Control Overthinking with Dropping or Distancing Techniques

Have you ever felt like your mind is stuck in a never-ending loop of thoughts, running in circles without a break? Overthinking can feel like a mental prison, where I find myself constantly replaying situations, second-guessing decisions, or imagining worst-case scenarios. This cycle is exhausting, draining, and often leaves me feeling paralyzed. But I’ve found two powerful techniques that help break free from this mental trap: Dropping Techniques and Distance Techniques.

How Overthinking Starts

Overthinking usually begins with a trigger—something as small as a past event, an upcoming decision, or even a single comment. I tend to latch onto this trigger, replaying it over and over in my mind, trying to "solve" it. Instead of getting clarity, I just end up more confused and anxious. The more I analyze the situation, the more I feel like I’m spiraling deeper into unnecessary worry. This pattern of overthinking often leads me to feel disconnected from the present moment, losing focus and sometimes even losing sleep.

Realizing that overthinking doesn’t solve the problem is crucial. This is why I decided to divide the solutions into two categories: Dropping Techniques and Distance Techniques—two practical strategies that have personally helped me stop overthinking.

The Dropping Technique: Letting Go of Excessive Thoughts

The dropping technique is about recognizing when my mind is holding onto thoughts that serve no purpose and choosing to let them go. It’s like mentally dropping a heavy weight that’s been dragging me down. Here’s what I suggest for using this approach:

1. Identify the Thought: I start by pinpointing the thought that’s weighing me down. Is it a worry about something that hasn’t even happened? A past regret? Just identifying it makes it feel less overwhelming.
2. Ask if It’s Useful: I ask myself, “Is thinking about this helping me right now?” If it’s not, I give myself permission to let it go.
3. Balloon Technique

The Balloon Technique is a visualization method to help you release negative thoughts and emotions.

1. Visualize the Balloon: Imagine your worries and overthinking as a balloon. Picture it vividly in your mind, filled with all your anxious thoughts.
2. Inflate the Balloon: As you think about your worries, visualize the balloon getting bigger and bigger, symbolizing the weight of those thoughts.
3. Release the Balloon: Imagine yourself letting go of the balloon. Watch it float away, rising higher into the sky until it becomes a small dot and eventually disappears.
4. Feel the Relief: Allow yourself to feel the lightness that comes from releasing those thoughts. This act of letting go can provide a sense of freedom and relief.

Burn Technique

The Burn Technique is a powerful visualization tool that reinforces the act of letting go by symbolizing the destruction of unwanted thoughts.

1. Write Down Your Thoughts: Take a moment to write down the thoughts or worries that are troubling you on a piece of paper.
2. Visualize the Burning: Imagine holding the paper in your hands. Picture a small fire or flame near you, ready to consume the paper.
3. Burn the Paper: As you visualize the flames, imagine setting the paper on fire. Watch as it burns away, reducing your worries to ashes. Feel the heat of the flames representing the release of those negative thoughts.
4. Embrace the Change: Allow the act of burning to symbolize the destruction of the emotional weight. Embrace the new sense of clarity and freedom that comes with it.

This method allows me to take control of my thoughts rather than letting them control me. The more I practice it, the better I become at dropping unnecessary worries.

Distance Techniques: Creating Space Between You and Your Thoughts

While the dropping technique is about letting go, distance techniques help me create space between myself and the constant barrage of thoughts. The key idea here is to recognize that thoughts are just thoughts—not facts. I don’t have to react to or believe everything that pops into my head. Here’s how I use distance techniques:

1. Observe the Thought: Instead of getting sucked into overanalyzing a thought, I try to view it from a distance. It’s like watching clouds pass by—I see them, but I don’t have to chase after them. This helps me stop feeling overwhelmed by my mind.
2. Name the Process: I tell myself, “This is just me overthinking.” By naming what’s happening, I instantly create distance between myself and the thought. It no longer has the same power over me.
3. Time Capsule Technique

The Time Capsule Technique helps you set aside your worries and thoughts for later reflection.

1. Create a Time Capsule: Visualize a small box or capsule where you can store your thoughts. Picture it in your mind, imagining it as a safe space.
2. Write Down Your Thoughts: Take a piece of paper and write down the worries or overthinking that’s occupying your mind.
3. Place the Thoughts in the Capsule: Imagine putting the paper into the time capsule, sealing it securely. This act signifies that you’re setting those thoughts aside for now.
4. Set a Time to Revisit: Decide on a specific time when you’ll return to the capsule to reflect on those thoughts. This gives you permission to put them aside without ignoring them.

Lock the Box Technique

The Lock the Box Technique creates a mental space where you can temporarily store your thoughts.

1. Visualize a Box: Imagine a sturdy box that you can use to store your worries and overthinking. Picture it as a strong, locked box.
2. Write Down Your Thoughts: Similar to the time capsule technique, write down the thoughts that are causing you anxiety.
3. Place the Thoughts in the Box: Visualize putting the written thoughts into the box and securely locking it. This action represents your decision to set those thoughts aside.
4. Feel Secure: Remind yourself that you can revisit the box whenever you need to. For now, you can focus on the present without the burden of those thoughts weighing you down.

Why These Techniques Work

Both of these approaches—dropping and distance techniques—work because they disrupt the overthinking process. Overthinking feeds on constant engagement with your thoughts, turning them into endless loops. By dropping thoughts, I teach my brain that I don’t need to hold onto everything that passes through my mind. By creating distance, I learn that my thoughts don’t define me. I’m in control, and I get to choose how much space I allow them to take up in my life.

Overthinking doesn’t have to dominate my life—or yours. Whether I use dropping techniques to let go or distance techniques to create mental space, both methods help me regain control and stop the mental spirals that lead to stress and anxiety. The next time you catch yourself trapped in overthinking, try one of these approaches. Trust me, it’s a simple but powerful way to free your mind and find peace.