Overthinker Hacks: Journaling, CBT, Vipassana
Overthinking — most of us have been there, having a whirlwind of thoughts that seems to never end — pulling us deeper and deeper. Most times, it leaves us feeling stressed, anxious and ‘trapped’ to find some answers.
But fear not, fellow overthinkers, for there are hacks to help us navigate this maze of thoughts. In this summary of Mamilearning held by Mamikos in September, led by Stephanie Dova (Product Marketing Manager), we’ll explore three powerful techniques: Journaling, Cognitive Behavioral Therapy (CBT), and Vipassana meditation.
Understanding Overthinking and Its Triggers
Overthinking is a relentless mental process characterized by the perpetual analysis of thoughts and concerns. Your mind becomes a battleground, filled with a flurry of thoughts and counter-thoughts, creating a mental treadmill that keeps you running in circles.
To conquer this relentless tug-of-war of the mind, we’ll explore practical techniques in the sections that follow, aimed at helping you regain control of your mental well-being.
1. Journaling: A Safe Space for Your Thoughts
First up is journaling — a way to declutter your mind and unload your thoughts. But we get it; sometimes, the idea of journaling seems daunting. Here are some practical tips to make it more approachable:
- Voice Notes: If writing feels like a chore, use voice notes to express yourself. It’s like having a conversation with yourself, letting your thoughts flow freely.
- Identify Your Feelings: Ever heard of the “Wheel of Emotion”? It’s a helpful tool to understand and label your emotions accurately. It’s like giving your feelings a name, making them less abstract.
- Use Anonymous Curhat Apps: Don’t want to share your thoughts with the world? There are apps that allow you to express yourself anonymously. It’s like having a secret diary you can trust.
Pro tip: always conclude your journal entries on a positive note. Have some sort of ‘Mantra’ that you always come back to, in order to set a more optimistic tone for your journal session.
Journaling when Feeling Down: The Gratitude Journal
During those moments when you feel yourself stuck in a low mood, consider turning to a gratitude journal. It’s a simple yet profound practice that can instantly brighten even the gloomiest of days. Here’s how it works: take a moment to reflect and list the things you’re grateful for, no matter how seemingly insignificant they may be. It could be a smile from a stranger, the warmth of a cozy blanket, or a steaming cup of tea on a chilly evening. By focusing on these small joys, you shift your energy from the negative to the positive, steering your focus to things that make you feel good.
There are lots of resources available for various formats of gratitude journals. Feel free to explore them here.
Journaling during Stressful Times: The Stress Diary
When there are a lot of stressful moments, triggers, and situations, consider maintaining a stress diary. This invaluable tool helps you identify stress triggers and the level of stress it cause you, how much it affects your productivity, and how effective your response system is. This newfound awareness empowers you to respond more effectively, armed with a deeper understanding of your own stress responses.
2. CBT: Changing Your Thought Patterns
CBT focuses on reframing your automatic thoughts differently. If you feel like negative thoughts are always in control — “I am a failure. I can’t do anything right. No one will like me if they see who I really am.” — CBT can help you use logic and reason to flip the script and be in control of your thoughts instead of allowing your thoughts to control you.
CBT in a Nutshell: Triggering Positive Change
Negative thought patterns are almost commonly the root of overthinking. By confronting and reshaping these automatic thoughts, you can break free from the chains of overthinking.
The Circular Pattern: Transforming Thought into Action
Let’s get down to the core of it: CBT is rooted in the belief that our thoughts and behaviors hold the key to influencing our emotions. By reshaping the way we perceive and respond to life’s challenges, we unlock the door to emotional well-being.
Tools for Transformation: Your CBT Resources
- Thought Record: Thought records are structured forms or templates designed to help you identify, analyze, and challenge your negative or irrational thoughts. They typically include sections to record the triggering situation, your automatic thoughts, emotional reactions, evidence supporting your thoughts, evidence against your thoughts, and alternative, more rational thoughts. These records serve as a practical tool to track and reframe your thought patterns.
- Positive Self-Talk: Positive self-talk involves replacing self-defeating or negative thoughts with affirming and constructive ones. It’s like having a personal cheerleader in your mind, boosting your confidence and motivation. You can practice positive self-talk by consciously countering self-criticism with self-encouragement. This can be done through daily affirmations, repeating empowering statements, or using positive self-talk apps that provide you with encouraging messages.
To sum it up, integrating CBT into your overthinking hacks is like discovering a treasure chest of mental resilience. By adopting a different way of thinking, you trigger a chain reaction that sets the stage for profound personal growth.
3. Vipassana: Cultivating Mindfulness
Ever heard the saying, “It is what it is”? Well, Vipassana meditation takes that concept to a whole new level. In this method, you embark on a 10-day course, accompanied only by your inner self. There’s no interaction with others, just you and your meditative practice.
Vipassana teaches us a powerful lesson: we don’t always have to react to every thought, emotion, or external stimulus. It’s about recognizing that we possess the choice to observe those racing thoughts and emotions simply. With every question, thoughts, and worries that come to mind, we do have a choice to simply observe. When doing nothing gets hard, we could also tell ourselves ‘Disengage’. It makes a profound difference from saying to self ‘Do not think about it’. With ‘Disengage’, we tell ourselves to still take action, but one that creates space and distance between our state, and our action.
Recap
Overthinking can be a real struggle, but these techniques empower you to regain control of your mind. There are multitude of tools for us to use, depending on what we want to achieve.
When we need to feel relieved:
- Let’s unload the circling thoughts: Journalling & Anonymous Curhat Apps
- Let’s pin point what exactly we’re feeling: Wheel of Emotion
When we’re looking to find actionable insights:
- Let’s understand our thought patterns: Thought Records
- Let’s get to know our stress triggers: Stress Diary
When we want to instantly feel better:
- Let’s cheer ourselves up, no external dependencies needed: Self-talk record
- Let’s reframe our focus & energy: Gratitude Journal
Remember, these techniques are not just tools; they are your allies in the battle against overthinking. With time and practice, you can master your thoughts and live a more peaceful life. So, give them a try and embark on your journey to mental serenity. Your mind will thank you, and you’ll discover a newfound sense of clarity and tranquility in the chaos of modern life.
