Overcoming Overthinking at Work: Practical Tips from a Therapist

If you're someone who finds themselves constantly worrying about what could go wrong, second-guessing your decisions, or feeling overwhelmed by a never-ending loop of anxious thoughts, you're not alone. Overthinking, or rumination,is a vicious cycle, especially in work environments where stakes can feel high. As a Licensed Marriage and Family Therapist specializing in Cognitive Behavioral Therapy (CBT) for anxiety and OCD, I frequently help clients deal with this exact issue. In this blog post, I’m sharing insights and practical tools for breaking this cycle and taking back control of your thoughts.

What Is Overthinking, and Why Does It Happen?

Overthinking often begins when we encounter a problem that makes us anxious, and instead of taking productive steps to address it, we get stuck in a loop of possible outcomes, solutions, and worst-case scenarios. The more we try to find an answer, the more the cycle continues. Even if we come up with a solution to one problem, our brains quickly provide ten more. This cycle can be especially problematic in the workplace, where the fear of not meeting expectations can lead to a heightened sense of anxiety and self-doubt.

Many clients I work with in cogntiive behavior therapy struggle with “imposter syndrome,” where they fear being discovered as a fraud who isn’t competent enough for their role. These feelings can amplify overthinking, as the individual becomes hyper-focused on all the ways things could go wrong, leaving little room for productive problem-solving.

How to Manage Overthinking at Work

While it may not be possible to completely eliminate every worry or negative thought, it is possible to manage how these thoughts affect you. Cognitive Behavioral Therapy (CBT) is one of the most effective approaches for addressing overthinking, as it helps you understand the connection between your thoughts, emotions, and behaviors, reduce unhelpful thinking patterns and gain control over your stress.

Here are a few tools that can help reduce overthinking and keep it from overwhelming you at work:

1. Mindfulness and Acceptance Strategies

Mindfulness helps reduce overthinking by fostering awareness of thoughts and anchoring attention in the present moment. Rather than jumping into problem-solving mode or trying to control your thoughts, mindfulness teaches you to simply notice what’s happening in your mind and let it be. When we are anxious it feels counterintuitive to do nothing but actually letting thoughts be is the fastest way to regulate your emotions. When you are calm, you can see your problems more clearly, focusing more on solutions and less on worst case scenarios.

2. Compassionate Self-Talk

Instead of constantly reminding yourself what can go wrong, it’s helpful to approach yourself with kindness and compassion. Remind yourself that you're facing a difficult situation, but that you are capable of handling it. Compassionate self-talk can shift your mindset from fear and doubt to confidence and self-efficacy. When you treat yourself with empathy, you’re more likely to approach challenges with a clearer head and a more constructive mindset.

3. Identifying Cognitive Distortions

Our minds often play tricks on us, leading us to catastrophize (thinking the worst will happen), engage in unfair comparisons with others, or mindread (assuming we know what others are thinking). In CBT, we learn to spot these cognitive distortions. By challenging your assumptions and examining the evidence, you can reframe your thoughts and reduce the power of unproductive overthinking.

Can You Train Your Brain to Stop Overthinking?

Many people feel that their overthinking is an uncontrollable, automatic reflex. While it’s true that unhelpful thinking patterns can feel ingrained, the good news is that with the right tools and techniques, these patterns can change. With consistent practice, you can teach your brain to focus on more helpful and balanced ways of thinking. Tools like CBT and mindfulness can help shift the default setting of your mind from worry and doubt to calm, rational problem-solving.

Conclusion

Overthinking doesn’t have to take over your work life. While you can’t always control the stressful situations that arise at work, you can control how you respond to them. By using strategies like mindfulness, compassionate self-talk, and challenging cognitive distortions, you can break the cycle of overthinking and gain more confidence in your ability to handle whatever comes your way.

If you’re struggling with overthinking or anxiety in the workplace, cognitive behavioral therapy can be an effective way to develop healthier thought patterns and coping strategies.

If you’d like to learn more or discuss how CBT can help you manage stress and anxiety, feel free to reach out to me for a consultation.

Contact Caitlyn

About the Author:Caitlyn Oscarson is a California-based therapist specializing in Cognitive Behavioral Therapy for anxiety and OCD. With years of experience helping clients reduce overthinking and manage workplace stress, Caitlyn is passionate about empowering individuals to create healthier, more balanced lives.

For more resources, visit my website at CaitlynOscarsonCBT.com.