Overthinking about overthinking? From causes to advice, we’re here to help
What is overthinking?
Overthinking can affect us all in different ways – in fact, there are three different types of overthinking. These are:
- Rumination – when you constantly dwell on a past event
- Future tripping – when you worry about what could happen in the future
- Overanalysing – when you repeatedly pick apart a memory and worry over what small things could mean
Most of us may experience these different types of overthinking during our lives. It’s important to remember that overthinking every so often is okay – however, it becomes a problem if you’re constantly overthinking, even about things that you don’t need to worry about.
What are the causes of overthinking?
There are lots of reasons why you may find yourself overthinking things. Some of these include:
- Everyday stress
- Perfectionism
- Negative thought patterns
Also, if you have a mental health condition, such as anxiety, you may be more likely to overthink.
Can overthinking affect mental health?
Everyone’s different, so overthinking may affect you in various ways. Some of the symptoms may feel similar to if you’re feeling stressed or worried.
While you may feel irritable, anxious, teary or overwhelmed, you may also have physical symptoms like:
- Headaches
- Stomach problems
- Muscle pain
- Dizziness
- Skin changes, such as a rash
You may also experience changes in behaviour like:
- Struggling to concentrate or make decisions
- Being forgetful
- Constantly feeling worried, or even a sense of dread
- Being more irritable and snapping at people
- Picking at your skin, including itching or biting your nails
- Grinding your teeth or clenching your jaw
It really depends, but overthinking may affect your mental health – similarly, it could be a sign of a mental health condition, such as anxiety, depression or obsessive compulsive disorder (OCD).
If you think overthinking is affecting your mental health, it’s really important that you speak to a GP to help find the best support for you.
How can I stop overthinking?
Helping manage overthinking is similar to dealing with everyday stress – and while you may struggle to stop overthinking altogether, there are ways you can help manage and reduce it. Read on to find out our top tips.
Talk it out
Talking to someone is always a great way to help with overthinking.
Speak to someone you trust about what you’re overthinking about or write your thoughts down in a journal. Or, if you’re out and about, you could write your thoughts down on your phone.
Physical activity
Even if it’s just a light walk, exercising can be a great way to take your mind off things.
While you’re exercising, you could also practice mindfulness techniques. If you’re going on a walk, try to incorporate some deep breathing, inhaling through your nose and exhaling through your mouth.
Grounding techniques are another great way to practice mindfulness; simply focus on your senses, paying attention to the world happening around you, from smells to sights.
Practicing self-care
Looking after yourself by practicing self-care is a great way to help with overthinking.
Self-care is different for everyone, but some ideas are:
- Switching off your phone or muting notifications from social media apps
- Practicing meditation or other mindfulness techniques like mentioned above
- Making a healthy, nutritious meal
- Doing something relaxing, such as having a warm bath or reading a book
- Getting a good night’s sleep
Challenging negative thoughts
Sometimes for some people, overthinking may turn into a negative thought spiral.
It may be easier said than done but try to challenge these negative thoughts. The NHS recommends the catch it, check it, change it method:
- First, you catch it: if you’re having negative thoughts, ask yourself if they fit into different categories, such as thoughts to do with work or self-image
- Next, check it: try to take a step back from the situation, instead of automatically accepting these thoughts as fact. Take a moment to ask yourself about these negative thoughts. How true are they? Are there any other explanations or outcomes? And, what would you say to a friend if they said this to you about themselves?
- Finally, change it: think back to those previous questions and see if you can reframe them. Most of the time, there will be a more helpful or positive way to think about the situation, that we may not see at first when we’re worried or overthinking
Temporary overthinking happens to most of us. But, with the right support, overthinking can be managed. If you’re struggling, however, there are lots of options if you need to talk to someone. You can:
- Call 111 and select the mental health option, or use 111 online
- Call Samaritans on 116 123 or through email jo@samaritans.org
- Text ‘SHOUT’ to 85258 to contact Shout Crisis Text Line, or text ‘YM’ to the same number if you’re under 19
- If you’re under 19, you can also call Childline on 0800 1111
Remember, support is always out there – even if it feels difficult at first. If you’re looking for more mental wellbeing advice, we’ve got a fab range of articles for you, including our tips to help support your mental health and ways to overcome the fear of making mistakes.
Frequently asked questions
How do you treat overthinking?
As talked about above, there are lots of ways you can help manage overthinking, such as talking to someone, exercising or practicing self-care.
How to train your brain to stop worrying?
It might be tricky to train your brain to stop worrying, especially if you’re prone to doing it. Similar to overthinking, you can try methods like practicing mindfulness, exercising or even challenging any negative thoughts to make them more positive.
What are overthinkers good at?
Overthinkers can be good at problem solving, understanding potential issues and making well-informed decisions.
How to reduce feeling of anxiety immediately?
While it may be difficult to reduce feelings of anxiety instantly, there are some ways you can help ease anxiousness.
Some include:
- Deep breathing – inhale slowly through your nose, hold for a short period and exhale through your mouth
- Distracting yourself – this can be through exercise, listening to music or another activity that requires your full attention
- Switching your environment – a change of scenery can help give the brain a break, possibly helping ease any anxious thoughts
- Talking to someone about how you feel
