Overcoming Overthinking: Our 5 Top Tips for Goal Setting in 2025
January is when many of us reflect on the year that has passed and how to make the most of the one that has begun. Naturally, this can cause anxiety and overthinking. We've asked our community at Rethink Wellbeing how they're approaching the new year. Here are their top tips.
Embrace Mindfulness and Movement
One effective way to combat overthinking is through practices that calm the mind, such as meditation or mindful movement. Activities like yoga, tai chi, or even engaging in your favorite sport can help re-centre your mind. Whether you’re an experienced athlete or just starting out, taking time to be present can make a significant difference.
Differentiate Between Controllable and Uncontrollable Risks
Stress can often stem from worrying about things beyond our control. It’s important to separate the risks and challenges you can manage from the ones you can’t. Be kind to yourself in this process—acknowledge that it’s natural to feel overwhelmed, but also recognize your power in shaping your response to challenges.
Try Gendlin’s Focusing Technique
Focusing, a technique developed by Eugene Gendlin, can help you navigate your thoughts and feelings. It’s a practice that takes time but can be incredibly effective in reducing overthinking. By encouraging you to hone in on your internal experiences and feelings, Focusing creates space for insight and emotional clarity. On the flip side of focus, consider the power of rest in motion. Consider rest not as a reward for getting through all your obligations, but as part of the process.
Understand the Roots of Overthinking
Recognizing that overthinking can be a response to past experiences or present worries is crucial. Many attempts to curb overthinking without addressing its roots may lead to short-term relief but won't solve the underlying issue. Consider that safety is a core element in your thoughts, and explore ways to create a sense of safety within yourself.
Have a Theme
Reframe your goals. If your overthinking is tied to anxiety about achieving your goals, try reframing your approach. Ask yourself what you truly need—perhaps it’s clarity, acceptance, or simply kindness towards yourself when facing setbacks. By identifying your specific needs, you can reshape your goals into themes. For example, if you would like to read more, you might consider reading when waiting in a queue instead of scrolling on your phone. This video is a great guide!
Lastly, remember that your goals guide how you would like your year to be. They are not and should not be the sole measure of your success. Make space for reflection, prioritize your mental well-being, and welcome 2025 with a renewed sense of purpose and clarity.
If you’re looking for a community to support you with your goals in 2025, we have programmes that can help.
