There are some common things that cause overthinking, particularly stress and anxiety. If you think about stuff too much, you may also feel like your self-esteem has lowered or that you've been doubting yourself more than usual lately. Try to spot any changes in your behaviour or thoughts that may have caused it.
Overthinking is not a useful activity, yet most people do it to some extent. At work or in our business, it can be a serious hinderance. An email arrives and we read into every line, trying to decipher hidden meanings. A client leaves and we question our self-worth or wonder if we said something we shouldn't have.
No, overthinking isn't a recognized mental health condition, but it can be a symptom of depression or anxiety. Overthinking is commonly associated with generalized anxiety disorder (GAD), says Duke. GAD is characterized by the tendency to worry excessively about several things.
Overthinking is caused due to various reasons like fear, intolerance to uncertainty, trauma, or perfectionism. Overthinking can also be a symptom of already existing mental health conditions such as generalized anxiety disorder, social anxiety, or depression.
Common causes of feeling overwhelmed at work
Here are some common causes for this type of work stress: Having too much to do and not enough time. Having too many deadlines at once. Saying “yes” to too many requests.
Poor communication, job insecurity, and a heavy workload are common sources of these types of work-associated stress. It's not you; it's me. If the anxiety comes from you (e.g. it existed before you had the gig), think about why it's being triggered in your current role, and most importantly, how you need to manage it.
In addition, medications originally designed for depression, the SSRIs (Prozac, Paxil, Zoloft, Lexapro, Effexor, Cymbalta, and others), are also capable of lowering the underlying level of anxiety which takes a lot of steam out of this phenomenon.
The good news is that just as with many behaviors that harm mental wellbeing, overthinking is something that can be changed. It takes some effort, but keeping your overthinking to a minimum is 100% feasible and 1000% worth the work.
Signs that you might be overthinking include: Dwelling on past events or situations. Second-guessing decisions you've made. Replaying your mistakes in your mind.
A study reported in the Journal of Alzheimer's Disease has confirmed that women overthink more than men do, due to their brains having more activity.
The fear that grounds overthinking is often based in feeling that you aren't good enough—not smart enough or hardworking enough or dedicated enough. Once you've given an effort your best, accept it as such and know that, while success may depend in part on some things you can't control, you've done what you could do.
Overthinking usually falls into two categories: ruminating about the past and worrying about the future. If you're struggling with overthinking, you may feel “stuck” or unable to take any action at all. It can be hard to get the thoughts out of your mind or concentrate on anything else.
The antidepressants most widely prescribed for anxiety are SSRIs such as Prozac, Zoloft, Paxil, Lexapro, and Celexa. SSRIs have been used to treat generalized anxiety disorder (GAD), obsessive-compulsive disorder (OCD), panic disorder, social anxiety disorder, and post-traumatic stress disorder.
While both mental health conditions involve repetitive worrying, people with obsessive-compulsive disorder (OCD) often engage in unwanted and repetitive behavior in response to their worry. People with anxiety, however, tend to overthink their worry, but don't act in specific responsive manners.
Distract yourself
Activities like meditation, reading and taking a walk can help keep your stress levels down. “It's best to be proactive and build these activities into your routine,” says Duke. “They can reduce your baseline level of anxiety and make you less likely to overthink.”
How it works: Pause and ask yourself if what you're worried about will matter in five years. If the answer is yes, carry on. But if the answer is no, give yourself five minutes to fret, then move on. Ask yourself if what you're worried about will matter in five years.
It's natural to worry about an event like an exam or a driving test. Being nervous shows you care about the outcome. Once the event is over, anxious thoughts usually disappear. Overthinking is when you continue to worry.
While they're called antidepressants, most offer benefits in the treatment of anxiety, as well. Furthermore, therapeutic techniques like psychotherapy may also benefit you in the fight against these thoughts.