Does Overthinking Cause Me To Worry More? Understanding The Cycle Of Anxiety

Overthinking, a pattern of obsessive thoughts, canmay be a common source of stress and anxiety. According to an article on overthinking by Forbes, “research suggests 73% of 25- to 35-year-olds chronically overthink, along with 52% of people ages 45 to 55.” Overthinking can affect you in numerous ways, but . However, there are various strategies exist that may be helpful for breaking free of the cycle of overthinking. Below, we will explore these strategies in more detail in this article, along with possible symptoms of overthinking., mental health considerations, and more. 

What Is overthinking?

“Overthinking” is another word for rumination, a phenomenon that the American Psychological Association defines as “obsessional thinking involving excessive, repetitive thoughts or themes that interfere with other forms of mental activity.” In other words, overthinking may be considered a pattern in which one obsesses over a certain thought, set of thoughts, dilemma, or situation. 

It may be important to keep in mind that overthinking canmay go beyond occasional negative thoughts, with the potential to take mental energy and brain powerattention away from other activities and tasks. This, in turn, may create challenges in numerous areas of an individual’s daily life. 

What are the symptoms of overthinking?

Overthinking may look different depending on the circumstances and individual, and what represents overthinking for one person may not necessarily be overthinking for another. That said, however, the following possible symptoms of overthinking tend to be commonmay include: (but are not limited to):

• Repeatedly thinking back on past events, challenges, or mistakes
• Fixating on worst-case scenarios
• Extensively replaying difficult situations or interactions
• Second-guessing previous choices
• Feeling unable to relax 
• Having trouble sleeping
• Being unable to concentrate on present situations due to dwelling on the past or future

The connection to physical and mental health

In some cases, when left unaddressed, overthinking may have the potential to interfere with a person’sone’s day-to-day activities by taking attention away from present responsibilities and events. Overthinking can also affect a person’s mental health. Given this, it may be natural to wonder, “Can overthinking affect my mental or physical health?”

While In order to answer this question, it may first be worth emphasizing that overthinking alone is not generally considered a mental health condition. However, depending on the circumstances, overthinking may be a symptom of, or a contributor to, certain mental illnesses. These may include: but are not limited to:

• Generalized anxiety disorder: Also known as generalized anxiety, or generalized anxiety disorder (GAD), generalized anxiety disorder may beis typically characterized by excessive or uncontrollable worries or fears. Generalized anxiety disorder, GAD is considered one of the mental illnesses most commonly associated with overthinking.
• Depression: Also known as major depressive disorder, depression may be accompanied by cause symptoms such as feelings of sadness or hopelessness, or a loss of interest in previously  enjoyed activities.
• Obsessive-compulsive disorder: Also known as OCD, obsessive-compulsive disorder may beis typically characterized by uncontrollable, obsessive ideas or thought patterns, in addition to urges to engage in repetitive behaviors, also known as “compulsions.”

These are all examples of mental illnesses that may be accompanied by overthinking as a symptom. 

Does overthinking cause me to worry more?

One possible challenge that may come with overthinking is its potential to lead to more overthinking, creating a feedback loop. 

For instance, a person might find themselves latching onto a particular thought, event, or source of stress, and proceeding to overthink or over-analyze it. This might continue until they reach a point of panic or overwhelm, without having been able to do any concrete problem-solving. Feeling no closer to a solution, they might then decide they haven’t analyzed the situation enough, at which point the pattern may start all over again. In some cases, a person might feel as though they’ve found closure, only for doubts, anxieties, or questions to come creeping back in and takebring them back to the beginning of the cycle. 

This “cycle of overthinkinganxiety” may feel difficult to escape, leading to elevated levels of stress and mental fatigue. Those who feel stuck in a pattern of overthinking may also experience certain physical symptoms—either as a direct result of overthinking, or as symptoms of an underlying mental health condition. These may include:

• Muscle tension or pain
• Headaches
• Trouble sleeping
• Changes in eating habits
• Restlessness or agitation
• High blood pressure, which may have long-term impacts on cardiovascular health

Strategies for breaking the cycle

The cycle of overthinking may at times feel challenging to stop. However, there are a variety of strategies are available that may bethat may help helpful foryou breaking free fromof overthinking. The following are just a few: These may include, but are not limited to:

Setting a time limit: It may be natural common at times to feel trapped within a pattern of overthinking. In these cases, setting a time limit for ruminating may be helpful for reestablishing a sense of control over the situation. You might consider setting aside a certainset amount of time (e.g., 10 minutes) for overthinking, for example, ten minutes T—and then, you might try to deliberately changing activities, even if you haven’t reached a conclusion or solution yet. 

