Overthinking treatment

9What is the basic principle in treating overthinking?

The first principle is simple and counterintuitive: you will not beat overthinking with more thinking. The aim is to learn to notice when the circling begins, then to step out of it gently into an action or another focus of attention, not to look for an argument that silences the thought for good.

This is supported by the thought-suppression experiments carried out by Daniel Wegner and colleagues: trying to push a thought away made it return more later, while preoccupation with it fell when participants had a specific alternative to direct their attention to. That is why the following exercises rely on redirecting, not blocking.

10A daily plan for getting out of overthinking

1. Step 1
   Notice

   Catch the moment the circling starts: the same question for the third time, or tension in the shoulders.

2. Step 2
   Name it

   Tell yourself: “This is overthinking” or “I’m having the thought that…” Naming creates distance.

3. Step 3
   Ask

   Is there a step I can take now? If so, write it down and set a date for it.

4. Step 4
   Postpone

   If there is no step, jot the thought down in one line and postpone it to “worry time.”

5. Step 5
   Move on

   Direct your attention to a specific activity that occupies your hands and mind.

11Practical exercises to stop overthinking

1. From “why?” to “how?”: instead of “Why am I a failure at this?” ask “How do I deal with this particular situation?” Edward Watkins’s review indicates that the level of thinking, abstract and general versus specific and concrete, is among the factors that determine whether repetitive thinking is helpful or harmful.
2. Writing: move the thoughts onto paper instead of letting them circle in your head; writing slows them and shows how repetitive they are.
3. Verbal distance: say “I’m having the thought that I will fail” instead of “I will fail.” This small distance loosens the thought’s grip.
4. An activity that occupies the hands and attention: a brisk walk, tidying something, a phone call, or a task that needs concentration.
5. Cut back on reassurance-seeking: every extra question to others or online search brings a few minutes of relief and then strengthens the doubt.
6. Set a limit for small decisions: give a simple decision a set amount of time, then choose and accept that perfection is not required.

12What is “worry time” and does it work?

“Worry time” is an exercise based on postponing thoughts, not fighting them: each day you set aside a fixed period in a fixed place to sit with your worries and write them down, and when a worrying thought comes at any other time you jot it in one line and postpone it to its appointment.

A study by McGowan and Behar tested this method on 53 people with high levels of worry: one group trained for two weeks to confine worry to a 30-minute daily period at a set time and place, and outperformed the comparison group in reducing worry, tension, negative feelings and insomnia symptoms. It is a small pilot study, but it supports using this exercise as part of a broader plan.

13How do you get rid of overthinking before sleep?

1. Empty your mind before bed: an hour or two before sleep, write down tomorrow’s tasks and what is on your mind, so you do not try to “remember” them in the dark.
2. Keep screens away: the World Health Organization advises limiting electronic devices before sleep, and avoiding caffeine and large meals.
3. Breathe slowly: breathing out longer than you breathe in for a few minutes calms the body’s arousal.
4. Don’t wrestle with the bed: if you stay awake for a long time, get up and go somewhere else and do a quiet activity in dim light, then come back when you feel sleepy.
5. Keep regular times: sleep and wake at the same time every day, even on holidays, as the World Health Organization recommends.

If insomnia continues for weeks despite these steps, insomnia treatment explains cognitive behavioral therapy for insomnia and other options.

14What is the psychological treatment for overthinking?

When overthinking is severe or chronic, working with a specialist therapist helps. In a systematic review by Querstret and Cropley covering 19 studies, mindfulness-based interventions and cognitive behavioral therapy appeared to be effective in reducing rumination and worry together, whether delivered face to face or online. The main approaches include:

You can learn more about cognitive behavioral therapy and how its sessions go.

15Is there a medication for overthinking?

There is no medication that treats overthinking by itself. But if it is part of generalized anxiety disorder, depression or OCD, the psychiatrist may prescribe treatment for that condition after assessment, such as some antidepressants that are also used for anxiety and OCD. The doctor decides the type of medication, its duration and follow-up, so never start or stop any medication without a doctor.

16When do you need specialist help?

Ask for a consultation if the exercises do not work after several weeks of sticking with them, if overthinking eats up hours of your day and your sleep, if it comes with persistent sadness, panic attacks or compulsive rituals, or if you have begun to rely on any substance to calm your mind. Help at Eradah begins with a confidential consultation in the outpatient clinics, followed by a treatment plan that suits the cause. If thoughts about death or self-harm appear, call an ambulance (123) or the mental health support line (16328) immediately.