10 Powerful Questions to Challenge Overthinking

How to stop overthinking?

First, I’m rooting for you!
Second, try this:
1.    Grab your journal
2.    Write down the following 10 questions
3.    Reflect on those questions and answer them

Let’s see an example.

1.    Can I see this situation in a different way?
“Um, maybe I don’t have to see this as a failure waiting to happen.
I can see it as a chance to show my skills.
Just because I didn’t do well in the past doesn’t mean I can’t succeed now.”

2.    Is there another possible reason for what happened?
“Um, maybe my anxiety is making me think the worst.
I’m nervous because I care about getting this job, not because I’m unqualified.”

3.    Am I thinking in black-and-white terms?
Is there a middle ground?
“Um, yes, I’m thinking I’ll either succeed completely or fail miserably.
But I think there is a middle ground.
Even if I make a mistake, it doesn’t mean the whole interview will be a disaster.”

4.    How would a friend think about this?
What would I say to a friend with this thought?
“Um, my friends would probably tell me:
→    It’s normal to make mistakes. Don’t be too hard on yourself’

And I’d tell a friend the same thing.”

5.    Am I being harder on myself than I would be on others?
“Yes, I’m expecting perfection from myself!
But I would be understanding if it were someone else.”

6.    Am I taking too much or too little responsibility for this?
Am I trying to control things I can’t?
“Um, yes, I’m taking too much responsibility for the outcome.
I can’t control every single reaction of the interviewers.
I can only do my best to present myself well.”

7.    Am I making the risk seem bigger than it is?
Am I underestimating my ability to cope?
“Um, I think I’m making the risk seem bigger than it is.
Even if I do make a mistake, I’ve handled similar situations before!”

8.    What is the most likely outcome if my worry comes true?
How would I handle it?
“Um, if I do mess up, the most likely outcome is that I’ll feel embarrassed.
But I can handle embarrassment!
And I can do better next time!”

9.    Are there other ways to deal with this problem?
“Um, I can prepare my responses to common interview questions!
So I’ll feel more confident!”

10.    Am I acting like I can predict the future?
What proof do I have that this will happen?
“Um, I can’t predict the future.
I’ve successfully completed interviews before!
And there’s no evidence that I’m gonna fail this time.”

→    Do you spend time reflecting?