The Vicious Cycle Of Anxiety: Is Overthinking A Mental Health Disorder?
Overthinking, a pattern of obsessive thoughts, can be a common source of stress and anxiety.
Overthinking can affect you in numerous ways. However, there are various strategies that may be helpful for breaking free of the cycle of overthinking. Below, we will explore these strategies in more detail in this article, along with possible symptoms of overthinking, mental health considerations, and more.
What is overthinking? Is it a mental health disorder?
“Overthinking” is another word for rumination, a phenomenon that the American Psychological Association defines as “obsessional thinking involving excessive, repetitive thoughts or themes that interfere with other forms of mental activity.” In other words, overthinking may be considered a pattern in which one obsesses over a certain thought, set of thoughts, dilemma, or situation.
It may be important to keep in mind that overthinking can go beyond occasional negative thoughts, with the potential to take mental energy, brain power, and attention away from other activities and tasks. This, in turn, may create challenges in numerous areas of an individual’s daily life.
What are the symptoms of overthinking?
Overthinking may look different depending on the circumstances and individual, and what represents overthinking for one person may not necessarily be overthinking for another.
Common symptoms of overthinking
- Repeatedly thinking back on past events, challenges, or mistakes
- Fixating on worst-case scenarios
- Extensively replaying difficult situations or interactions
- Second-guessing previous choices
- Feeling unable to relax
- Having trouble sleeping
- Being unable to concentrate on present situations due to dwelling on the past or future
The connection of cycles of anxiety to physical and mental health
In some cases, when left unaddressed, overthinking may have the potential to interfere with a person’s day-to-day activities by taking attention away from present responsibilities and events. Overthinking can also affect a person’s mental health. Given this, it may be natural to wonder, “Can overthinking affect my mental or physical health?”
Overthinking can be a symptom of anxiety disorders
In order to answer this question, it may first be worth emphasizing that overthinking alone is not generally considered a mental health condition. However, depending on the circumstances, overthinking may be a symptom of, or a contributor to, certain mental illnesses.
Disorders where overthinking is a common symptom
- Generalized anxiety disorder: Also known as generalized anxiety, or generalized anxiety disorder (GAD), generalized anxiety disorder is typically characterized by excessive or uncontrollable worries or fears. Generalized anxiety disorder, GAD is considered one of the mental illnesses most commonly associated with overthinking.
- Depression: Also known as major depressive disorder, depression may be accompanied by symptoms such as feelings of sadness or hopelessness, or a loss of interest in previously enjoyed activities.
- Obsessive-compulsive disorder: Also known as OCD, obsessive-compulsive disorder is typically characterized by uncontrollable, obsessive ideas or thought patterns, in addition to urges to engage in repetitive behaviors, also known as “compulsions.”
These are all examples of mental illnesses that may be accompanied by overthinking as a symptom.
Understanding the anxiety cycle and the link between overthinking and anxiety
As mentioned, overthinking can be a manifestation of an underlying mental health condition. There is a connection between anxiety and overthinking. People diagnosed with anxiety disorders can get stuck in the cycles of overthinking. Individuals who repeatedly think of negative feelings and thoughts often experience anxiety.
In a cycle of anxiety: Does overthinking cause me to worry more?
One possible challenge that may come with overthinking is its potential to lead to more overthinking, creating a feedback loop.
For instance, a person might find themselves latching onto a particular thought, event, or source of stress and proceeding to overthink or overanalyze it. This might continue until they reach a point of panic or are overwhelmed, without having been able to do any concrete problem-solving. Feeling no closer to a solution, they might then decide they haven’t analyzed the situation enough, at which point the pattern may start all over again. In some cases, a person might feel as though they’ve found closure, only for doubts, anxieties, or questions to creep back in and take them back to the beginning of the cycle.
Overthinking and always feeling anxious: How the anxiety cycle affects you physically
This “cycle of overthinking” may feel difficult to escape, leading to elevated levels of stress and mental fatigue. Overthinking may give the feeling of being drowned in a vicious cycle of anxiety and worry. Those who feel stuck in a pattern of overthinking may also experience certain physical symptoms—either as a direct result of overthinking or as symptoms of an underlying mental health condition.
