Identifying Symptoms, Reasons, and Strategies to Combat Overthinking
Do you find yourself going over and over things in your head? Constantly questioning decisions you've made and analyzing every possible outcome? If so, you might be an overthinker.
Overthinking can be incredibly damaging to our mental, physical health and emotional health, leading to anxiety, stress, depression and more. In this blog post, we will discuss signs that you might be an over-thinker, possible causes of overthinking, as well as helpful tips from our Scarsdale therapists to stop overthinking and start living a more productive and efficient life!
6 Signs that you might be an overthinker:
You have difficulty making decisions
You are always worried about making the wrong decision. "How can I decide?", "What should I do?", etc. Even a simple choice, like what to order off a menu, can make you feel overwhelmed and stressed about how you might make the "wrong" choice. Overthinking every decision doesn't allow you to live your daily life at the highest potential. You ruminate about each and every decision that it gets too overwhelming, causing issues with your relationships, time management, and other important areas of your life.
You worry....a lot.
Things haven't even happened yet and you are worried. You are worried something will go wrong, you are worried about your loved ones and what could happen to them, you are worried about what other people think, you are worried about if you worry too much...you get the picture. Your thoughts spiral and lead you to darker thoughts that can make you emotionally and physically sick. Your nervous system is constantly hijacked because you're stuck in a negative thought loop of all the things that can go wrong.
You have trouble sleeping
A busy mind has difficulty shutting off, even at night. Overthinkers report having difficulty falling asleep or staying asleep. Our bodies need restorative sleep to reset and to recharge our energy. If you are constantly worrying and overthinking, it's incredibly hard for your brain to shut off so your body and brain can both rest. This causes chronic stress over-time, since poor sleep contributes to more nervous system dysregulation, and the cycle continues.
You frequently find yourself thinking “What if...?”
You dwell on the past and wonder if you chose a different path, "What would have happened?"
"I didn't choose right!" When you think about what could have been, or the ways things might have gone differently in your life, you are living in uncertainty. You spend a significant amount of time and mental energy in the past, thinking about regrets, and in the future, worrying about what could happen. You struggle to spend time in the present, embracing what is and accepting that you cannot control every little thing.
You struggle with control issues.
Helloooo type A! You are your own worst critic that cannot just be ok with how you proceeded. You want everything to be perfect just as you thought it. If you have the thoughts that something might go wrong or not the way you want then to you, it's a disaster.
The future is a constant source of stress
You are constantly creating predictions and possibilities for the future without regard for your present self. Negative thoughts bring you more stress and the thought of tomorrow just brings you down. You overthinking what could be when in reality you are not even there yet.
Ok, so now you know the signs that you may be an overthinker, now comes the next part: why are you an overthinker? This next section will review possible causes of overthinking from the perspective of our expert trauma therapists.
What causes overthinking?
There are several possibilities that could be contributing to the habit of overthinking. This brief list goes over some possible causes of overthinking, but may not be specific to your situation. Working with a local therapist, like our Scarsdale therapists at Peaceful Living, who specialize in working with those with busy brains can be enormously helpful for getting to the root of your own overthinking behavior.
Possible causes of overthinking are:
Past Traumas/ PTSD/ CPTSD
Previous traumatic experiences can cause individuals to overthink current situations as they try to protect themselves from similar harm. Traumatic experiences can leave us feeling powerless. Overthinking allows us to analyze and dissect situations, giving us the illusion of control over potential outcomes.
Trauma Response
Overthinking can be a trauma response because it's often a coping mechanism developed to regain a sense of control and safety after experiencing traumatic events. Overthinking is also a clever way that your brain has learned how to avoid feeling uncomfortable emotions and body sensations. While overthinking might feel like a helpful coping mechanism in the short term, it can have negative consequences in the long run.
Fear of Failure / Perfectionism
The fear of failure can trigger overthinking as you obsess over potential negative outcomes and consequences that would occur because of the decision you made. The fear of failure often drives the behavior of perfectionism. In this case, overthinking stems from your own need to "be" perfect, which makes it SO difficult for you to make a decision because you're terrified of making the wrong one.
Information Overload and Constant Connectivity
Overthinking can also be caused by having way too many options to choose from and creates analysis paralysis. We live in the information era, which means that there are an infinite number of possibilities constantly at our fingertips. But too much of a good thing can have negative implications, like being mentally stuck and unable to make a decision.
ADHD
Overthinking can also actually be a symptom of ADHD. For many individuals, the hyperactivity aspect of ADHD does not always manifest as hyper physical activity. Rather, the hyperactivity is actually in the brain, constantly thinking and jumping from one possible outcome to the next. This is especially more common in women, which is why many females go undiagnosed for so long because the hyperactivity is not "visible". Getting a proper evaluation from a therapist is important in understanding if ADHD is the root of your overthinking.
ADHD is also commonly over-diagnosed or misdiagnosed. Our trauma informed therapists in Westchester, NY specialize in conducting comprehensive evaluations of each client’s history, carefully assessing if symptoms, like overthinking, may stem from unresolved trauma or neurological conditions such as ADHD.
