When an adult with ADHD over thinks their problems or worries it can trap them in a mental loop which can be difficult to get out of. Besides making you feel trapped in your mind, negative thinking can also lead to mental or physical problems. Recurring negative thoughts over a long period of time can lead to stress, anxiety, and or clinical depression. It can also weaken your immune system, leading to a variety of different physical ailments. There are many different reasons to stop over thinking, however if you are trapped in it and all those reasons make you feel worse and it gives you something more to be upset about. If you have ever wondered how to stop over thinking, here are some techniques that can help.
Create Awareness – When we are trapped in the over thinking moments, we as ADDers can become so caught up in our thoughts that we don’t realize how deep we really are. When you notice yourself over thinking, just observe your thoughts without judging them or adding second layer of stress or worrying about your over thinking. Instead, say to yourself something like, “oh I am doing that over thinking again.” Having the ability to stand back and view your own behavior is the start of releasing the grip of over thinking.
Breaking The Pattern– Besides noticing your over thinking, try to do something physical to stop the over thinking. Just indentifying may do the trick, however it helps to create some ways to break the pattern. For instance, wear a rubber band on your wrist and gently snap it when you are over thinking. The goal is too temporarily active another part of your brain through a physical reminder and to bring back your thoughts to reality. Notice what you are feeling, seeing, and hearing after this technique. Be in reality of the moment rather in your head.
Practice Thought Alternate – Once you break the pattern of over thinking, take a moment to be in that moment, and create a positive affirmation or a different thought that contradicts your over thinking. Repeat the affirmation or positive thought out loud several times after the rubber band technique. You may have to repeat this process several times to get the hang of it especially if you have been over thinking for a long time. Don’t give up, because as you will notice over time your over thinking will disappear.
Reframe Reality –During times when you are not caught up in your over thinking, take some time to look at the patterns around this type of thinking. You can practice this by asking yourself “ is this thought true”? If there is some truth to it, how much truth and how likely it will produce a bad outcome. How much are you projecting your worries to reality? Act as you own best friend with a more positive outcome of the situation. Become a detective and figure out the facts.
Talk To Someone – Sometimes talking to a close friend, family member or counselor can give you a better view on the issues related to your over thinking. Whoever you choose to talk to can give you positive feedback on whether your thoughts are out of proportion and support you to break free of your thoughts. Most of the time it isn’t bad as you may think. Having someone else reinforce that everything is going to be alright will help break the over thinking pattern.
Keep Busy– When you are trapped in your over thinking, you can’t be in the present moment. One of the best ways to get out of your head is to find something that keeps you busy. Your over thinking may still try to sneak up and try to distract you, but keep on steering yourself back to the task at hand. In the end you will get lost in the task. It will likely take a fight between your determination to stay focused but keep at it. You want to show your thoughts who is in charge.
Write It Down & Then Tear It Up – If you are over thinking a problem or making a decision, write it down and then tear up the paper and throw the pieces into the garbage. Try to do this a few times a day; depending on how much you are over thinking. At the end of the day, give yourself an over thinking score, with ten representing a lot of over thinking and one being the least. This technique will assist you in seeing how well it is working for you. As you practice this technique, you will be able to build your mental muscle and create new positive pathways in your brain.