10 Exercises That Help You Stop Overthinking
Medically reviewed by Aleesha Grier, PsyD
Overthinking typically has a negative connotation. Also called rumination, overthinking is prolonged, repetitive, and recurrent negative thinking about emotions, personal concerns, one's self, and life experiences. These thoughts are similar to worry and obsessions.
Overthinking or dwelling on negative feelings and thoughts can contribute to developing or worsening conditions such as anxiety or depression.
This article will discuss rumination, why people overthink, ways to help manage overthinking, and when to seek help.
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Overthinking Triggers
Overthinking can manifest in a number of ways, such as:
Brooding
Depressive
Stress reactive
Angry
Reflective
Temporary life stress—such as a life change or a specific event—can cause overthinking. Overthinking can also have more abstract, often longer-term causes like anxiety or depression.
Overthinking often falls into theme categories. A 2022 study found that young adults who experience loneliness engaged in rumination themes such as:
Rumination related to others: Social relationships and past negative interactions
Temporal experience of rumination: Periods of time, often the present in relation to the past
Ruminating life and death: Fearfulness or worry about life after the hypothetical loss of a loved one, and ruminating on the meaning of one's own existence
Stressful events can lead to overthinking. Adolescents in a 2012 study reported ruminating about events such as:
A fight with a friend or loved one
The death or illness (mental or physical) of loved one
Fighting or divorce between parents
Disappointing school results
Problems with romantic relationships
Risk Factors for Rumination
While not concretely established, researchers suggest some risk factors for rumination include:
Childhood experience, such as being unable to learn active emotion management in early childhood
Watching parents or family members exhibit negative behaviors and thoughts
Certain personal characteristics, such as perfectionism, high social anxiety, pessimism, and neuroticism
Stressful life events
Genetic/heritable influences (often overlap with genetic influences on depression)
Overthinking can also be habitual and/or cyclical. Rumination can contribute to negative emotions, leading to a cycle where ruminating makes you feel worse, resulting in more rumination.
Conditions Associated With Rumination
Rumination has been associated with a number of conditions, including:
Depressive syndromes
Anxiety symptoms
Social anxiety disorder
Obsessive-compulsive disorder (OCD)
Substance use disorder
Eating disorders
Suicide behaviors
Rumination may precede, maintain, or worsen these conditions.
What Is Rumination?
Rumination is a process of negative thinking that is:
Repetitive
Difficult to disengage from
Perceived as unproductive
Interfering with other forms of mental activity
Exercises to Retrain Yourself to Stop Overthinking
Rumination can be difficult to disengage from, but there are some exercises that can help with overthinking in the moment and in the long term.
Mindfulness Exercises
Mindfulness involves being aware of your thoughts and feelings, observing them as they are, and accepting them without judgment.
Mindfulness brings attention to the present moment rather than dwelling on the past or fretting about the future.
Mindfulness aims not to stop specific thoughts but to remove their negative connotations. Practicing mindfulness may help people who tend to ruminate regulate their negative thoughts and anxieties so they don't become repetitive and debilitating.
An example of a mindfulness exercise is:
The Five Senses Exercise
This quick exercise helps to ground you and focus on the present moment.
Give your full awareness to the object or sensation and take a few deep breaths before moving on to the next step:
Notice five things you can see.
Notice four things you can feel.
Notice three things you can hear.
Notice two things you can smell.
Notice one thing you can taste.
You can also use apps to guide you, such as:
Relaxation Techniques
Relaxation exercises can help relieve stress and calm your mind and body.
Examples of relaxation exercises include:
Deep Breathing:
Find a quiet place to sit or lie down.
Close your eyes and focus on your breath.
Slowly breathe in, expanding your belly.
Slowly breathe out.
Continue for about five minutes.
You may wish to give yourself a mantra to repeat, such as, “Breathing in I am calm, breathing out I am coping.”
Progressive Muscle Relaxation:
Lie on your back.
Tense a group of muscles as you breathe in.
Relax these muscles as you breathe out (notice how your muscles feel as you relax them).
Repeat these steps until you have tensed and released all of your muscle groups.
Other examples of relaxation exercises include:
Yoga
Tai chi
Meditation
Apps for relaxation exercises are also available.
Distraction
Distracting yourself with positive or neutral activities can interrupt negative thinking.
For distraction from overthinking to be effective, the activity needs to be engrossing enough to shift focus and attention from the negative thoughts. They should also be healthy distractions, rather than harmful ones such as binge drinking.
Any activity that holds your attention works, but some may include:
Watching a movie or TV show
Reading a book
Playing a game
Doing housework
Doing school or job work
Playing an instrument
Doing an art project
Social Interaction
Reaching out to friends, family, and community members can be a positive coping strategy for stress and rumination.
