How to Overcome Overthinking: 3 Cognitive Behavioral Techniques That Work

Overthinking often feels like an endless loop that creates a cycle of self-doubt. Whether it's going over past conversations or fear of the future, overthinking can take a toll on emotional well-being. Fortunately, Cognitive Behavioral Therapy (CBT) offers practical techniques to help break free from overthinking and regain a sense of peace. CBT is a goal-focused approach that helps identify and change negative thought patterns and behaviors that contribute to distress.

Since the brain is a thought-generating organ, it’s helpful to have cognitive techniques to help put the brakes on overthinking or instruive thoughts. Two CBT techniques are frequently used in therapy sessions, these are: Thought stopping and Cognitive Restructuring.

Just like it sounds, thought stopping provides a way to stop thoughts through distraction. Loud clapping or saying “stop” can interrupt the flow of overthinking. Once the cycle stops, it becomes possible to shift to deep breathing or grounding. When combined with cognitive restructuring, it creates a dual system for a more balanced and realistic perspective.

How does cognitive restructuring work? Well, whether it’s self-criticism or thinking the worst about something, cognitive distortions can be disrupted through a direct question. For example, if the thought arises that "If something goes wrong, it will be seen as a failure," can be challenged with a question: "What evidence supports this thought? Is it entirely true?"

I believe questions give the brain a problem to solve. It also primes the brain to categorize thought distortion as a problem, not the person.

These CBT techniques are simple yet effective when practiced consistently. With regular use, they can shift unhealthy thinking patterns. In turn, it can impact how to approach a problem.

Exploring Additional Support
CBT techniques are just a starting point. Integrating CBT, mindfulness, and other approaches can offer a more personalized path to emotional balance and mental clarity. Seeking support can help you overcome unhealthy thinking and improve well-being.

I invite you to reach out and schedule your free 15-minute free consultation.