6 Therapy Skills to Stop Overthinking Everything
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- เผยแพร่เมื่อ 1 มิ.ย. 2022
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OK, so how can we stop overthinking everything?
1. The very first skill to stop overthinking is noticing and naming. Rumination is a bad habit that we’re often not aware we’re doing. First, get really good at identifying overthinking, say it out loud “I’m overthinking.” Ask someone to point it out to you. Learn your triggers. What time of day are you most likely to ruminate? Where are you most likely to overthink? At work? When you’re alone? When you’re at the bar? What situations trigger it? Try to predict it. So if you’re most likely to overthink something right as you go to bed or right after a social situation, prepare yourself to notice it so that you shift your focus to something more helpful.
If you’re struggling to catch yourself overthinking, you could set an alarm on your phone to go off once an hour and check how much you’ve been ruminating that hour. And just track it for a week. In general, people tend to ruminate the most when they have nothing to occupy their attention.
Now that you’ve gotten good at noticing when you’re overthinking, we’re going to take 2 approaches to stop overthinking everything. 1- setting limits on overthinking and 2- learn a bunch of ways to redirect your thoughts to something more helpful.
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In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.
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I cannot believe this is for free. It really helps people like me who can't afford therapy at the moment. I am immensely grateful.
Therapy in a Nutshell is awesome
You live in the wrong country. Therapy in Germany for example is free.
@@alexzass7067 Yeah, when you get a session in like 10 months...
@@alexzass7067 I hope you are aware that Germany has a high rate of mental disorder cases. The figures are official on the net.
@@alexzass7067 lucky you it’s 100 euro per session in Ireland
1. Get really good with **identifying** overthinking
1. when’s the most likely time ⏳
2. what situations trigger it
3. then focus on something else
4. make an alarm to see if how much I’m rumanating
2. Postpone and **reschedule the rumination**
1. schedule worry time and problem solve with a time limit
2. don’t worry in your head rather write it down
3. Attention shifting
1. learn to separate myself from my thoughts
2. practice with mindfulness
3. visualise shifting thoughts as changing television channels ( what am I most grateful about , what can I control )
4. Shift from negative thoughts to the **present**
1. list 5 things u see and feel
5. Shift from abstract thinking to **concrete things**
1. ex : why can’t I ever be happy like my friends , Why am I so behind in life
2. ask question to make it more detailed and practical
1. what is one small thing I can do to become happier today?
6. Shift from overthinking to focusing on **values**
1. what is most important to me right now :
1. spend more time with friends and family
2. have a consistent passive income stream
3. be fit and healthy
7. Distraction
1. do things you actually care about but don’t misuse it that it takes the meaning out of your life
Thanks for this. Im gonna screenshot this
THANK YOU!!!!
So helpful thank u for the summary
This is great. Thanks for typing them out 🎉
Well summarised
who is still over thinking while listening to this video
Meeee 😂😢
It just won’t end 😭😭
😂
How did you know 😭😭😹
It will never end for me...
This CD has three separate relaxation/meditation sessions on it th-cam.com/users/postUgkxzpa8CIfZcihW4Z0F_ja0QF3W9KIatrsq guided by a very pleasant and direct male voice. Unlike so many other products of its type, this CD does not have bad synthesizer music, does not feature a phony or affected style of narration, and does not make any bogus claims to be subliminal or to re-train the brain or any of that balderdash. What you get is 1. a guided meditation for getting into a pleasantly relaxed state of body awareness while taking a stroll (superb for those easing back into a fitness routine slowly after an illness or injury) 2. A nice long breath-awareness relaxation session that if followed diligently can put you into very deep states of full-body relaxation and mental calmness, and 3. a buddhist-inspired meditation session designed to help you develop and maintain feelings of loving kindness toward not just yourself and your friends, but toward people you don't even like. The CD makes no claims to be designed for advanced meditators or for buddhists or hindus/yoga practitioners looking for very deep and esoteric stuff. It is geared more toward the average person who just wants to develop the habit of relaxation and stress relief through natural, healthy means. him, if you happen to be reading this, keep up the good work fella, and I love your accent. I would also like to note that I have never fallen asleep while listening to this product. I would like to kindly suggest to the reviewer who said this CD makes him fall asleep, that he might want to get checked to see if he has a sleep disorder, or if he is simply not setting aside ample time for restful sleep at night. A healthy person getting adequate rest at night should be able to go into deep states of mental relaxation without dozing off, if not all the time, then most of the time.
