6 Therapy Skills to Stop Overthinking Everything

Summary

Licensed therapist Emma McAdam discusses strategies to combat overthinking in this video. She outlines eight methods, including noticing and naming overthinking, setting limits on rumination, and redirecting thoughts to more productive areas. Emma emphasizes the importance of recognizing triggers and suggests scheduling 'worry time' to manage overthinking. The video, sponsored by BetterHelp, encourages seeking professional help for mental health and offers a 10% discount for their online counseling services.

Takeaways

• 🔍 Overthinking can manifest as rumination about the past, worry about the future, overanalyzing decisions, and social anxiety.
• 🤔 Recognizing and naming when you're overthinking is the first step to stopping it.
• 🕒 Setting limits on overthinking by scheduling 'worry time' can help manage rumination.
• 🚫 Distraction, while sometimes necessary, should be a temporary measure and not a long-term solution to avoid dealing with problems.
• 🌟 Redirecting thoughts to something more helpful, like focusing on the present moment, can reduce overthinking.
• 💡 Practicing attention shifting can help you choose which thoughts to engage with and which to dismiss.
• 📝 Writing down your thoughts can provide a structured way to deal with them and separate them from your immediate consciousness.
• 🌱 Shifting from abstract to concrete thinking can make problems more manageable and actionable.
• 🔄 Changing the channel on your thoughts, by focusing on what you can control, can be a powerful tool against overthinking.
• 🧘‍♀️ Mindfulness and cognitive diffusion exercises can help you separate from your thoughts and choose a more helpful focus.
• 👨‍⚕️ Professional therapy, such as CBT, ACT, or metacognitive therapy, can provide structured help to overcome overthinking.

Q & A

What is the main topic of the video presented by Emma McAdam?

The main topic of the video is how to stop overthinking everything, covering various types of overthinking and providing strategies to manage it.

What is an example scenario given in the script to illustrate overthinking?

The example scenario is receiving an email from one's boss requesting a meeting without stating the reason, leading to anxiety and overthinking about potential negative outcomes.

What is the outcome of the meeting with the boss in the example scenario?

The boss offers the viewer a promotion to a managerial position with increased responsibility and pay, which was not expected and shows that the worry was unnecessary.

How many types of overthinking are mentioned in the script?

Four types of overthinking are mentioned: rumination about the past, worry about the future, overanalyzing decisions, and social anxiety.

What is the first skill discussed to stop overthinking?

The first skill to stop overthinking is noticing and naming when you are overthinking.

What does the speaker suggest doing to become better at noticing overthinking?

The speaker suggests setting an alarm to check in with oneself hourly, identifying triggers, and asking others to point out when you are overthinking.

What is the strategy for setting limits on overthinking?

The strategy for setting limits on overthinking is to postpone or schedule rumination by setting aside a specific time to worry and stick to that schedule.

How does the speaker recommend redirecting thoughts to something more helpful?

The speaker recommends practicing attention shifting by using mindfulness or cognitive diffusion exercises and visualizing shifting thoughts as changing the channel on a remote control.

What is the importance of focusing on the present moment according to the script?

Focusing on the present moment helps to shift attention away from negative thinking and rumination, grounding oneself in the current experience.

How does the speaker suggest shifting from abstract to concrete thinking?

The speaker suggests shifting from abstract thinking by asking 'what' questions instead of 'why' questions, focusing on specific, actionable details rather than overgeneralizations.

What role does distraction play in managing overthinking according to the video?

Distraction is mentioned as a short-term technique to break the cycle of overthinking, but it should not replace living a life aligned with one's values.

What professional help is offered through BetterHelp as mentioned in the script?

BetterHelp offers professional licensed counseling with therapists through video chat, which can help manage overthinking.

What are some of the upcoming video topics related to overthinking mentioned in the script?

Upcoming video topics include dealing with depressive rumination and managing social anxiety.