Sometimes your mind just won’t stop. Homework is interrupted by thoughts from dance class. You miss pieces of conversation because you’re reviewing your to-do list in your head. This normal but distracting pattern can quickly become overwhelming if every moment is a deep dive into your tasks and interactions throughout the day. Learning how to regulate those thoughts and take a break is a skill.
Recognize When You Are Overthinking
The first and easiest step is to acknowledge when you are overthinking. Are you replaying that same conversation from practice over and over? Or maybe you’re running through counts for your new hip-hop routine. Maybe you are wondering of what your crush is thinking of you. These thoughts tend to follow a pattern. When you find yourself overthinking, write down what started the train of thought. Knowing what sends your thoughts spiraling is the first step to breaking the pattern.
Stay in Moment
It can be easy to let your mind wander to a mistake you made in practice or the test you took at school yesterday. The most important thing to remember is to not get caught up in the “what ifs” of life and instead focus on being present in the moment as often as possible. Focusing on the “what ifs” brings unnecessary anxiety about things that aren’t in your control. If you’re overwhelmed with “what if” scenarios, practice telling yourself “I don’t know the answer,” or “We’ll see what happens,” to acknowledge when things are beyond your control.
Stay Realistic
It is great to have big goals and dreams, constantly striving for perfection can encourage a pattern of overthinking. Instead of focusing on perfection—which, let’s be honest, is pretty unrealistic—focus on progress. Mistakes are just a part of the learning process. Each mistake you make teaches you how to correct and adjust, making you more prepared to succeed overall.
Distract Yourself with Movement
The best part about being a dancer is the ability to express yourself with music and dance. So, if you can tell you are overthinking, try dancing it out! Put on a song that matches your energy and feelings and let your heart lead your body instead of your mind. Staying active regularly also helps relieve stress and clear your mind before overthinking begins.
Trust Yourself
You are hardworking, talented, and fully capable of anything you want to accomplish. Fear of failing or judgment causes overthinking. Build a trusting relationship with yourself based on the hard work you put in and the goals you have set.
