Anxiety and Overthinking Everything
Anxiety and overthinking tend to be evil partners. One of the horrible hallmarks of any type of anxiety disorder is the tendency to overthink everything. The anxious brain is hypervigilant, always on the lookout for anything it perceives to be dangerous or worrisome. I've been accused of making problems where there aren't any. To me, though, there are, indeed, problems. Why? Because anxiety causes me to overthink everything. Anxiety makes us overthink everything in many different ways, and the result of this overthinking isn't helpful at all. Fortunately, anxiety and overthinking everything doesn't have to be a permanent part of our existence.
Ways Anxiety Causes Overthinking
An effect of any type of anxiety is overthinking everything. There are common themes to the way anxiety causes overthinking. Perhaps this generic list will remind you of specific racing thoughts you experience and help you realize that you're not alone in overthinking everything because of anxiety.
- Obsessing over what we should say/should have said/did say/didn't say (common in social anxiety)
- Worrying incessantly about who we are and how we are measuring up to the world (common in social and performance anxiety)
- Creating fearful what-if scenarios about things that could go wrong for ourselves, loved ones, and the world (common in generalized anxiety disorder)
- Wild, imagined results of our own wild, imagined faults and incompetencies (all anxiety disorders)
- Fear of having a panic attack in public and possibly thinking that you can't leave home because of it (panic disorder with or without agoraphobia)
- Worrying about a multitude of obsessive thoughts, sometimes scary ones and thinking about them constantly (obsessive-compulsive disorder)
- Thinking -- overthinking -- a tumbling chain of worries, vague thoughts, and specific thoughts (all anxiety disorders)
Result of Anxiety and Overthinking
With anxiety, not only are these thoughts (and more) running through our brains, but they are always running through our brains, non-stop, endlessly. Like a gerbil hooked up to an endless drip of an energy drink, they run and run and wheel around in one place, going absolutely nowhere. Day and night, the wheel squeaks.
Anxiety and overthinking everything makes us both tired and wired. One result of the thinking too much that comes with anxiety is that we are often left feeling physically and emotionally unwell. Having these same anxious messages run through our head everywhere we go takes its toll.
Further, another dangerous result of anxiety and overthinking everything is that we start to believe what we think. After all, if we think it, it's real, and if we think it constantly, it's very real. Right? No. This is a trick anxiety plays. Anxiety causes overthinking, but with anxiety, these thoughts aren't always trustworthy.
You have the power and the ability to interfere in anxiety's overthinking everything. It's a process that involves many steps, but a step you can take right now to slow down that gerbil is to have something with you or around you to divert your attention. Rather than arguing with your thoughts or obsessing over them, gently shift your attention onto something else, something neutral. By thinking about something insignificant, you weaken anxiety's ability to cause you to overthink everything.
I explain this further in the below video. I invite you to tune in.
Peterson, T. (2015, December 31). Anxiety and Overthinking Everything, HealthyPlace. Retrieved on 2020, January 24 from https://www.healthyplace.com/blogs/anxiety-schmanxiety/2015/12/anxiety-and-over-thinking-everything
Author: Tanya J. Peterson, MS, NCC
Looking at it in a more positive and realistic light does help. If he's over the previous issue, as he says, then all is well. If he still has a problem, only time will tell. The worst that can happen is he moves on. Although painful, all the worry in the world won't change the outcome.
Thank you for your comment. I agree with you that switching off overthinking is difficult to do. Imagining the worst situations in one area tends to transfer to other areas, too. It truly doesn't have to be this way forever. Thankfully!
I'm really glad that this was helpful. Sometimes sorting out and giving words to what we're experiencing is incredibly helpful. I think journaling is a great way to untangle things so they can be dealt with. Other readers will likely appreciate reading what works for someone else. Thank you for commenting and sharing!
I am asking because I suffered health anxiety for many years but have had it under control for the most part for the last 5 or 6 years but now since I found this lump it's back.
