How to Stop Overthinking

Chronic overthinkers relive conversations, second-guess decisions, and imagine catastrophic outcomes all day, every day. Many of us overthink situations from time to time, but this is particularly true for lawyers.

The practice of law is in constant flux, where legal cases evolve in response to new information, strategies, and unforeseen twists. What may seem straightforward at the outset can take unexpected turns, demanding adaptability, and agility. In the realm of law, where precision and analysis are prized, overthinking can morph from a tool of precision into a trap of anxiety. The unpredictable nature of litigation amplifies this challenge. The quest for certainty amidst uncertainty can lead to a cycle of overthinking, draining mental energy and hampering effective decision-making. In this blog, I explore strategies to help you stop overthinking and find comfort amidst the unpredictable currents of law.

At the heart of litigation lies the pursuit of favourable outcomes, yet the certainty of these outcomes remains elusive. Even with meticulous preparation, the courtroom remains a stage where unexpected factors can sway the decision in ways beyond anticipation. All this uncertainty leads many lawyers to overthink the intricacies of their files, creating endless decision trees in a quest to identify a strategy with the greatest probability of a favourable outcome. The dark side of overthinking can lead to increased stress and anxiety, and paradoxically a lack of decision-making ability. So, let's look at several strategies to help you stop overthinking.

Watch for cognitive biases a.k.a. unhelpful thinking styles. The all-or-nothing approach is a common breeding ground for overthinking. Every detail can become a focal point of analysis in pursuit of perfection. Instead of striving for flawlessness, embrace the reality that legal proceedings are inherently dynamic and imperfect. Thinking flexibly and looking for the grey can help you overcome a black-and-white thinking style common in lawyers. Flexibility becomes a vital asset when dealing with the unpredictable nature of litigation. The ability to pivot when circumstances change can prove to be more valuable than adhering rigidly to a predetermined plan.

Change your mindset. Breaking free from overthinking requires a mindset shift. Fostering a growth mindset is crucial to overcoming overthinking. Rather than viewing uncertainty as a source of anxiety, reframe it as an opportunity for growth. Embracing uncertainty enables you to demonstrate adaptability and innovation, transforming what might be seen as a challenge into a chance to excel.

Pay attention to when you cross the line from analyses to overthinking. Overthinking can be constructive when channelled into thorough preparation. However, it's essential to differentiate between constructive analysis and overanalyses that hamper progress. A structured decision-making framework that includes gathering relevant information, weighing pros and cons, consulting colleagues, and setting a time limit for decisions can provide a balanced approach.

Are you being mindful? Mindfulness practices offer a way to cultivate present-moment awareness. These reduce the tendency to ruminate on past decisions or future uncertainties. Mindfulness grounds you in the present, enabling you to focus on what you can control in the current moment.

Practice CIA. Acknowledge what you can Control, what you can Influence, and what is beyond your control, and requires Acceptance. Acknowledging that not all outcomes are within your control is essential to letting go of overthinking, and comfort with the uncontrollable comes through the cultivation of resilience. You may lose no matter how hard you work and prepare, how well the evidence goes in at trial, or how brilliant your submissions are. I learned this lesson shortly after I was called to the bar. It was my first Supreme Court trial as a junior for an experienced senior counsel. The evidence went in so well that we were "high-fiving" on our drive back to the office, and we still lost. Emotional resilience helps you bounce back from unexpected developments with composure and adaptability.

Remind yourself that you’re good at what you do. You got this! Trusting your expertise is paramount. Years of legal education and experience have helped you hone your analytical skills. You can navigate uncertainty more effectively by trusting your ability to think critically and make informed decisions. Viewing uncertainty as an ally, rather than an adversary, reframes the narrative. Rather than attempting to defeat uncertainty, embrace it as a partner in growth. It challenges you to stay nimble, explore new strategies, and remain curious.

The journey through the unpredictable landscape of litigation demands a delicate balance between analysis and action. Embracing uncertainty as a fact of life, reframing overthinking as a stepping stone to growth, and cultivating resilience, flexibility, and trust in your expertise, all create a roadmap to finding comfort with the unpredictable. The legal process is inherently human and imperfect. By accepting this aspect of the journey, you can become more comfortable with ambiguity and find liberation in letting go of the pressure to be flawless.

As a lawyer, if you can navigate the complexities of the law with grace, you can transform overthinking into a tool for strategic excellence—a testament to your prowess in embracing the essence of the journey.

If you want to learn more about how to stop overthinking and calm your mind, check out my FREE 30-minute course on How to Conquer Lawyer Anxiety. CPD approved by the Law Society of BC. Check with your Law Society.