Overthinking and Anxiety: Coping Strategies for Recent Graduates

Frequently having intrusive thoughts?

Hello Doctor, I apologize for bothering you with a few questions.
I just returned to my home country after obtaining dual master's degrees in Australia, and I am currently in the process of obtaining my licenses and looking for a job.
Fortunately, I have already received several professional certifications.
However, I have noticed that after graduation, I often tend to think negatively and seriously about many things, especially regarding health and safety.
For instance, after reading reports about various diseases, I excessively worry about my own health and that of those around me.
I become anxious over the slightest signs, such as when my parents cough slightly, I constantly inquire about their health status.
Additionally, a relative in my family was once a victim of fraud, which has made me overly sensitive; I often assume that any incoming call is a scam, and if my mailbox has been tampered with, I suspect it is the work of criminals.
Furthermore, I experienced inappropriate discipline from teachers, bullying, and intimidation from classmates for nine years during my childhood.
At that time, I did not know how to resolve these issues, which led to the development of strange habits.
For example, if I have a pencil and a pen in front of me, I might think that using the pencil will lead to something bad happening, while using the pen might mean I will be safe for the day.
Despite having received education in Western countries and training in self-defense such as Aikido, this habit persists and has worsened.
For instance, when submitting my resume, I worry about whether I should send it today, fearing that doing so might lead to something negative.
Given this tendency to be overly sensitive and to overthink everything after graduation, could you please provide me with some advice on how to improve this situation? Thank you.

Chris, 30~39 year old female. Ask Date: 2015/11/09

Dr. Liang Sunyuan reply Psychiatry

Unpleasant experiences from childhood can indeed be related to later anxiety.
Sometimes we develop certain rituals or taboos in an attempt to prevent bad things from happening.
At times, we may experience new anxiety based on whether we accurately perform these rituals or whether we violate these taboos.
Objectively speaking, the occurrence of these rituals and taboos is independent of whether bad things happen.
The anxiety surrounding these taboos and rituals functionally distracts us from the original unpleasant memories that triggered our anxiety.
Therefore, a fundamental solution may involve addressing the underlying anxiety events.
One way to approach this is to remind ourselves that those past events are over, they will not repeat in the future, and that we have grown and developed the ability to protect ourselves and cope.
If improvement is still not achieved and the distress continues, it is advisable to seek medical attention for an in-person evaluation and to discuss coping strategies.
Wishing you all the best.

Reply Date: 2015/11/09

More Info

Coping with overthinking and anxiety, especially after significant life transitions like graduating and entering the job market, can be challenging. It's not uncommon for recent graduates to experience heightened anxiety, particularly when faced with uncertainty about the future, health concerns, and past traumas. Here are some strategies that may help you manage these feelings more effectively.

1. Understanding Your Triggers
Recognizing what specifically triggers your anxiety is the first step toward managing it. You mentioned that health concerns and past experiences of bullying and trauma contribute to your current state of mind. Keeping a journal to track your thoughts and feelings can help you identify patterns and triggers. This awareness can empower you to address these thoughts more constructively.

2. Cognitive Behavioral Techniques
Cognitive Behavioral Therapy (CBT) is a highly effective approach for managing anxiety and overthinking. It involves identifying negative thought patterns and challenging them. For instance, if you find yourself worrying excessively about your parents' health after a minor cough, you can ask yourself, "What evidence do I have that this is a serious issue?" or "What would I tell a friend in this situation?" This reframing can help reduce the intensity of your worries.

3. Mindfulness and Relaxation Techniques
Practicing mindfulness can help ground you in the present moment and reduce anxiety. Techniques such as deep breathing, meditation, or yoga can be beneficial. These practices encourage you to focus on your breath and bodily sensations, which can help alleviate the racing thoughts that often accompany anxiety. Apps like Headspace or Calm can guide you through mindfulness exercises.

4. Limit Exposure to Stressors
Given your heightened sensitivity to news about health issues and scams, it may be helpful to limit your exposure to these stressors. Consider setting boundaries around how much news you consume or avoiding certain topics that trigger your anxiety. This doesn't mean ignoring important information, but rather protecting your mental health by being selective about what you engage with.

5. Develop Healthy Routines
Establishing a daily routine can provide structure and a sense of normalcy, which can be comforting during times of uncertainty. Incorporate regular physical activity, balanced nutrition, and adequate sleep into your routine. Exercise, in particular, is known to reduce anxiety and improve mood.

6. Seek Professional Help
If your anxiety continues to interfere with your daily life, it may be beneficial to seek help from a mental health professional. Therapy can provide you with tools to cope with anxiety and work through past traumas. A therapist can help you develop personalized strategies to manage your thoughts and feelings more effectively.

7. Connect with Supportive People
Surrounding yourself with supportive friends and family can help alleviate feelings of isolation and anxiety. Share your feelings with trusted individuals who can provide reassurance and perspective. Sometimes, just talking about your worries can lessen their power.

8. Gradual Exposure to Fears
If you have specific fears, such as worrying about sending out job applications, consider gradually exposing yourself to these fears in a controlled manner. Start by sending out one application and reflecting on the outcome. Over time, as you build confidence, you can increase the number of applications you send out.

Conclusion
It's important to remember that managing anxiety is a process that takes time and practice. Be patient with yourself as you implement these strategies. Acknowledging your feelings and seeking help when needed is a sign of strength. With the right tools and support, you can learn to navigate your thoughts and feelings more effectively, allowing you to focus on your goals and aspirations as you transition into this new phase of your life.

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