The mind can do all sorts of things! Including being obnoxious. The very short and oversimplified answer is yes, the mind can imagine symptoms that feel very real. I've read that medical students commonly feel the symptoms of diseases they're studying. That said, symptoms can be caused by an underlying condition. Consulting with your doctor and the general surgeon is wise. That way, they can take care of a problem that is really there, or they can rule out problems and reassure you that nothing is wrong. Because you successfully reduced health anxiety once, the chances are very high that you will do it again once you take care of this matter. And it's very natural to worry about symptoms. That is the mind at work in a positive way, prompting you to take action. Which you're doing! then you'll be informed and know what to do next. I hope everything turns out well and that you get a good report.
Health anxiety (any anxiety for that matter) is definitely hard, and the problem becomes worse when others don't understand. Many times, people aren't trying to be insensitive. It's just that unless you've fully experienced it, all of the thoughts and emotions and the way anxiety affects your actions, it's difficult to grasp. Thanks for sharing a bit of your story. It will help others know they aren't alone and even help people communicate with others. It's fantastic that you have taken charge and discovered ways to get past this horrible health anxiety. Even when anxiety has been calm for a while, triggers can make it flare up again. Don't beat yourself up for this. Just remind yourself what it is and return to the skills that helped you overcome it before. Keep doing what works!
This is rk.I realized myself suffering from anxiety and overthinking .let me tell what's always going on my mind.2years ago I crushed on one girl.but after that I slowly came to know that girl committed. I disappointed more on that because still I didn't proposed. My mind often that thing very too much.days after my mind accepted that's not only girl in universe. But still thinking ,thinking ,thinking. Actually if somebody take about that girl my emotional very very worse.Iam thinking myself as hero on same story.same while that's happen different my own story on everyday.iam thinking like she come one day and.she thinking about me that things are I can't avoid even if I very busy.iam taking drugs for depression also.pls give some advice to idiot thought.
First and very important: you don't have an "idiot thought." Our thoughts are what they are. When they're so bothersome, of course we want to do something about them, but that doesn't mean that you or your thoughts are idiots! Sometimes we get stuck in events and thoughts, and that can cause things like anxiety and depression. Have you ever heard of an approach to therapy called acceptance and commitment therapy? The focus is on accepting things that can't be changed and taking action to move forward toward the life you want. It's very helpful for many people in many situations, and it sounds like your situation could be a good fit for ACT. You can read about it on your own just by Googling it, and there are also therapists who practice ACT. It might be something to consider learning about to see if you think it's a good fit for you.
It's good that you have seen a doctor to make sure that you are physically healthy. There are other people you can see now for help, such as a counselor, therapist, or psychologist. A mental health specialist can evaluate you, knows the right questions to ask, and can work with you to overcome what is bothering you. This could be phobia-based, or it could be something different. You might want to look up body dysmorphic disorder to see if anything fits with your experiences. I encourage you to seek help, as you don't have to live with these feelings forever.
The things you describe can definitely be symptoms of anxiety and depression -- including changes in behavior. With new symptoms like this, it's often wise to consult a doctor, as these symptoms can be part of other things, too. A doctor can help treat anxiety or refer you to someone that is a good fit. Something important to realize: there isn't a "problem" with who you are. You are experiencing something that is causing problems for you, but you yourself aren't a problem.
I tend to overthink and always think people are talking about me
for example i can be standing somewhere some school kids can be in a group near me this happens with some people ive had trouble with before
and anything i kind of hear them say , if they laugh and if they look at me i kind of think that they are talking about me
ive been wrong before
but im wondering if its because ive had trouble with some people before and thats why i tend to believe they are always talking about me when they are around me
Anxiety can come from many different sources. A very legitimate cause of anxiety is past experiences. Prior negative experiences with people can cause you to lose trust in what people are up to now. Many things can help with this. Working with a therapist can be great because he/she can help you figure out if your thoughts are accurate (as in based on real events and actions of others), and they can help you overcome anxiety about what others are saying/doing. There are good self-help books, too. For this type of anxiety, cognitive-behavioral therapy (CBT) and acceptance and commitment therapy (ACT) are particularly useful. It's definitely possible to overcome this anxiety!
