Ways to stop overthinking your job

Overthinking our job is a common trap. When you consider that we can have up to 70,000 thoughts per day, according to a National Science Foundation study, with 95% of the thoughts being repetitive and 80% being negative, it’s no wonder we sometimes get bogged down by our minds.

Impact of negative thoughts

When we spend too much time thinking negatively, it can have a serious impact on our mental wellbeing, which in turn can lead to physical symptoms such as stress, anxiety and, ultimately, depression. Ongoing stress, if not treated, can cause serious health problems, including heart disease, Alzheimer’s disease, obesity and diabetes, to name a few. So, it’s really important that we recognise negative thinking at an early stage and take action.

Work  life balance

When we break down how much time we spend at work compared to our private life, this adds up to a considerable chunk of our week.

Average time spent during a week: at work – 40 hours; personal time – 79 hours; sleep – 49 hours

Now take into consideration that we don’t just think about our jobs when we're at work and that these thoughts also spill over into our personal time. If you’re being honest with yourself, how many of those 79 hours do you spend thinking about your job?

Sadly, many of us have recurring, negative thoughts on a daily basis. Maybe you worry that you’re inadequate at work, fearful of losing your job, or afraid of what colleagues think about you.

Ways to stop overthinking

Fortunately, there are ways we can get on top of our thought process. Although we are still likely to have a similar number of thoughts per day, we can, however, choose to change the kind of thoughts we have.

1. Quiet time

Take time out from everything and spend some time on your own, even if it’s just for half an hour every day. It’s so important that we empty our minds from time to time in order to reduce stress and feel calmer. Relaxation techniques and meditation offer simple ways to clear your mind and help you unwind, especially before bedtime so that you have a restful sleep that isn’t interrupted by dreams concerning your job.

Another option is to put pen to paper and let your thoughts spill out. This can be extremely therapeutic and can help you deal with negative or unwanted thoughts.

2. Stop comparing

It’s easy to see the positives in everyone else and not in ourselves but this can be damaging to our mental health if done on a regular basis. Remember that everyone has their own unique strengths and weaknesses. You may well excel at a task that a colleague is not capable of completing.

Social media is often a root cause of us comparing ourselves to others. If possible, try not to follow or have work colleagues as friends on your social accounts as this can create more negative thoughts about your job which could take over your personal time.

3. Occupy your mind

One of the best ways to stop overthinking your job is to occupy your mind with activities such as puzzles, crosswords or reading. You can also practise mindfulness (to bring your attention to the here and now), take up a hobby such as photography, or set yourself a physical challenge that will test your mettle and take your mental focus off work.

4. Talk about your thoughts

This may seem like a daunting task when work-related thoughts are in play but when you air your concerns in a positive way, you might find that they're merely just thoughts that you've created yourself. Perhaps you’re worried that your boss is angry with you or doesn't think you’re good enough at your job? Either way, whether our thoughts are justified or pure fabrication, talking about them can often put our minds at rest. Afterwards, you’ll probably wonder why you wasted so much of your time stressing over something that could be easily resolved.