Lots of people experience overthinking. It may typically be understood as worrying too much, or thinking of every possibility in a situation, or rehearsing a mistake, or a future possibility that seems uncertain. However, is it the same as anxiety? The relationship between anxiety and overthinking is complex. Overthinking and anxiety are related but not the same. In this blog, we will address the relationship between anxiety and overthinking, how thinking too much about things can negatively impact mental health, and ways to get a handle on overthinking & anxiety.
Understanding Overthinking
Overthinking is when you just think too much, where your thinking is almost obsessed with the past, the uncomfortable unknown of the future, or possible impending problems. Whenever you overthink, experience amplified stress and mental fatigue, indecisiveness from an inability to make up your mind, and so on. The symptom cluster of overthinking can manifest in repetitive reviewing or analyzing a past conversation, an embarrassing moment, excessive worrying about tomorrow, difficulty making a decision for fear of failure, realizing that you can’t sleep or even relax because your mind just won’t stop, and so on with a multitude of rewinding or replaying conversations without learning, corrections, or growth.
Under stress, and in “problems outside the control of others” situations (and at times, there is value in thinking deeply to find solutions), overthinking becomes problematic because often it locks you into replaying the problem without resolution. It leads to an expanding timeline of chaos, worry, and continued action in your mind and body – leading to an inability to act, let alone get to a place of peace.
Is Overthinking an Indication of Anxiety?
Overthinking is often connected to anxiety. When someone has anxiety, their head may swirl with too many thoughts, worries, and “what ifs.” This can make it difficult to concentrate, relax, or make a decision, creating a cycle of stress and overthinking. Such overthinking usually comes from a fear of mistakes, fear of the unknown, or a desire to control situations—all common characteristics around anxiety disorders.
Not everyone who overthinks has a clinical diagnosis of anxiety. Nevertheless, habitual, frequent, and persistent overthinking can be a sign (some might say a red flag) of anxiety issues. It is helpful to be aware of this connection in case you want to seek appropriate support, or manage your overall anxiety levels and anxiety-provoking stress, and to help you break free of negative thought patterns.
Is Overthinking a Form of Anxiety?
Overthinking can indeed be classified as a type of anxiety, but it is not synonymous with anxiety. Overthinking is a pattern of excessive rumination and worrying about previous mishaps, potential outcomes, or worst-case scenarios that leads to stress and mental fatigue. Anxiety, on the other hand, is a broader emotional state that also involves having too much worry, fear, and apprehension.
Though not all overthinking is associated with anxiety, chronic overthinking may be experienced as part of an anxiety disorder, like generalized anxiety disorder (GAD). Overthinking perpetuates a cycle of worry and indecision that prevents thinking effectively, relaxing, or confidently moving forward.
How Overthinking Can Lead to Anxiety?
Overthinking exacerbates anxiety by reinforcing distressing thought patterns. Constantly regretting what may go wrong reaffirms your negative outlook. To the fullest extent, overthinking can leave you unable to make a decision out of fear of failure. All of which enhances your anxiety and uncertainty about the future.
Furthermore, overthinking may lead to or exacerbate physical symptoms such as muscle tension, headaches, and fatigue which are associated with anxiety. Overthinking at night may even contribute to racing thoughts, preventing you from getting a good night’s rest in turn increasing distress and stress. In time, this may have a significant impact on your mental health, therefore, thinking about a plan of action to get out of your head is a crucial part of managing anxiety.
Types of Therapy for Overthinking and Anxiety
1. Cognitive Behavioral Therapy (CBT)
Cognitive Behavioral Therapy (CBT) is an extremely effective treatment model for symptoms of anxiety and excessive thinking because it enables individuals to become aware of and challenge irrational thinking patterns, and subsequently replacing those inaccurate beliefs with healthy, balanced beliefs. Most therapists treating patients with anxiety in NYC are trained in CBT, and this modality can be effective to help patients interrupt the cycle of excessive thinking.
2. Mindfulness-Based Therapy
Practicing mindfulness, such as meditation and breathing exercises, can encourage the mind to settle down and decrease rumination. Many NYC anxiety counselors will take a mindfulness-based approach to help the individual remain present and reduce rumination about thoughts and feelings.
3. Medication for Anxiety
In some circumstances, the use of medication could be considered for the management of an anxiety disorder in NYC. Medication can include antidepressants, anti-anxiety medications, and beta-blockers, which can all assist with symptom management, particularly if therapy on its own has proven inadequate.
4. Lifestyle Changes and Stress Management
In order to manage anxiety, many therapists will suggest practical changes to a person’s lifestyle. Some practical changes that are often associated with positive reductions in anxiety symptoms include: regular exercise because it releases endorphins that promote relaxation and lower stress, a health food with proper vitamins and nutrients in order to help the brain function properly and prevent being out of balance, sleep will help to keep cognitive overload to a minimum which will help to keep emotional stability, and things like exercise, meditation, breathing exercise, and relaxation provide significant improvements to a person’s mental health and/or mental well-being. Combined, these healthy practices form a frame of reference for managing anxiety and improving quality of life.
Conclusion
Excessive rumination can be taxing and psychologically draining, but it doesn’t have to take over your life. If your thoughts are making you unhappy, affecting your day-to-day activities, or making you feel “stuck,” you may benefit from therapy. An experienced anxiety therapist in NYC can help you learn what your thought patterns are when you’re worrying, introduce you to life-changing coping mechanisms, and help you reclaim your peace of mind. Whether it may be through therapy, mindfulness practices, or changing habits, there is help for excessive rumination and anxiety. If you or someone you care about is ruminating excessively and experiencing anxiety, consider seeking for anxiety treatment in NYC today. A healthier, more balanced mind is possible!
Reference
- “Overthinking Disorder: Is It a Mental Illness?” Cleveland Clinic Health Essentials, 17 May 2022, https://health.clevelandclinic.org/is-overthinking-a-mental-illness
- “Generalized Anxiety Disorder: When Worry Gets Out of Control.” National Institute of Mental Health, https://www.nimh.nih.gov/health/publications/generalized-anxiety-disorder-gad
- “Anxiety Disorders – National Institute of Mental Health (NIMH).” National Institute of Mental Health,https://www.nimh.nih.gov/health/topics/anxiety-disorders