Overthinking stems from various factors that can overwhelm the mind, leading to excessive rumination and analysis. It often originates from a desire for control, fear of failure, or past experiences that trigger repetitive thoughts. Identifying these triggers and learning to manage them is crucial in breaking the cycle of overthinking.
So now you know the signs to look for to answer the question, "Am I an overthinker?", as well as some possible causes of overthinking. Now comes the action part - what do you actually do about it? Overthinking becomes a problem when it impacts your daily functioning and interpersonal relationships. Keep reading for tips from our expert Scarsdale therapists on how to stop down overthinking.
Tips to Stop Overthinking
If you're an overthinker, it's important to find ways to manage your thoughts and stop them from spiraling out of control. Practicing some of these ways to stop overthinking can bring you to more peace.
Identify your triggers
What makes you start overthinking? What happens right before your brain starts running rampant with every possible scenario, outcome, etc. Working with a trauma informed therapist is one of the best ways to identify your triggers. Often times, individuals don't even realize what their triggers are until a therapist helps bring some insight. Triggers are often doorways fro the present to the past that need healing. Once you know what triggers your overthinking, you can connect to past experiences that might be unhealed. EMDR Therapy is a very effective way to do this. Identifying the triggers to overthinking can also help you bring a mindful awareness of separating the past from the present.
Challenge your thoughts/ Evaluate the Evidence
Are your thoughts really accurate? Why are you thinking this way? Often, overthinking is based on irrational fears or beliefs. By evaluating the evidence that supports your fears, you may start to shift your perspective to a more logical one. Start creating an awareness around your thoughts as just thoughts, instead of believing your thoughts are facts.
*It is important to note that this approach is not usually effective for those who are struggling with untreated PTSD / CPTSD / Complex Trauma. For these individuals, there is probably a sufficient amount of evidence that does support their fear because they have experienced it before. The past typically informs how we feel in the present. This is why assessing for a history of past traumas in therapy is an important part of uncovering the causes of your overthinking so that you can engage in the appropriate treatment.
Focus on the present moment
One of the best ways to stop overthinking is to focus on the present moment, even if you have a history of unresolved stress from the past. Mindfulness is a crucial part of the trauma healing process because a regular mindfulness practice helps your nervous system separate the past from the present. This gives your nervous system a break from chronic stress so you can increase your ability to tolerate distress over time.
There are a number of tools to help increase your mindfulness skills. One of our favorites at our trauma-informed practice in Westchester is Muse, a brain wave sensing headband, which uses the principles of neurofeedback to increase your attention and awareness over time. It's perfect for those who swear that they "can't" meditate, since it gives you real time feedback on your meditation practice.
For a list of our other recommended therapy tools, click here.
Here's a quick mindfulness activity you can try: Pay attention to your senses and what's happening around you. A great grounding technique using the 5 senses for overthinking and anxiety is the 5-4-3-2-1 technique- you think of 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell and 1 thing you can taste. This refocuses your thoughts to a more calming, grounded place.
Set a timer / Scheduling "worry-time"
Setting a time limit on how long you can worry for can help you feel in control without spiraling into hours of obsessive thinking. Pick a certain time frame, maybe 10 minutes, let your mind go wherever it wants to go, and when the timer goes off, shift your attention away from those thoughts and back to the present moment.
This tip is a common form of Cognitive Behavioral Therapy which uses behavioral activation to change how you feel and how you think. Again, this is not always the most effective treatment for those with a history of trauma. In those cases, EMDR Therapy would be a better treatment option for overcoming overthinking and constant anxiety.
Distract yourself with Exercise to Combat Overthinking
The best way to get out of your head is to get into your body! Physical exercise helps shift our attention, as well as effects several mood-boosting hormones, including dopamine, serotonin and endorphins. When overthinking is causing chronic stress or anxiety, going for a walk, run, or bike ride can help stop the overthinking and improve your mood.
Final Thoughts on Overthinking
It's easy to get bogged down as an overthinker, especially when we want to make the best decision possible. But sometimes, overthinking can actually lead us astray and keep us from making a decision at all.
Next time you find yourself stuck in analysis paralysis, try some of these tips to help you move on and make a decision. And if you still feel like you can’t quite let go of that nagging feeling in your gut, remember that it’s always ok to ask for help.
If you struggle with overthinking (it's honestly SO common!), working with a therapist can help you gain insight into this pattern and help you overcome any blocks that are making it difficult for you to make a decision.
Click the button below to learn more about our trauma-informed practice and to get matched with the perfect therapist for you to help you overcome overthinking, stress and anxiety.
Stop Overthinking at Peaceful Living Mental Health Counseling in Scarsdale, NY
Peaceful Living Mental Health Counseling, PLLC, is a trauma-informed mental health counseling private practice center in Westchester, NY.
Our therapists specialize in the most evidenced-based treatments for children and parents, teens and adults and first responders. Our services include therapy for: anxiety, trauma, behavioral disorders, improving relationships and eating disorders.
Our approach includes EMDR, CBT, DBT, CPT, and Mindfulness.