Struggling with Overthinking: A High School Student's Mental Health Journey

I am a high school student, and in order to do things well, I can't control my thoughts?

Hello, doctor.
I am seeking help online because I am afraid to discuss my issues with my family.
I found this website and hope to receive a response from a physician.
I also hope you can provide me with a trustworthy medical environment.
I live in Taoyuan, and the reasons for my problems include academic pressure, emotional distress, and various other issues.
I am a high school student who just completed the university entrance exam and am preparing to enter college.
This issue has troubled me for a long time; it involves uncontrollable racing thoughts and mental health concerns.
Sometimes, I even experience headaches and difficulty breathing.
The situation is as follows: every time I need to study or do something, I involuntarily think about what I need to do and what attitude I should have.
I tell myself what I cannot do, and I even visualize multiple windows opening in my mind, like browsing a computer.
Before I start studying, I imagine loading knowledge into my brain.
I know that this approach does not improve my efficiency or outcomes, as I usually perform well academically.
I have wondered if I am setting my expectations too high, but this mindset limits my development, and I cannot control it.
I often try to convince myself to stop thinking, but this leads to another cycle of racing thoughts.
I have attempted to just do things without overthinking, but when I start a task, the same pattern occurs.
Without a convincing reason to boost my confidence, I struggle to take action.
It feels like I need to create a perfect mental state before I can begin any task.
During every task or thought process, I find myself constantly talking to myself and analyzing my thoughts.
I want to resolve this, but I feel increasingly trapped and unable to control it.
If I try not to think, it seems like I don't know what I should be doing.
I must think before taking action; otherwise, I feel anxious and cannot focus.
I always feel like something unresolved is hanging over me, even though there is nothing wrong.
I am troubled by why this is happening.
It has gradually eroded my confidence.
I used to be cheerful and had good relationships, but now my academic performance has declined, and my interpersonal relationships have suffered.
If I don't have a good mental state and environment, I cannot concentrate when friends talk to me.
I keep thinking that I need to figure things out before I can engage in conversation.
As Confucius said, "Learning without thought is labor lost; thought without learning is perilous." My constant overthinking has led to a decline in my life, and my values have become distorted.
I even find myself rationalizing negative behaviors and viewing bad people from a different perspective as if they are good.
This situation has troubled me for nearly a year, and I have developed many strange thought patterns that I cannot fully enumerate.
I feel like I am unwell and slowly losing control over my thoughts, filled with confusion and disappointment about the future.
Sometimes, I even have thoughts of self-harm, but I genuinely want to resolve these issues.
Therefore, I am seeking help.
Doctor, what is my condition? Is there medication for this? How can I resolve it? Could you help me schedule an appointment and recommend a good hospital and physician for treatment? I do not want my chaotic thoughts to disrupt my actions.
Thank you, doctor! Wishing you good health and all the best.

Fei Fei, 10~19 year old female. Ask Date: 2012/04/03

Dr. Huang Weiqin reply Psychiatry

Dear Inquirer,
Hello! Based on your description, it seems that you may be experiencing some obsessive thoughts and symptoms of depression.
Both psychiatric medications and psychotherapy can be utilized to help improve your condition.
I encourage you to visit our hospital or another psychiatric facility for an in-person evaluation and assistance from our physicians.
Wishing you good mental and physical health, and success in your studies.
Sincerely,
Huang Wei-Chin

Reply Date: 2012/04/03

More Info

It sounds like you are experiencing a significant amount of distress related to overthinking, anxiety, and possibly other mental health challenges. Your description indicates that you are struggling with intrusive thoughts, feelings of being overwhelmed, and physical symptoms such as headaches and difficulty breathing. These experiences can be incredibly challenging, especially as you navigate the pressures of school and personal relationships.

Overthinking, or excessive rumination, is a common issue among students, particularly during stressful periods like exams or transitions to new educational environments. It often manifests as a cycle of negative thoughts that can lead to anxiety, decreased concentration, and even physical symptoms like tension headaches or shortness of breath. This cycle can be exacerbated by high expectations, whether they come from yourself or external sources, such as family or societal pressures.

From a psychological perspective, it’s important to recognize that these thoughts and feelings are not uncommon, especially among high school students facing academic and social pressures. The fact that you are aware of these patterns and are seeking help is a positive step. It shows that you are motivated to address your mental health and improve your well-being.

Here are some 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, progressive muscle relaxation, or grounding exercises (like focusing on your senses) can help calm your mind and body.

2. Cognitive Behavioral Therapy (CBT): This therapeutic approach is effective for addressing overthinking and anxiety. CBT helps you identify and challenge negative thought patterns and replace them with more balanced and realistic thoughts. A mental health professional can guide you through this process.

3. Setting Realistic Goals: It’s important to set achievable goals for yourself. Instead of aiming for perfection, focus on doing your best and recognizing that it’s okay to make mistakes. This shift in mindset can alleviate some of the pressure you feel.

4. Limit Information Overload: If you find yourself overwhelmed by thoughts, try to limit the amount of information you consume, whether from social media, news, or even academic materials. Taking breaks and allowing yourself time to relax can help clear your mind.

5. Talk to Someone: Since you mentioned feeling hesitant to discuss your issues with family, consider reaching out to a trusted friend, teacher, or school counselor. Sometimes, just talking about what you’re experiencing can provide relief and perspective.

6. Professional Help: Given the severity of your symptoms and the duration of your distress, it may be beneficial to seek professional help. A mental health professional can provide a proper assessment and discuss treatment options, which may include therapy and, if necessary, medication.
In terms of finding a trustworthy healthcare provider, I recommend looking for a mental health clinic or a psychologist specializing in adolescent mental health in your area. You can also ask for recommendations from school counselors or trusted adults.
When approaching your family about seeking help, you might express your feelings honestly, emphasizing how these issues are affecting your daily life and academic performance. You could say something like, “I’ve been feeling really overwhelmed and anxious lately, and I think it would help to talk to someone who can provide support.”
Remember, you are not alone in this journey, and seeking help is a sign of strength. It’s commendable that you are taking steps to address your mental health, and with the right support and strategies, you can work towards feeling better and regaining control over your thoughts and emotions.

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