Anxiety

Anxious adults do not like surprises. That's why we spend so much time planning, overthinking a situation and anticipating the worst case scenarios. We do not like to be caught off guard!

But the thinking and thinking, the analysis of EVERYTHING is exhausting!

So, this desire to avoid a catastrophe puts on the overthinking loop. This can also be called ruminating. Certainly, if you have a big event coming up, there is a lot to think about. You have to think of the details for it to go smoothly. Yet, with anxiety, we tend to stay on that thinking train too long. We cannot let it go. We cannot let it just be.

Do you start hashing out things you have already decided on? Or do you replay conversations that happened over and over to see how you could have done something "better?"

Did you ever realize that there is a difference between overthinking and worrying? Let's explore this together!

Overthinking

When all of the thinking, planning and problem-solving takes over our minds and distracts us from this moment, then we are officially overthinking. We are now utilizing more brain space with too many tabs open in our mind. We are no longer productively thinking and making decisions. We feel drained and tense.



Commonly, overthinking is about one topic that loops over and over. For instance, I am overthinking what to pack on our trip to Chicago. I have all of the clothes laid out, but I keep analyzing whether it is enough or the right temperature clothing. (Although, to be fair to myself - have you ever been to the Midwest - the weather can change multiple times a day!!). Anyway, it is important to feel a sense of closure with the decisions made in the moment.

Try this: I have made a decision for now. I am flexible and can adapt if I need to. There are stores in Chicago or friends to borrow from if I need different clothes.

Worrying

Now, this time thinking is giving us negative results instead of positive results. This brings on tension, fatigue and agitation. An example of worrying is having What If thoughts - what if I forget something today? What if I don't get the call? What if they see my flaws?

WHAT IF I CANNOT HANDLE IT?

This is the grandest and more terrifying of all of the what-if thoughts. What if my emotions overflow? What if I feel overwhelmed? What if the physical symptoms feel unmanageable?

Worrying about the future and what we cannot control can drain us of all fun and enjoyment of the moment. For instance, worrying about what other people think stops you from enjoying the party. You cannot control your reputation if someone judges you, fairly or unfairly. You have to believe in yourself!

Try this: I do not need to be perfect. I do not need to have all of the answers. I am working on being okay with uncertainty.

Stress Reduction for Worrying and Overthinking

Your external stressors many not be going anywhere any time soon. Yet, you have control over your internal stress. To reduce your stress from worrying and overthinking, you can start by writing down your worrying and overthinking bullet points. Jot them all down. Get the noise out of your head.

Mindfulness breathwork will help you to stay in the present moment, instead of ruminating about the past events and worrying about the future events. Focus on your inhale breath. Then, focus on your exhale breath. Again. You are SAFE right now, right here. You can handle this!

Go for a walk. Sometimes, when our mind gets racing, we need to move around! Change what you see around you. Go outside and observe with your eyes and ears. You are part of a beautiful world that is growing every moment!

You've got this!! Reach out if you want to talk further about your worry and overthinking in counseling!

Kathryn D. Gardner, LMHC, LCPC, PMH-C, CHC

Licensed Therapist in IL and FL

Certified Health Coach

Mom and Wife

Christian Catholic

Tampa, FL

Kathryn Gardner and Shayla Parker are licensed therapists that specialize in a holistic approach to anxiety and stress management. They provide top quality Individual counseling in Florida and Illinois, via Telehealth (and in-person in Tampa, FL). You can feel stress relief and find your tranquility! Call or email today. www.FindYourTranquility.com