Overthinking Destoys Creativity

How to Safeguard Your Problem-solving Skills

As a writer, I am obsessively protective of my creativity. One of the most dangerous and destructive enemies of creativity is overthinking. Many of us do it without necessarily realising it. Our creativity determines our ability to problem-solve, which is of primordial importance to each and every one of us, especially during life transitions. Many of my Camino de Santiago de Compostela Walking Retreat guests suffer from overthinking, so I have, over the years, had to figure out how I can help them to stop doing it.

What exactly is Overthinking?

Overthinking refers to the process of excessively analysing or dwelling on a situation, decision, or problem to the point where it becomes unproductive and mentally exhausting. It often involves rehashing the same thoughts repeatedly without finding a solution, leading to a dramatic increase in our stress levels, out-of-control anxiety, and sometimes decision-making paralysis.

We are more likely to overthink during life transitions because these periods are often marked by uncertainty, change, and heightened emotions. Whether it’s a career change, a redundancy, a retirement, the loss of a loved one, a relationship ending, or personal reinvention, the uncertainty can lead to a flood of “what ifs” and worst-case scenarios. During transitions, the future feels more unpredictable than ever, which fuels overthinking. We tend to dwell on past decisions or worry excessively about making the right choices, believing that every small action could make or break the next chapter of our lives. This mental overload can lead to indecision, anxiety, and a loop of thoughts that keep us stuck, and unable to move forward.

What are the Signs of Overthinking?

You may be an overthinker if you:

1. Have Difficulty Making Decisions: Overthinkers often struggle with even simple choices, fearing they might make the wrong decision.
2. Are Constant Worrying: Overthinkers tend to obsessively worry about future events that may never occur, leading to downward spiralling thoughts.
3. Suffer from Sleep Disturbances: Your mind is so busy that you have trouble falling or staying asleep.
4. Endlessly Ruminate about the Past: You frequently replay past mistakes or uncomfortable conversations in your minds.
5. Are Fixated on being in Control: Overthinkers often focus on aspects of their lives that are beyond their control, which significantly exacerbates their anxiety.

Ask yourself the following questions:
Do I have difficulty making decisions, even minor ones?
Do I frequently worry about things I can’t control?
Do I constantly replay past events or conversations in my mind?
Do I imagine worst-case scenarios for future events?
Do I have trouble sleeping due to racing thoughts?
Do I often ask myself “what if” questions without finding a solution?
Do I spend a lot of time looking for hidden meanings in others’ words or actions?

If you find yourself answering “yes” to most of these questions, you may well be an overthinker: for you, normal self-reflection has morphed into overthinking.

Distinction from Problem-Solving

It is crucial to differentiate between useless overthinking and effective problem-solving. Problem-solving involves actively seeking solutions and making decisions based on rational analysis, while overthinking typically involves repetitively dwelling on problems without resolution, leading to what is termed “analysis paralysis”—a state where you become so bogged down in your troublesome thoughts that you cannot solve problems or make decisions anymore.

Examples of Overthinking

1. Decision Paralysis: You’re trying to decide what job to take or which university to attend. Instead of making a list of pros and cons, you constantly second-guess every option, imagining all the possible outcomes, leading to months of indecision.
2. Overanalysing Conversations: After having a meeting with your boss or a casual conversation with a friend, you replay the conversation in your mind, worrying about every word you said and wondering if you misunderstood or were misunderstood and how that is going to complicate your future.
3. Fearing the Worst: Before a big presentation at work, instead of preparing thoroughly and trusting yourself to do your best, you start imagining every possible way it could go wrong, such as forgetting what you wanted to say, experiencing technical failures, or your audience losing interest.
4. Regretting Past Decisions: You made a decision months ago, but you still keep revisiting it in your mind, wondering if you made the right choice, and mentally reviewing alternatives that you can no longer change.
5. Obsessing Over Mistakes: You make a small error at work, like sending an email with a typo, and spend hours (or days) thinking about it, worrying that people will judge you harshly, even though no one else has mentioned it.

How to Stop Overthinking

If you recognise yourself in these examples, I have to tell you that stopping overthinking can be challenging, but with consistent practice, it’s possible to break the habit:

1. Firstly, become aware that you are Overthinking. Pay attention to your thoughts, notice when they start spiralling, and look for patterns or triggers that lead to overthinking. Journaling your thoughts can help you identify these moments. For example, reply to this prompt: What is one small, actionable step I can take right now to address what I’m overthinking about, and what will change if I release the need to control the outcome?

2. Challenge Your Thoughts When you catch yourself overthinking, ask yourself if your thoughts are realistic. Often, overthinking is based on worst-case scenarios. Challenge these thoughts by asking, “What’s the worst that could happen?” or “Will this matter a year from now?”

3. Focus on What You Can Control Overthinking often revolves around situations that are out of your control. Ask yourself, “What can I do about this right now?” If there’s nothing you can do, practice letting go of the situation. Shift your focus to actionable tasks.

4. Practice Mindfulness Mindfulness involves staying present in the moment rather than worrying about the future or ruminating on the past. Activities like deep breathing, or taking a mindful walk can help calm your mind and bring your focus back to the present.

