16 Gentle Reminders to Quiet Overthinking How to stop overthinking?

Let’s try this exercise.
I did something similar back when I was an athlete after “bad races.”

1.    First off, write down the specific mistake or failure you’ve been thinking about a lot.

For example:
→    I missed an important deadline at work.

2.    Now, reflect on how this mistake makes you feel.

Write down the emotions it brings up for you.

For example:
→    I feel “guilt”
→    I feel “shame”
→    I feel “regret”
→    I feel “anger”
→    I feel “sadness”
Just be aware of your emotions associated with that mistake.

3.    Now ask yourself:
→    How has dwelling on this mistake affected my thoughts, feelings, behavior, and/or relationships?

For example:
→    It made me feel less confident and worried about my job.

This way, you’ll be more aware of the impact of that mistake.
At the same time, you’ll be more motivated to improve your “relationship” with it.

4.    Alright! Now it’s time to challenge your negative thoughts.

Ask yourself these 2 questions:
→    What negative thoughts or beliefs do I have about myself related to this mistake?
→    What is a more balanced and compassionate perspective to this thought?

For example:
→    “I’m not good enough at my job” (Negative thought)
→    “Everyone makes mistakes sometimes. This doesn’t mean I’m not capable. It’s an opportunity to learn and improve” (Compassionate perspective)