Strategies for overthinking episodes

[MissBetina]

Hello, I suffer really badly with overthinking myself into a depressive state where my brains on overdrive and I end up convincing myself stupid things. I'm in the waiting list for CBT but until then I need to figure out how to cope by myself. Just wondering if anyone has any strategies or distractions when overthinking and spiralling. Just something to distract me from the thoughts. I have pushed people away before with my mental health and don't want it to happen again any suggestions would be great

[MissE29]

Hey! I'm sorry I can't be more helpful but I just wanted to say I am in the EXACT same position as you. I worry and obsess about every little thing and my mind is on overdrive all the time!!

Finding a hobby/sport has helped me a tiny bit but obviously it's so much easier said than done. I would also appreciate some advice!

Hope you're okay OP, you can get through this 👊

[sodalite]

Try staying in the now, focusing on the present and not worrying about the past which you cannot change or not worrying about something that might not even happen in the future.

If you do think about the future think of positive outcomes and focus on the good that might happen because worrying about things usually means your dreading the outcome.

And if something in the past is bothering you try to accept that it's in the past and you can't change the past, you can only go one way and that's forward so there's really no point in looking back because you're never going to be there again.

[DaisyArtichoke7]

The Worry Trick by David Carbonell is quite helpful for overthinking.

[MissBetina]

Thank you for all your suggestions!

@MissE29 we can both get through this!

I do think exercising and hobbies do help slightly but I usually do it for a few days or weeks and then just give up and slip back into bad habits.

@sodalite I definitely need to follow your advice to focus on the present more, I often worry about the future and how people are feeling about me.

It's so hard because you just make up irrational thoughts and scenarios in your head and end up believing them until a day or two later and then I often almost feel embarrassed about the thoughts! Funny how the brain works

[MissBetina]

@DaisyArtichoke7

Thank you, I will check it out

[ghds]

I'm the same I've been terrible these last few weeks. sorry I've no advice as I am looking for it myself so will be following this thread with interest. I get myself into some states over all kinds of silly things.

[picklemewalnuts]

Helping yourself stay in the here and now... so when you notice yourself start up, run a little interruption/grounding pattern.

Things like:
Notice 5 different colours
Count the windows
Study the pattern in a fabric
Wiggle each toe independently.
Count backward from ten.

That should create some space for you to stop and get back on task.

[Cuddling57]

I get this too. Also health anxiety.
Healthy eating, exercise and positive thinking are the best answer but very difficult to do and maintain.
I always find mumsnet a great distraction . Reading other people's situations, thoughts and opinions really helps me.

[Cuddling57]

Also reaching out positively to friends and family helps too xxx

[AbsintheFriends]

OP, are you on Pinterest?

I know it sounds trivial and a bit daft, but I've found that scrolling through the pinterest app, collecting beautiful images, inspiring places I want to visit, ideas for colour schemes and interiors for the house, recipes I might try etc can really break the cycle. I also have a board just for mental health things - positive, affirming quotes (about overthinking and catastrophising) and when things are really bad looking through that and reminding myself of healthier ways to think gives me some perspective.

I went through a really bleak time of anxiety and this was the single thing that helped me most. Because the app was on my phone I had it with me all the time and it got me through several high-anxiety waiting room hours in the doctor's surgery etc. It's not a replacement for proper therapy, CBT or whatever, but I found it really helped with distraction in those horrible moments,