Next time you notice a negative reflection going around in your head, do your best to simply stop it. Don’t be angry or frustrated at it, simply notice it, remember that over-thinking doesn’t serve you well, and stop that thought. You may try replacing it with something more realistic or helpful, or you may wish to intentionally shift your thoughts to something good – such as an outing that you have coming up or even reminiscing about something from the past that was fun.
There is a fine balance between rumination and self-reflection though. It is good to reflect with curiosity and care when something doesn’t go to plan, so you can grow and learn. But to simply replay a bad event over and over, berating yourself for what went wrong, doesn’t serve any good purpose. If you reflect through a place of love and care for yourself, with a true desire to grow and learn, then you are more likely to benefit.
In addition to avoiding over-thinking, try to intentionally fuel your brain with positive emotions through being grateful, doing acts of kindness, exercising and having fun.
If you work on minimising the negative thoughts and maximising the positive ones, you may find a whole lot more wellness, happiness and fulfilment in your life. Good luck.