Counsellor's Corner

Overthinking is an increasingly prominent and common challenge for children and teenagers, often leading to stress, excessive worrying, and difficulty focusing. It can often be difficult for us to separate our thoughts from facts, and the same is true for our young people. As parents, there are several strategies you can use to help your child or teenager manage their thoughts and reduce overthinking. Listed below are some tips to support your child in developing healthy thinking habits:

Encourage Mindfulness: Teach your child mindfulness techniques to help them stay present and focused on the current moment. Simple practices like deep breathing, meditation, or mindful walking can help calm the mind and reduce overthinking.

Teach them to notice their thoughts: It can be easy to assume our thoughts are fact. However, it is important to teach our young people that this is not always the case. First, have them notice the thought they are having by asking "what thought led to you feeling this way?" Once they have identified their thought, help them to "fact-check" it. What evidence can they list for the thought? 

Promote Positive Self-Talk: Positive self-talk is a useful tool for our young people when faced with negative thoughts. Encourage your child to replace negative or self-critical thoughts with positive affirmations. Help them identify their strengths and achievements, and remind them to be kind to themselves when facing challenges.

Teach Problem-Solving Skills: Help your child break down problems into smaller, manageable steps and brainstorm possible solutions. Encourage them to focus on finding practical solutions to issues they foresee rather than dwelling on potential problems or obstacles.

Set Realistic Expectations: Help your child to set realistic expectations for themselves and their achievements. Celebrate progress and effort with them rather than striving for perfection. 

Create a Safe Space for Communication: Foster open communication with your child and create a safe space where they feel comfortable expressing their thoughts and feelings. Listen actively and validate their emotions without judgement. Remember that whatever they are feeling is not a reflection on you - try to listen without responding defensively. 

Encourage Healthy Distractions: Encourage your child to engage in activities that distract them from overthinking, such as hobbies, sports, or spending time with friends and family. Physical activity and creative outlets can help to take their focus away from any negative thoughts they may be experiencing.

Model Healthy Coping Strategies: Be a role model for your child by demonstrating healthy ways to manage stress and cope with difficult emotions. Show them how to handle challenges calmly and positively.

Seek Professional Help if Needed: If your child's overthinking significantly impacts their daily life or well-being, consider seeking support from a mental health professional. A therapist or counsellor can provide additional strategies and tools to help your child manage their thoughts effectively. If you feel your child needs additional support, please reach out to their school counsellor.