5. Set Time Limits for Decision-Making. If you struggle with overthinking decisions, set a time limit to make a choice. For instance, give yourself 15 minutes to weigh the pros and cons, then commit to a decision and move on. Trust your judgment rather than seeking a perfect solution.

6. Limit your Information Intake. Overthinking often comes from having too much information and trying to process it all. Avoid information overload by limiting the amount of research or opinions you seek on a subject. Once you have enough information, make a decision rather than endlessly analysing it.

7. Get some Exercise. Exercise can break the cycle of overthinking by shifting your focus from your mind to your body. Even a short walk in nature can help relieve mental tension and give you clarity.

8. Make Time to Relax-regularly. Build regular relaxation into your day, whether through deep breathing, reading, or spending time in nature. The more balanced and relaxed your mind, the less likely you’ll fall into overthinking patterns.

9. Be Kind to Yourself Overthinking is often linked to perfectionism or fear of failure. Practice self-compassion by accepting that mistakes and uncertainty are part of life. Remind yourself that it’s okay not to have all the answers.

10. Take Action Overthinking thrives on inaction. When you catch yourself getting stuck in your thoughts, take small, concrete steps toward solving the issue you’re overthinking. Even the smallest action can help shift your mind from worrying to problem-solving.

If necessary, do not hesitate to ask for help. Talk to a trusted friend, mentor, or therapist when you feel trapped in an overthinking spiral. Sometimes an outside perspective can help break the loop and bring insight.

Can Journaling Help You to Stop Overthinking?

Yes! Journaling is a powerful tool for managing overthinking because it helps to externalise your thoughts, providing clarity and emotional release. Journaling:

1. Clarifies Your Thoughts. When you write things down, you get them out of your head and onto paper, which helps you organise your thoughts and see them more clearly. Overthinking often creates mental clutter, journaling can break this down into manageable pieces.

2. Gives You Perspective. Writing down your worries allows you to see them from a more objective viewpoint. Sometimes overthinking magnifies problems, but seeing them on paper helps you assess them more realistically, which can reduce anxiety.

3. Reduces Mental Clutter. Overthinking often involves juggling multiple concerns in your mind. By journaling, you can “declutter” your mind by offloading these thoughts. It allows you to let go of repetitive thoughts and make space for more productive thinking.

4. Identifies Patterns and Triggers Journaling consistently can help you notice patterns in your overthinking. You may start to see that certain situations, people, or times of day trigger overthinking. This awareness can help you prepare for or avoid these triggers in the future.

5. Facilitates Problem-Solving. Writing down your worries gives you the chance to explore solutions. Instead of circling around the problem in your head, you can break it down into actionable steps. Even if no solution is immediately clear, the act of journaling can guide you toward one.

6. Provides Emotional Release. Overthinking often creates an accumulation of emotions. Journaling offers a safe outlet for these emotions, allowing you to release them rather than suppress them.

7. Promotes Self-Reflection. Journaling can help you reflect on how far you’ve come in dealing with certain problems. By reviewing past entries, you may notice that issues you once overthought about resolved themselves or weren’t as important as you initially believed.

8. Breaks the Rumination Cycle. Overthinking usually involves repeatedly going over the same thoughts without reaching a conclusion. Journaling breaks this cycle by giving you a concrete space to express and process those thoughts.

9. Increases Mindfulness. Journaling can help you stay in the present moment, particularly if you practice gratitude journaling. Focusing on what’s happening right now, instead of dwelling on the past or future, can help interrupt the habit of overthinking.

10. Builds Confidence in Decision-Making. Journaling can help you develop a habit of writing out your options, reflecting on past decisions, and ultimately trusting your choices. With practice, this can make decision-making easier and quicker.

How to Journal to Reduce Overthinking:

• Free Writing: Set a timer for 5-10 minutes and write whatever comes to mind. Don’t worry about structure or grammar. This helps to get your thoughts out quickly and freely.
• Prompt-Based Journaling: Use prompts like “What am I overthinking about right now?” or “What’s the worst that could happen?” to guide your writing toward solutions.
• Gratitude Journaling: Focusing on positive things in your life can shift your mindset from worry to appreciation, helping to reduce negative overthinking patterns.
• Pros and Cons List: For decision-making, writing a pros and cons list can help you see the situation more clearly and reduce endless back-and-forth thoughts.
• Reflection Entries: Review past journal entries to remind yourself how you’ve managed overthinking before and how past worries were resolved, helping to build perspective.

Journaling is not just for writers! Anyone can do it. By making journaling a regular habit, you can gain control over your overthinking, find clarity in your thoughts, and foster emotional well-being.

My walking retreats along the Camino de Santiago in the southwest of France provide the perfect antidote to overthinking. Surrounded by nature, and walking in the fresh air, guests find it much easier to leave their mental clutter behind and reconnect with the present moment. The breathtakingly beautiful landscapes, combined with purposeful reflection and mindful walking, help my guests shift their focus from endless mental loops to inner clarity and calm. With space to breathe, time to think clearly, and opportunities for meaningful conversation, my retreats will help you to embrace simplicity, gain insight and explore different perspectives.

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