How to Stop Over-Thinking

Over thinking situations or other peoples actions is a common mistake many of us make. It can make us feel hurt in situations where there is no reason to be. Then if you realize you overreacted it can feel embarrassing. This is a step by step guide to identifying and stopping when you're overreacting.

**Disclaimer**

**these are techniques that I found work for me, if you believe you need proper support don't hesitate to contact a professional**

1) Notice how you're thinking

When you are panicking or overthinking situations its important to stop and think about if the things you're telling yourself are actually true. Do you know that it's a fact, or do you think its a fact? If you realize that you don't really know something, then there is no point in trying to read into the situation without facts.

2) Identify your core beliefs

Once you've realized that you're overthinking its time to stop and reflect on the thoughts an ideas that you had going. If you notice that when you're overthinking your thoughts often come back to the same summary, this may be a core belief you have. For example: You're at school, you try to talk to your crush, they don't realize that you're there and ignore you, you then believe that something is wrong with you, you believe you're fat. Another example is that you don't get chosen for the sports team, you don't have the physical skills, you believe you are fat. In these cases the reoccurring final belief is that you're fat, this is a core belief. These thoughts are embedded in us often from childhood and are problematic if negative, however we can change these core beliefs by challenging them.

3) Challenging core beliefs

Once you have identified some of your core beliefs that are pushing you to over think its time to challenge these thoughts.  In a situation like the examples above its vital to look at the facts, and separate them from your thoughts. For example: Above we talked about not getting accepted onto the sports team. Now it may be fact that you don't have the physical skills, but this doesn't mean that you're fat. Then it's important if you do come to a core belief to challenge it. This can be done in two ways: telling yourself the opposite of the core belief or getting over it. For example if you believe you're fat you can use evidence and opinion to tell yourself that you're not. You could also try challenging your core belief by accepting what you think, but then not letting it upset or affect you anymore. By doing these things you're proving to yourself that you are more then what you tell yourself in any situation of worry or stress.

4) Reach out to a trusted person

whether its family, a partner, or friends, when you feel you cant do anything to control your thoughts its really important to talk to someone. This gives you a chance to see another perspective when you struggle to find it yourself. Talking to someone can also bring the feelings of peace, comfort, or a state of calmness.

5) Give yourself time

Over thinking can sometimes be immediately avoided by realizing the rational side to a situation. However sometime situations are just too much, the stress of our overpowering core beliefs are sometimes too strong to get over. But this is okay, its normal to have setbacks in the process to getting better. The important thing is to give yourself time and patience, and to keep challenging your thoughts. This means that every time you try to overcome your core beliefs you're one step closer to having practically full control over how and what you think.