UXL Blog

Many people I know are worriers. They mull over situations, thinking about various outcomes, or fretting about potential missteps or failures. While it can be okay to mull things over, it becomes problematic when it’s all-consuming, taking up so much brain space that it’s difficult to think about anything else.

How do you stop nonstop mulling? How can you get past the thing that is taking up so much time and mental space? Here are four methods to try:

Designate Mulling Time

While it sounds counterintuitive, it can be effective to temporarily give in to your mulling and give it your full attention. Set aside time to let yourself ponder, jot down thoughts, and/or plan. This designated mulling time can help you to reflect on your thoughts and concerns in a structured manner. By setting specific times for mulling, you can contain the worrying thoughts to certain periods, allowing yourself to focus on other tasks without interruption. Additionally, having designated mulling time can prevent thoughts from consuming your entire day, giving you a sense of control over your worries. This approach helps in managing excessive overthinking and promotes a more balanced mental state.

Strategize

Instead of fixating on a problem or situation, try focusing on potential solutions. This will shift you from a place of helplessness to a place of productivity. Try brainstorming solutions, mapping out potential paths, and/or considering various outcomes for certain strategies. This approach can help you break free from the cycle of overthinking and move towards constructive problem-solving. By strategizing and exploring different options, you can empower yourself to take action and make progress. This type of strategic work can be undertaken by yourself or with others.

Talk It Out

In some cases, it can be healthy and productive to talk about the situation with others. If you’re in a mental rut, others’ perspectives can be tremendously helpful, and they might provide insights or suggestions you hadn’t considered on your own. Talking to someone else can offer a fresh perspective, new ideas, or emotional support. It can also help you gain clarity and process your thoughts more effectively. Whether it’s a friend, family member, or therapist, sharing your concerns can lighten the mental load and provide you with the encouragement or guidance you need to navigate through challenging situations.

Refocus Your Attention

Refocusing your attention is another effective way to manage excessive mulling. Engage in activities that bring you joy, whether it’s a hobby, exercise, or spending time with loved ones. By diverting your focus to positive and enjoyable pursuits, you not only break the cycle of overthinking, you also give yourself the added benefit of enhancing your overall well-being. Immersing yourself in different experiences can provide mental clarity, reduce stress, and contribute to a more balanced and fulfilling lifestyle. I recommend prioritizing self-care and activities that nourish your mind and spirit.

While mulling can be productive and eventually lead you to solutions, it can also be all-consuming and distracting. To exit the mulling hamster wheel, try any of the above strategies to regain control over your thoughts. It’s time to develop a healthier approach to dealing with worries and uncertainties. You can start with just a few simple and intentional actions.MARGARET SMITH IS A CAREER COACH, AUTHOR, INSIGHTS® DISCOVERY (AND DEEPER DISCOVERY) LICENSED PRACTITIONER, AND FOUNDER OF UXL. SHE HOSTS WORKSHOPS FOR PEOPLE WHO NEED CAREER OR PERSONAL GUIDANCE. 
CHECK OUT MARGARET’S ONLINE LEADERSHIP COURSE. 

Tags: how to manage mulling, margaret smith career coach, Margaret Smith professional speaker, prevent overthinking at work, stop overthinking, stop rehashing situations