ADHD and overthinking


In addition to being a result of internal hyperactivity and prolonged time for verbal processing and processing information from the environment, overthinking is also a common occurrence in the ADHD population — cognitive distortions, i.e., errors in thinking.

 

What is it about?

 

Imagine it’s like wearing black-and-white lenses on your glasses.

Everything is tinted, and you think that the grass, the sky, the sea, and even yourself in the mirror are in shades of gray.

Until you become aware that you’ve actually been wearing glasses the whole time, you will believe that what you see is what it is and overthink.

 

I will introduce you to 12 types of cognitive distortions:

 

Black-and-white thinking

You see only two opposing outcomes of a situation.

For example, “If I didn’t complete everything on the list, then I’m incompetent.”

 

Catastrophizing

Catastrophizing is predicting the future with a negative outcome without considering more realistic possible results.

They will ask me all the questions I don’t know, and I will fail the exam.

 

Discounting the positive

Talking about oneself and/or others by dismissing positive qualities, behaviors, or experiences as if they don’t count and are just a result of chance or luck.

For example: “I got the job, but that doesn’t mean I’m the best candidate, I just got lucky.

 

Emotional reasoning

We make conclusions about something because it “feels” that way, despite evidence showing the opposite.

For example, “I gave so much in that relationship, but I still feel guilty that I didn’t give enough.”

 

Labeling

A type of generalization where a single characteristic of a person is applied to their entire personality, disregarding evidence to the contrary.

For example: “I am incapable. He is bad. This is stupid.”

 

Exaggeration / underestimation

Exaggerating negative and downplaying positive traits, abilities, and behaviors. In toxic relationships, this can be reversed in an effort to maintain the relationship.

For example: “The fact that I got a promotion isn’t proof of my ability. Getting fired is proof that I’m a total failure.”

 

Tunnel vision

Viewing everything through a negative filter instead of seeing the whole situation, making it appear worse than it actually is.

For example: “I completed 10 things on the list, but not all 20, so I can’t be satisfied.”

 

Mind reading

The belief that others have a negative opinion of us without verifying it.

For example: “He probably thinks I’m weird.”

 

Excessive generalization

A general conclusion about oneself and/or others/situation is drawn based on a single comment/example.

For example: “If one guy cheated on me, all of them will cheat! They’re all the same!”

 

Personalisation

Simply put, when we take all negative behaviors of others personally without considering other more likely explanations.

For example: “He’s yawning the whole time we’re talking, I must be boring him” (the person hasn’t slept all night).

 

“Should” and “must”

The idea of how we should or must behave, and overestimating the negative consequences if we don’t follow it.

For example: “I should always give my best, otherwise I’ll get bad grades.” (an excellent student)

 

Ad hoc reasoning

Quickly drawing a conclusion without gathering enough evidence to confirm or dismiss it.

For example: “My chest feels tight, it must be a heart attack! (panic attack)”

 

Here are some tips on how to tackle overthinking:

 

1. Find a balance between the two extremes (ugly – average – attractive – beautiful).

2. Redefine the extremes (instead of “incompetent – competent,” try something like “beginner – advanced”).

3. Acknowledge your successes and positive traits

4. Accept a compliment with a simple “Thank you”

5. When the worst-case scenario comes to mind, immediately come up with the BEST possible scenario

6. Remove “should” and “must” from your vocabulary and replace them with “choose” and “want”

7. Just because you “feel” something is true, doesn’t mean it is – test reality with evidence and reasoning

8. Before making a negative conclusion about yourself and/or others, check its truthfulness.

9. Keep in mind that if someone hurt you, the hurt is related only to your relationship with THAT person, not with others who may be similar. Similarity isn’t equality.

10. Practice supportive self-talk by writing positive statements about yourself.

11. Don’t read minds, ask. He who asks, doesn’t wander.

 

 

Ako te zanima više konkretnih savjeta kako stati na kraj pretjeranom razmišljanju i izaći iz začaranog kruga zabrinutosti, dostupna je snimka webinara “STOP overthinking-u!”.

 

What can you expect?
✨reasons why you might fall into overthinking
✨discover your overthinking style
✨the difference between big and small worries
✨what is a useless miracle?
✨simple techniques to stop catastrophic thinking

Let this be the first step in giving up the habit of worrying, which leads you nowhere.

Request the recording here.

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