Excessive thinking.. when it worsens and affects mental health

Amman – When you are faced with an important decision such as: choosing a university, switching jobs, buying a car, getting married or divorced, you may think carefully about the possible outcomes. This makes a lot of sense: a major expense or life change requires thorough study and thought. According to what was published by GoodRx health
But sometimes you can find yourself flipping almost every thought over and over in your mind. You may overthink even small options and wonder “what ifs” to the point that you freeze and slack off. Experts call this “overthinking.”
It’s normal to be “in your head” sometimes. But chronic overthinking can get in the way of your sleep, work, relationships, health, or other aspects of your daily life. Think you might be overthinking? Here’s what you should know.
What does overthinking mean?
Overthinking — aka rumination — is when you think repeatedly about the same idea or situation over and over to the point that it gets in the way of your life. Overthinking usually falls into two categories: ruminating about the past or worrying about the future.
If you’re overthinking, you may feel stuck or unable to take any action at all. It can be hard to get thoughts out of your mind or focus on anything else. Sometimes, overthinking can make things worse.
“The hallmark of excessive thinking is that it is unproductive,” says Jessica Foley, a psychologist. Examples include spending hours ruminating on a decision and possibly missing a deadline or losing sleep.
Overthinking is not feeling stressed or anxious about a particular circumstance. Having too many thoughts about a stressful situation in the short term can prompt you to take a step. When you’re nervous about an important work presentation, for example, that stress can help you jump into action.
“Not all overthinking is bad,” Foley says. But it becomes unhealthy when it prevents you from taking action or interferes with your daily life and well-being.
Is overthinking a mental disorder?
Overthinking is not a recognized mental disorder in and of itself. However, research has found that it is often associated with other mental health conditions, including:
Depression, anxiety disorders, obsessive-compulsive disorder, and post-traumatic stress disorder.
One study found a two-way relationship between overthinking and other mental health problems. High levels of stress, anxiety, and depression can contribute to overthinking. Meanwhile, overthinking may be associated with increased stress, anxiety, and depression.
After a traumatic event, it is also common to be hypervigilant – on high alert for danger at all times. Some people experience hypervigilance such as excessive thinking about potential trouble situations. “Our brain can become ‘stuck’ in a hit-and-run situation, freeze and continue to look for threats or even perceived threats,” Foley says.
How can you stop overthinking everything?
It won’t happen right away, but you can break the cycle of overthinking. Follow these five expert tips to get started:
1) Keep track of triggers and influences
A little vigilance and attention can go a long way toward controlling overthinking. Keep a journal and write down specific moments that cause you to overthink or worry. After a while, you’ll begin to notice and recognize triggers for overthinking before they happen. This will help you develop a strategy for coping with situations that you know will lead to overthinking.
2) Challenge your thoughts
You may not feel it, but you don’t have to believe everything your mind thinks. An effective way to quash overthinking is to challenge fears, ruminate thoughts, and look at them objectively.
3) Get help from your friends
Do people often tell you that you are anxious or think too much? Maybe they are right. Gain perspective on an issue by asking a trusted friend to weigh in with their thoughts and push you when you seem stuck in your head.
Choose a friend who already knows how to manage excessive thinking. Research has found that co-rumination — excessively discussing and bringing up problems among friends — can actually make anxiety worse.
4) Activate your body
Lots of research suggests that exercise may improve depression, anxiety, and other mental health disorders. Exercise may help with chronic overthinking, too. “Even a 5-minute walk around the block can send an influx of feel-good chemicals and hormones, like endorphins, into our brains,” Foley says.
Physical movement may also help bring your nervous system out of freeze-and-run mode. This may help calm any rumination related to the trauma you are experiencing.
5) Ask a professional for help
“If[overthinking]seems to be taking over more than you want, it may be a good idea to see a mental health professional or talk to your primary care doctor about it,” Foley says.
In addition to mental health issues, Foley adds that if left unchecked, stress related to overthinking can lead to physical health symptoms such as:
Headache, fatigue, digestive problems such as nausea or diarrhea, difficulty sleeping.
If you struggle with overthinking, a therapist or counselor can help you learn coping strategies to manage rumination. They can also help identify and treat any underlying causes of overthinking, such as anxiety or depression.
Hala Mahmoud Mostafa/ Pharmacist