Social support may include talking about your problems and worries, but it can also mean seeking encouragement and laughter rather than specific advice.
Interacting with others can take your mind off negative thoughts and bring your attention to the present.
You might try:
Volunteering in the community or for charitable organizations
Taking recreational classes
Going to community events
Calling a loved one to chat
Positive Reappraisal/Reframing
Thinking about positive past experiences and times when things turned out well can help shift your thinking from the negative.
With regular practice, focusing on positive emotions may create a broader mindset and lead to an increase in social, psychological, intellectual, and physical resources that can help buffer against stress.
You can also try reflecting on the good that is currently in your life and/or reframing the situation you are overthinking in a more positive and objective way.
Keeping a gratitude journal is a great activity for positive thinking. One study found that engaging in positive affect journaling three times a day for 12 weeks increased well-being and reduced mental distress.
Physical Activity
Physical activity is good for your overall health and it can be a great distraction from overthinking.
You may enjoy moving your body in ways such as:
Going for a swim
Dancing
Playing a sport on a team or with friends
Taking a fitness class
Going to the gym
Doing yoga or tai chi
Golfing
Healthy Lifestyle Habits
Developing and maintaining habits that support a healthy mind and body can help keep stress at bay. Try to:
Eat regular meals of nutritious foods.
Move your body often.
Establish a sleep routine and get enough good quality sleep.
Avoid excess caffeine.
Getting Into Nature
Getting a change of scenery by heading out into nature can provide a peaceful space that is more conducive to thinking constructively rather than ruminating.
Finding a forest isn't necessary, even looking for spots of nature in your area can help. A small 2015 study with 38 participants found that participants who took a 90-minute nature walk through green spaces near Standford University reported lower levels of rumination than participants who walked for the same amount of time through an urban environment.
Taking Action
Turning thoughts into actions may help break the cycle of rumination. If it's too overwhelming trying to tackle the big issue head on, try strategies such as:
Breaking down larger problems into smaller parts
Focusing on one issue at a time
Making a specific, step-by-step plan
Taking action one step at a time
Cognitive Behavioral Therapy (CBT)
If you are having difficulty managing your overthinking on your own, it may help to see a therapist who can guide you through using CBT. CBT involves changing maladaptive thoughts and behaviors into ones that are healthier and more productive.
A form of CBT called Rumination-Focused Cognitive-Behavioral Therapy (RFCBT) has also been developed.
Tips for a Good Night's Sleep
Overthinking can make it hard to sleep. Some strategies that may help you get a good night's sleep include:
Set a routine of going to bed and getting up at the same time, seven days a week.
Get regular exercise, preferably in the afternoon (not close to bed)
Avoid napping after 3 p.m. and keep naps shorter than an hour.
Spend half an hour a day outside during daylight.
Avoid caffeine entirely, or stop ingesting it at least eight hours before bed.
Check in with your healthcare provider or pharmacist about if any of your medications could be interfering with your sleep.
Starting several hours before bed, avoid large meals, drinking a lot of liquids, and alcohol.
Avoid (or quit) smoking.
Make sure your bedroom is cool, dark, quiet, and distraction-free.
Relax before bed by taking a bath, reading, listening to music, or deep breathing (avoid screens in bed).
If you don't fall asleep (or back to sleep) within 20 minutes, get up and do something relaxing until you feel sleepy.
Stop using electronic devices at least 30 minutes before bedtime.
When You Can't Stop Overthinking
Everyone overthinks from time to time, but persistent unpleasant thoughts that interfere with your daily life could indicate a bigger problem such as obsessive thinking or obsessive-compulsive disorder (OCD). OCD obsessions tend to be irrational in nature, and may prompt compulsive behaviors such as checking, ordering, or asking for assurance.
If you are experiencing rumination, stress, or anxiety that is persistent and affecting your quality of life, talking to your healthcare provider or a mental health professional may be helpful.
If your rumination is related to a condition such as anxiety, psychotherapy (talk therapy) and/or medication may be suggested.
Summary
Overthinking typically refers to rumination, which is repetitive, recurrent negative thinking.
Common themes or subjects of overthinking include relationships, stressful events, past experiences, health, and self-reflection.
Techniques that may help manage overthinking include mindfulness and relaxation exercises, distraction, social interaction, positive reappraisal/reframing, physical activity, healthy lifestyle habits, getting into nature, taking action, and CBT.
If you find that rumination is interfering with your everyday life or causing you distress, talking to your healthcare provider or a mental health professional may help.
Read the original article on Verywell Health.
