I lay in bed afraid to close my eyes as thought after thought pushed me deeper into anxiety. I felt paralyzed in fear and trapped in my own head as I lived out dreadful scenarios and conversations in my head. They were so real that my body began responding to the stress. Nausea crept in and my body temperature rose. Overthinking is a problem that can affect ANYONE. Overthinking is like having an enemy that lives inside your head who only wants to see you suffer. It tells you lies about yourself and other people, causing you to feel bad about yourself and develop low self-esteem. The Good News is that there is Someone who knows your suffering and offers you peace in exchange for that suffering. Here are steps that you can take to help you stop overthinking and surrender it all to Him.
Why do overthinkers overthink?
Overthinking isn’t always a bad thing. It can be a sign of interest and show a desire to learn more in a particular area. As a wife, mom, and business owner, overthinking can lead me to come up with new ideas or solve problems. This is where it is useful, however, most people overthink due to stress and anxiety. Overthinking often comes from deeply rooted fear and poor images of self.
Overthinking is a habit that can be controlled by taking these 5 steps.
1. Identify what triggers your overthinking.
Identifying what triggers your overthinking can help you break the habit. For example, I avoid overconsuming news and media as it makes me anxious and depressed. I start to feel hopeless and like there’s almost no point to life when I am drowned in the sorrows of the world. That’s not my weight to bear and it isn’t yours either. It’s His. Now that I recognize this about myself, I do my best to avoid overconsuming. You can identify what triggers your overthinking by paying attention to yourself and your thoughts. Take note of what happens right before you enter into the mental loop of negative thoughts and find ways to avoid or cope (like meditating on scripture) in those scenarios.
2. Look for the truth in your thoughts.
Once you know the source of your negative thoughts and feelings, it will be easier for you to combat them. The best way to combat the negative thoughts is to ask yourself if they align with The Truth; if they don’t, replace them with ones that do!
For example: Replace thoughts like “I am helpless” with Isaiah 41:10 “So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.” (emphasis added)
Looking for Truth may also look like examining your thoughts for reason. Are you stressing over something that MAY happen in the future instead of living in the strength given to you for TODAY? If so, meditate on these two scriptures –
“So don’t worry about tomorrow, for tomorrow will bring its own worries. Today’s trouble is enough for today.” Matthew 6:34 NLT
“Don’t worry about anything; instead pray about everything. Tell God what you need, and thank Him for all He has done. Then you will experience God’s peace, which exceeds anything we can understand. His peace will guard your heart and minds as you live in Christ Jesus.” Philippians 4:6-7
I also shared some of my favorite scriptures on stress HERE.
3. Get help from the outside.
Before we know it, overthinking can lead us to deep anxiety and even depression. If you’re finding that you need support to overcome your overthinking, consider getting help from the outside. If you’re not sure where to start, consider talking with a friend or therapist, Christian Life Coach, or support group. As always, be careful about where you seek counsel. Be sure that you can trust the God in them before allowing them to support you. I recommend looking for trusted resources in the church or from recommendations of trusted friends and family.
4. Let your feelings out.
Holding on to our emotions can cause us to internalize everything and opens the door to overthinking. You can let your feelings out by –
- Talking to yourself about your feelings. (Yes, I talk to myself)
- Talking to a friend about your feelings.
- Writing about your feelings.
- Cry about your feelings, if that’s what it takes for you to move on from them!
5. Take control of your thoughts.
Beautiful, as hard and impossible as it seems, we have to learn to control our thoughts to stop overthinking. Tony Robbin’s “7 Ways to Control Your Thoughts” offers practical tips for taking control in the moment such as –
- Understanding the mind-body connection
- Embracing the moment
- Shifting your focus
While these are great tips, true control for a woman of faith looks like surrender. Bring your thoughts, anxieties, and fears to the Throne of Grace. Pour out your heart to our Father and allow Him to care for you (literally).
Taking Action and Keeping the Faith is The Key to Overcoming Your Overthinking
Overthinking is a habit and breaking a bad habit requires taking small steps every day over a period of time. You must be patient with yourself as you learn to change your behavior.
Over the next 30 days, take these five simple steps and put them into action in your own life. As you take action, I encourage you to search for God’s promises to us in this area and rest in them.
Do you have a favorite tip for tackling your negative thoughts? Comment below! I would love to hear from you!
XOXO, JD
P.S. Subscribe below to stay up to date on everything that’s happening and join a community of like-minded women supporting each other in our faith and lifestyle. See you on the inside!