How Do We Stop Overthinking?

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Podcast And Chill

TRANSCRIPT

Leo: Hello, everyone, and welcome back to 'Podcast and Chill' on the Learn English
Podcast channel! I'm Leo.
Gwen: And I’m Gwen. It's wonderful to see you all again! Today, we have a topic that
touches many of us in our daily lives.
Leo: That's right, Gwen. We're diving into a behavior that's quite common, particularly
among the youth—overthinking.
Leo: Overthinking is when we think too much about something. It can make us worry more
than we should.
Gwen: So, why do we overthink? What makes us get stuck in our thoughts? Let’s unpack
these questions together.
Leo: Join us as we explore 'Why do we think we are overthinking?' and try to find ways to
calm our busy minds.
Leo: Today, we're going to talk about something that many of us struggle with –
overthinking.
Gwen: That's right, Leo. Overthinking is when we think too much about a situation, problem,
or decision. It's like our minds get stuck going over the same thoughts again and again.
Leo: Exactly, Gwen. Overthinking can be really harmful because it can lead to stress, worry,
and even sadness. It can also stop us from making decisions or taking actions.
Gwen:I know what you mean, Leo. I've experienced overthinking myself, and it can be really
frustrating. Sometimes, I spend hours worrying about a small problem that doesn't really
matter in the long run.
Leo: That's a common experience, Gwen. Overthinking often involves worrying about things
that we can't change or imagining the worst outcomes that are unlikely to happen.
Gwen: But how can we recognize when we're overthinking?
It's important to be able to identify the signs so that we can take steps to manage it.
Leo: Absolutely, Gwen. One of the most common signs of overthinking is having a constant
stream of thoughts running through your mind.
Gwen: Yes, it's like your brain won't stop thinking about the same thing over and over again,
even when you try to focus on something else.
Gwen: Another sign is feeling worried or nervous about things that are out of your control or
unlikely to happen.
Leo: Overthinking can also lead to physical symptoms like headaches, muscle tension, or
trouble sleeping.
Gwen: That's a good point, Leo. When we overthink, our minds and bodies can become
stressed, which can show up in physical ways.
Gwen: Overthinking can also cause us to spend a lot of time analyzing and re-analyzing
every decision or situation, even small ones.
Leo: Yes, we might find ourselves going back and forth, trying to consider every possible
outcome or scenario, even for relatively minor choices.
Now, let's discuss what kinds of things can actually trigger or cause us to start overthinking
in the first place.
Gwen: One big trigger for overthinking is stress. When we're feeling overwhelmed or under
a lot of pressure,
Gwen: it's easy for our minds to start racing and worrying about everything. That's a great
point, Gwen. Stressful situations, whether it's at work, school, or in our personal lives, can
definitely lead to overthinking.
Leo: Absolutely. Another common trigger is uncertainty or a lack of control over a situation.
Gwen: When we don't know what's going to happen, our minds can start overthinking all the
possible outcomes.
I've experienced that before, Gwen. Even small uncertainties, like not knowing the plan for
the day, can sometimes send my mind into overdrive.
Leo: Low self-esteem or self-doubt can also contribute to overthinking.
Gwen: If we don't feel confident in ourselves, we might overthink situations because we're
worried about making mistakes.
Those are all really good examples of triggers, Gwen.
Leo: By being aware of what kinds of things commonly cause us to overthink, we can try to
catch ourselves before we get stuck in that negative cycle.
So far, we've covered what overthinking is, some common signs to watch out for, and the
kinds of things that can trigger overthinking.
Leo: That's right, Leo. Now, it's important to discuss how overthinking can negatively impact
our mental health if it becomes a habit or isn't managed properly.
Gwen: I think overthinking can contribute to developing depression.
Leo: If we're always viewing things negatively and getting stuck in negative thought patterns,
it can really bring down our mood over time. Persistent negative thoughts from overthinking
can make it harder to feel positive emotions and enjoy life.
Gwen: Right! That's why it's so crucial to learn strategies to manage overthinking before it
starts to take such a big toll on our mental health and well-being.
Gwen: We all know how overthinking can negatively affect our mental health. But the good
news is, there are ways to break free from the overthinking cycle.
Leo: That's right, Gwen. With practice and the right strategies, we can train our minds to
stop repeating negative thoughts before they become too much.
Gwen: One helpful technique is mindfulness meditation. This involves focusing on the
present moment and allowing thoughts to pass without holding onto them.
Leo: Mindfulness is excellent for managing overthinking, Gwen. It helps you become more
aware of when you're overthinking, allowing you to focus on the present.
Gwen: Absolutely. Another effective strategy is to write things down. Putting your thoughts
on paper can provide perspective and make them seem less overwhelming.
Leo: I like that tip, Gwen. Writing also helps us recognize unhelpful thought patterns that
might be causing us to overthink.
Gwen: Setting time limits for overthinking can be beneficial too. For example, you could
allow yourself 20 minutes to think about a problem, but after that, you need to move on and
let it go for the day.
Leo: Otherwise, it's easy for our minds to just spin endlessly if we don't consciously break
that cycle of repetitive thoughts.
 Gwen: Definitely, Leo. Talking to others can really help too. Sharing your thoughts and
getting views from others can make you feel better and stop the overthinking.
Leo: Valuable tips, Gwen. The key is finding which techniques work best for you and making
them a regular practice to rewire those overthinking habits.
Gwen: One powerful method we talked about for breaking the cycle of overthinking is
mindfulness. But what exactly is mindfulness, and how can it help?
Leo: Great question, Gwen. Mindfulness means being completely involved with what is
happening right now. It involves paying attention to your thoughts, feelings, and what you
can sense right now, instead of getting lost in the past or worrying about the future.
Gwen: By practicing mindfulness more, we can notice when we start to overthink and focus
our attention back on the present moment. This stops us from falling into negative thinking
patterns.
Leo: Exactly. Mindfulness allows us to look at our thoughts from a distance without judging
them or getting too involved. We can just let the thoughts come and go.
Gwen: There are many mindfulness exercises that can help reduce overthinking. One easy
exercise is focusing on your breath—paying attention to the feeling of breathing to help you
stay in the present.
Leo: Focusing on your breath is a great way to calm a busy mind, Gwen. Just a few minutes
of paying close attention to your breathing can help reduce stress and anxiety from
overthinking.
Gwen: In addition to mindfulness, another good way to handle overthinking is to improve
your time management skills.
Leo: Right! Bad time management can make overthinking worse. When we feel rushed or
behind, it's easy to start worrying a lot.
Gwen: Absolutely. But by getting better at planning, organizing tasks, and using our time
well, we can reduce much of that worry.
Leo: A simple time management tip is to use a daily planner or calendar to organize your
activities and deadlines. This helps you see clearly what you need to do and when.
Gwen: Prioritizing tasks is important. It stops us from spending too much time thinking about
small tasks that are not that important.
Leo: Exactly, Gwen. Good time management helps us feel in control and organized. This
reduces the need to overthink as a way to handle chaos or uncertainty.
Gwen: Planning and organizing our days ahead of time can prevent a lot of unnecessary
worrying later.
Leo: And that brings us to the end of today's podcast episode.
Leo: Thank you all for joining us today. Remember, the key to a fulfilling life is balancing
love and career. Don't forget to check the free PDF in the description for more useful
vocabulary!
Gwen: Goodbye, and we look forward to seeing you in the next episodes!