Yes i am seeing a counsellor
I think my Anxiety comes from past experiences , i tend to overhear some peoples conversation or see the way some people look at me when they are near me and just automatically think that they are talking about me but there is always the case of maybe they actually weren't talking about me and I've just created a problem that wasn't there
Thankyou So Much
I'm sorry that you have been going through this. I'm sure it is very hard to stay confident, and no, you aren't stupid for any of this. It sounds like you were stuck in a very toxic friendship and others jumped on board with the name calling, etc. I have something for you to think about. People act this way because of their own insecurities and problems. (And let's face it, there are people who are just jerks, and they're that way to everyone -- but it feels like you're the only one they treat horribly). I say this confidently because I've been in high schools as a teacher and counselor and as a human I've experienced horrible treatment. You've been dealing with this for an incredibly long time, and it makes sense that you are feeling the way you do. The important part, and the part that shows how much stronger you are than the bullies (seriously, people who act like that are pretty weak because that's the only way they know how to make themselves feel better or to deal with problems in their life). There's a big difference between having these thoughts and feelings and acting on them. I'm going to give you a link to a list of hotline numbers and other resources. There are people who can talk to you and help you figure out your next steps. Using these resources will help you move forward and live the life you want to without these bullies and toxic people stopping you. It's very possible for you. You've already reached out so you're past the first step. You've got this, and you'll come to believe it. I sincerely wish you the best.
Thank you for writing this, it helps a little. I still can't stop myself overthinking, and its driving me to the brink of insanity. I ruined a perfect chance at a relationship today, over a minor tiny detail that i couldn't stop obsessing about. I try constantly to find way to distract myself, but i can never do it. My mind just takes control, and i have no control over it.
I really appreciate people who write things like this!
Thank you so much for your comment. I appreciate knowing that this was a little helpful (or at least something you could relate to and see that you're not alone). I understand the feeling that your mind takes control. I have personal experience with that feeling! Does it help to know that you really can develop control over your mind's overthinking? I do continue to overthink, but I don't listen anymore. (Oh, and I'm sorry about what happened with your relationship. Maybe you can try to reconnect??)
I don't know how to start. Because I feel like I have so much to say that I cannot organize all of my thoughts. I need help, I feel so hopeless, I don't understand myself. In my last year of middle school I used to feel so confident, so sure, it was my best year, I felt so much prettier, happier, so grateful for life and everything, I'd never overthink because I would be so sure, but then, when I started high school two years ago I decided to be immature, stop being grateful, I know it sounds so stupid. It is, and it was the worst decision ever, I don't even know why I did that. I thought they were going to be the years that would do make mistakes to be better, but I already was good enough, enough to think that I could better myself being good enough (idk if that makes sense). I regret it and I tried to change it but know I feel like it has become a habit that I can't change. So I just feel, confused, I don't know how to feel because sometimes I feel so sure/confident but later I feel so crappy like I don't know, so weird, so insecure about myself but at the same time I feel like Im not. In some way I just don't know why and what to feel, even what to think. I think I overthink my feelings and I don't know what to do so then I just feel like depressed. Anything you could say would really help me.
