How to Reduce Worry and Overcome Overthinking
Worry is a part of life, but when it consumes your thoughts, it can lead to stress and emotional exhaustion. Learning how to manage worry and break free from overthinking is essential for mental well-being. Let’s explore practical steps to help you take control.
Understanding Worry and Overthinking
As Brené Brown said, “Worry is not an emotion; it’s a coping mechanism and strategy we use when we feel anxious.” Worry often feels productive, but in reality, it creates a cycle of stress that keeps you stuck.
Overthinking, similarly, involves replaying scenarios or imagining worst-case outcomes. It disconnects you from the present and amplifies fear about the future.
A few weeks ago, I witnessed a touching scene on the beach that inspired today’s topic. A blind couple, guided by their service dog, was enjoying their time by the water. The woman wanted to step deeper into the sea, savoring the coolness of the waves. However, the dog saw danger and began barking uncontrollably, pulling at the leash to stop her.
Despite the woman laughing and enjoying the water, the dog wouldn’t stop until she was back on shore. Watching the dog’s fear and worry, though there was no real danger, was a poignant reminder of how often we act in the same way—letting worry control us even when it’s unnecessary.
Two Common Types of Worry
1. Reliving the Past
Many of us replay moments we regret or wish we could change. This cycle is draining because we’re trying to rewrite events that are already behind us. The emotional toll comes from focusing on what can’t be undone.
2. Imagining the Future
Worry about the future often involves imagining worst-case scenarios. These thoughts trigger feelings of doubt, sadness, and anxiety, even when the situations we imagine are unlikely to happen.
Three Techniques to Stop Reliving Unpleasant Moments
STOP Sign - Introducing a Separator
One effective technique from psychology is imagining a STOP sign when a flood of thoughts begins. Additionally, changing your body position and gently shaking your limbs can act as a separator that triggers energy movement and stops the flow of thoughts.
Focus on Context, Not Emotion
In 2014, researchers discovered that the negative impact of recalling unpleasant memories decreased when individuals focused on details that didn’t provoke an emotional response. For example, think about a friend who was present, the weather that day, what you wore, or the surrounding environment. Shifting your focus to the context rather than the emotion helps regulate your feelings in the short term and may even reduce negative associations over time.
Become an Observer
Place yourself in the role of an observer rather than the main character in the stressful memory. Visualizing yourself watching the situation from a distance reduces self-consciousness and emotional intensity. This perspective allows you to detach and even find humor in the moment, minimizing its impact on your well-being.
Overcoming Worry About Situations That Haven’t Happened
How often do you overanalyze conversations or events, imagining hidden meanings and worst-case outcomes? The problem with this pattern is that it’s usually driven by our imagination rather than reality, creating unnecessary emotional turmoil.
As Louise Hay said, “It’s just a thought, and a thought can be changed.” Here are two powerful ways to shift attention from anxious overthinking:
Practice Affirmations Affirmations are not magical words—they are phrases filled with the meaning and energy you give them. Use affirmations to replace worry with empowering thoughts. For example, say, “I am capable of handling challenges as they come” or “I focus on what I can control.” Practice this twice daily for a month, dedicating 20 minutes in the morning and evening to repeat affirmations. While you won’t immediately eliminate all worry, you’ll begin to rewrite your mental patterns over time.
Meditation Meditation is one of the most effective techniques to calm the flow of thoughts in your head. By practicing meditation daily, you can slow down your thinking, increase awareness, and consciously replace draining narratives with supportive ones. Meditation connects you to your emotions and helps you stay present in your body rather than getting lost in anxious thoughts.
The Role of Art Therapy in Managing Worry
Art therapy provides a creative outlet to process and release worry. By translating your thoughts and feelings into colors and shapes, you externalize the stress, making it feel more manageable. For example:
Use watercolors to paint your emotions and let them flow onto the paper.
Create collages from torn paper to represent breaking free from overthinking.
Try clay modeling to ground yourself in the present through tactile sensations.
Breaking Free From the Worry Cycle
Ready to reduce worry and gain peace of mind? Download my free Emotional Journal to start identifying triggers and exploring solutions. Through awareness and creativity, you can break free from overthinking and embrace a calmer, more focused life.