Overthinking Is Not Problem Solving
What-Ifs Can Create Decision Paralysis And Disaster Theories
Because, as humans, we often feel vulnerable, we keep trying to solve problems in our heads, often problems that don’t even exist. Our responses will then lead us to disaster theories. A negative, doom-and-gloom way of thinking that automatically offers only us dreary and worse-case scenarios as possible results. Why is that? Can we change to a more positive, upbeat way of thinking?
Our brains are similar to computers. Our brains make conscious and subconscious decisions upwards of 35,000 times per day. It is true that careful analysis and some scrutiny can improve our choices; however, if we become bogged down analyzing every potential outcome, especially from a negative perspective, this can lead to excessive worrying and decision paralysis. If this way of thinking becomes the norm, you will always see the world and events in your life through disaster theory glasses.
[Ideas and Thoughts from Katie McCallum. Additions by author.]
Some examples you may be overthinking include:
- Dwelling on past events or situations. Although you can learn from the past, you cannot change it.
- Second-guessing decisions you’ve made. What-ifs cause decision paralysis.
- Replaying your mistakes in your mind. Learn from them, don’t live in them.
- Fixating on things you can’t control, change or improve. Doing this will keep you in the same place and cause analysis paralysis. Make a decision instead. Hopefully a good decision, but maybe a wrong decision, but make one.
- Imagining the worst-case scenario or outcome. I used to have a Ph.D. in Disaster Theory; let me assure you, seeing the world and events in your life this way is unsuitable for your health.
- Following your worries out of the present moment and into an unchangeable past or unforeseeable future. You cannot change the past; however, you can most definitely change the future, especially if you learn from previous mistakes.
- Too many questions but never making a decision or taking action. A questioning mind is a beautiful asset. However, questions are just tools to enable you to make decisions or take action. You are asking too many questions if it leads you to paralysis. Make a decision.
Here’s the problem. If you’re fixating on the past or catastrophizing about the future, overthinking and decision paralysis cause your thoughts to be more destructive than constructive. This will eventually take a toll on your mental and physical health. This can lead to anxiety and depression.
So What Are We To Do ? Some Ideas.
Don’t sweat the small stuff.
You already know this: Of the thousands of decisions you make daily, the majority are not worth draining your brain power over. Move on.
To identify the decisions that deserve careful analysis, consider your priorities and know what’s important to you. This can help you determine when embracing your inquisitive nature is okay and when a decision doesn’t require critical thinking or scrutiny.
Combine critical thinking with instinct
When your decision is big, it’s easier to get caught in the loop of obsessing over possibilities and pitfalls. Ask your questions, do your research and collect the facts, but don’t be afraid to trust your instincts to help you make a final decision.
And remind yourself that logical problem-solving is not always a cure-all.
“Going with your intuition or gut is sometimes far more accurate than being slow and deliberative,” according to wellness expert Dr. J. Christopher Fowler. “And while neither approach is foolproof, snap decisions leverage the implicit processing capacities of your mind and can disrupt ruminations.”
Set a decision deadline and/or take a break
The more time you allow yourself to think through a decision, the likelier you will overanalyze it.
When it’s time to problem-solve something, set a deadline for making your final decision. More significant decisions will require more time, so take breaks to distract yourself when or if the decision-making process becomes overwhelming.
Take action on the things you can control and let go of the things you can’t
As soon as you notice you’re “in your head” about something, ask yourself if your thoughts can be made more constructive — towards making a decision or finding a solution.
If your thought pattern can’t be made more constructive, you’re likely dwelling on something out of your control — whether that’s because it’s already happened, may never happen, or can’t be changed. So beware of these negative thoughts and consider working towards letting them go.
“One way to let go of the unsolvable is to view these as ‘gravity problems.’ We can’t control or change some facets of life, just as we can’t undo gravity. However, we might work on the aspects we can change instead,” recommends Dr. Fowler.
Dr. Fowler points to our general temperament, which we know to be genetically determined. However, from my experience, it is possible to change from a disaster theorist to a positive thinker and expectationist.
Overthinking caused much unhappiness in my life for many years, from childhood through the next 50 years. So much so that I decided to seek another way to look at the world and the expectations I had. Replacing analysis and decision paralysis and worse-case scenarios from my life was extraordinary. Painful at times but awesome. Expecting the best instead of expecting the worst changed my life. Like anything, it took time and training. But, like any skill, the more I practiced, the better I got.
I recommend any overthinkers use their analytical minds to seek out and research the best ways available for them to change. It’s worth it, I promise.
© Stephen G. Arrowsmith 2022
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