I'll start with something important: No, what you described does not sound stupid! Your feelings aren't only normal for being a teenager and in high school, they are very okay. When asked, most adults say they would never go back to high school if they could, and there are good reasons for that. This stage of development involves a lot of exploration, testing out different ways you want to be, finding independence yet still wanting to belong to groups like friends and family (and sometimes not wanting to be part of all that!). We grow and change and explore all throughout life, but in high school its particularly intense because this is the first time you're doing it on a more mature level. It's not simple. So please go easy on yourself. From what you wrote, it sounds like you used to have more self-assurance, and you liked that. It also sounds like you want to have that again and maybe make some changes how you see yourself or choices you make. These are great and signs of maturity -- if someone is immature, they can't self-reflect on this level. Because you can visualize this, and because you want this, you can make changes. You're right about behaviors becoming a habit. It probably does feel like you can't change, but that is just an illusion, a false belief (we all have them -- it's part of being human). Just because your mind tells you you can't change doesn't make it true. When I get confused or anxious or stressed and start overthinking things, getting caught up in regrets, feeling insecure, I do three things that are really helpful: first, I stop paying attention to my thoughts and emotions. They're still there, I just don't follow them. Next, I figure out what I want in my life right now -- what's important to me? Then, based on that, I decide on some actions, little things I can do every day to work toward what I want. I push thoughts of what I don't want out of my mind and keep acting toward what I want. Taking little steps, some action, actually increases my confidence as it moves me forward. Feel free to try this if you want to. Doing this is a way of life rather than a quick fix, so be patient with yourself. Truly, you sound like a strong young woman with a lot going for her. Your level of self-awareness is great. I bet there are a lot of other great things about you. Think more about those than you do the very human mistakes. :)
Having intrusive thoughts is frightening and frustrating for many people who experience them, and they do contribute to anxiety. I would never minimize who you are or what you're experiencing by trying to diagnose you online and based on just a little bit of info. That wouldn't be helpful! I am wondering though, if you have had anyone mention obsessive-compulsive disorder to you. Obsessions are intrusive thoughts while compulsions are behaviors done to alleviate the thoughts (like counting, checking things, etc.). What many people don't know is that you don't have to have both obsessions and compulsions to have OCD. Having both is the most common, but you can have one without the other -- you can have intrusive thoughts like what you've described without having compulsions. Again, I'm definitely not in a position to make a diagnosis. I'm just mentioning this as something to possibly think about and ask a therapist or psychologist about.
Thank you for your feedback. I'm so happy that this was helpful to you in the moment. I overthink things and tend to create all sorts of problems that feel very real but aren't at all. Using an object has helped me a great deal -- now it's just automatic. I'm glad it's useful for you, too!
My anxiety was brought on following a brain injury, along with memory and cognitive issues, which is why its pretty difficult for me to deal with, its like I'm a different person.
I've been taking some nootropics which seem to help with some things.
I agree the video helped for the length of the video lol!
enjoyed the article as well!
Thanks for your comment and feedback! Love the analogy to Madonna's video. I'm going to go find that and watch it again. My own anxiety was exacerbated by a TBi, so I can relate somewhat (we're all different, of course). I experienced anxiety before the brain injury, but it wasn't a problem. It became a problem after the injury. (The TBI also led to a diagnosis of bipolar disorder.) Feeling like a different person is a common sentiment expressed by people with TBI. The essence of "you" is still there. You're just on an adventure to redefine some things. Including dealing with anxiety!
Thanks for your feedback! I'm happy this article helped you feel more serene. There is great comfort for all of us in knowing that we're not alone and that what we're experiencing isn't a personal flaw. That's one of the main reasons HealthyPlace.com and Anxiety-Schmanxiety exist. I hope you keep coming back. :)
The notion of wearing out the brain is a great description of what those of us who overthink things often wonder about. Rest assured, the human brain is amazing and can't be worn out from thinking, anxiety, or both. Sometimes when people have many different things to balance at the same time, such as the four different talents you mention, it can become too much. This has nothing to do with intelligence/lack of it or talent/lack of it. It has to do with the fact that the brain can process a finite number of things at once before becoming stressed. It won't wear out, but it can become overwhelmed. This affects all areas of functioning. Sometimes people find it helpful to chose fewer things on which to focus at once. Also, seeing a therapist can help you manage anxiety. Think of these as a way of resetting, of starting over with your thoughts.
