I recently was talking with a very dear friend of mine that I will call “Frank”.
Frank is the kind of person who is, on the surface and to the general public, a very fun, laid back person. He always looks to have it together and tries, very hard, to at least have people THINK that’s the case. But underneath it all, Frank is the biggest over-thinker I have ever met.
Now please understand. I believe that some of the best laid plans, full of details, are the most successful, well executed, success stories. I’m not talking about detailed thinking, I’m talking about OVER THINKING.
Frank and I met for dinner and I had asked him how things were going at work. He said that things were great but he was getting some weird vibes. Of course I asked him to tell me more. He said that he and 3 other people as well as the CEO of his company were working on a new project. Frank is in IT, so don’t ask me what the project really is. I admire anyone who can grasp all that stuff, but goodness knows I don’t get it! Anyway…
To cut to the chase, Frank went from feeling like he might not have prepared enough because others seemed to have more ideas than he had come with, to wondering if the project could possibly get done in the time frame the team had agreed to, to being concerned that the team didn’t like him. Frank had gone so far as to say that he had stayed up very late the night before going over all the details three times to make sure that there wasn’t one thing that had been missed or that he couldn’t have anyone be disappointed with.
Now I have worked with Frank before. There are very few people who “don’t like him” or any project that he has ever put half an effort into. So, I asked him, “Where are these feelings coming from?”
His reply, “I just don’t want to look inadequate or mess anything up.”
Frank is highly educated, knowledgeable and a good communicator. He, as all of us, have made mistakes before. In the time that we worked together, he had made a math error on a project that we had worked on and it threw the pace of the project off completely. Ultimately, we were able to fix it. Yes, there were some on the team who were frustrated and had voiced their displeasure. Franks initial excuse was that if he had more time, he wouldn’t have made the simple math error. After we figured out the right answer to our problem, the rest of the team let it go. Frank didn’t. Frank couldn’t get passed feeling like the rest of the team thought he was stupid and unqualified; even didn’t like him. None of us thought that. Actually no one hung on to it. Frank kept playing it over and over in his head. Every time he played it over again, it got bigger and more daunting to him. He became full of anxiety that has effected everything he does when he is in a group project NOW.
Can we go back, and say that it wasn’t only this time that caused him to over think? Sure. Maybe he had strict, demanding parents that didn’t cut him any slack when he made mistakes. Maybe he had team mates or friends get angry with him; even “unfriended” him, because of a mistake he made. There can be many reasons that people choose to over think, and the bottom line is FEAR, LACK OF CONFIDENCE, LACK OF TRUST and CARING SO MUCH WHAT OTHERS THINK.
I have seen worse cases to where individual’s run away thoughts create a whole different event than what has really happened. A whole different set of feelings that person believes others have about them. When in fact, none of it is true, or, it shouldn’t matter.
I think we all at one point or another have a tendency to over-think, so how can we all get out of over-thinking mode and let it go to be able to move to a happy productive place? Here are a few suggestions.
1.) Ask yourself, “Why am I over-thinking this?” Get to the core of the problem. If you can answer yourself with, “I don’t want anyone to think I’m stupid”, “I am being conscientious and don’t want to let my team down”, “It really matters that I have the respect and friendship of my co-workers”, “The last time I messed up, I paid some heavy consequences.”, etc. Then you know WHY you are doing it. If you know why, you can correct it.
2.) Ask yourself, “What can I DO, to ensure the best possible outcome?” Not talk about it, or play out every horrible “Titanic-Like” outcome. Muster up your confidence, focus on the desired goal and then take the negative emotion out of it. Not the passion or the drive to do well, just the negative outcomes that you are assigning to a future result.
3.) SELF-TALK, SELF-TALK, AND SELF-TALK. If you were talking to your child or your best friend, would you say the awful demeaning things that you say to yourself? “Who would want you? Look at yourself!”, “You have to be the stupidest person alive.”, “I wouldn’t like you if you caused me to lose a football game.” Sit on that one for a minute. The next time you start this dialogue…STOP IT. STOP IT RIGHT THERE. You have to be your own biggest fan. Trust yourself, believe in yourself, and for goodness sake, enjoy the time with yourself! All this negativity toward yourself is your ego getting in the way. No one really expects you to be perfect. None of us are. So cut yourself some slack and build yourself up.
4.) Control what you can control. If you can’t control it, let it go.
5.) If you do mess up, OWN IT, say you are sorry, fix it, and then let it go. More often than not you are the only one thinking about it after it has been fixed.
6.) Worried about disappointing people? If they love you and care about you, or value you as a friend, peer, co-worker, they don’t have nearly the expectations on you that you do to start with. They also will do anything they can to help you. Most importantly, you can’t disappoint them for too long. They don’t value you for what you do for them or the medals and trophies you win, they value you because you are important to them. If they don’t value you, then it doesn’t matter what they think anyway.
Over-thinking can be so counter-productive, such a waste your time, and has a detrimental effect on your results and health. Don’t do it to yourself. You are not meant to worry and have constant anxiety. You need to build your confidence in yourself, trust that you are certainly good enough and valuable enough.
If I could wave a magic wand for everyone to possess these feelings toward themselves, boy would I. Unfortunately, no one can do it for you. It takes work, but it’s worth it! I have seen too many over-thinkers talk themselves right out of their dreams, hurt others, pass up on opportunities, become very unhealthy, and miss out on so much of the joy in life that, in reality was there for them.
Be kind to yourself, trust yourself, believe in yourself, and enjoy yourself!