If you think you need an overthinking detox, you know humans think a lot. In fact, the average adult human has at least 6,000 thoughts per day, with thought shifts occurring every 6.5 minutes. Thinking keeps us productive and sharp, but if you’ve ever been caught in the vicious cycle of overthinking, you might benefit from an overthinking detox that keeps your brain calmer, clearer, and more ready to make wise decisions.
To go on an overthinking detox, we first need to define what overthinking is. In short, overthinking involves having revolving thoughts that often lead to indecision and anxiety. Regular thinking leads to forward-action of some kind, whether that be making a crucial life decision, committing to a certain solution at your job, or even pursuing a special interest. When people overthink, they often feel more confused and less clear, even though they’re thinking more.
What Is an Overthinking Detox?
When many people think of the word “detox,” they picture going off of drugs or alcohol. However, you can also do a mental overthinking detox, in which you intentionally become aware of your triggers and do your best to abstain from them. Just like any other form of detox, getting out of the habit might prove tricky, but it will likely positively impact your life.
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Signs You Need an Overthinking Detox
Before you decide whether or not to go on an overthinking detox, take a look at some of these symptoms you may need one:
- Chronic anxiety
- Indecision
- Constantly playing different situations or choices over and over again in your head
- Trying to control outcomes, no matter how much they’re actually within your control
- Asking others for reassurance before making a decision
- Jumping to worst-case scenarios
- Gastrointestinal issues
- Insomnia
- Feeling restless
- Overthinking, even if you’re taking supplements for relaxation
Ironically, overthinking can feel very productive. After all, if you have a tough decision to make, the solution is clearly thinking it over thoroughly, right? While reckless decision-making isn’t the antidote for overthinking, contemplating any situation too excessively may actually get in the way of making a sound decision. So, if you find yourself negatively plagued by overthinking, it may be time for an overthinking detox.
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Overthinking Detox in 3 Steps
Step 1: Become Aware of Your Triggers to Start Your Overthinking Detox
Every habit we form contains a trigger. Whenever you overthink, pay close attention to what got you to overthinking in the first place. Are you in a specific space or with specific people? Is it at a certain time of day? Do you usually overthink one topic more than others? Consider these your triggers for overthinking. As part of your overthinking detox, write down the things that trigger you and consult with a therapist to help you process them.
In truth, once most overthinkers encounter their trigger, they get pulled into a loop of trying to find a form of certainty. For instance, let’s say someone was trying to purchase the best car. They get on the internet every day and look for cars, but they absolutely need to have the best one, so they look at all the cars’ features and end up comparing too many vehicles. At the end of the process, the car buyer is likely to be more anxious about his purchase, not less, when he eventually closes the deal. After all, the uncertainty and resulting thought spirals only reinforce to the brain that it has something to worry about, strengthening the overthinking.
Step 2: Do a “Brain Dump”
Let’s be real: telling yourself to stop overthinking seldom works as its own overthinking detox. Instead, the thoughts often continue to whirl around in your head, accompanied now by a sense of shame that you failed to stop them. The real key to a true overthinking detox doesn’t lie in what you tell yourself; it lies in what you choose to do to get the thoughts out of your head.
Journaling remains one of the best ways to get your thoughts out. To start, set a timer for 15 minutes. Write down (or speak) the thoughts that have been swirling around your brain. Don’t try to edit them or come to any conclusions. Simply record them as they come to you.
Getting the thoughts out of your head does two things: first, it externalizes your thinking and makes it feel like it’s outside of you instead of being all-consuming. Second, it provides you with clarity and perspective. Most likely, you’ll come to some new realizations about yourself and your thoughts.
Step 3: Decide What’s Under Your Control…And Let the Rest Go
Our brains love to focus on problems we can’t solve. In fact, there’s a fascinating reason for this: the amygdala, a tiny portion of our brain that’s responsible for our fight, flight, and freeze response, is always trying to keep us safe by searching for danger. That includes projecting what-if scenarios into an imaginary future!
Most of us can spend all day fretting about the what-ifs, but truthfully, unless we have direct control over the outcome, the thoughts will just cause needless anxiety. So, once you have your thoughts all written out (or recorded), review them. Try to sort out what you can control from what you can’t. You can even write them out in separate columns! Then, resolve to ignore the things you can’t control, and focus on the things you can.
Whenever your thoughts start creeping in, ask yourself, “Is this something I can do something about at this time in my life?” If not, then use meditation to allow yourself to picture the thought flowing away. Do this over and over until the worries eventually subside.
Try an Overthinking Detox to Keep Your Head Clear
Once you go through your overthinking detox, you’ll experience a clearer mind. At the same time, you’ll need to consciously keep yourself from overthinking if you want lasting results. Many people find it helpful to replace overthinking with a specific activity that they can make part of their daily routine. Activities such as walking, hanging out with friends, and participating in hobbies will help you redirect your focus and keep your mind from spiraling.
If you’re struggling with your overthinking detox, you may want to speak to a professional. Seeing a counselor can help you get an outside perspective, and your therapist can give you tailored tips for putting your overactive thoughts to rest. Check out our tips for finding a therapist!
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