Before starting my master’s degree, I wrote myself a note to help me overcome my overthinking. I want to share this with you in the hope that it will resonate with you and serve as a gentle reminder to pause and celebrate your wins. The following is an excerpt from my journal dated March 28th, 2022.
Remember to take moments to celebrate your journey and how far you’ve come. Allow joy when it comes to visit – don’t question it or send it away. You’re allowed to have bad moments/days but don’t fall into the trap of believing that is all you deserve. Remember the fog always clears. You are surrounded by love, embrace it. Forgive yourself – holding yourself accountable doesn’t mean you need to drown in guilt. Revisit your roots – what is bringing growth and what can be pruned? Remember to breathe – you have time. This is your life, not anyone else’s. Celebrate your wins – big & small. Speak up, you deserve to be heard. Ask for help when you need it – knowing your limits is a strength. Stop underestimating yourself. Stop basing your worth off your appearance. Accept people’s compliments. Remember depression lies and anxiety is deceitful. Be grateful for the blessings but don’t feed into false positivity. And as Meredith Grey says SEEK OUT THE MOMENTS OF JOY THAT KEEP US ALIVE.
Celebrate Your Wins
Instead of getting caught up in your seemingly never-ending to-do list, pause throughout your day and be intentional about celebrating your wins. Let’s start by celebrating the fact that you’re reading this blog. Did you take time to sleep? Celebrate that. Did you get out of bed today? Celebrate that. Did you drink water today? Celebrate that. Celebrating your wins can be as simple as taking the time to recognize and congratulate yourself for all that you have accomplished. Remember, your very existence deserves to be celebrated.
Remember to Breathe (you have time)
Have you tried the 4-7-8 breathing method? I encourage you to practice this technique when you are feeling calm so that it feels more natural to engage in when you find yourself caught in the spiral of overthinking. So, what does this look like? Breathe in for four seconds, hold your breath for seven seconds, and breathe out for eight seconds. It is recommended that you repeat this exercise up to four times.
Shift Your Focus
Sometimes when we find ourselves overthinking, it can be helpful to shift our focus. The 5-4-3-2-1 technique can be a good place to start. Take a moment to notice five things that you can see, four things that you can touch, three things that you can hear, two things that you can smell, and one thing that you can taste.
Closing Thoughts
I was once told that this work is simple, not easy. So, have grace for yourself as you embark on this journey to overcoming your overthinking. As you engage in these exercises, remember that they take practice, and I encourage you to celebrate your progress instead of focusing on perfection. I am proud of you for taking the time out of your day to engage in self-care, and I hope that you’re taking a moment to celebrate yourself.
If you or someone you know is hoping to talk with someone about their overthinking, I am available to listen. Reach out to today