Are you drowning in worry and overthinking? You’re not alone. In today’s fast-paced world, where constant demands surround you, it’s easy to succumb to anxiety. Most people, both adolescents and adults, experience these challenges, and it is completely normal. However, your ability to cope with your worries is what makes the difference, allowing you to excel in all your endeavors. In this article, you’ll learn practical tips that will enable you to tackle anxiety and stress and restore calm in your life. Let’s dive in.
Symptoms of Constant Anxiety and Worry. Signs You’re Overthinking
Overthinking often leaves you mentally drained and emotionally exhausted, and the need to manage it cannot be overemphasized. However, to stop worrying, alleviate anxiety, and manage stress effectively, it’s crucial to recognize when you’ve crossed the line. While there is no precise scale to measure these effects, and their impact may vary from person to person, here are some signs that indicate you may be overthinking and worrying [1][2]:
- constantly having racing thoughts: If your mind feels like a never-ending carousel even during mundane activities, i.e, you’re always thinking about an action you took and the possible outcome, it may be time to pay attention;
- almost always physically tense: Most people believe that overthinking affects only the mind, but it goes beyond that, manifesting physically. If you often find yourself clenching your jaw or tensing your muscles, it may be a sign that you’re overthinking. Tensing up for long periods at a stretch can cause headaches. So, if you constantly have unexplainable headaches, check to see if you’re subconsciously tensing up; and if you are, you may be anxious;
- finding it difficult to sleep: Are you frequently tossing and turning in your bed for hours, struggling to turn off your mind? If yes, it could be a sign that you’re worrying too much;
- second-guessing every decision: Overthinkers often engage in self-criticism after making a decision, regardless of how trivial it is. They constantly worry if they made the right call and wonder if they would have had a better outcome if they made a different decision;
- focusing things that are out of your control: Thinking endlessly about things beyond your control is one of the major signs of extreme worry. This can raise your stress levels and result in anxiety;
- unable to relax: If you’ve been at the beach or other recreational space and find your mind endlessly running permutations to solve work, relationship, or family problems, you’re likely overthinking.
Note that being able to spot the signs of overthinking and recognize when you’re worrying excessively is the first step towards gaining control over your thoughts, finding peace within, and living to your full potential.
Why We Overthink and Worry?
If you find yourself overthinking or worrying about the outcome of a decision you made, rest assured that it is part of the human experience and is normal. However, it becomes a problem when you can’t find a balance between doing too much of it or too little. There are several reasons why people tend to overthink, and most of them are deeply rooted in emotional and psychological factors. Some of them include [3]:
- perfectionism: The fear of making mistakes and a pressing need or desire for perfection, even when the targets seem unrealistic, are prime causes of overthinking;
- fear of the unknown: After making decisions or performing tasks, the fear of what the outcomes may be often causes you to overthink. It happens as your mind tries to anticipate all possible scenarios and prepare for them;
- trauma: Most times, people who experienced some form of trauma in the past often subconsciously adopt overthinking as a coping mechanism to anticipate and avoid possible future threats;
- lack of problem-solving skills: Not everyone has excellent problem-solving skills. While those who do can effortlessly find solutions, those who don’t often have to ruminate repeatedly to arrive at effective solutions. This often leads to overthinking.
By recognizing these underlying factors, you can understand the causes of your endless worrying and overthinking, develop coping mechanisms, and even break free from the cycle.
Why Is It So Hard to Stop Worrying?
Overthinking and worrying needlessly can make it difficult to relax and enjoy life. But even though you’re aware of this, as well as the other dangers, breaking out of the cycle can be quite challenging. But why is it so hard? Well, the major reason is that it just makes sense to you on a subconscious level. You continue to worry due to several reasons [4]:
- you believe that you will eventually find a solution;
- you don’t want to miss an opportunity;
- you will figure things out if you think just a little bit longer;
- you want to prepare for all possibilities;
- you want to be responsible.
What’s more, worrying can become a habit, much like anything else, and breaking free from it requires conscious commitment and effort. For some, the reason they find quitting overthinking challenging is that it is caused by an underlying anxiety disorder. Regardless of the factor behind your overthinking and worrying habit, the good news is that it can be addressed. You will read about this in subsequent sections.
How Anxiety and Stress Affect Your Body
Worrying too much can influence your mental and physical health if left unaddressed. It causes anxiety and stress that has been linked to many health problems, including panic attacks. Chronic stress weakens the immune system, making room for infections to have their way. It typically first brings about physical symptoms such as headaches, shortness of breath, difficulty concentrating, and palpitations. Over time, other symptoms such as sweating more than usual, restlessness, and trembling or shaky hands may follow.
