Creating a problem-solving mindset
Using mindful practices to stop overthinking and worrying
Do you wake up in the middle of the night and start thinking about something that happened during the previous day or something that will happen in the day ahead? And then you start worrying. And thinking some more…..
Or have you ever started to think about a problem and immediately as you start thinking about it, you start creating more problems for yourself until you have a long list of problems? Or at least you think you do. In reality, those problems aren’t facts or circumstances; they are all just thoughts we are thinking.
Here’s the truth: Those problems aren’t real. They don’t exist, except in your mind.
How do you know when you’re overthinking a problem? You know you’re overthinking if you get to a point where you can’t stop thinking about something even when you’re supposed to be doing something else (like sleeping)! Another word for this is rumination.
We can think so much about a problem that we develop a loop of continuous negative thoughts, or a thought spiral. That leads to the “what if’s” and lots of worrying. I’m sure you’ve experienced that scenario.
It helps to start separating fact from fiction. What is the actual situation or circumstance? For example, if it’s raining outside (fact) and your daughter is getting married today, a negative mind may immediately go to the thought, “The wedding will be ruined!” (fiction - the story you’re making up about the fact). Then the worry will set in. A curious mind, on the other hand, may instead start problem-solving for the rainy day ahead instead of wasting time and energy in needless worrying.
So how do you get yourself out of a negative, overthinking thought-loop? That’s where mindful practices come in. It can really help to bring your thoughts back to the present moment and what you actually know to be true. In the example above, all you know right now is that the weather forecast calls for rain. You actually don’t know for certain that it will rain, only that it’s forecasted. Instead of worrying, fretting, or becoming angry, when you bring mindful awareness to the situation, you can then come up with more positive next steps.
With mindful awareness, you are able to see a problem with more clarity and are more likely to respond in a more productive and meaningful way to any problem that you have. The first step is to simply notice your thoughts and feelings. Adding a movement practice, such as slow mindful yoga, will allow you to create further space and awareness as well as allowing your body to process the information through the movement. Finally, talking to a friend or coach and/or engaging in a mindful writing/journaling practice will also help you respond more effectively.
Here’s a mindful Grounding practice that will help you return to the present moment and begin the process of creating new, more productive thoughts when you’re mind gets stuck in worry mode.
Grounding in the Present Moment
Whenever you find yourself ruminating about a distressing thought, try this short breath practice to break up the unhelpful thinking pattern.
Sit, stand or lie down in a comfortable position and gently close your eyes. Feel into the places where your body touches the surface beneath you. Begin to notice your breath and send your breath to any areas of the body that feel tense.
Allow the uncomfortable thought to be there, acknowledge your feelings and then gently move it aside in your mind. You don’t need to let go of the thought, just leave it be for a moment or two.
Notice your body sensations as your mind gently temporarily releases the thought. You can even say to yourself, “I notice I am thinking…” and then put the thought aside. Breathe deeply.
After you’ve taken a few breaths noticing body sensations, expand your awareness to encompass the rest of your surroundings. What do you hear? Can you smell anything? Gently open your eyes and notice what you see all around you.
As you become aware of yourself in the present moment, begin to allow yourself to notice your thoughts once again. Can you see a new perspective? Is there a new way to approach the problem?
I encourage you to give this practice a try. With regular practice, it will become easier to bring your mind back to the present moment when future-based ruminations take hold.
I love doing this practice as a walking meditation as well. When we get out into nature and notice our surroundings it does wonders to keep us in the present moment.
“Overthinking: the art of creating new problems out of ones that never existed in the first place.”
Anonymous
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