You may have heard the term overthinking a lot lately. Overthinking is not a mental disorder, but it can be one of the symptoms of depression or anxiety. Overthinking is more commonly linked to rumination, which is a cognitive pattern associated with anxiety and depression.

Overthinking is associated with generalized anxiety disorder (GAD), which is characterized by a tendency to worry about things too much. However, overthinking is also a feature of several anxiety disorders, including obsessive-compulsive disorder (OCD), social anxiety disorder, and depression. Anxiety disorders can be influenced by genetics, brain chemistry, life experiences, or a personality that is unable to tolerate uncertainty.

While not a life-threatening condition, overthinking can affect your daily activities and contribute to or worsen symptoms of anxiety and depression.

Signs that You’re Overthinking

Not everyone realizes that they are overthinking. Some people think that what they are feeling is normal.

Therefore, recognize the signs when you are overthinking, such as:

• Can't relax
• Constantly thinking about something and unable to switch your attention to something else
• Always feeling worried or anxious
• Feeling mentally exhausted
• Having a lot of negative thoughts
• Getting too attached to things out of control
• Constantly recalling certain situations or experiences
• Second-guessing whether the decisions made are correct
• Always thinking of all the worst-case scenarios
• Difficulty concentrating
• Feeling cornered
• Seeking justification from others

How to Stop Overthinking

Studies show that overthinking can lead to anxiety and depression. From a mental health perspective, anxiety can affect the ability to cope with stress, which ultimately leads to depression, sadness, loneliness, and feelings of emptiness.

In severe cases, depression and persistent negative thoughts may contribute to feelings of hopelessness, which could increase the risk of self-harm or suicidal thoughts. If you or someone you know is struggling, seek professional help immediately.

Overthinking can be unhelpful, and learning to manage it in healthy ways can improve mental well-being. Here are some steps to stop overthinking:

• Recognize your mindset and notice if you are stuck in a negative mindset
• Focus only on things that you can control. Problems that you can't control should not be overthought
• Turn your mind to finding alternatives or solutions to the problem
• Find positive activities to distract from overthinking, such as reading a book, watching a movie, or exercising
• Take time each day to reflect on thoughts, but do not let yourself get caught up in overthinking
• Do relaxation exercises such as breathing exercises so you can relax
• See things from a bigger picture so you can think broadly and not get stuck on too small a scope

If you need professional medical advice or mental health support, consider consulting a doctor. You can also access virtual consultations through the Ai Care application, available for download on the App Store or Play Store.

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