Picture this: It's 5pm, you return home from work, probably tired and drained from the day or increasing traffic, and you're thinking about how you could have acted differently, worrying about something you said or did, going through different past situations or future scenarios in your head... You start feeling sad, or angry, or frustrated, or disheartened. You may be overthinking: a repetitive pattern of thoughts that you can't seem to be able to stop.
If you resonate with any part of this scenario, this article is for you.
Understanding overthinking and its consequences
In today's very fast-paced and demanding world, you may often find yourself trapped in the relentless cycle of overthinking. This can take the form of a non-stop train of thought or a constant non-stop inner dialogue between you and yourself; either about your to do's, your worries for the future or ruminating on past mistakes.
Research also confirms that overthinking takes the form of an excessive and repetitive focus on negative thoughts, often involving fear and self-criticism. This mental process drains your energy, worsens your self-esteem, disturbs your concentration and aggravates stress levels. Research has also shown that overthinking is strongly associated with anxiety disorders, depression and other mental health concerns. What's the take away from all of this? Overthinking can decrease your overall well-being, life satisfaction and happiness.
The good news
Well that paints a pretty dismal picture, thank you very much. So what's the good news? The good news is that overthinking is not a life sentence. You can effect change gradually from this very moment. If you incorporate self-care and well-being techniques such as mindfulness and other techniques learned from psychotherapeutic sessions in your daily activities, you can reduce overthinking, decrease your stress levels and thus improve your well-being and happiness. The good news is that overthinking is not a life sentence! You can effect change gradually from this very moment!
Let's explore the transformative potential of integrating mindfulness, namely MBCT, (Mindfulness-Based Cognitive Therapy) and Gestalt Psychotherapy, in addressing overthinking, reducing stress and ultimately enhancing general well-being.
MBCT - Mindfulness-Based Cognitive Therapy: A holistic approach
MBCT is a therapeutic approach that integrates cognitive therapy (identifying negative beliefs and assumptions) with mindfulness practices. Grounded in the principles of Jon Kabat-Zinn's mindfulness-based stress reduction (MBSR), MBCT emphasises on fostering non-judgmental awareness of the present moment and developing mental strategies to manage negative thought patterns.
Through this practice, overthinkers can develop a heightened sense of self-awareness, allowing them to recognise the onset of overthinking patterns and redirect their focus to the present moment.
Mindfulness techniques, such as mindful breathing and body scan exercises, enable individuals to observe their thoughts and emotions without judgement. Through this practice, overthinkers can develop a heightened sense of self-awareness, allowing them to recognise the onset of overthinking patterns and redirect their focus to the present moment.
Cognitive restructuring (a kind of mental adaptation) is another key component of MBCT. It involves identifying and challenging negative automatic thoughts associated with overthinking. By reframing these negative overthinking patterns, you can gain a more balanced perspective and reduce the intensity of negative emotions, thereby decreasing the probability of falling into the overthinking trap.
Some mindfulness techniques you can start today
Very Important: If you are currently experiencing high/worrying levels of anxiety, stress and/or depression, or are on any kind of mental health medication, always refer to your chosen psychotherapist or mental health professional prior to trying any of these techniques.
NB If you are distracted by some thoughts during these techniques, that's OK. It's about acknowledging your distractions, that is becoming aware of them and then gently refocusing on your object of attention, for example, your breathing.
Don't be like Alice. Do not follow that rabbit (distracting thought) down the rabbit's hole (overthinking).
Breathing awareness:
- Focus attention on your breath, observing its natural rhythm without attempting to control it and especially without trying to force yourself to calm down.
- By anchoring attention to your own natural breathing rhythm, you can redirect your focus from overthinking to present-moment experiences.
Labelling thoughts:
- Observe thoughts as they arise, mentally labelling them as "thinking" without engaging in their content. No need to resolve, understand or do anything about the thought, just label it.
- This technique cultivates a sense of detachment from your thoughts, reducing their influence, preventing over-identification and diminish overthinking.
