shutterstock 59343574 — Stopping Overthinking

Will the Concentration Method Help my Overthinking and Obsessive-Compulsive Disorder?

Quite simply, better concentration helps you to fully focus on the activity at hand, making you more productive and relaxed. This type of training means that your mind tends not to wander off down the dark path of unhelpful thoughts, obsession, and overthinking, which can be particularly challenging for those with obsessive-compulsive disorder. Concentration exercises are also quick and with practices starting at 4 minutes per day, they are fairly easy to fit into the busiest schedule. These exercises are associated with other techniques such as relaxation – see Progressive Muscular Relaxation (PMR).

Step-by-Step Exercises to Stop Overthinking.

All you need is somewhere comfortable to sit where you can be by yourself.
Begin with the first exercise- repeat once a day until you’re able to do it confidently without any interruptions for at least three minutes. After a few weeks of practice you can increase the time to 15 minutes.

Becoming fully comfortable and confident with these exercises can take anywhere from a few days to a few months so take your time and try not to push yourself too hard at first. If you’re finding it difficult to keep focussed, do not worry as this is very common. Everyone’s experiences vary and eventually you will be able to perform these exercises without becoming distracted. The key is to remain cool, calm and collected.

Learning Point:

It is important to be honest with yourself. Fully attend to the exercises and avoid thinking about anything else. If you do find yourself becoming distracted, stop the exercise and start again at least until the 10 or 15 minutes that you have set for yourself has lapsed

Once you’ve become confident in your accuracy, increase the time and when possible add a second session.For example, add an additional week of practice to each one.

The Concentration Challenges

Begin by doing the first task for 4 minutes. Once that is completed, move onto doing the rest of the exercises for 10 minutes, choosing a quiet place and time in which to do so. Only move onto the next exercise once you’ve completed the previous one. If you are disrupted or become distracted, start the exercise over again.

Exercise 1
Choose a paragraph from a book and then count the words in it. Stop, and then repeat. If you’ve counted the same number of words both times, repeat the counting process but this time with two paragraphs. Once you’re confident in your ability to carry out this exercise, count the words of an entire page. Count mentally and only using your eyes.

Exercise 2
Count Backwords in your mind from 100 to 1 in 3’s. I.e. 100, 97, 94 to 1.

Exercise 3
Begin by picking a simple sound or inspiring word. Then repeat it silently in your mind for 5 minutes. Once you find it easy to concentrate on only doing this, repeat the exercise for up to 10 minutes without interruption.

Exercise 4
Select a fruit of your choice, then pick it up and hold it in your hands. Closely examine it- its smell, the way it feels and its taste. Concentrate on that taste without letting any other thoughts distract you.

Exercise 5
This is similar to exercise 4, however after 2 minutes of examining the fruit (as you did in exercise 4) put it down and close your eyes. Then, try to see, smell, taste and touch the fruit in your imagination. Try to imagine the fruit as clearly as possible. If the picture becomes distorted, open your eyes and look at the fruit for a little while, and then close your eyes and continue with the exercise.

Exercise 6
Pick up something small and simple such as a spoon or fork and concentrate on it. Observe the object from all angles without thinking of any words that relate to it, i.e. without verbalisation/saying the words.

Ken McLeish is Principal Therapist at Reflexions Counselling and Therapy in Newcastle upon Tyne, England. Reflexions provides counselling and therapy for a wide range of issues. He can be contacted through the website: https://counselling-newcastle.co.uk .

Information contained in this blog is not a substitute for face-to-face therapy. It can only every be one view of a situation and may not be applicable to your situation. You are advised to seek specialist support. The work here is a personal view which may change over time and should not be taken as representative of Reflexions Counselling and Psychotherapy.

Ken McLeish BA DMS MBA MSc MSc Cert Ed UKCP Reg
Reflexions Counselling and Psychotherapy
Alderman Fenwicks House, NE1 6SQ
0191 5805080

This article explores two methods to help individuals effectively manage persistent negative thoughts. These techniques provide practical approaches to address rumination, racing thoughts, and overthinking. By employing these methods, individuals can gain better control over their thoughts and reduce their impact on their daily lives. Please note that while these strategies can be helpful, they are not a substitute for professional therapy. Seeking specialised support is advised for comprehensive treatment.

Method 1: The 4 L’s – Look, Label, Let-it-pass, Leave

This method acknowledges the separation between ourselves and our thoughts, recognising that thoughts are distinct from us / our “self”.

Look – Observe the thought:

Take a step back and objectively observe the persistent thought that is causing distress. Allow yourself to recognise its presence without judgment.

Label – Identify the thought:

Label the thought or fear associated with it. This step helps to create some distance between you and the thought, making it easier to recognise it as a passing mental event.

Label – Identify the thought:

Label the thought or fear associated with it. This step helps to create some distance between you and the thought, making it easier to recognise it as a passing mental event.

Let-it-pass – Observe the thought move by:

Rather than engaging with the thought or analyzing its content, simply watch it as it passes through your mind. Avoid attaching value judgments or attempting to evaluate its validity.

Leave – Shift your attention:

Redirect your focus from the thought by engaging in an activity or task that requires your external attention. This shift from internal to external focus can help break the cycle of rumination and reduce the power of the thought over you.

Method 2: The Bus Technique for Racing Thoughts

The “Bus” technique offers a visual metaphor to conceptualize and manage racing thoughts by considering them as passengers on a bus.

Envision your thoughts as passengers:

Imagine your mind as a bus traveling along the Road of Life. Each thought or feeling becomes a passenger on the bus, representing various aspects of your experiences, memories, and fantasies. Some passengers may be positive, while others may be negative or repetitive.

Acknowledge positive and troublesome passengers:

Recognize that positive passengers contribute to a healthy mindset, while troublesome passengers may try to dominate your attention and dictate your actions. Negative thoughts may include self-criticism, doubt, or anxiety-inducing ideas.

Retain control as the driver:

Remember that you are the driver of the bus. Although the passengers (thoughts) may clamour for attention and attempt to influence your actions, you have the power to choose your response. Focus on driving the bus towards your desired destination, making stops that align with your values and goals.

Conclusion:

These methods provide practical tools for individuals struggling to manage persistent negative thoughts. By implementing the 4 L’s technique and visualising thoughts as passengers on a bus, individuals can cultivate awareness, detachment, and control over their thinking patterns. It is important to remember that, while these strategies can be beneficial, seeking professional support and therapy remains essential for comprehensive treatment.