Overthinking has become a fairly common challenge for many of us. Those of us who tend to overthink are not necessarily flawed individuals – let’s just say we care an awful lot about the choices we make and how they may impact others, or the community, or the world, or the solar system. You get the idea? We think, and then think some more and soon enough, it’s clear we’ve gone beyond the bounds of productive ideation. Overthinking at work can be a particularly difficult challenge to overcome. There’s so much at stake, and we always want to do our best.
How to Stop Overthinking at Work
Though it’s natural to want to do a good job at the office, when we start overthinking at work every time we have a decision to make, it can become a problem.
Beyond the direct impact on our work, (missed deadlines and “analysis paralysis”), overthinking can lead to a general decrease in productivity, and it can also impact our physical and mental health. Increased anxiety, decreased confidence, and burnout can result.
In this article, we’ll explore some strategies for managing overthinking at work before these consequences arise.
Recognize the Signs of Overthinking at Work
The first step in managing overthinking at work is recognizing when it’s happening.
Some signs of overthinking at work include:
- You constantly second-guess yourself. “I thought I read an article that stated the opposite of what my colleague just said. Or did I? It’s important we get it right for the client. Should I correct him? I must be wrong.”
- It’s hard to make decisions. (It’s a lunch order. No one will read too much into whether you have the burger.)
- You feel anxious or stressed about work. (How many times did you change clothes before your last big meeting? Do you find yourself tapping the desk, your feet, fiddling with a stack of post-it notes, pens, whatever?)
- You replay conversations or scenarios in your head over and over and over. (“On that Teams meeting Monday, Joe didn’t make eye contact when he talked to me. Does he think I’m a loser? Did I do something to offend him?”)
- You overanalyze emails or voice mails. (What did she mean by that? Why did he not mention my name in this email? Was there a reason he called my cell instead of my work number?)
If you notice signs like this, it may be time to take some productive action. It’s important to do so before overthinking at work begins to impact your overall performance or the performance of your team.
Set Boundaries at Work
One way to manage overthinking at work is to set boundaries.
This can include:
- Limit the amount of time you spend on a task.
- Takie breaks throughout the day.
- Avoid work-related activities outside of work hours.
- Don’t check work email or messages outside of work.
- Take a vacation!
Setting boundaries can help you maintain a healthy work-life balance and prevent overthinking at work from taking over your life.
Keep in mind: being busy is not the same thing as working effectively.
Take pride as you find ways to perform more efficiently and effectively and win back that lunch break.
Use your found time to take a break during the workday and remember the big picture.
Look at the sky. Pet your dog. Take some deep breaths. Phone a friend and have a quick catch-up phone call that reminds you about life outside work. Taste your lunch as you eat it. Stuff like that.
Practice Mindfulness at Work
Mindfulness is the practice of being present in the moment and paying attention to your thoughts and feelings without judgment. Practicing mindfulness can help you become more aware of your overthinking at work and help you learn to let go of negative thoughts.
Some ways to practice mindfulness at work include:
- Take a few deep breaths before starting a task.
- Focus on the task at hand without distraction.
- Notice when your thoughts start to wander and gently bringing them back to the present moment.
- Take a few minutes to take in your surroundings and the details about them. Is the room hot or cold? Is the chair comfortable? What noises do you hear?
- If your overthinking is persistent and begins to interfere with your ability to do your job, seek Support. This can include talking to a trusted coworker, seeking guidance from a mentor, or even seeking professional help if necessary.
Remember, you’re not alone in this. Many people struggle with overthinking at work, and there’s no shame in seeking help.
How to Stop Overthinking at Work
Overthinking on the job can be a challenging issue to manage, but with the right strategies, it’s possible to overcome.
By recognizing the signs of overthinking, setting boundaries, practicing mindfulness, and seeking support, you can take control of your thoughts and become a more productive and confident employee.
For more ideas about how to overcome overthinking at work, check out this great article: How to Stop Overthinking Everything.
You may also find this post helpful: 8 Helpful Tips to Cope with Social Anxiety at Work.
Unsure if you are overthinking too much? Check out Dangers of Overthinking.
Thank you as always for reading.
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Joan Senio is the founder of KindCompassCoach. Her career includes 20+ years as a private sector corporate executive and 15 years as a consultant. The common thread through her professional life has been a commitment to compassionate coaching and leadership, including mentoring early and mid-career professionals as well as current and future executives and leaders. KindCompassCoach articles are backed by research and include facts and advice from relevant experts. Joan is a member of the International Organization of Life Coaches, serves as a thought-leader for KuelLife.com and is a regular contributor to PsychReg and Sixty and Me.
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