Mindfulness Strategies for Managing Overthinking

Whenever you sense you are thinking too fast, or moving too fast, or talking too fast, do this... I learned it from my son. 5️⃣ Observe with all 5 senses as much as you can about your environment. Drink it in. Absorb it. The room you are in, or better yet, an outdoor space you can get to. Deep scan, like you are recording it. Close your eyes. Notice your breathing. Notice your feet on the ground and how they support you, your body making tiny micro-adjustments to keep you standing in balance. 4️⃣ Now use your other 4 senses to try to recreate that same environment, only inside your head. Try to find as many sounds as you can and identify where they are in space. 3️⃣ Use your brain's visual cortex to recreate the model of that environment. "See" the colors and the filtered light and the distances of objects and hear what may be making those sounds obscured from view. 2️⃣ If you can stand with your back to the Sun and your face to the Wind even better. Make yourself into the Solar Panel and the Wind Turbine that sucks in all of Nature's available energy. 1️⃣ It only takes a few minutes before this state of #mindfulness slows down your pulse rate, and regulates your breathing, to bring a singular Clarity to your mind. 🧏 🎧 - Turn up your headphones and listen. This moment of Peace brought to you by a walk in the woods. 👉 Follow Scott Boddie for more on #personalDevelopment #selfCare #wellness #mentalHealthAwareness

Stressed? Fearful? Anxious? Depressed? ... yeah, me neither. 😉 About 2 years ago, I started to look extremely hard at what was leading me to feel these emotions and how, when I felt these ways, I could respond to them more skillfully. Here are three things that have helped: 🧠 Practicing Mindfulness I know. I know. "Trite." Even "trendy." But here's the thing, if you had asked me to name the emotion that I was feeling at a specific time, I would have struggled to name it. Or, even worse, what circumstances lead to this emotion? No clue. Sound familiar? Slow down. Notice your body, sensations, feelings, etc. Even name them (aka "noting"). I know this will feel weird or even ineffective at first, but slowly it will help you understand what is there and respond more skillfully. It did for me. 🔗 🔗 🔗 Link below in comments. 🌧 Practicing RAIN Popularized by meditation and mindfulness coach Tara Brach, RAIN is a technique that is based on the acronym which stands for Recognize > Allow > Investigate > Nurture. It's an approach that asks the question "how is what I'm feeling a reflection of something that I need?" For me, this approach has been key because research suggests that curiosity vs. shame is our gateway to understanding, enduring, and transitioning out of these hard emotions. 🔗 🔗 🔗 Link below in the comments. 🖼 Reframing Formally called "cognitive reappraisal" this is a technique that examines a mental formation - specifically ones that are understood as negative and either seeks to understand the facts ("just the facts, mam" 🕵♀️) to rob the negative perception of its power (things are rarely as bad as they seem) or, more transformationally, attempts to look at the positive aspects of a negative circumstance. Either "just the facts" or "positive spin" approach is helpful to realize just enough mental and emotional distance from the negative circumstance to experience some gratitude and often to unwind a negative reaction. 🔗 🔗 🔗 Link below in the comments. I would love to share more about how this process is going for me or even hear about how you're doing on a similar journey. Feel free to send me a DM or comment below. #mentalhealth #emotionalhealth #health #balance #kindness #selfcare Do you have techniques you use to emotionally regulate and endure hard emotions? I'd love to hear them... comment below!!

💡 The Cycle of Catastrophic Thinking: ➡ Triggering Event: Catastrophic thinking often begins with a triggering event—a problem, uncertainty, or challenge—that activates our fear response. ➡ Negative Interpretation: Instead of considering multiple perspectives or possibilities, we immediately latch onto the most catastrophic interpretation of the situation. ➡ Rumination: We dwell on the worst-case scenario, replaying it in our minds like a broken record. This rumination only serves to intensify our anxiety and stress. ➡ Exaggerated Emotional Response: Our thoughts fuel our emotions, leading to an exaggerated emotional response characterized by fear, panic, or despair. Behavioral Impact: Catastrophic thinking can paralyze us, preventing us from acting or making decisions out of fear of triggering the imagined catastrophe. 🛑 Breaking Free from Catastrophic Thinking: ➡ Recognize the Pattern: The first step in overcoming catastrophic thinking is awareness. Notice when you're engaging in catastrophic thinking and acknowledge it without judgment. ➡ Challenge Your Thoughts: Question the validity of your catastrophic thoughts. Are they based on evidence, or are they exaggerated worst-case scenarios? Look for alternative explanations and more balanced perspectives. ➡ Practice Mindfulness: Mindfulness techniques, such as deep breathing or meditation, can help anchor you in the present moment and reduce the grip of catastrophic thoughts. ➡ Limit Rumination: Set aside designated worry time to address your concerns, but don't let them consume your entire day. Engage in activities that distract and engage your mind, breaking the cycle of rumination. ➡ Seek Support: Share your concerns with trusted friends, family members, or a therapist. Sometimes, verbalizing our fears can help put them into perspective and alleviate their intensity. ➡ Focus on Solutions: Instead of fixating on the problem, shift your focus to potential solutions and actionable steps you can take to address the situation. Empower yourself by taking proactive measures to mitigate risks and uncertainties. #psychiatry #psychiatrist #therapy #cbt #cbttherapy #depression #depressionawareness #depressionhelp #depressiontreatment #anxiety #anxietysupport #anxietyhelp #mentalhealth #mentalhealthsupport #mentalhealthmatters #mentalhealthjourney

