We often blame the great evils of humanity on a lack of awareness and widespread ignorance about major problems that we should have been fighting for a long time. However, the opposite is also true: there are recurrent thoughts that lead us to constantly overanalyse the same idea , blinding us and creating a kind of mental trap from which it is difficult to get out.

That’s what happens when we start to constantly turn over a thought : our attention is “caught” by a problem we are struggling to solve without getting it. And if we don’t come up with a solution it is, among other things, because the anxiety produced by having the same thing in mind for a long time affects our ability to reflect and make decisions effectively.

However, this phenomenon, which in Spain is colloquially known as “scratching”, can be stopped by adopting some psychological strategies that allow us to get out of this vicious circle of thought.

Why do thoughts appear that obsess us?

The kind of worries that catch our attention for long periods are surprisingly common, and virtually everyone is able to experience this annoying feeling of constantly overanalyzing an idea, memory, or belief.

Now… why is it so hard to stop thinking about the same thing all the time when this happens? The answer has to do with the fact that we control fewer mental processes than we normally think we do.

Attention management, in particular, is usually automatic , and the cases in which we consciously direct our attention towards one or another element of our mind are the exception, not the rule. On most occasions, attention is an unconscious process… and this also applies to why it is so difficult to stop overanalyzing something.

Rumination

Almost always, what happens when we can’t stop thinking about something is a psychological phenomenon known as rumination. In short, rumination is a vicious circle of thought by which, the more we focus our attention on a problem or concern, even if it is to avoid thinking about it, the more it assaults our conscience.

In rumination, we involuntarily make a memory that produces concern or anxiety to be related to our sensations of the present, so that the number of references that automatically lead us to the thought that obsesses us is multiplied.

For example, if we think we have made a fool of ourselves in front of a person we are attracted to, the worry that comes from not being able to stop evoking that memory makes us behave just as a person with anxiety does, and those behaviors remind us that we are anxious about what has happened to us in front of that person.

How to Stop Spinning the Same Thing

If what we want is to train ourselves in the capacity to improve our ability to “unhook” from recurring thoughts, we must be clear that it is necessary to act both on our thoughts and on the way in which we interact with our environment and with others.

These are some keys to stop thinking all the time about something that worries us.

1. Move, literally

Get out of the spaces you’ve gotten used to. That way, you will make the amount of elements that remind you of that concern plummet, and you can expose yourself to other environments with neutral elements, that you have not associated with any particular memory .

In fact, if you go out for a walk in natural areas with a lot of vegetation, you will multiply the positive effects of this strategy, since in this kind of environment there are practically no elements that remind us of our life at home, the office or social situations in urbanized areas. In addition, the calm that nature transmits and the purity of the air contribute to lower the levels of anxiety, making us leave the loop.

2. Reflect on the unnecessity of obsessing

In some people, the habit of overanalyzing something is compounded by the belief that such mental rituals are useful and beneficial. That is why it is worthwhile to spend some time reflecting on the futility of looping thinking, the only result of which is an increase in anxiety. It is necessary to understand that one has a problem (not necessarily a mental disorder) and that this problem has to do with excessive worry, anxiety and the regulation of attention, which always focuses on negative aspects or interpreted as problems.

3. Focus on exciting hobbies

Look for entertainments that totally capture your attention and devote yourself to them. Sports, mind games, hobbies related to exploration… This will allow you to get used to keeping your attention away from obsessive thinking for long periods of time.

It’s better not to focus on just one hobby, though, as that could make it another reference of your concern.

4. Practice Mindfulness

Mindfulness has been shown to be effective in reducing anxiety levels , and so it is a valuable resource to stop overanalyzing the same problem, as it allows our mind to “reset”.

5. Create chains of productive thought

Every time you notice that anxiety is approaching, it creates sequences of productive thinking aimed at short-term goals . This means that you should think about a project, divide it into different sub-objectives and always concentrate on orienting your thinking towards the achievement of those goals. If the answer to the question “does this help me to achieve my goals” is “no”, throw it away and look for another one.