RAIN technique:
- Recognise the presence of your thoughts;
- Allow your thoughts to be present within you without judging them as good or bad (just let them be, they will come and go);
- Investigate what triggered that thought or patterns of overthinking; and
- Non-identify with thoughts - recognise their impermanent nature ("this too, shall pass" and "I am not my thoughts, I am aware of them").
Gestalt psychotherapy: Embracing your whole self
Gestalt psychotherapy is an experiential and holistic approach that encourages individuals to explore their thoughts, feelings and behaviours in the present moment. This therapeutic modality emphasises the importance of integrating fragmented aspects of the self to promote self-acceptance, self-awareness and authentic living.
Within the framework of gestalt therapy, overthinking is viewed as an adaptive defensive mechanism that blocks people from fully engaging with their immediate moment-to-moment experiences. By creating a safe and supportive therapeutic environment, gestalt psychotherapy helps clients increase their awareness of bodily sensations, emotions and non-verbal cues, which are often neglected during the overthinking process.
Within the framework of gestalt therapy, overthinking is viewed as an adaptive defensive mechanism that blocks people from fully engaging with their immediate moment-to-moment experiences.
Through techniques such as the gestalt dialogue, staying with the feeling, the empty chair exercise and awareness through movement, you engage in an active exploration of conflicting aspects of yourself. This process facilitates integration, allowing you to develop a more comprehensive understanding of your potential internal conflicts and reduce the need for excessive rumination and overthinking.
Gestalt Therapy Techniques you can engage with a warranted psychotherapist
Gestalt Dialogue
- Engage in a therapeutic dialogue with a trained gestalt therapist.
- This technique provides you with a supportive environment to explore underlying thoughts, emotions and patterns of overthinking.
Stay with the feeling
- Instead of trying to analyse or resolve your thoughts, focus on experiencing your thoughts fully and accepting associated emotions.
- By allowing emotions to be felt fully, you can move through them and reduce the need for excessive mental processing and overthinking.
Empty chair technique
- Engage in a dialogue with an imagined person or a specific aspect of oneself.
- Express thoughts, feelings and concerns about this person or aspect of yourself, thus promoting self-reflection and gaining insight into internal conflicts.
Awareness through movement
- Engage in physical activities or exercises mindfully, paying attention to sensations, movements and breathing.
- This technique promotes grounding yourself in the present moment and reduces excessive mental rumination.
Integrating mindfulness and gestalt psychotherapy: A synergistic approach
The integration of MBCT and Gestalt Psychotherapy offers a powerful strategy in addressing overthinking, reducing stress and enhancing well-being. By combining mindfulness practices with gestalt techniques, therapists can assist clients in developing a deeper level of self-awareness, accepting their experiences without judgement and actively engaging in the present moment.
The mindfulness aspect of MBCT provides individuals with the skills necessary to observe and disengage from overthinking patterns, reducing their intensity and timespan. At the same time, gestalt psychotherapy offers a supportive foundation for exploring the underlying emotions, conflicts and unresolved experiences that contribute to overthinking tendencies.
Through this holistic approach, you gain insight into the root causes of overthinking, you can challenge self-limiting beliefs and develop strategies to redirect their focus towards more constructive and enriching experiences. By reducing overthinking and stress levels, you can cultivate a greater sense of well-being, improve emotional intelligence and enhance overall happiness.
Concluding reflections
Overthinking can have a profound impact on an individual's mental health, leading to increased stress and reduced well-being. The integration of MBCT and gestalt psychotherapy provides a comprehensive and transformative approach to address overthinking tendencies. By cultivating mindfulness and exploring the underlying emotions and conflicts, you can reduce overthinking, alleviate stress and ultimately increase general well-being and happiness. This integrated approach offers hope for anyone trapped in the cycle of overthinking, empowering you to lead more fulfilling and balanced lives.
Renald Blundell is a biochemist and biotechnologist with a special interest in Natural and Alternative Medicine. He is a professor at the Faculty of Medicine and Surgery, University of Malta.
Wayne Caruana is a qualified psychotherapist and certified Mindfulness Coach specialising in stress, depression, anxiety, emotional issues and addictions