If you are close to or work with a teen in the performing arts, chances are you have witnessed firsthand the insidious nature of overthinking. Whether related to skill building, auditions, rehearsals, or performances, there are many opportunities for those who are prone to get in their head to engage in overthinking about how they are performing. Breaking the cycle and helping teen performers conquer overthinking can be essential for a happy and healthy relationship with their art.
In order to help teen performers overcome overthinking, they need to understand what type of overthinking they are most prone to engage in. This knowledge gives them the self-awareness they need to address the behavior.
Here’s a guide to understanding common types of overthinking your teen performer might face and how you can support them in overcoming it.
Types of Overthinking
Rumination
When teens come home from rehearsal feeling upset about a small mistake they made, this is an understandable reaction. It’s when you notice that they can’t let go of thinking about what happened for days (or even weeks) that it becomes a concern. If you notice they are constantly rehashing what happened, focusing on what went wrong, and dwelling on perceived failure, this is rumination.
Catastrophizing
Constantly being challenged with new lessons, material, auditions, and performances comes with the territory of being a teen performer. If you notice a theme of reacting to these events with fear that they will perform poorly – leading to devastating setbacks – they may be catastrophizing. Catastrophizing involves imagining the worst-case scenarios, which can leave teens feeling anxious and overwhelmed.
Analysis Paralysis
Teens who constantly find themselves torn between two choices, opportunities, or experiences may be dealing with analysis paralysis. Analysis paralysis is a state of overanalyzing that prevents you from taking action. Teens may spend hours agonizing about the pros and cons of each choice and are still unable to fully commit to one or the other. This can lead to missing out on opportunities or overcommitting in an effort not to make a concrete decision.
Mind Reading
When teens consistently walk out of practice, rehearsals, and shows convinced that their director is unhappy with their performance, this is a sign of mind reading. Mind reading involves assuming what others are thinking or feeling without evidence. This type of overthinking can be detrimental to teens’ self-esteem. They interpret every comment and gesture as a sign of disapproval, which leads to worry and stress.
Replaying Conversations
After a disagreement with a cast member, mentor, or teacher, some teens can’t stop replaying the conversation in their mind. They analyze every word and worry that they should have responded differently. This replaying of conversations causes them to second-guess themselves and even begin to alter what was said in their own mind.
Worrying about the Future
Feeling uncertain about what lies ahead is very normal for teens. But when they become overwhelmed by this uncertainty and are constantly worrying about the future, this can become problematic. Constantly worrying about the future can rob teens of the joy of the present moment and impact their overall performance.
Helping Teen Performers Conquer Overthinking
To empower teens to conquer overthinking, practical strategies must be employed. Here are seven actionable ways teens can break the cycle of overthinking:
Practice Mindfulness
Encourage teens to practice mindfulness techniques such as deep breathing, meditation, or yoga. These practices can help them stay grounded in the present moment and reduce the tendency to ruminate or catastrophize about past mistakes or future uncertainties.
Set Realistic Goals
Help teens set realistic and achievable goals for themselves. Breaking down larger tasks into smaller, manageable steps can prevent them from feeling overwhelmed and stuck in analysis paralysis. By focusing on attainable objectives, they can build confidence and momentum over time.
Challenge Negative Thoughts
Teach teens to challenge negative thoughts and assumptions underlying their overthinking patterns. Encourage them to question the evidence supporting their fears and consider alternative, more balanced perspectives. This can help them develop a more resilient mindset and reduce the impact of mind reading and catastrophizing.
Choose Input Carefully
Teens who are able to understand that not all feedback is created equal will have an easier time combating overthinking. Learning to ignore unsolicited feedback or feedback from someone who has little or no knowledge about their art can quiet the mind for overthinkers. When you see them overthinking about feedback from these sources, point out why this feedback is not particularly valuable and encourage them to focus on feedback from positive, well-informed sources.
Develop Problem-Solving Skills
Guide teens in developing effective problem-solving skills to address challenges and uncertainties they encounter in their performing arts endeavors. Encourage them to brainstorm potential solutions, weigh the pros and cons, and take decisive action. By becoming more proactive in problem-solving, they can overcome analysis paralysis and regain a sense of control.
Practice Self-Compassion
Encourage teens to practice self-compassion and treat themselves with kindness and understanding, especially when facing setbacks or criticism. Remind them that making mistakes is a natural part of the learning process, and they deserve the same compassion they would offer to a friend in a similar situation. This can help counteract rumination and replaying conversations.
Limit Social Comparison
Help teens limit or cut off sources of social comparison that fuel feelings of inadequacy and self-doubt. Encourage them to focus on their own progress and growth rather than constantly comparing themselves to their peers. By cultivating a positive internal dialogue, they can reduce the tendency to worry about the future and seek validation from others.
Seek Support and Guidance
Encourage teens to seek support and guidance from trusted adults, such as parents, teachers, or mentors, when they are struggling with overthinking. Remind them that it’s okay to ask for help and that they don’t have to navigate their challenges alone. Whether it’s talking through their concerns, seeking advice, or receiving professional support, having a supportive network can make a significant difference in breaking the cycle of overthinking.
Conclusion
When implementing these strategies, teen performers can develop the resilience and skills needed to navigate the ups and downs of their artistic pursuits with greater confidence and clarity. This is not always easy and often takes practice, but the reward is worth it.
By breaking the insidious cycle and helping teen performers conquer overthinking, you will be supporting healthy growth and a healthy relationship with their art. This type of growth will be valuable to them in other areas of their life and help them manage new situations without feeling overwhelmed.
