ROCD fuels anxiety and anxiety fuels ROCD. And all these are fuelled by OVER-THINKING. I wrote a bit about this in my brain shovel post (tip #3)
In order to get better from ROCD and anxiety, we need to recognize when we are over-thinking things too much…and need to SLOW DOWN.
Your brain keeps spinning trying to find an answer. The more it spins the more confused and frustrated you get. And this is how your anxiety is being fuelled. By OVERTHINKING. The technical term for this is RUMINATION. It is well known that rumination is at the root of depression and anxiety.
You will not feel better or find the answer by thinking too much. In fact, it is only going to make it worst. You will start to feel better when you learn to STOP thinking. This is only a short term fix. But this is where you need to start to put yourself in a healthier position to start your road to recovery.
How to stop over-thinking or ruminating (changing your focus). The first two are short term fixes. The last one is more long term and is related to mindfulness.
1) Learn to identify when you are engaging in this negative behaviour. I good question to ask is “how long have I been thinking about this today?” If it is more than 20 minutes, I would say that is too much…
2) Find something to distract you – music, tv show, go outside for while, see some fail videos on youtube. Find your own coping strategy!
3) If you get pulled in again into overthinking, GENTLY bring your thoughts to something else. Don’t be mad about it. Be nice to yourself. This is a long term skill that needs to be practised to be effective. More about this on a later post.