VOCABULARY

Word Pronunciation Meaning Example

 Volunteering can improve your
The condition of someone's mindmental health and help you live
Mental health/ˌmentl ˈhelθ/ in terms of how healthy it is. longer.
The practice of clearing your
mind and relaxing, sometimes She found peace through yoga
Mediation /ˌmedɪˈteɪʃn/ for spiritual reasons. and meditation.
Doing or saying the same thing
many times, which can be Travel sickness is caused by
Repetitive /rɪˈpetətɪv/ boring. repetitive movements.
Recent events seem less
The way you see something or serious from an international
Perspective /pərˈspektɪv/ think about something. perspective.
To decide which tasks are the
most important so you can deal You should list your tasks and
Prioritize /praɪˈɔːrətaɪz/ with them first. prioritize them.
A choice or judgement you makeI think I've made the right
Decision /dɪˈsɪʒn/ after thinking about what is best.decision.
A description of what could Let me suggest a possible
Scenario /səˈnæriəʊ/ happen in the future. scenario.
A situation where people feel
unfriendly or distrustful towards
each other, which may cause Family tensions and conflicts
Tension /ˈtenʃn/ conflicts. may lead to violence.
The result or effect of an action Their strategy produced the
Outcome /ˈaʊtkʌm/ or event. desired outcome.
A medical condition where a
person feels extremely sad,
anxious, and hopeless,
sometimes with physical She suffered from severe
Depression /dɪˈpreʃn/ symptoms like trouble sleeping. depression after losing her job.

QUESTIONS

Pre-listening Question
What is overthinking?
How can overthinking affect our daily lives?
What are some common signs that someone may be overthinking?

Comprehension Question
Why can overthinking be harmful?
What are the signs of overthinking?
Post-listening Question
1. How can practicing mindfulness help with overthinking?
2. Why is good time management important for reducing overthinking?
3. What is one simple mindfulness exercise the podcast recommends to calm a busy mind