6 Therapy Skills to Stop Overthinking Everything

OK, so how can we stop overthinking everything?
1. The very first skill to stop overthinking is noticing and naming. Rumination is a bad habit that we’re often not aware we’re doing. First, get really good at identifying overthinking, say it out loud “I’m overthinking.” Ask someone to point it out to you. Learn your triggers. What time of day are you most likely to ruminate? Where are you most likely to overthink? At work? When you’re alone? When you’re at the bar? What situations trigger it? Try to predict it. So if you’re most likely to overthink something right as you go to bed or right after a social situation, prepare yourself to notice it so that you shift your focus to something more helpful.
If you’re struggling to catch yourself overthinking, you could set an alarm on your phone to go off once an hour and check how much you’ve been ruminating that hour. And just track it for a week. In general, people tend to ruminate the most when they have nothing to occupy their attention.
Now that you’ve gotten good at noticing when you’re overthinking, we’re going to take 2 approaches to stop overthinking everything. 1- setting limits on overthinking and 2- learn a bunch of ways to redirect your thoughts to something more helpful.

Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.

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[melody_]

I cannot believe this is for free. It really helps people like me who can't afford therapy at the moment. I am immensely grateful.

[hqhgmzn]

1. Get really good with **identifying** overthinking
1. when’s the most likely time ⏳
2. what situations trigger it
3. then focus on something else
4. make an alarm to see if how much I’m rumanating
2. Postpone and **reschedule the rumination**
1. schedule worry time and problem solve with a time limit
2. don’t worry in your head rather write it down
3. Attention shifting
1. learn to separate myself from my thoughts
2. practice with mindfulness
3. visualise shifting thoughts as changing television channels ( what am I most grateful about, what can I control )
4. Shift from negative thoughts to the **present**
1. list 5 things u see and feel
5. Shift from abstract thinking to **concrete things**
1. ex : why can’t I ever be happy like my friends, Why am I so behind in life
2. ask question to make it more detailed and practical
1. what is one small thing I can do to become happier today?
6. Shift from overthinking to focusing on **values**
1. what is most important to me right now :
1. spend more time with friends and family
2. have a consistent passive income stream
3. be fit and healthy
7. Distraction
1. do things you actually care about but don’t misuse it that it takes the meaning out of your life

[Travel_with_me]

who is still over thinking while listening to this video

[Imthesaviour]

I’m over thinking now to stop my over thinking😂… this is too much explanation for my little brain

[dmgsoultogetherness]

for decades i really struggled with ocd internal abstract rumination, , within the last 2yrs while practicing mindfulness and meditation, my constant chatter has been dramatically reduced i genuinely though i would never ever get rid of it...but with hard work and great tools i think iv finally got a hold on it....to everyone who is still fighting....keep seeking out something that works for you..it can be done

[naturallyherb]

Thanks for sharing! Overthinking has plagued me for so many years, with the feeling of so much self-doubt and impostor syndrome. Through therapy and journaling I was able to reduce overthinking and start doing things with more confidence.

[nailati]

You're doing such an important service. My partner and I both struggle with this, and I haven't been able to afford therapy for years. Thank you!

[londiwengcobo]

07:14 "There's a DEEPER YOU than your thoughts"... this will be my daily mantra till Kingdom come ❤ may these words be etched on the hearts of every overthinker here. May peace rule our lives as we continually work towards suppressing and ultimately diminishing our own self-destructive thoughts

[PRIDR]

I recently spent an entire four day long weekend stressing and worrying about a meeting I had on the first day back at work. The meeting went for 10 minutes and turns out I worried for absolutely no reason. I know I am an overthinker and it is great to finally admit that I need help. Thank you for this incredible video. I am looking forward to taking back control of my thoughts and helping other people in my life who are overthinkers like me.

[emilyforshee]

Thank you so much for this. I’ve dealt with anxiety and over thinking my whole life, but sometimes it hits like a bomb out of nowhere. The past few days have been HORRIBLE. Sick, shaky, thoughts of panic, scared of the unknown, terrified of my intrusive thoughts, worry that tips won’t help. But these videos almost instantly calm me down. The way you explain makes me feel like I’m not so crazy.

[rhondamcloughlin]

This course was so valuable. The first few minutes was literally my life the past two days. I’m on the “new job” worry phase. Thank you for putting this together for me and those like me. ❤️

[gonefishingapodaca]

I cried watching this. It’s me 100%. You have made a difference. Thank you

[Neha.Sawant]

I was struggling so bad today, I just couldn’t control my thoughts. Thank you for this video

[adannagreen]

This channel really did help me a lot when I was depressed. Reported to my therapist with tools and educated on things before we even got to talk about it. I love how action oriented and how these are actions I could do in the moment

[DrLeifSmith]

Love this video! I always say that anxiety and overthinking are the curse of smart people. My clients love that explanation! Smart people overthink-and have a hard time not trying to gain more control by anticipating problems before they even occur. Thanks for this video, your content is so good, and it inspires me to do better videos on my channel also!

[rainbowmania]

Thank you for this, just in time after crying about what I've been overthinking about. I've been overthinking about a personal conflict the whole week that it's been affecting how I work.

[Julia-yofz]

Today I had a breakdown and i was blaming myself keep repeating the same cycle. At least before going to bed, I watched this video. I want to work on myself. Thank you for making such a lifesaving video

[ni]

Love it Love it Love it. Can't express how much I love your videos. I found them today when I was trapped in an overthinking and worrying cycle. You are an amazing therapist. Thank you

[willemburnaby]

This video couldn't have come at a more perfect time for me! I recently started a new job with a lot of responsibility and an honest, direct, and high (but not unrealistically high) goal setting boss. I've never experienced this level of overthinking, and I consistently dwell on my mistakes, get frozen in indecision, and feel consistent desires to seek reassurance (though I don't give in as I know that is not the answer). I really love the job, but the rumination is draining me. Thus, I went to my best friend for mental health (You!) and came across this video.

Thank you so so much Emma, I really appreciate the work you do. Looking forward to the following videos in this series! <3

[gailvanvalkenburgh]

Thank you so much! I can't get into my life changing PTSD but your video just talked me out of the worse and longest panic attack I ever had!! ❤️