ELIMINATE OVER-THINKING THROUGH THE POWER OF COACHING
According to the Cambridge Dictionary over-thinking means to think about something too much, in a way that is not useful.
Here are some examples of over-thinking from different sources:
· Huffington Post: Humans are wired to over-think, to over analyze, and make the process of succeeding much more difficult than it really is.
· Fast Company: Don't censure or second-guess yourself, don't try to be eloquent, and don't over-think it.
· Washington Post: When it comes to snack time, don't over-think it.
On the surface over-thinking can appear to be insignificant, but further study reveals it is a time-waster and distraction. It can also be frustrating especially when you are up against a deadline. The feelings of overwhelm can agitate and confound you. If you are not careful, it can defeat the outcome you intended. Keep in mind that there are different types of over-thinking. Identifying which type of over-thinking you're experiencing is helpful because it makes you self-aware of your actions allowing you to change your behavior.
Do women over-think more than men? According to Ellie Wiseman, who quoted the following: “All women are over-thinkers, such as conversations, body language, etc”. She goes on to say that “our thoughts tend to go into overdrive and we become super analytical about the smallest details”. The Journal of Alzheimer’s Disease confirmed that women over-think more men do, due to their brains having more activity.
The increased attention on over-thinking has proven to be beneficial. Over-thinking in the workplace can affect your productivity causing stress which can have a damaging affect on your health. If this habit increases, there will be a rise in low performance which could ultimately affect your mental state. Bringing awareness to over-thinking would help you to take a closer look at your patterns and behaviors so you are in a position to make the necessary changes.
Example of Over-thinking:
In this scenario, Mary is presenting an important project before her leadership team. This is a big opportunity for her to show her unleashed potential. Naturally, she went all out in her preparation so that everything was in top-shape. On the day of the presentation, she made a big pitch describing the different products she tested and reasons for using the one she selected. However, her leadership team was more interested in the cost and other information that Mary did not present. Of course, she was very disappointed after spending hours rethinking and detailing the steps she took. Because of her fixation to do things perfectly and impress the team, she lost sight of the goal.
She failed to address a key point that brevity was a critical component for the leadership team; their focus was on the big picture and not insignificant details. Mary’s habit of over-thinking was a deterrent and a tough lesson to learn. You don’t have to make that mistake.
Identify types and Differences of Over-thinking
Rumination:- Rumination is a type of circular thinking where we continually replay something that happened in the past or worry about something that we have to do in the future. This is very common among women.
Rehashing the same thoughts over and over and replaying your mistakes in your head and worrying over stuff you cannot control, such as worrying and rehashing over the fact that you should have left work early so you would not get caught in the rain storm.
Keep in mind that beating up yourself over things you couldn’t control serve no purpose or value. Stressing and worrying over a comment you made or any other form of minor inaccuracy can be exhausting and a complete waste of time because nothing can be done about either scenario. All you have is the present.
Analysis Paralysis:- Analysis paralysis, put very simply, is indecision that keeps you stuck spinning your wheels over matters that are inconsequential. Unfortunately, when stuck you are unable to move ahead. You see many sides of a situation, but struggle to choose a single course of action. Here are examples of ‘what if’ scenarios: What if I had taken that job? What if I had reached out to my mentor earlier? These ‘what ifs’ can trigger fear of choosing the wrong solution and doing things below your standard. This can cause you to hesitate or procrastinate,
Future Tripping:- When you're future tripping, you're worrying about the future at the expense of enjoying the present. For example, you may say to yourself “I’m going to completely embarrass myself tomorrow when I give that presentation or forget everything I'm supposed to say” or you may find yourself preoccupied and distracted by upcoming deadlines when at the dinner table with your family. Future tripping, in other words, causes you to over-think about situations and problems before they even happen.
If you are truly interested in overcoming this practice, start with examining your expectations. Are you a perfectionist battling with a high standard that is not realistic? The solution is to reduce your expectations and step away from your perfectionism. Eventually your brain clicks in and you accept the belief that you have the power to take control.
EXERCISE:- There’s a close correlation between over-thinking and the following list. Take some time to carefully study the list and observe if any of these habits lead you to over-thinking.
· Awareness of what you do, say, or commit, or allow
· High Expectations
· Are you consumed with perfection?
· Are you competitive, seeking recognition, or pleasing others?
· Do you feel stressed or pressured to exceed?
· Are you in the habit of identifying your why at the onset of a project?
· What’s the worst than happen when you over-think
How to Eradicate Over-thinking
· Learn to relax
· Do things that will reduce your stress. e.g. walking and deep breathing, enjoying nature
· Work on increasing your self-confidence and self-esteem
· Practice journaling
· Do daily affirmations
· Eat healthy: reduce sugar and other sweets
· Don’t be hard on yourself. Some things are just a way of life that you have to accept
· Eliminate the drama; keep things simple and laugh often
· Recognizing your thought patterns is the first step in overcoming them.
The Mental Impact of Over-thinking
· Increased Stress and its Effects
· Decreased Self-confidence and its Effects
· Create anxious situation and its Effects
WRAP-UP:- Over-thinking can be frustrating especially when you are up against a deadline. It can feel overwhelming, making you agitated and helpless. If you are not careful it can defeat the outcome you intended. What you might not realize is that over-thinking shows up in different ways. Identifying which type of over-thinking you're experiencing is helpful. Self-awareness of your actions will help you change your behavior for the better.
Call to Action:- If you are unable to beat this habit, visit the link below to sign up for a Coaching Consultation Session: