Analyzing occurs in the brain’s prefrontal cortex, the region responsible for complex decision-making, problem-solving, and self-reflection. While this cognitive ability is a remarkable asset, it can also be overactive, leading to negative thought cycles.
- Hyperconnectivity: Overthinking can emerge from excessive neural connections within the prefrontal cortex, leading to heightened activity and prolonged engagement in self-referential thought processes (always connecting events and triggers to the self).
- Increased Amygdala Activation: The amygdala, known as the brain’s emotional center, becomes hyperactive during overthinking, triggering the release of stress hormones and intensifying negative emotions.
- Disrupted Default Mode Network: The default mode network becomes overactive during overthinking, hindering our ability to remain present and engage fully in the current moment. In other words, it distracts you from your immediate surroundings.
*The default mode network (DMN) is a set of brain regions that are active when a person is resting or thinking about themselves. It’s made up of interconnected regions in the frontal, parietal, and temporal cortex. The DMN is typically less active when a person is focused on external stimuli. When there’s no external focus, the DMN “defaults” to internal thought processes, such as: Daydreaming, Reminiscing, Planning for the future, Self-reflection, and Recalling personal experiences.
Steps to overcome overthinking and reclaim control over our minds:
- Mindfulness: practice non-judgmental awareness of the present moment. Shift your focus away from your thoughts and into what your senses are physically picking up around you (sounds, sights, smells, etc.). Mindfulness can help improve focus, reduce anxiety and stress, and improve decision making, all of which can lead to improved athletic performance.
- Challenge Negative Thoughts: Recognize that overthinking often involves irrational thinking patterns. Challenge negative thoughts by questioning their validity and seeking evidence to support alternative, more realistic perspectives. Oftentimes we too easily believe that everything supports our negative view of ourselves, but this is almost never actually true. Train yourself to recognize when your negative thoughts are exaggerations of reality.
- Set Boundaries with Rumination: Designate specific time periods for reflection on your tournament. Outside of those periods, don’t think about it; direct your attention to the present moment and engage in enjoyable activities.
- Practice Cognitive Restructuring: Replace negative and repetitive thought patterns with more positive and empowering ones. Use affirmations, visualization, and gratitude exercises to reframe your mindset. Or, you can even imagine a comical cartoon voice other than yours saying your negative thoughts to you. This can help you separate your negative thoughts from your attention.
- Embrace Self-Compassion: Treat yourself with kindness and compassion. Practice self-care, acknowledge your accomplishments, and let go of self-critical judgments. Don’t punish yourself psychologically for totally normal experiences.
- Focus on Solutions, Not Problems: Shift your mindset from dwelling on problems to actively seeking solutions. Break tasks into smaller, manageable steps and take proactive measures to address challenges.
- Seek Support: Share your concerns with trusted friends, family, or professionals. Seek guidance from a therapist or coach who can provide valuable insights, tools, and support in overcoming overthinking patterns.
- Visualization: Visualization is mental training technique where athletes create vivid images of themselves successfully performing an action, essentially “rehearsing” the skill in their minds to improve reaction time and overall performance by training the brain to respond more effectively to stimuli, effectively bridging the gap between mental and physical training.
Fencing from your brain's POINT of view 