Here’s How You Can Break the Cycle of Overthinking and Work Efficiently, a Psychiatrist Explains

While thinking is an essential function for the brain, sometimes it can go a tad bit far. Overthinkers will agree with this and once it is continuous, there is hardly any way to stop the thoughts from forming themselves. This is because "an individual is continuously analysing and building scenarios over something" explains Dr Jyoti Kapoor, Senior Psychiatrist and Founder & Director of Manasthali.

This concept is also known as obsessive rumination and exhausts the mind emotionally and mentally. "Most people feel they are exhausted because of thinking all the time, analysing and categorising experiences, interpreting and projecting them and re-running the same or alternate projections" Dr Jyoti adds.

This has slow yet devastating consequences which can range from lack of sleep, poor mental health, affecting productivity and constantly seeking reassurance. However, one of the biggest tell-tale signs happens to be the decline in performance at work along with interpersonal relationships suffering.

Dr Jyoti suggests practising techniques that help you relax. This can be opting for a social media detox, talking to your loved ones and going out for a walk. The psychiatrist suggests practising mediation to still the mind.

However, she also points out that it’s easier said than done. "People with this problem are so habituated to it, that in any given scenario,  the processes of analysis, interpretation and projection become automatic and oftentimes people don’t know if there is any other way. Seeking professional help is thus advisable because changing a pattern takes time and an exhausted mind is also impatient and impulsive."

It is imperative to first acknowledge the problem and to consciously decide to change this aspect about yourself. "It’s like promising yourself to change a habit like smoking or drinking. The next step is to draw a plan, like as soon as one realised that one is stuck on a thought or a scenario, one needs to tell oneself to stop" Dr Jyoti adds.

Practising the laid out plan is not an overnight task, it will take you some time to do that but don't be hard on yourself. Forgive yourself on days when you cannot leave the cycle and begin again. Dr Jyoti lastly shares, "One may take the help of a friend or family member also, asking them to distract them or indulge in a creative activity that one enjoys. Physical exercise, dance, music and art help too. At work also, if one feels one is repeatedly thinking of the what and how instead of doing it, write down the thoughts once and then keep them aside, telling oneself to get back to the process if a new scenario turns up."