Overthinking and Anxiety: Finding Relief from Constant Worry

Overthinking, anxiety

I tend to overthink easily and find myself constantly pondering strange things, which is quite distressing.
For example: 1.
I think about why I enjoy the use of symbolic meaning in literary foreshadowing, and then I feel confused about why I like it.
This leads me to question whether I should like it or not, and I worry that if I find a reason for my liking it, what if later I discover a reason not to like it? 2.
I have also contemplated why people are attracted to individuals with different personalities or appearances.
Such philosophical questions leave me feeling uncomfortable when I can't come up with a reasonable answer, and this inability to think of a solution prevents me from doing anything else.
However, trying to force myself not to think about it also feels uncomfortable, as I feel uncertain about what the right course of action is (because without understanding the reasons and underlying factors, I don't know how to proceed, like my earlier dilemma about whether I should like something).
This tendency has been evident since my school days; for instance, when solving problems, I tend to overthink, especially in mathematics.
I often feel that if I don't fully grasp all the underlying theories and intricate details (which could be said to be unnecessary for non-mathematicians), I can't solve the problems without feeling uneasy, as if using the algorithm incorrectly might lead to issues down the line.
What should I do to resolve this?

Nìmíng, 20~29 year old female. Ask Date: 2019/01/29

Dr. Liu Shikai reply Psychiatry

Hello, I see that you are troubled by many questions in your heart, and the answers you seek often do not have simple solutions (for example, how to find a perfect partner without regrets).
In fact, most things in our lives do not have perfect answers, only acceptable solutions or results that we reluctantly accept.
Often, despite our best efforts, we cannot have everything go our way.
While it is true that anxiety can be influenced by one's constitution, pondering whether it is related to your mother's previous miscarriage is unlikely to be helpful.
I suggest that if you want to improve your current cognitive difficulties and anxiety, you should seek help from a psychosomatic or psychiatric specialist.
Collaborating with healthcare professionals can help you find more effective ways to think and manage your anxiety.
Wishing you a cheerful and smooth journey!

Reply Date: 2019/01/29

More Info

Overthinking and anxiety are common issues that many individuals face, often leading to a cycle of distress that can be difficult to break. Your experience of constantly analyzing and questioning your thoughts and feelings, particularly regarding your interests and preferences, is indicative of a deeper struggle with anxiety and possibly obsessive thinking patterns. This can be particularly challenging when it interferes with your daily life, making it hard to focus on tasks or enjoy activities that you once found fulfilling.

To address your concerns, it is essential to understand that overthinking often stems from a desire for certainty and control. When faced with uncertainty, our minds can spiral into a loop of questions and doubts, leading to increased anxiety. This is particularly evident in your examples, where you find yourself questioning the reasons behind your preferences or the nature of attraction. The key to breaking this cycle lies in recognizing that uncertainty is a natural part of life, and it is okay not to have all the answers.

Here are several strategies that may help you manage your overthinking and anxiety:
1. Mindfulness and Grounding Techniques: Practicing mindfulness can help you stay present and reduce the tendency to overthink. Techniques such as deep breathing, meditation, or grounding exercises can help anchor you in the moment. For example, when you find yourself spiraling into thoughts, take a few deep breaths and focus on your surroundings. Notice the colors, sounds, and sensations around you. This can help shift your focus away from your thoughts.

2. Cognitive Behavioral Therapy (CBT): CBT is a highly effective therapeutic approach for managing anxiety and overthinking. It involves identifying and challenging negative thought patterns and replacing them with more balanced and rational thoughts. A therapist can guide you through this process, helping you to recognize when you are overthinking and providing tools to reframe your thoughts.

3. Set Time Limits for Reflection: Allow yourself a specific amount of time to think about a particular issue or question. After that time is up, consciously redirect your focus to another activity. This can help prevent you from getting stuck in a cycle of over-analysis.

4. Engage in Activities: Distracting yourself with activities that you enjoy can help break the cycle of overthinking. Whether it's reading, exercising, or engaging in a hobby, immersing yourself in something you love can provide relief and a sense of accomplishment.

5. Journaling: Writing down your thoughts can be a helpful way to process your feelings. It allows you to externalize your thoughts and can provide clarity. You might find that once you write down your concerns, they seem less daunting.

6. Seek Professional Help: If your overthinking and anxiety are significantly impacting your daily life, it may be beneficial to seek help from a mental health professional. They can provide tailored strategies and support to help you navigate your feelings.

7. Practice Self-Compassion: Be kind to yourself. Understand that everyone struggles with uncertainty and anxiety at times. Acknowledge your feelings without judgment and remind yourself that it is okay to not have everything figured out.

In conclusion, overcoming overthinking and anxiety is a journey that requires patience and practice. By implementing these strategies and possibly seeking professional guidance, you can develop healthier thought patterns and find relief from the constant worry that has been troubling you. Remember, it is a process, and taking small steps can lead to significant changes over time.

Similar Q&A

Overcoming Anxiety: Strategies to Let Go of Worries and Focus on Life

Hello Dr. Ding: Thank you for your response! I am very grateful! Recently, I have been trying to follow your advice. Sometimes I succeed, but at other times I still struggle to shift my focus and find myself stuck worrying about certain issues. I often wonder if I am overthinking...

Dr. Ding Shuyan reply Psychiatry
Hello, changing a deeply ingrained belief or breaking a habit is not an easy task. If everyone’s mindset were so flexible and adaptable, the world would be filled with less suffering, and perhaps there would be no need for psychiatrists or psychologists. Therefore, to change your...

Are You Overthinking? Understanding High Sensitivity and Anxiety

Hello, recently I experienced a lot of academic pressure which led to an emotional outburst. It affected my physical condition, and since it was my first time encountering such a situation, I became easily worried and panicked. Therefore, I visited a mental health clinic, where t...

Dr. Lin Mianzhang reply Psychiatry
Hello Abby: It seems that you have a tendency to be more anxious, which can make it difficult for you to relax, lead to fatigue, and create a sense of mental instability. To improve these conditions, a symptomatic approach would be to prescribe anxiolytics or medications that low...

Understanding OCD and Anxiety: Coping with Intrusive Thoughts

Hello, doctor. I used to be a very optimistic person, able to forget things by the next day. However, ever since an incident where someone honked at me unexpectedly on the road, I started to overthink. I began to worry if I had been involved in a serious accident that caused me i...

Dr. Lin Mianzhang reply Psychiatry
Hello Ah-Ming: It seems that your situation began after being startled by someone honking their horn, which may be related to significant psychological stress following the incident. Engaging in psychotherapy to understand the sources of your stress, or utilizing mindfulness and ...

Overcoming Sensitivity: How to Stop Worrying About Others' Opinions

Feeling exhausted and overly sensitive to what even so-called friends say can be draining. Living in a state of concern about others' evaluations takes a significant toll on daily life. This constant vigilance can lead to a loss of genuine smiles and a heavy heart, leaving l...

Dr. Ding Shuyan reply Psychiatry
Being overly concerned about others can stem from personality issues, anxiety disorders, or symptoms of depression. Less commonly, it may be a sign of delusions associated with psychotic disorders. The approach to addressing these concerns varies based on the underlying cause. If...