Is There a Mental Disorder for Overthinking?

Does overthinking disorder exist?

Do you doubt every decision you make? Do you keep imagining worst-case scenarios? Are you unable to focus or be consistent? Do your thoughts not let you sleep at night?

If yes, you might be an overthinker!

While you might believe that continuing to think and rethink things that bother you is problem-solving, this habit of overthinking doesn`t usually provide any solution. Instead, overthinking creates more stress by focusing on the negative, dwelling on the past and worrying about your future.

Overthinking is "a loop of unproductive thoughts" or "an excessive amount of unnecessary thoughts. It involves excessively thinking about a particular topic or situation and analysing it for long periods. When you overthink, you have a difficult time getting your mind to focus on anything else. Instead, it becomes consumed by the one thing you are thinking about.

Though overthinking isn`t a recognised mental health condition, it can be a symptom of depression or anxiety. In addition, overthinking is commonly associated with Generalised Anxiety Disorder (GAD). GAD is characterised by the tendency to worry excessively about several things.

What does overthinking look like?

What happens is a chain effect. You`ll start worrying about one thing, and then you`ll be worried about something completely different. You might start worrying about work, and then you`ll start worrying about money. And that leads to worrying about losing your job. It becomes an endless circle. Overthinking might look like this:

• Worrying that jumps from one topic to the next.
• Thinking of the worst-case scenario.
• Struggling to make decisions, including second-guessing.
• Trouble concentrating.
• Feeling on edge.
• Having a lot of negative thoughts
• Seeking repeated reassurance from others.
• An inability to think about anything else
• Being unable to relax
• Constantly feeling worried or anxious
• Fixating on things outside of your control
• Feeling mentally exhausted
• Replaying an experience in your mind

Why am I Overthinking?

Overthinking is an automatic self-protection mechanism. What do you tend to overthink? You are likely focusing on everyday issues like finances, health, work, relationships, and purpose and meaning. Feeling in control of these different areas of life can lead to a sense of well-being, and you want the best for yourself. However, the deal here is that thinking about these in unproductive ways does little to improve them.?

We do not overthink on purpose. Thoughts are often automatic and habitual, i.e., overthinking becomes a habit. We don`t lie down at night and think to ourselves, "Okay, time to overthink for the next two hours instead of falling asleep." Your brain does what it has done in the past.

The main factors that lead to overthinking are stress and anxiety, which have become common issues in our times. Trauma is another potential cause of overthinking. Overthinking can happen to anybody, but those who have experienced any kind of trauma are especially vulnerable. Research tells us that trauma, like childhood abuse or neglect, for example, can alter the brain`s development to become stuck in a constant state of hypervigilance. This implies that our flight-or-fight response stays on high alert most of the time, scanning for any possible real or perceived danger. In this state, we may encounter obsessive or intrusive thoughts.

Those who have perfectionist or obsessive tendencies and those who struggle to gain control — even amid a chaotic, uncontrollable situation — could also find themselves spiralling fast in thoughts. To put it in simpler words, the possible reasons you overthink can be your childhood learnings, the illusion of control and certainty, perfectionism, generalisation and the fear of conflict.

What can you do to overcome your overthinking?

Research shows that thinking less about a problem might be the key to developing better solutions. Here are a few ways to stop overthinking-

Distract Yourself:

Rather than constantly sitting and thinking about a problem, you can try distracting yourself for some time. For example, your brain may find healthier ways to work out a solution in the background while focusing on another task, like working in the garden or cooking a meal for yourself or a stroll in the park while listening to music you enjoy. Or you might "sleep on it" and realise that your brain solves the problem for you while you`re sleeping. A temporary distraction can give you a break and may get your mind focused on something more productive. Your brain might find a solution when you stop thinking about the problem.

Challenge Negative Thoughts:

Every thought you have will not be truthful, accurate, or even realistic. Remind yourself that your thoughts are not facts. Try reframing these thoughts more positively. When you find yourself overthinking, take exception to these thoughts, and ask yourself if they are logical. It can be strenuous initially but learning to call out your own overthinking can help you learn to replace negative thoughts with beneficial ones.

Work on Your Interpersonal Skills:

Studies have shown that improving your interpersonal skills can help stop you from overthinking since these skills significantly affect this particular habit. Ways to develop stronger interpersonal skills include: Practising self-control, increasing your self-awareness and boosting your self-confidence.

Meditate:

It can be an excellent tool for positively redirecting your thoughts. When you meditate, try focusing on your breath. The goal is not to make all your thoughts disappear but focus on something else and practice switching your focus whenever your thoughts wander.

With time, you will find it unchallenging to control overthinking before it becomes a severe problem. For example, research says an effective way to stop invasive thoughts and worry is a 10-minute meditation break.

Practice Self-Acceptance:

Overthinking often springs from dwelling on past mistakes or worrying about things you cannot change. Instead of criticising yourself for things you might be sorry about, try working towards being more accepting and compassionate of yourself.

Research suggests that people who offer themselves such compassion are more prone to use adaptive coping strategies.

Strategies that can help you become more self-accepting include:

• Practising gratitude and thinking about the aspects of yourself that you appreciate
• Developing a robust support system made up of people who can provide motivation and love
• Forgive yourself for things you feel remorse about

Get Therapy: If you can`t stop overthinking, you should consider getting professional help. It can be a symptom of a severe mental health issue, like depression or anxiety. But, on the other side, it may also increase your vulnerability to developing mental health problems. A mental health professional will teach you skills that will help you stop obsessing, contemplating, and dwelling on thoughts that are not helpful. They will also help you identify coping strategies that work for you, such as mindfulness or physical exercise. You can reach out to a professional on the connectedminds app. It offers mental well-being content through podcasts, articles, posts and courses curated by expert psychologists. You can download connectedminds application for Android as well as for iOS. Overthinking can create a vicious cycle of stress and worry, ultimately making you feel less prepared, motivated or confident. In addition, it can play a role in mental health issues like anxiety and depression, so it is essential to find ways to break out of such destructive thought patterns and take care of your well-being.