You point out something very common (and frustrating): anxiety doesn't always stay the same over time. Often, just as we have our specific type of anxiety under control, a new form of anxiety pops up. When that happens, separating yourself from your anxiety in general, staying mindful in and connected to the present moment, clearly defining what you want in your life (rather than being stuck in thinking about what you don't want, like anxiety), and planning intentional action to achieve your goals and live according to your values are all very effective ways to live well, first in spite of anxiety and then without it. The therapy that teaches how to do this is called acceptance and commitment therapy. This article is a great introduction: http://bit.ly/2bnpW6v . Books are available on the topic, too.
Given that you've been thinking about death, it's very important to seek help. The Suicide Prevention Lifeline is an excellent starting point. They are available around the clock, and their number is 1-800-273-TALK (8255). Their website is www.suicidepreventionlifeline.org, where they have information and a chat option if you don't like the phone. Please give them a call or visit their website. They exist for a reason!
(Also, the symptoms of anxiety can definitely mimic heart attacks and strokes, and it's not uncommon for people to fear that one of these is happening.)
Over-thinking and rumination are very close cousins. Rumination involves over-thinking. Over-thinking isn't always the same as ruminating. With over-thinking, the mind takes off, often analyzing <em>ad nauseam</em>. Even something simple as buying a card or an item in a grocery store can involve over-thinking. I've been known to analyze nutrition labels and ingredients lists in an attempt to decide if the item in question is something I should buy; then, I'll analyze the fact that I'm analyzing the label. It's annoying. Rumination does involve this type of over-thinking, but it's tied to mulling over the same thing repeatedly. Worrying over a perceived mistake day and night for a period of time, for example, is both over-thinking and rumination. An animal that has multiple stomachs and regurgitates food in order to re-digest it, such as a cow, is called a ruminant because they chew over the same thing more than once. That's a good way to distinguish rumination from other types of thinking. I must emphasize that I'm not calling people cows! We are higher-order species that have the privilege of ruminating over thoughts rather than food. Lucky us. Hopefully this helps. I'm glad you mentioned this.
I can relate to everything you describe. I haven't been successful in stopping my brain from doing this, but I have discovered things that stop it from being so bothersome. Have you tried returning your senses and your thoughts to the present moment when you notice your brain redlining at full speed? Reconnecting to what is going on around you, day or night, can be very helpful. At first, it doesn't work for long (and sometimes not much at all), but with practice you can train your brain to focus more on the sights, smells, sounds, and actions around you than it does on overprocessing every little thought or sense. In time, you'll be present in the moment for longer periods of time. Your brain might race off in the background, but you'll be separated from its behavior, grounded in the present, and won't get dragged along with it.
Your video is awesome thanks for that, im suffering of overthinking and anxiety most of my life but it has become worse since a person i really trusted got fired at work, now my mind runs wild everyday thinking im doing something wrong to even though i have nothing to worry about i create problems and situations in my head?? Is this normal ? As ive seen on previous comments facial expressions thats the worst for me someone will just look at me wrong and i will freak?
I'm glad you liked the video. Thank you for your feedback! The experiences you describe are a very normal part of anxiety. For years people told me, "Tanya, quit creating problems for yourself." I made so many problems for myself in my head, reading into expressions, tone of voice, little nuances of behavior, what people said or didn't say, and more. I finally realized that this really wasn't getting me to where I wanted to be in life. Lessening the habit (I can't honestly say completely breaking the habit, because I still catch myself reverting to overthinking everything) was a process that took time, but it was well worth it. I began catching myself overthinking or over-analyzing, and then I'd start to consider that my thoughts were wrong. We can't know with certainty what someone else is thinking, so we can't know with certainty that we're being judged. Considering that they might be thinking about something that had nothing to do with me was helpful in distancing myself from the problems I created in my own head.