Do you think too much? Here is the best technique to silence your intrusive thoughts

Have you ever found yourself stuck in a mental loop, unable to turn the page on a past conversation or a hypothetical future situation? This phenomenon, called “overthinking” in English, is characterized by an excess of analysis and projection which generates unnecessary stress.

These intrusive, often irrational thoughts transform mundane worries into insurmountable mountains. Fortunately, it is possible to break this vicious cycle with simple but powerful techniques. Here is a two-step strategy for calming the mind and regaining a calmer perspective shared by Mark Travers in an article by Psychology Today.

1. Welcome your thoughts without panicking

The first step to calming intrusive thoughts is to acknowledge them without reacting. Take a break as soon as a distressing idea arises. For example, if you start to think, “My boss complimented me, but what if he was preparing to tell me bad news?”, avoid getting drawn into that speculation.

An effective method is to write down these thoughts in a notebook or “worry journal.” Spend 5 to 10 minutes each morning or evening to write down what’s on your mind. By putting your thoughts down on paper, you free your mind while still being able to analyze them later with hindsight. This seemingly simple practice prevents your thoughts from monopolizing your attention.

2. Decode and reframe your thoughts

Once you have identified your thoughts, the next step is to analyze them to put them into perspective. This approach, inspired by cognitive and behavioral therapy (CBT), is based on the identification and reframing of negative thought patterns.

Start by naming your thoughts: Catastrophic thought: “If I fail this presentation, my career is ruined.” Fear of rejection: “My friend didn’t respond to my message, he must be mad at me.” Hasty generalization: “I made a mistake today, I’m bad at my job.”

Ask yourself questions

Is there any concrete evidence to support this idea? Am I assuming the worst for no good reason? What is the probability that the feared scenario will come true? Can I find a more rational or positive explanation?

By reframing your thoughts, you move from anxiety to a more balanced perception. This approach reduces the impact of negative thoughts and helps you approach situations with greater clarity and confidence.