You're doing such an important service. My partner and I both struggle with this, and I haven't been able to afford therapy for years. Thank you!
thanks! I hope it helps you both!
Same, I had to look up a ADHD education video to understand that I wasn't a failure (we have fewer slots for working memory) and to find techniques that work with my brain instead of against it, it definitely contributed to being depressed and it got me thinking I might get some techniques to clean (it's hard for us because we see many different tasks all in one) and to stop depression, or at least make it better a bit
@@brianaschmidt910 Absolutely! Trying to "bully" my ADHD brain into being reliable only ever made me hate myself...it was such a revelation when I learned that I could work _with_ the condition by building "ramps" as Dr. Russell Barkley puts it.
Please Make a video solely for coping skills and dealing with depression 🙏🏻😊
07:14 "There's a DEEPER YOU than your thoughts"... this will be my daily mantra till Kingdom come ❤ may these words be etched on the hearts of every overthinker here. May peace rule our lives as we continually work towards suppressing and ultimately diminishing our own self-destructive thoughts
If you want a book whose whole subject is basically that quote, look into the book, The Untethered Soul. My therapist recommended it to me, and it has been game-changing in getting a handle on my anxiety.
That´s a skill you can practice with specific excercises. In ACT therapy, it is called the Self as context. The basic idea is that one. That there is a deeper you from which private events emanate, but that remains solid, mostly unchanged throughout your life.
The Self as context is different to the Self as content: that is, the stories we tell us about ourselves and the world, or to put it in another way, is that state in which all of us usually are, believing everything our mind tells us. Training to acknowledge the Self as context give us a metaphorical place in which we can take a step back and choose wether we want to follow a thought or just leave it and do something else.
Thanks for sharing! Overthinking has plagued me for so many years, with the feeling of so much self-doubt and impostor syndrome. Through therapy and journaling I was able to reduce overthinking and start doing things with more confidence.
Good job @naturallyherb! I’ve been overthinking my whole life. I pray these work 😃
Don’t forget about Christ.
You really can learn the skills to change how you think
@@TherapyinaNutshell hello! Is it safe to assume you’re Mormon since you are from UT and just from some of the things you say. My question is, do you incorporate your Christianity (Scripture/the Gospel/Etc) into your treatment plans for patients and are you accepting new patients? Thanks! Love your videos and smile and energy and genuine kindness to take the time to help! God bless you!
@@DBLuvPack you know what they say about assuming right???
for decades i really struggled with ocd internal abstract rumination,,within the last 2yrs while practicing mindfulness and meditation,my constant chatter has been dramatically reduced i genuinely though i would never ever get rid of it...but with hard work and great tools i think iv finally got a hold on it....to everyone who is still fighting....keep seeking out something that works for you..it can be done
Awesome! That's such good work!
Is there any channels on yt or anything ud recommand to help you. Im going down this rabbit hole which wont stop even with meditation and videos explaining how to help i end up just thinking again
I was struggling so bad today, I just couldn’t control my thoughts. Thank you for this video
I cried watching this. It’s me 100%. You have made a difference. Thank you
Everything is goona be Okey
Thank you so much for this. I’ve dealt with anxiety and over thinking my whole life, but sometimes it hits like a bomb out of nowhere. The past few days have been HORRIBLE. Sick, shaky, thoughts of panic, scared of the unknown, terrified of my intrusive thoughts, worry that tips won’t help. But these videos almost instantly calm me down. The way you explain makes me feel like I’m not so crazy.
I was told I over think a lot
Same
I recently spent an entire four day long weekend stressing and worrying about a meeting I had on the first day back at work. The meeting went for 10 minutes and turns out I worried for absolutely no reason. I know I am an overthinker and it is great to finally admit that I need help. Thank you for this incredible video. I am looking forward to taking back control of my thoughts and helping other people in my life who are overthinkers like me.
I am the same way at times. I have overthought things so much at various points that I got physically sick. That was awful. Worrying about nothing.
This course was so valuable. The first few minutes was literally my life the past two days. I’m on the “new job” worry phase. Thank you for putting this together for me and those like me. ❤️
Glad it was helpful!
@@TherapyinaNutshell love this course cannot find the next ones?
Realization
This video is such a valuable and insightful one
Thank you for this, just in time after crying about what I've been overthinking about. I've been overthinking about a personal conflict the whole week that it's been affecting how I work.
