Is Overthinking A Symptom Of A Mental Health Disorder? Understanding The Cycle Of Anxiety

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?

“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 cause 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. 

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 over-analyze it. This might continue until they reach a point of panic or 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 the anxiety cycle

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

• 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 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 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 Mmindfulness meditation may be helpful practices for combatting 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 a 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.