Am I Sick? Anxiety and Overthinking

Am I sick?

In the past month, I've been feeling very restless and anxious.
I tend to have a vivid imagination, but recently I've been experiencing some inexplicable thoughts.
I know these things are unlikely to happen, yet I still feel scared.
Sometimes I find it amusing that I'm afraid of such trivial matters; the feeling of fear tends to dissipate.
However, at times, that fear can become overwhelming, and I question why I'm thinking this way.
Am I unwell? This concern about my health only intensifies my fear.
There are moments when I feel increasingly panicked, my heart racing and sweating.
Over the past month, my sleep has been normal, and every morning I wake up feeling fine, telling myself that I'm overthinking.
I constantly remind myself not to be troubled by trivial matters, but strangely, the more I tell myself not to think about it, the more I do.
I find myself caught in a cycle of "I'm fine, I'm not fine." Sometimes, I can go a whole day without anxious thoughts, feeling okay, but just recalling my previous anxiety triggers a fear of it returning.
When I'm busy, I don't think about these issues, but when I have free time, I start to worry about whether the anxiety will resurface.
This leads to fear even when I wasn't anxious before.
Ultimately, I often forget what initially caused that feeling of anxiety.
I feel like I'm anxious about being anxious.
How can I calm myself down and stop worrying about anxiety?

Mimi, 30~39 year old female. Ask Date: 2016/05/03

Dr. Wu Enliang reply Psychiatry

Hello Mimi, if you suddenly feel inexplicably restless and anxious, and relaxation techniques do not help improve your condition, it may be worth considering a visit to a psychiatrist for a thorough evaluation and assessment.
Conditions such as psychosomatic disorders or certain physical illnesses (for example, hyperthyroidism) could also be contributing to these symptoms.

Reply Date: 2016/05/03

More Info

It sounds like you are experiencing a significant amount of anxiety and overthinking, which can be quite distressing. From what you've described, it seems that you are caught in a cycle of anxious thoughts that lead to physical symptoms, such as increased heart rate and sweating, and this cycle can be very challenging to break.
First, it’s important to understand that what you are experiencing is not uncommon. Many people struggle with anxiety, especially when they find themselves overthinking situations or worrying about potential outcomes that are unlikely to happen. This kind of anxiety can manifest in various ways, including intrusive thoughts, panic attacks, and a general sense of unease.
The fact that you recognize your thoughts as irrational but still feel compelled to worry about them is a hallmark of anxiety. This can lead to a vicious cycle where the more you try to suppress these thoughts, the more they seem to dominate your mind. This is often referred to as "thought suppression," and research shows that trying to push thoughts away can actually make them more persistent.

Here are some strategies that may help you manage your anxiety and overthinking:
1. Mindfulness and Meditation: Practicing mindfulness can help you become more aware of your thoughts without judgment. Techniques such as deep breathing, meditation, or yoga can help ground you in the present moment and reduce anxiety. Apps like Headspace or Calm can guide you through mindfulness exercises.

2. Cognitive Behavioral Therapy (CBT): This is a highly effective treatment for anxiety. CBT helps you identify and challenge negative thought patterns and replace them with more balanced thoughts. A therapist trained in CBT can work with you to develop coping strategies tailored to your specific concerns.

3. Journaling: Writing down your thoughts can help you process them. You might find it beneficial to keep a journal where you can express your worries and then challenge those thoughts. Ask yourself questions like, "What evidence do I have that this thought is true?" or "What would I tell a friend who had this thought?"
4. Limit Exposure to Triggers: If certain situations or topics increase your anxiety, try to limit your exposure to them, especially when you are feeling particularly vulnerable. This could mean taking a break from social media or avoiding certain conversations until you feel more stable.

5. Physical Activity: Regular exercise can significantly reduce anxiety levels. It releases endorphins, which are natural mood lifters. Even a daily walk can make a difference in how you feel.

6. Seek Professional Help: If your anxiety continues to interfere with your daily life, it may be beneficial to speak with a mental health professional. They can provide you with a proper assessment and discuss treatment options, which may include therapy or medication.

7. Practice Self-Compassion: Be kind to yourself. Understand that it’s okay to feel anxious and that you are not alone in this experience. Recognizing that many people face similar struggles can help reduce feelings of isolation.

8. Establish a Routine: Having a structured daily routine can provide a sense of normalcy and control, which can be comforting when you are feeling anxious.

9. Breathing Exercises: When you start to feel anxious, try deep breathing exercises. Inhale deeply through your nose, hold for a few seconds, and then exhale slowly through your mouth. This can help calm your nervous system.

10. Stay Busy: Engaging in activities that require your full attention can help distract you from anxious thoughts. Hobbies, work, or social activities can provide a welcome break from overthinking.

In conclusion, while it’s understandable to feel concerned about your mental health, remember that anxiety is treatable. By implementing some of these strategies and possibly seeking professional help, you can learn to manage your anxiety more effectively. It’s important to take the first step, which is acknowledging your feelings and seeking support. You are not alone in this journey, and there are resources available to help you find peace and balance in your life.

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