Potential physical symptoms of anxiety and other mental health disorders related to worrying
- Muscle tension or pain
- Headaches
- Trouble sleeping
- Changes in eating habits
- Restlessness or agitation
- High blood pressure, which may have long-term impacts on cardiovascular health
Calming the anxious mind: Breaking the vicious cycle of anxiety
The cycle of anxiety and overthinking may at times feel challenging to stop. However, there are a variety of strategies available that may be helpful for you to break free of overthinking and anxiety.
Strategies for breaking the anxiety cycle
Setting a time limit: It may be naturally common at times to feel trapped within a pattern of overthinking. In these cases, setting a time limit for ruminating may be helpful for reestablishing a sense of control over the situation. You might consider setting aside a certain set amount of time (e.g., 10 minutes) for overthinking, for example, ten minutes T—and then, you might try to deliberately change activities, even if you haven’t reached a conclusion or solution yet.
Practicing mindfulness: Overthinking may lead to a sense of detachment from the present moment, which may in turn affect one’s objectivity or ability to connect with what’s important. Mindfulness and Mindfulness meditation may be helpful practices for combating this, as this practice typically emphasizes connection to the here and now. and bringing potential relief from feelings of stress and anxiety.
Writing things down: Sometimes, overthinking may be a result of trying to process many different conflicting thoughts, worries, or sources of stress at once. In these cases, journaling, free-writing, or making lists may be helpful for processing one’s emotions and detangling one’s thoughts. This may bring a sense of added clarity, or a new perspective on the source of rumination.
Stepping away: When you’re caught in the cycle of overthinking, it can be natural to lose, you may sense that you lose sense of clarity, which may impact your ability to effectively address the source of concern. For this reason, intentionally distracting yourself from the rumination, even if just for a few minutes, may be helpful for promoting self-reflection and identifying new ways of approaching the problem.
Seeking outside support: Overthinking may sometimes be described as a feeling of being “trapped in one’s own head.” When you’ve been puzzling over a problem or situation for a long period of time, getting a fresh perspective by talking to someone may be a source of exposure to new solutions or viewpoints. Speaking to a mentor, family member, or friend may be helpful for gaining insight or sorting through your thoughts.
Therapy for managing cycles of anxiety and overthinking
For those in search of extra support in managing overthinking and anxiety, therapy may also be a helpful resource. A licensed therapist may be able to provide a safe space for exploring the emotions around the source of worry, in addition to offering advice for reframing unhelpful thoughts and strategies for identifying and managing rumination. However, commuting to a therapist’s office may be challenging for individuals experiencing overthinking, especially if it’s related to anxiety or depression.
Commuting to an in-person therapy appointment may not always be feasible, however, particularly for those whose rumination is connected to feelings of anxiety or depression, which may make leaving the house difficult at times.
Online therapy to overcome the cycle of anxiety and overthinking
If you’re experiencing difficulty with rumination and anxiety but feel hesitant about traditional in-office therapy, you might consider online therapy. With online therapy at BetterHelp, you can connect with a therapist in a way that’s most comfortable for you, whether via audio, video, or live chat. You can also communicate with them in between sessions through in-app messaging, and they’ll respond as soon as they can. This feature allows you to communicate with your therapist about any obsessive thoughts or other challenges in between therapy sessions. Online therapy through platforms like BetterHelp may provide an alternative, offering the ability to attend therapy from the comfort of one’s own home.
Therapy for anxiety disorders and mental health-related symptoms
Online therapy has been found to be an effective alternative to in-person therapy when it comes to treating mental illnesses that may be associated with overthinking. For instance, a 2017 study found that internet-based cognitive behavioral therapy (CBT) was a useful treatment for conditions such as generalized anxiety disorder, depression, and obsessive-compulsive disorder, among other disorders.
