Overthinking, which psychologists often call rumination, is repetitive thinking about a problem, a mistake, or a feeling, without getting closer to an answer. It is common. In a large study of people going about daily life, minds wandered nearly half the time, and people reported being less happy when they did (Killingsworth & Gilbert, 2010). Researchers who study rumination describe it as a habit that tends to deepen low mood rather than resolve it (Nolen-Hoeksema et al., 2008).
Most of us try to fix the loop by suppressing it: stop thinking about it. That usually backfires. In a classic experiment, people told not to think of a white bear thought of it more often than people who were free to think of it (Wegner et al., 1987). Pushing a thought away keeps it in play.
Instead of fighting the thought, change where you are standing in relation to it. Name what is happening, meet it without a lecture, and notice that something is aware of the thinking. The four movements of REAL Shift are one way to do that.
Do it once and see what shifts. If the loop returns, that is not failure. It is another chance to practice. The skill is returning, not never leaving.
REAL Shift is a contemplative practice and an educational method, not a medical or psychological treatment. If you are struggling, please reach out to a qualified professional. In the U.S. you can call or text 988 at any hour.