take your seriousness to your disaster, represent them ridiculously in your head. Also lie a certain onetime limit, within this about something, such as B. a decision to think. Everything is allowed during this time, but after that should be over, no overthinking about the same topic.Hook it off as "done"And create space for your head.

“If you find that you are caught in a vicious circle of overthinking, it is helpful to direct your thoughts on something else instead of constantly turning in a circle and thereby not strengthening helpful patterns in the brain. In the short term, techniques such asMindfulness,Breathing exercisesor theDistraction through an activitybelong to break the vicious circle, ”advises Dr. Begati.

Thebe a mindfulness exercise that can help us in tense or overwhelming situations, gently back intoTo bring here and nowand focus on very specific things:Our senses and what you can perceive.We include the following things: 5 things we see, 4 we hear, 3 we feel, 2 that we smell and 1 that we can taste.

In the long run, however, distraction does not work. “Excessive brooding creates patterns in the brain, similar to an exaggerated muscle. Change this pattern takes time, but is possible, ”advises Dr. Begati. “The work includes thatIdentifying triggers,Practicing self -love and challenging negative thinking patterns with cognitive behavior techniques to reduce the habit of rethinking. ”

Such cognitive behavioral therapy is aboutTo re -wire their habits by changing their thoughts. Although the best inCooperation with therapistIs it possible, can you also find out how small problems in everyday life can be put into an overthinking spiral: Do you pretend a hard working day to think about tomorrow's meeting with your boss? Do small everyday decisions feel impossible in your relationship due to a difficult phase? Find connections and get them out of the way with psychological advice step by step.