Stop Overthinking Now

 

In 'Overthinking Stops Now,' Sarah Kingswell explains how to stop overthinking. 

1. Introduction

2. Awareness And Acceptance

3. Challenge Negative Thought Patterns

4. Look At The Bigger Picture

5. Setting Healthy Boundaries

6. Turnign Mistakes Into Learning Opportunities

7. The Power Of Mindfulness And Being Present In The Moment

8. Focusing On What You Can Control

9. Focusing On The Process And The Joy Of Creativity

10. Accept Your Vulnerabilities And Love Yourself

11. Detaching From Thought Patterns That Trigger Overthinking

12. Unplug, Take A Walk And Focus On The Present

13. Set Realistic Goals And Take Small Steps

14. Self-Mastery And The Importance Of Habits

15. Strategies For Maintaining Habits

16. Meditation: How To Do It And How We Can Benefit From It 

Conclusion

Kingwell compares overthinking to a tangled ball of yarn containing negativity, anxiety, worries, and doubts. The majority of the time, overthinking only causes distress. We all overthink, it's natural. But when one overthinks everything constantly, trouble ensues. Be aware of the signs that indicate extreme overthinking.

1. Repetitive Thoughts

2. Analyzing Too Much

3. Excessive Negativity

4. Procrastinating 

Someone overthinking may be attributed to a variety of factors, such as stress, fear, trauma, a lack of confidence, and an overcommitment.

Overthinking often occurs without conscious thought. We underestimate thoughts' power. Getting lost in one's own thoughts can be dangerous. Worryers and anxious thinkers will undoubtably struggle more with overthinking. Fears and insecurities concerning the past and the future can be paralyzing. Insomnia can result from racing thoughts and worry at night. The energy consumed by overthinking is enormous!

In times of distress, STOP overthinking and:

1. Challenge your negative thinking by asking yourself, "Are these thoughts true?"

2. Instead of worrying take ten minutes to divert your attention to something else.

3. Talk to someone you trust and know will give you sound advice or a listening ear.

4. Use visualization techniques.

5. Write down what worries you and the steps you can take to alleviate each worry.

6. Meditation

Sometimes we just need to face our negative thoughts head on! Kingswell suggests setting aside ten minutes a day for "Negative Thought Time," during which you ruminate on what is bothering you. You are actually controlling your negative feelings by taking control of them.

Mistakes and setbacks are part of life. View them as learning opportunities rather than failures. "Mistakes are proof that you are trying." Scientists often test their theories many times and with many variables before finding the answers they seek. In some cases, they fail to achieve what they had hoped to accomplish. Is that a failure? No. The only difference is that they now have more information than before. The discovery of penicillin was an accidental consequence of bacterial contamination. The path to mastery begins with mistakes, which show progress, inspire creativity, and propel you along the path to success. The ability to bounce back from hardships is built by mistakes, and mistakes build resilience.

The pace of life seems to be accelerating all the time. Often in our lives, we overthink things, and we forget to be fully present in the moment. Also, we should maintain a mindful attitude and not try to change current events. Recognize the present, analyze it with an open mind and a calm heart. Please seek help if your current circumstances are dangerous or unhealthy.

There are certain things in life that we cannot control. There are many things we can control, including our thoughts, attitudes, opinions, goals, what we do with our time, what we eat, and who we interact with. There is nothing we can do to control what may happen in our lives, our genetics, or our families.

Identifying ways to detach yourself from negative thought patterns that trigger overthinking can help you stop overthinking. Kingwell discusses Cognitive Defusion or deliteralization. "Cognitive Defusion is a helpful technique that is often used in therapy that can empower people to keep themselves from unhelpful thoughts and take control of how they feel and how they live their lives. This allows us to separate from our thoughts and emotions to enable us to observe how we think without letting ourselves be trapped inside of it. This technique is often used in Acceptance and Commitment Therapy (ACT)."

Setting realistic goals for yourself is important. By setting unrealistic goals, you are setting yourself up to fail. Use the SMART technique: specific, measurable, attainable, realistic, and time-bound. Set:

1. Worthy Goals

2. Realistic Goals

3. Specific Goals

The development and maintenance of positive habits MATTER. Here are some tips to help you develop positive habits:

1. Make A List Of Habits You Want To Create

2. Focus On One Habit At A Time

3. Find A Cue 

4. Start Small

5. Build Your Habit

6. Reward Yourself

7. Be Persistent

Essentially, the conclusion sums up the book. It hits all the important points. In my opinion, anyone can gain insight from reading this book, even if it is aimed at people in their 20's and 30's. The book is highly recommended and I give it five stars.

Disclaimer - I received this Ebook in exchange for my honest thoughts.