Overthinking is one of the most common mental traps we fall into. It’s the price we pay for living in an anxious world filled with obligations and perceived threats. We can spend hours contemplating a potential job change or a big purchase, and it’s not extraordinary. There’s a difference, however, when we do the same with minor issues that can be solved in one sitting. When there’s no time to switch gears, we can treat all situations as high-stakes. This pattern, once it is set to default, piles up the effects of overthinking on our mental health. Are you at risk, and do you need to do something about it? Let’s check it out.
Not Just a Mind Chatter
Those who don’t know how difficult it is to struggle with overthinking tendencies may say to you something like “Oh, you’re just worrying too much. Have a stroll and stop bothering about it.” There’s a sad and comical side to it, just like when people with depression are called “a bit sad” or people with OCD get labelled as “clean folks.” Chronic rumination isn’t a simple thing to “get over”: it’s a pattern that clings to your brain and turns it into a spinning wheel that can’t not spin.
Overthinking is running in a loop without a map, or looking at a thousand maps at once. You spend your time chasing the way out, but instead only guide yourself deeper into the labyrinth of your thoughts. If you’ve ever searched for “how to get rid of negative thoughts” alongside “what is Liven,” you might have already discovered that your thoughts often seem to have a mind of their own. That’s an illusion, of course — you can control them, but it requires patience.
Most of us don’t know where to start. While we’re struggling, we lose energy, develop burnout, and isolate ourselves from friends and family. And that’s what we face even without health concerns that come along.
The Progression of Overthinking
There’s no need to run and panic the moment you have one overthinking moment; it might have been stress or a high-stakes situation. However, be mindful of the general pattern of progression from stress to burnout.
At first, you may have a bad day or two filled with excessive thinking. That’s fine. That happens. It’s when the pattern becomes more repetitive that you need to be careful. You get used to double- and triple-checking, questioning your own judgment and trying to change your choice.
The habit strengthens, then spreads beyond the original trigger. Ordinary conversations turn into mindfields of self-doubt, and choices are filled with threats. It doesn’t happen overnight, which is why it often goes unnoticed.
Consequences of Chronic Self-Doubt
What does excessive thinking lead to? It affects all parts of your life, not just a tiny part.
The Physical Strain
Your body and mind aren’t in isolation; everything that worries you can eventually impact your physical state. Perhaps you have already noticed that when you’re in a stressful situation, you get nauseous or develop a headache? A high level of stress hormones keeps you tense, and you are on alert 24/7. This affects your physical state, leading to anything from overstrained muscles to chronic digestive disorders.
Mental Exhaustion
Even the best computer gets overheated when it’s constantly used to replay the same game or a movie over and over again, and you are much more complex than a machine. The more you focus on phrases from the past or potential future threats, the more energy you spend. You might develop a foggy brain or, in severe cases, even anxiety or depression.
Cognitive Difficulties
When you direct your attention to the nagging thoughts in your head, you don’t have the same level of energy as before. You might make errors in judgment, fall into either too strict or too emotional decisions, or lose concentration on the critical tasks at work. This can be particularly painful if you have a cognitively demanding lifestyle.
Weaker Relationships
This negative outcome has two most likely outcomes — either you over-focus on your relationships or you put them on a back burner. Sometimes, the things we said to others or a past conflict become the main subject of our self-doubt, and we start second-guessing every phrase. Our loved ones have to reassure us that everything’s alright, which, in turn, makes them more anxious around you. Other times, you are preoccupied with some other subject, making your family or friends feel abandoned.
Decreased Joy From Life
Things that bring us joy, such as hobbies or leisure, often get pushed aside in our daily schedules or lose their appeal over time. After all, how can we focus on a favorite novel or a video game if we are ruminating on something from our past?
Who Is More Prone to Overthinking?
Are you at a higher risk of becoming an excessive thinker? Here are a few factors that make it more likely.
- Tendency for perfectionism
- Past relationship trauma or negative experience
- Insecure attachment style
- Low self-esteem
- Exposure to chronic stress
- Lack of healthy coping strategies
- A higher level of self-awareness
- Absence of supportive people around.
These are by no means the only risk factors, and they don’t mean that a person who has all of them necessarily develops rumination patterns. However, it’s still helpful to consider whether something can impact your mental and physical wellness.
Conclusion
Excessive thinking should be taken seriously. It’s not a simple problem we can solve in the blink of an eye, but we can address it by being persistent and self-compassionate. You have already started today by learning about the toll of rumination on all spheres of your life. With each following stage of your healing, you get closer to what matters. Continue by keeping the most important person in your life — yourself — at the center of your thoughts and care.
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