Practicing mindfulness: Overthinking may lead to a sense of detachment from the present moment, which may in turn affect one’s objectivity or ability to connect with what’s important. Mindfulness and Mmindfulness meditation may be helpful practices for combatting this, as this practice typically emphasizing connection to the here and now. and bringing potential relief from feelings of stress and anxiety. 

Writing things down: Sometimes, overthinking may be a result of trying to process many different conflicting thoughts, worries, or sources of stress at once. In these cases, journaling, free-writing, or making lists may be helpful for processing one’s emotions and detangling one’s thoughts. This may bring a sense of added clarity, or a new perspective on the source of rumination. 

Stepping away: When you’re caught in the cycle of overthinking, it can be natural to lose, you may sense that you lose a sense of clarity, which may affect impact yourone’s ability to effectively address the source of concern. For this reason, intentionally distracting yourselfoneself from the rumination, even if just for a few minutes, may be helpful for promoting self-reflection and identifying new ways of approaching the problem.

Seeking outside support: Overthinking may sometimes be described as a feeling of being “trapped in one’s own head.”trapped in your head. When you’ve been puzzling over a problem or situation for a long period of time, getting a fresh perspectivetalking to someone may be a source of exposure to new solutions or viewpoints. Speaking to a mentor, family member, or friend may be helpful for gaining insight or sorting through yourone’s thoughts.

For those in search of extra support in managing overthinking, therapy may also be a helpful resource. A licensed therapist may be able to provide a safe space for exploring the emotions around the source of worry, in addition to offering advice for reframing unhelpful thoughts, andor strategies for identifying and managing rumination. However, commuting to a therapist’s office may be challenging for individuals experiencing overthinking, especially if it’s related to anxiety or depression, 

Commuting to an in-person therapy appointment may not always be feasible, however, particularly for those whose rumination is connected to feelings of anxiety or depression, which may make leaving the house difficult at times. 

If you’re experiencing difficulty with rumination but feel hesitant about traditional in-office therapy, you might consider online therapy. With online therapy at BetterHelp, you can connect with a therapist in a way that’s most comfortable for you, whether via audio, video, or live chat. You can also communicate with them in between sessions through in-app messaging, and they’ll respond as soon as they can. This feature allows you to communicate with your therapist about any obsessive thoughts or other challenges in between therapy sessions. Online therapy through platforms like BetterHelp may provide an alternative, offering the ability to attend therapy from the comfort of one’s own home. 

Online therapy has been found to be an effective alternative to in-person therapy when it comes to treating mental illnesses that may be associated with overthinking. For instance, a 2017 study found that internet-based cognitive behavioral therapy (CBT) was a useful treatment for conditions such as generalized anxiety disorder, depression, and obsessive-compulsive disorder, among other disorders.

Takeaway

Overthinking, also known as rumination, refers to a pattern of obsessive, repetitive thoughts, which may be associated with stressful events, worries, or past challenges. While overthinking on its own is not generally considered a mental health conditiondisorder, it may be associated with certain mental illnesses, such as obsessive-compulsive disorder, anxiety, and depression. Overthinking may also lead to more overthinking, potentially creating a distressing cycle. 

Strategies for breaking free of overthinking may include practicing mindfulness, writing things down,journaling, seeking outside support, setting time limits for rumination, and seeking outside support taking a step bac, including through therapy. If you don’t feel comfortable with in-person therapy at this time, you might consider online therapy. With BetterHelp, you can be matched with a therapist who has experience helping people with overthinking. Take the first step toward stopping the cycle of overthinking and reach out to BetterHelp today. For those in search of extra support, therapy—either in-person or online—may also be a helpful resource.