Thank you so much! I can't get into my life changing PTSD but your video just talked me out of the worse and longest panic attack I ever had!! ❤️
Thank you so much Emma! Last week I was struggling with overthinking, I was fighting with my thoughts, trying to make them go away but it was making everything worse. Then I prayed to God while crying, asked for help and guidance. Two days later one of your videos about overthinking and cognitive defusion recommended to me on youtube. I am trying the techniques you tought and I am so much better now. I am still struggling but I keep trying, watching your other videos and learning. Thank you so much again. You are awesome!❤
This video couldn't have come at a more perfect time for me! I recently started a new job with a lot of responsibility and an honest, direct, and high (but not unrealistically high) goal setting boss. I've never experienced this level of overthinking, and I consistently dwell on my mistakes, get frozen in indecision, and feel consistent desires to seek reassurance (though I don't give in as I know that is not the answer). I really love the job, but the rumination is draining me. Thus, I went to my best friend for mental health (You!) and came across this video.
Thank you so so much Emma, I really appreciate the work you do. Looking forward to the following videos in this series!
Love this video! I always say that anxiety and overthinking are the curse of smart people. My clients love that explanation! Smart people overthink-and have a hard time not trying to gain more control by anticipating problems before they even occur. Thanks for this video, your content is so good, and it inspires me to do better videos on my channel also!
And it’s a self-sustaining syndrome. We succeed because we anticipate problems, and success reinforces the behavior.
Yesssss
That is a very good way of putting it! I sometimes wonder if I overthought my way out of a relationship I grew to enjoy.
@@FlamingCockatiel Im sure we all have sabotaged ourselves in different ways like this
Love it Love it Love it. Can't express how much I love your videos. I found them today when I was trapped in an overthinking and worrying cycle. You are an amazing therapist. Thank you
This channel really did help me a lot when I was depressed. Reported to my therapist with tools and educated on things before we even got to talk about it. I love how action oriented and how these are actions I could do in the moment
Just found this channel...and it's been so helpful. Emma's videos are soothing and empowering. I love her message of focusing on what we want in our lives.
Absolutely love this one on ways to stop overthinking...I love how confident, hopeful, and good I feel after watching your you-tube videos, Emma🤗 Thank you so much!
Emma, I came across your channel while watching you on a Psych2Go livestream. Every single piece of advise you give has resonated with me so much. I have social anxiety and so I tend to overthink constantly. But your videos have helped me out tremendously and so I want to say thank you. Keep doing what you’re doing!
Thank you sooooo much for these videos, I can't stop ruminating and it's ruining my ability to concentrate on tasks and to be confident on social interactions, my mind is addicted to it
You are so kind and generous providing this information free. This is so useful to so many!!!! Thank you
Thank you SO MUCH. This is embarrasing to me, but I didn't think I was "allowed" to shift attention to positive thoughts. I thought I had to be neutral. This is very helpful to me.
Yeah, there's definitely been a backlash against "positivity" lately, but you are allowed to notice all sides of a situation
I'm a king of overthinking and worry. It is definitely keeping me from my life as I want. Gonna try this... Wish nothing but the best for all of you. Much love ❤️
Thanks!
Thank you so much for sharing this. I’ve been meeting someone and we share a lot of interests. Today he said he wants to move a bit forward with our relationship. Since I had my past issues with my previous relationship, it destroyed me mentally for a long time. I just couldn’t stop thinking if this will be the same thing all over again.
Today I had a breakdown and i was blaming myself keep repeating the same cycle. At least before going to bed, I watched this video. I want to work on myself. Thank you for making such a lifesaving video
can i give u a tip if u dont mind whenever i feel depressed i listen to Surah rehman on youtube and cry as much as i want then i feel so much comfort all my tension are gone if u want to try this
So many great tools! Struggling with overthinking about work when I’m not there, always look forward to trying out the tools you lay out in your videos, they really help
I always feel like you’re speaking directly to me. I will slowly get better
Best video on over thinking that I've ever watched! The examples that you share always hits the nail on the head. ❤
Thank you for what you do. These videos are such a blessing. Also, I love the tee shirt!
Great information! I'm here because I've slipped back into bad habits with my overthinking. This actually reminded me of a strategy that worked WELL for me in the past. I bought a pretty notebook at Dollar Tree. Whenever I'd catch myself overthinking(usually about family issues and schedules), I'd do an evening "brain dump" and write everything down in my notebook. The next day, when I'm rested and more clear-minded, I'd address the issues in the notebook. I'm going back to the notebook! Thank you!
I needed this. I worry all the time about things that will probably never happen. I will be watching this several times. Thanks !