Takeaway
Strategies for breaking free of overthinking may include practicing mindfulness, writing things down, journaling, seeking outside support, setting time limits for rumination, and seeking outside support by taking a step back, including through therapy. If you don’t feel comfortable with in-person therapy at this time, you might consider online therapy. With BetterHelp, you can be matched with a therapist who has experience helping people with overthinking. Take the first step toward stopping the cycle of overthinking and reach out to BetterHelp today. For those in search of extra support, therapy—either in-person or online—may also be a helpful resource.
What is the cycle of anxiety?
The cycle of anxiety is often a vicious cycle where you feel anxious about a situation, then try to find short-term relief through avoidance strategies or safety behaviors, like evading feared situations or relying on a routine that feels safe. While this may seem to help at the moment, it often exacerbates fears, reduces confidence, and makes facing more challenging tasks increasingly difficult in the long run. You may find yourself constantly anxious about things, and the cycle continues. Breaking this cycle often requires learning healthy coping skills, increasing awareness, and sometimes seeking clinical interventions or support from family members or a therapist.
How can you snap out of anxiety?
Snapping out of anxiety isn’t always easy because anxiety often persists as a vicious cycle of fear, distressing bodily sensations, and avoidance behaviors. When you feel anxious, your instinct might be to use safety behaviors for short-term comfort, but this can reinforce anxiety and lower self-confidence over time.
To cope with this pattern, it’s important to develop healthier strategies. Deep breathing and clinical interventions, such as therapy or medication, can help break the cycle. Some people prefer to seek additional support from family members, while others work solely with professionals to build an improved sense of control.
Recognizing what’s happening in your mind and body and responding with purpose are vital steps toward managing anxiety and escaping the loop. The best way to deal with it may be to consult a mental health professional.
When is anxiety at its peak?
Anxiety is at its peak during a high-stress situation, when your body experiences the fight-or-flight response. An example is when you get nervous easily when you face your triggers. This can cause intense bodily sensations, such as a rapid heart rate or shallow breathing, along with a strong urge to escape or avoid the presentation or feared situation at hand.
During these moments, people often rely on their preferred safety behavior, which may include avoiding eye contact, rehearsing conversations, or sitting near exits, to gain short-term relief. While these responses may seem helpful in the short term, they may reinforce avoidance tendencies and make you feel more anxious in future situations. Over time, you may notice that even low-stakes events induce a sense of discomfort or panic.
Recognizing the signs of peak anxiety and practicing grounding techniques can help you cope more effectively. Long-term progress may also come from gradually reducing safety behaviors and facing an anxiety-provoking situation with professional guidance.
What is the pattern of anxiety?
Anxiety starts with anticipation until it develops into heightened worry. At some point, you would experience temporary relief, but then you eventually fall back into the cycle. You may begin to feel anxious, worrying about what could possibly happen next.
To cope, you may use avoidance to evade the situation that triggers anxiety. This may provide short-term relief, but it doesn’t solve the problem. You may notice more signs of anxiety and become dependent on total avoidance.
It may help to realize there are many types of techniques that manage anxiety in a more efficient way. With professional support and more effective habits, you can learn to cope in a nonavoidant way and experience less anxiety in the long term.
How do I detach from anxiety?
To detach yourself from anxiety, try to practice mindfulness and meditate. Relaxation techniques can also help. These help reduce stress in short-lived moments of panic.
Some people become dependent on avoidance techniques to escape what makes them anxious, but this can exacerbate the issue over time. What might matter more in the long run is learning evidence-based techniques that offer healthier ways to manage anxiety.
How long do anxiety phases last?
The different phases of anxiety can last a few minutes or even longer, like days or months. It depends on how severe your anxiety is and whether avoidance behaviors are involved.
How do I stop the anxiety circle?
Try to seek help from mental health professionals. They can give you the best advice on how to break the anxiety cycle.
How can I get out of anxiety?
Getting out of anxiety may require several steps for success. Get in touch with a therapist to learn effective strategies to cope.
Does anxiety go away if you ignore it?
No. Anxiety may worsen over time if you choose to ignore it. You may think that your anxiety is gone after a temporary relief, but once you encounter your triggers, it can return.
What is Stage 4 anxiety?
Stage 4 anxiety is the level of anxiety where the person feels severe anxiety to the point that it impacts daily life.
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