Is your lizard brain taking over?

To work well, you need to be a strategic thinker. But, what if you take that ethos a little too far? If you're constantly replaying the same thing over and over in your head and driving yourself around the wall, you may be guilty of a cardinal sin at the workplace: overthinking. Needless to say, it's not always healthy. So, how do you stop overthinking at work? 

What is overthinking?

First up, we need to talk about what overthinking is when it comes to work. Put simply, this is an unhealthy thought pattern that includes worrying and ruminating. 

When you're overthinking, rather than approaching an issue in a healthy way, you'll find yourself looking at it through a negative lens. What's more, you seemingly have no control over these thoughts, which can quickly be all-consuming.

Let's take a look at an example. You're at work and your boss emails you to schedule a one-on-one meeting later in the week. However, they don't tell you what the meeting is about. Chances are, alarm bells are already ringing in your head.

When you approach this situation logically, you can rationalise it, knowing that it's likely to be nothing bad. You might even ask your boss for clarification ahead of the meeting. However, when you're overthinking, you may convince yourself that your boss wants to fire you, despite the fact that you have next to no evidence to support that. 

The problem with overthinking 

Do you see the difference between these two approaches? Essentially, overthinking skews your perspective of your everyday working life and can cause you a wealth of extra, unnecessary stress. It may also hinder your productivity levels, lead to procrastination, and prevent you from getting ahead. 

Signs you're overthinking

Worried that you're overthinking at work? Before we get into how you can stop overthinking, let's take a look at some of the major red flags: 

  • Replaying scenarios in your head. Did you mess up in a presentation? It happens. However, it's how you deal with it that matters. If you constantly replay the situation in your mind, that could be a telltale sign that you're overthinking. 
  • Second-guessing your decisions. Decision-making can be hard enough. But if you're constantly second-guessing yourself, it can feel impossible. However, when you're overthinking, you might find it hard to pick a lane and stick with it.
  • Looking for signs of approval. We all want to be patted on the back now and then. But if you're constantly looking for validation from those around you, that could be a sign of overthinking at work. 
  • Feeling drained at work. One of the biggest side effects of overthinking is feeling drained. Spoiler alert: overthinking takes up a lot of your energy. You might find that you don't feel that you have much left to give when it comes to your actual work. 

5 ways to stop overthinking 

So, how do you not overthink? If you've recognised this habit in yourself, it's time to do something about it. While there's no magic spell to make the problem disappear, here are five simple and practical strategies to combat the issue:

1. Catch negative thoughts fast 

Negative thoughts can quickly spiral out of control. One principle of Cognitive Behavioural Therapy (CBT) is reframing unhelpful thoughts. When a worry pops into your head, pause to challenge it, and then see if you can reframe it. Ask yourself whether you have any evidence for the thought and whether there could be other ways to look at it. 

2. Limit decision-making time

Too much time on your hands? If you allow yourself to sit and think about decisions for long enough, it's easy to fall into a pattern of overthinking. After all, you've looked at the obstacle from every angle, and now you can't remember where you started. If that sounds familiar, try limiting the amount of time you have to make smaller decisions in the workplace. 

3. Boost your self-care

When you're overthinking at work, it could be a sign that you're not looking after your physical and mental health. When you're drained in other areas of your life, it will have a knock-on effect elsewhere. So, if you want to stop overthinking, consider ways to take better care of yourself. Could you improve your sleep hygiene, eat better, or bolster your work-life balance?

4. Ignore your lizard brain 

When you're overthinking, your lizard brain – or the limbic cortex – has taken over. This part of our brain, responsible for the fight-or-flight response, activates when we feel threatened. Driven by fear, it acts on a basic level to protect us. To stop overthinking, you need to act based on facts, not instincts. Try boosting your mindfulness practices to lower your feelings of anxiety. 

5. Speak with your manager 

Is there a particular thing that's causing you stress? It may be time to talk it out. Arrange a meeting with your manager so you can air any issues that have been troubling you. Often enough, when we keep things inside, it can lead to rumination. That's far from healthy. Having an outside perspective will help you to overcome this problem. 

Keep (your mind) calm and carry on

Overthinking at work can be a dangerous game to play. Use the advice we've shared in this guide to curb the habit. Of course, sometimes it isn't the only cause of your workplace woes. If your current job isn't a good fit for you culturally, or you're finding zero growth, perhaps it's time to stop overthinking your next steps and start exploring your career options. 

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