Thinking - overthinking Thinking is a long, straight line. This line has a few reversals to review, but the general trajectory is linear. Thinking takes me from here to there. Overthinking is a puddle. It’s stuck, stagnant. It doesn't take me anywhere and often results in me feeling more distressed, more anxious, paralyzed. What it looks like is a relentless, critical inner chatter that wants to analyze everything I said last night. It reviews decisions to the point I cannot make one. Thinking is necessary, and while it may feel exerting its ultimately satisfying, like solving a puzzle. Overthinking is exhausting, vast amounts of energy burned going nowhere. Thinking is a scooter. Overthinking is a rocking chair that’s left indentations on the once smooth wooden floor. To help my brain get out of that rocking chair I access my senses: smelling something, listening to something, tasting something. It helps me to move. It helps to write down my thoughts - if I can see them, the stagnation (sometimes) diminishes. Whenever I feel trapped I remind myself the way out is with me, just not in my head: the way out is getting into my body. (Drawing by Dan Roam)

Overcoming Analysis Paralysis 🧠 Our minds are like a maze. But where thoughts and possibilities intertwine lies a common challenge many of us face: overthinking. This tendency affects individuals from all walks of life, regardless of background or perceived intelligence. The complexity of the human mind and other factors like personality traits, environmental influences, and life experiences all contribute to the habit of overthinking. Generally, when the mind becomes a whirlwind of analysis, ideas, and contemplation we become more productive. But when taken too far, overthinking also becomes our greatest adversary, leading to what is commonly known as analysis paralysis. The journey of moving from confusion and indecision to clarity and action, which is at the heart of overcoming overthinking, is a path filled with challenges and revelations. When caught in the grip of overthinking, we must recognize the signs and patterns as the first step toward liberation. It's about understanding when thoughts become repetitive, when analysis becomes paralysis, and when the mind becomes its own worst enemy. Overcoming overthinking is not merely about quieting the mind - it's about finding a balance between thoughtful consideration and decisive action. It's about acknowledging the value of active minds while also learning to harness their power for constructive purposes. Bring clarity to chaos with 5 strategies: 💡Recognize Patterns of Overthinking: Pay attention to the signs of overthinking, such as repetitive thoughts or feelings of indecision. Awareness is the first step towards breaking free from its grasp. 💡Cultivate Mindfulness: Practice mindfulness to observe your thoughts without judgment and become more attuned to the present moment. This can help reduce the tendency to get lost in endless cycles of analysis. 💡Set Boundaries: Establish boundaries around thinking time to prevent overthinking from taking over your life. Designate specific periods for reflection and problem-solving, while also allowing time for relaxation and recreation. 💡Embrace Imperfection: Accept that not every decision is perfect and mistakes are a natural part of the learning process. Embrace the idea of "good enough" and be open to learning from experiences. 💡Seek Support: Don't be afraid to reach out for support when overthinking becomes overwhelming. Whether it's seeking guidance from mentors, therapists, or support groups, or simply talking to friends, peers, and loved ones, seeking support can provide perspective and encouragement. Overcoming overthinking is about finding clarity in the chaos of our minds. When we learn to trust our instincts, we make decisions with confidence in pursuit of our goals. When we value our active minds and learn to harness their power, we break free from the shackles of analysis paralysis and embark on a path of growth, fulfillment, and success. What helps you stop overthinking? Share in the comments.

Overthinking vs. Mindfulness: The Leadership Gap That Quietly Impacts Performance In the boardroom, during crisis calls, or even 1:1s—leaders are often lauded for thinking deeply. But thinking isn’t the problem—spiraling is. The true differentiator? Mindfulness. Here are 3 insights every executive should sit with: 🔹 Overthinking is emotionally expensive. It leads to decision fatigue, second-guessing, and burnout. 🔹 Mindfulness restores clarity. It allows you to respond with precision—not panic. 🔹 Emotional intelligence is the pivot. The most effective leaders aren’t perfect—they’re present. Here’s what this looks like in practice: ✅ Scenario 1: You’re leading a high-pressure board meeting. Instead of rehearsing every “what if,” mindful leaders ground themselves with intentional breathwork before speaking. They stay present with data and emotion in the room. ✅ Scenario 2: You’re dealing with a direct report who missed expectations. Overthinking leads to micromanagement. Mindfulness opens space to ask questions like: What support do they need to succeed next time? ✅ Scenario 3: A new product launch underdelivers. Rather than obsessing over “what should’ve been done,” mindful leaders shift quickly to: What are we learning, and how do we move forward with focus? 💭 Ask yourself: — Am I thinking constructively, or just circling the same doubts? — Where do I need to pause before I react this week? — What habits can I put in place to sharpen my emotional awareness? Leadership isn’t just about direction. It’s about alignment—internally and externally. ✨ Calm leaders make confident decisions. ✨ Clarity isn’t found in noise—it’s found in now. ✨ Your presence sets the tone more than your words. If you’re seeking a speaker or looking to strengthen your team’s emotional intelligence, let’s talk. 🧠 I offer DISC training and executive coaching that’s rooted in results: Let's talk! www.sidneyevansglobal.com #ExecutiveLeadership #MindfulLeadership #CSuite #EmotionalIntelligence #StrategicClarity #DISC #LeadershipDevelopment #SidneyEvansGlobal