No.1 ADHD Psychologist Shares 2 Proven Ways to STOP Overthinking + People Pleasing - Dr Mark Rackley

Introduction

This tutorial draws from insights shared by Dr. Mark Rackley, a psychologist specializing in ADHD, to help you manage overthinking and people-pleasing tendencies. These techniques aim to enhance emotional regulation and promote healthier thought patterns. By following the steps outlined below, you can begin to take control of your mind and improve your overall well-being.

Step 1: Understand the Mechanism of Overthinking

To tackle overthinking, it's essential to understand what triggers it:

• Recognize triggers: Identify situations or thoughts that lead to overthinking.
• Acknowledge emotions: Pay attention to the feelings that arise during these moments, such as anxiety or shame.
• Evaluate thoughts: Challenge negative or intrusive thoughts by questioning their validity and impact.

Practical Tips

• Keep a journal to track your thoughts and feelings.
• Use mindfulness techniques to ground yourself in the present moment.

Step 2: Manage People Pleasing

People-pleasing can stem from a desire for approval or fear of rejection. Here’s how to address it:

• Set boundaries: Learn to say no to requests that drain your energy or do not align with your values.
• Prioritize self-care: Remind yourself that your needs are just as important as others'.
• Practice assertiveness: Communicate your feelings and needs clearly without guilt.

Practical Tips

• Start with small boundaries and gradually increase them.
• Use affirmations to reinforce your right to say no.

Step 3: Handle Intrusive Thoughts

Intrusive thoughts can be distressing, but you can learn to manage them effectively:

• Acknowledge the thoughts: Recognize that these thoughts do not define you.
• Redirect focus: Shift your attention to activities or thoughts that are constructive and enjoyable.
• Practice thought-stopping techniques: When intrusive thoughts arise, visualize a stop sign or say "stop" to interrupt the cycle.

Practical Tips

• Engage in activities that require focus, such as puzzles or creative projects.
• Use breathing exercises to calm your mind.

Step 4: Enhance Emotional Regulation

Improving emotional regulation can help you manage feelings associated with ADHD:

• Identify emotional triggers: Understand what situations cause emotional dysregulation.
• Develop coping strategies: Create a toolbox of techniques, such as deep breathing or visualization, to use in difficult moments.
• Seek support: Consider talking to a therapist or joining a support group.

Practical Tips

• Practice regular self-reflection to monitor your emotional responses.
• Use apps or tools that promote mindfulness and emotional awareness.

Conclusion

By implementing these strategies, you can begin to manage overthinking and people-pleasing behaviors effectively. Start small by recognizing triggers, setting boundaries, and practicing coping techniques. Remember, improvement takes time and patience, so be kind to yourself on this journey. For further support, consider seeking professional help or engaging with online ADHD communities.