Overthinking is not a medical term in and of itself, but evidence indicates that the habit can have significant negative effects on our health. Over analyzing frequently entails lingering on the negative, revisiting unpleasant memories, or worrying about the future.
When we dwell on particular thoughts, according to Ashley Carroll, a psychologist at Parkland Memorial Hospital, it can snowball into larger, more intense negative thinking. Carroll claims that when overthinking interferes with daily life, it becomes a problem.
When it seriously interferes with our ability to operate on a daily basis, such as when we have difficulties falling asleep at night because we can't turn these thoughts off, Carroll explained, that is when it becomes harmful to our lives.If it affects your appetite or if you start to become so immersed in your thoughts that you start to distance yourself from other people.
According to Carroll, worrying about the worst-case situations and results may be an ineffective method of self-defense.
According to her, it "may kind of act as a protective mechanism for some people." I will therefore instantly assume that they are not worthy of my trust in order to protect myself and avoid getting close to anyone.
Carroll claims that overthinking might have an impact on one's physical health. She added several of her patients who struggle with anxiety and negative thoughts also suffer headaches, physical aches, and digestive issues. Additionally, melancholy, anxiety, post-traumatic stress disorder, and borderline personality disorder are frequently linked to overthinking.
Carroll advises making a note of what causes your overthinking in order to quit the behavior. It may have its roots in a recent trauma or in a stressful situation in your life. According to Carroll, you can start figuring out strategies to get over those triggers after you've identified them.
Controlled breathing exercises are always recommended to patients who seem to become caught up in a cycle of rumination, according to the doctor. "It assists them in turning their attention to their breathing and reducing their heart rate. Then, [things] like journalism actually assist kids in expressing and processing their thoughts. Therefore, any mindfulness exercise that requires you to pay close attention to the present moment can help you to block out thoughts about the past or the future."
If overthinking and excessive worrying are not addressed, they can cause distressing and restless feelings that might develop into anxiety or depression. The first step to obtaining peace is regaining mental control.
How can thinking too much impact you?
According to Dr. Foowler, "overthinking can alter how you feel and interact with the world around you, stopping you from making critical decisions, blocking you from appreciating the current moment, and draining you of the energy you need to deal with daily challenges."
Additionally, thinking patterns that are detrimental rather than beneficial can have a negative impact on your physical and mental health, whether you're fixating on the past or foreseeing the worse.
Dr. Foowler cautions that research indicates that dwelling on upsetting experiences might eventually result in anxiety and despair. "From a mental health perspective, anxiety can impact your capacity to manage common stresses, while depression produces emotions of sadness, loneliness, and emptiness."
Physical manifestations of anxiety and depression include:
- Fatigue\ Headaches
- Nausea focusing challenges
- Difficulty sleeping
- Alterations in appetite
It's time to discuss your action plan for putting an end to this negative habit now that you understand how to identify overthinking and why it's bad.
How to respond when pondering too much.
Dr. Foowler advises utilizing these strategies to combat overthinking the next time you notice yourself second-guessing your choices or envisioning the worst-case scenario:
Don't worry about petty issues.
You already know this, but it still has to be stated: The bulk of the thousands of decisions you make every day are just not worth using up all of your mental energy on.
Consider your priorities and be aware of what is genuinely important to you in order to identify the decisions that do require serious analysis. This can assist you in deciding when it's appropriate to embrace your meticulous and inquisitive nature and when making a decision doesn't actually call for any of these things.
Combine impulse with critical thinking.
It's simpler to get sucked into the cycle of stressing over potential dangers when the decision you're making is a significant one. Ask the questions you need answered, get the information you need, and don't be hesitant to trust your gut when it comes to making a final choice.
And keep in mind that applying rationality to every issue is not always the best course of action.
According to Dr. Foowler, "Going with your intuition or gut is sometimes far more accurate than being slow and deliberative." Snap judgments make use of the implicit processing capabilities of your mind and can stop ruminations, even though neither strategy is infallible.
A deadline for making a choice should be established.
The more time you give yourself to consider a choice, the more likely you are to overthink it.
Set a time frame for coming to a decision when you need to solve a problem. Consider taking breaks to divert yourself when or if the decision-making process becomes overwhelming because larger decisions will take longer time to complete.
Do all you can to influence the things you can, and let go of the ones you cannot.
Ask yourself if your thoughts can be directed more constructively — toward coming to a decision or coming up with a solution — as soon as you become aware that you are "in your head" about anything.
If you can't shift your thought pattern, you're probably obsessing on something that's out of your control, whether it happened already, might never happen, or is simply unchangeable. Be mindful of these pessimistic ideas and think about making an effort to let them go.
"Consider these as "gravity problems" as a means of letting go of the unsolvable. Some aspects of life are beyond our power to influence or alter, just as gravity is unavoidable. However, we might focus on improving the parts that we can "suggests Dr. Foowler.
We have the answers.
Find the most comfortable techniques for you to stop worrying, dwelling, and thinking too much.
It's challenging to incorporate any regularity into your life while you're under stress, but you can do it! You can always seek out expert assistance if you feel overwhelmed.