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Tips for Overthinking

February 01, 2022 - 1 minute read

Overthinking doodle

Growing up, I had four rabbits in my backyard. They were amazing rabbits that formed a network of tunnels under our backyard shed. They would pop out every once in a while, and we would spend hours trying to figure out which tunnel they would come out of. When I think of overthinking, I think of these rabbits. It is easy to catch on to an idea and follow the rabbit hole until we are completely overwhelmed. So, what can be done when we overthink? 

Mindfulness is the practice of being aware of the moment. It is acknowledging our current surroundings and recognizing that something is happening. The practice of mindfulness uses the acronym RAIN. Recognize, Accept, Investigate, and Non-identify.  

Recognize the emotions you are feeling. Give it a name. “I am starting to overthink and get anxious.”  

Accept that you are feeling anxious in the moment and that it is not you but your mind that is racing. Don’t fight it but accept it for the moment.  

Investigate what the emotion is and where it is coming from. What triggered it, or when have I felt this way before?  

Non-Identify with the emotion. Acknowledge that it is only temporary and it will pass. It is not your fault but something that is happening to you. A crisis is temporary. Take a deep breath and exhale, fully releasing the emotion.  

Overthinking is a natural process but can get in the way of daily living. Overthinking gets in the way of doing the things we love and are passionate about. As the rabbits under the shed take a moment and surface from the tunnel, you can too take a deep breath and practice mindfulness.  


Madison Park

Vincent Nunez, LMFT
Clinical Counselor, CUI Wellness Center, Counseling & Psychological Services

Vincent is a Christian Counselor and a Licensed Marriage and Family Therapist. He has a Masters in Pastoral Ministry from the Oblate School of Theology and a Masters of Science in Counseling from the University of Phoenix. Vincent has experience in church ministry and a mental health clinic. He is a follower of Jesus Christ, a husband, father, and military veteran. He loves a good cup of coffee and running the local trails.

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