Thank you for sharing this! Being an autistic person it is near impossible to stop overthinking. I have been struggling with this lately having met someone who I truly like, I find myself terrified that I will “miss them” text wise and seek constant reassurance! I’m trying desperately to not mention how I feel too much and to need to be reassured that they feel the same way. I find the worst is when conversations end “abruptly” even when they don’t, I just perceive it that way. I’m trying to not convince myself that they are made at me for that perceived blunt answer. But I think I’m finally understanding that worry is unwarranted. Slow, slow steps.
Me too.
I love how you own up to the fact it is hard not to dwell on a problem. It makes me feel a bitbetter already ❤
Thank you Emma! I recently had a safety incident at work which broke me emotionally. (I'm a licensed person, responsible for hundreds of peoples lives), - The root causes - Saturated overthinking, racing mind, hundred thoughts a minute = The result? Total loss of concentration & focus for a few dangerous seconds. The remedy - Mindfulness, being in the present moment, situational awareness, checking, confirming, anticipating risks ahead. Otherwise known as 'non-technical skills'. Plus the cessation of reading news, any news, significantly less time looking at my phone, listening to your videos, also Eckhart Tolle! Love from London 😊🙏
The best video I ever watched regarding mental health. Thank you a million!
Thank you for sharing this invaluable support so generously. So grateful.
I’m particularly looking forward to the segment on depressive rumination. After my mother died I started doing a lot of that and it’s a painful place to get stuck.
Thanks Emma, that was a super helpful video and , I took notes too for once. Overthinking is absolutely my core problem. It affects my life and leads to anxiety . The hilarious thing is for me, the decisions I have to make and get anxious about almost 99% will not affect anyone else
A Very warm and sincere lady.
This has been so helpful. Over the last 3 months or so, I have practised these things and now am moving forward.
I just repotted a plant and realised the plant is ME because now it has room to grow. Symbolic of the process I am going through now while gradually redirecting thoughts as I prepare to relocate later... like the repotted plant, I grant myself room to GROW right now. I am slowly reviewing what I have and seeing what is obsolete or just has to go... I found plenty of that. Much more than I thought, so far. Some of it makes absolutely no sense.
Super Helpful!
Thanks for the video!!
I scheduled it on my calendar to watch this video so I wouldn't forget to do it. I started watching and then it got to the part about connecting to the present moment and your senses and it felt good and I simply watched the rest of the video in front of my tv like I were having a conversation right here in the room. So thanks again!
Thank you so much, Emma. You are amazing. Thanks for your work and for sharing it with people who need it.
Emma, you and youtube are in my gratitude list. :) It is so heartening to find someone like you who is so sincere in wanting to help people. Please know that you have succeeded in helping me. By the way, I can't remember in which video you mentioned that you liked detecting. In case you aren't already aware, there is a 3 season British series called "Detectorists" that you might enjoy. It is one of my family's favourite shows. Cheers!
I'm so happy for this video and channel!! It's amazing thank you!
Thank you for making these videos and putting them out to the world for all of us to learn from.
Socializing, meditation, and praying all help!! Very helpful video :)
Thank you so much for your posts. This one in particular speaks to a problem I have had for my entire life. Can’t wait to try some of these strategies.
Thank you! Awesome video, very helpful.
Thank you ma'am for making these free they're very helpful to me!! You're very kind-hearted human being willing to help people for free that helps me immensely with me
learning in my constant battle. this helps your views are such a blessing
This has to be my favorite video. I’m a constant over-thinker. This has helped tremendously!!! Thank you 🙏.
Thank you so much I really needed this
I love your videos, thank you so much, you really help me, and being in a position where I can't afford therapy your teachings are a god send💜
You are the highest quality of human this world has to offer! Thank you ✨✨
It's a blessing that I've found you Emma, stay blessed 💕
I've been waiting for this video since I saw the first part, thank you so much for sharing your knowledge, I will put it to practice, my brain does all the types of overthinking, and it feels like my body gets stressed with all the obsessive thoughts
I've seen a lot of different guides but this is the best. It's full of practical advice that work. Thank you!
Thank you for all the time and love and care you put into your gift..👍🙂
Love love LOVE shifting worry to background and seeing your daughter play...kids play are my happy place
this is great emma i know i'm in control of my own mind knowing this
I took the time off from studies to focus on myself especially my mental health, and will be using this course and yt channel as guide. We are blessed to have this. Thank you very much.
