Overthinking is a Learned Habit, and Therapists Say You Can Unlearn It

Summary: "Overthinking is a Learned Habit, and Therapists Say You Can Unlearn It"

The webpage features an article from The Optimist Daily explaining that overthinking is not a personality flaw but a learned coping strategy — and one that can be retrained. Here are the key tips offered by therapists:

1. Contain your spiral – Set a 10-minute timer to write down your worries, then close the notebook. This acknowledges the worry without letting it run wild.

2. Separate facts from stories – Distinguish what you know from what you're assuming (e.g., "they haven't texted" ≠ "they're mad at me").

3. Swap "what if" for "what's next" – Instead of trying to pre-solve every outcome, take one small, concrete action to restore a sense of agency.

4. Choose distractions wisely – Opt for body-engaging activities like walking or cooking, rather than things (like social media) that might feed the spiral.

5. Embrace "good enough" – Aim for a 70% right decision rather than chasing impossible certainty.

6. Build tolerance for uncertainty gradually – Practice sitting with ambiguity in small doses to teach your brain that discomfort isn't danger.

The overarching message: overthinking feels productive, but it rarely solves anything — and with practice, it can be unlearned. 😊