Overcoming Overthinking: A Gentle Guide to Finding Peace

Alison Westmacott
Apr 3
2 min read

Updated: May 12

Understanding Overthinking

Spending significant time lost in thought is a safety mechanism of the brain. It assesses risks and threats. The brain prefers shortcuts. When you focus on a specific set of thoughts, it believes it is being effective and generates even more. This pattern can lead to thought biases, making you feel trapped in a cycle of overthinking.

Types of Thought Biases

Many different types of thought biases can accompany a process of confirmation bias. These thinking patterns include:

All-or-Nothing thinking
Personalisation
Negative mental filtering
Catastrophising
Overgeneralising
Emotional reasoning
Shoulds and musts
Mind reading
Judgments
Compare and despair

These habits can become unhelpful and limiting. The more you engage with these thoughts, the more they persist.

Addressing Thought Biases

So, how can you address these biases and implement changes? The primary self-help method involves becoming aware of your thoughts and altering your interaction with them. Instead of accepting them as truths, challenge these thoughts.

Consider Alternative Thoughts

One effective strategy is to consider an alternative thought. For example, instead of thinking, "I'm such a bad friend!" reflect on reality. You might say, "In fact, Toby has been my friend since school, and we enjoyed a great time together last week. This friendship endures because we are kind and patient with one another."

Identify Catastrophising

Another helpful approach is to identify when you are catastrophising. You might notice yourself thinking, "Oh, I'm catastrophising again, imagining the worst-case scenario and accepting it as true." Instead, ask yourself, "What if something less dramatic occurs?" Be specific with this thought if you can.

Distance Yourself from Negative Thoughts

Adding a phrase that distances you from the thought can also be beneficial. For instance, instead of saying, "Something bad is going to happen!" you might say, "I'm having thoughts that something bad is going to happen." This simple shift can create a sense of separation from the thought itself.

The Importance of Not Believing Every Thought

It's crucial not to believe every thought you have. Thoughts and events occur, and while we can't prevent them, we can alter how we engage with them and the significance we assign to them. Remember, you have the power to change your perspective.

Seeking Help

If your thoughts become too overwhelming and impact your life, seeking help through counselling can be a good alternative. Cognitive Behavioural Therapy (CBT) can be particularly useful. However, all counsellors, regardless of their approach, can offer valuable support.

At Alison Westmacott Counselling, I have experience working with individuals who feel overwhelmed by anxious thoughts. You do not have to struggle alone. Just having the space to talk about how your thoughts are dominating or impacting your life can be a release in itself. The work around changing your interaction with those thoughts can then take shape.

If you need more support, please get in touch.