When I'm feeling down and overthinking, I put on music or go back to good times, and it helps me understand why I'm pleased even though I'm miserable right now. My body is assisting me in coping with all that is occurring to me, I understand at that point. Aside from promoting self-awareness and preventing overthinking, listening to music and reflecting on pleasant memories are both incredibly beneficial. Thank you for creating these videos, it helps a lot of people more than you know.
Thank you so much for sharing this .
Thanks you, this has really helped me so much
Im an over-thinker, over-planner and a over- worrier.. im SUPER SENSITIVE to people's energies and vibes so i pick up stuff im not suppose to and that makes it even worse.
That's me
Thats me too...
Thank you so much for your work ❤
This is amazing!! Thank you so much for this
Thanks!!! Thanks for sharing all this information and passing on your kindness❤
Thank you so much for the advice. It's just what I need. I appreciate your help.
I thank God for you and thank you for making these videos. They are so easy to understand and follow, so full of kindness and genuine loving...I am wholeheartedly grateful. I like to take notes of what you say because that helps me revisit, reinforce and remember so I can practice what I learnt.
I would like to share that journaling has been my greatest help when dealing with my overthinking, my emotions, difficult times in my life... it helped me detatch from the situation and as i read it, in my heart grew deep compassion and kindness for myself. I don't know If i am making sense but that is pretty much my biggest achievement when it comes to growing and overcoming thought patters, believes, behaviours and feelings that were doing no good and I wasn't aware of that!!
I love you. Thank you ❤
Thank you for your video. I’ve been suffering from anxiety issues since retiring. I’m trying to stop the cycle. It’s every day.
this helped me more than my therapist sessions 😅❤ thanks!
Thank you this is so helpful! I love how simple and concrete the explanations are
Glad it was helpful!
Thank you for your guidance Emma. I feel like the queen of avoidance. I get ruminating and avoiding to deal with the emotional overwhelm.. Thank you for some tools. ❤❤❤
Thank you so much Emma, learn to shift from abstract thinking to concrete thinking is really helpful to me 😊
Thank you for the information, very helpful
This channel is amazing. Thank you for all you do. ☺️🙏
I tend to equate overthinking with getting lost in a deep, dark rabbit hole. It can be very hard to stop it and put on the brakes once the cycle starts. As discussed in this video, once I notice myself doing it I can take a step back as an outside observer. This allows me to 'objectify' or look at my overthinking as an object. Or a shape of some sort, like a blob. Doing and practicing this helps me to untangle from it easier without getting so caught up in it.
It’s torture sometimes 😖
How do you step back and approach it as an outsider? I struggle getting away from the thought once it’s there. I like the idea of being an objective 3re party so to speak.
@@mindymingo1975 It's not easy, that's for sure! It takes a lot of practice to be aware of my thinking but I've gotten better at it. I like the analogy of perceiving thoughts as objects, like leaves on a stream. Or clouds in a sky. Creating space between my mind's eye and them. Creating space between them creates the ability to choose what thoughts you reach out to grab vs which ones you just choose to notice and leave alone. Letting them pass by on their merry way.
I’m thankful to have found this video ❤ overthinking almost feels like an illness. It triggers my depression but I feel better after this video .
This channel is a gold mine.
This is mind-blowing to me because the first example is literally the exact situation I am going through and my mind can't stop over-thinking about what my boss is holding a meeting for.
Just what I needed !!!! Phew,,released tension,,thank you for your time and kindness putting a snag with solution,, sometimes we get stuck in habits,, that need a kick to stop,,thanks!!
Oh my gosh
I hadn't even imagined how i needed it
thx a lot!!!
Thank you so much for your advice. The metaphor with the window and the girl on the swing is so powerful it made me tear up realizing I can choose to shift focus towards my kids more.
Thank you , really appreciate you sharing your knowledge!
I am such an overthinker! I’m so grateful for finding your TH-cam channel. It’s so motivating ♥️thank you
do u even understand anything
Your channel is incredible. Thank you ❤️❤️❤️
I have issues in my finances, dating in my 40’s, I never was happy in my life and weight issues and other life challenges 🤦🏽♀️🙏🏾
Thank you so much for sharing your vast knowledge in such a friendly and easy manner….with some really helpful workable strategies which encourage taking actionable steps xx
This is really helpful. Thank you.
Your T-shirt is right on point ! 🧡
You’re awesome, thank you for this !
Highly insightful and in-depth analysis! Really useful! Thank you so much!
I didn’t search for this. I really needed this. Been overthinking 🥺