These symptoms often contribute to the emotional fatigue an individual may already be experiencing, making life seem more challenging. This can create a cycle of increasing worry and thinking that may worsen the symptoms in an endless loop.
Anxiety makes it difficult to fall asleep and can cause sleep deprivation over time. Besides causing edginess during the day, it could affect cognitive functions such as memory, decision-making, and concentration. If this goes unaddressed, it can affect productivity, potentially worsening anxiety itself.
What’s more, stress often affects eating patterns, potentially leading to unintended weight loss or gain. Another challenge anxiety and stress can cause is irregular menstrual cycles and reproductive problems. They can have this effect by tipping the balance of cortisol and other hormones involved in the reproductive process. It is advisable to begin overthinking/stress management practices and see a doctor as soon as you recognize you are crossing the line.
Anxiety Management Strategies: How to Deal with Overthinking, Worry, and Stress
Wondering how to cope with worry or how to deal with anxiety and overthinking? Overcoming these challenges might seem daunting, but it is indeed possible. Here are some actionable ways and strategies that can help you achieve that [5].
Meditate
In most cases, people who overthink or worry do not know they’re doing so. In such situations, meditation and mindfulness can help promote heightened awareness, allowing you to pull yourself out of that state.
Be Physically Active
Exercise does much more than just strengthen the physical body; it also has mental benefits. It helps trigger the release of endorphins and other hormones that aid in stress relief. This has a positive impact on mood and overall well-being, and it can improve your overall quality of life.
Get Enough Sleep
A well-rested mind is better equipped to handle stress, and it’s less prone to overthinking. Although often underestimated, quality sleep can help reduce stress levels and anxiety. Improve your sleep quality by establishing a consistent sleep routine and creating a comfortable sleeping environment.
Put Your Mind Elsewhere
When you catch yourself excessively worrying, try to redirect your thoughts to things you find relaxing. Be it a hobby, spending time with loved ones, or exercising, engage in an activity that will shift your mind from the things that make you feel anxious.
Try Supplements and Nootropics
Some nootropics like L-theanine and Adderall have calming effects, cognitive-enhancing properties, and an overall positive impact on mood. Many people find great relief in these products; they might be helpful to you too. Be sure to consult a doctor or healthcare provider before taking any medication.
Practice Breathing Exercises
Deep breathing fosters the delivery of more oxygen to the brain. This enables it to calm the nervous system, which, in turn, reduces anxiety and helps the body rest. Take a few moments each day to do this exercise, and you may start to see results as early as within a few weeks. Performing this exercise right after waking up and before going to bed can be particularly beneficial.
Celebrate the Little Wins
Overthinking and anxiety often originate from a sense of not doing enough. Take time to note the things that worked out during the previous week and your contributions. Wherever you catch yourself excessively worrying, refer to your list – you might be amazed at the positive impact it can have on your mindset.
Successfully managing anxiety can be a gradual and tedious process. While things might not change overnight, if you continue to put in effort, you’ll eventually be able to gain control over overthinking, worry, and stress.
Conclusion
Worrying and overthinking can cause stress, increase the risk of illnesses, and reduce your overall quality of life. However, the good news is that they can be managed, with the right strategies and a little bit of dedication to the process. Whatever the reason for your worries and overthinking might be, getting quality sleep, being physically active, and meditating can take you a long way.
While it’s possible to manage these challenges without medication, supplements and nootropics such as L-theanine and Adderall may be able to provide you with quicker results, especially if these challenges are affecting your performance at work or school. However, remember that it’s important to seek advice and guidance from a medical practitioner before using any medication.
References
- How to Stop Overthinking to Calm Your Mind. By Elizabeth Perry. Retrieved: December 14, 2023. Betterup.com.
- How to Deal with Constant Anxiety and Constant Worry. By Katharina Star, PhD. Medically reviewed by Akeem Larsh, MD. Retrieved: December 14, 2023. Verywellmind.com.
- What Causes Overthinking? And How to Overcome It. By Zahabiya Bambora. Medically reviewed by Urvashi Jain. Retrieved: December 14, 2023. Hopequre.com.
- Why Is It So Hard to Stop Worrying? Retrieved: December 14, 2023. Apcmweb.com.
- How to Stop Overthinking: 14 Strategies. By Cindy Lamothe. Medically reviewed by Bethany Juby, PsyD. Retrieved: December 14, 2023. Healthline.com.
