We live in a culture that doesn't take mental health issues seriously. There's a lot of stigma. Some people tell you to just suck it up, or get it together, or to stop worrying, or that it's all in your head. But I'm here to tell you that anxiety disorders, they're as real as diabetes. Hi again. It's Dr. Jen, and I've noticed something with my patients. They often describe to me some classic symptoms of an anxiety disorder: constant worry, trouble sleeping, tense muscles, and a struggle with concentrating. But they aren't getting treatment. There's a lot of issues with mental-health care in this country. Some people don't have insurance that would cover it. Some have been dismissed or minimized in the past, and don't think seeking help will do any good. Some worry about the stigma and whether it could affect future jobs or relationships. But severe anxiety isn't a moral or personal failing. It's a health problem, just like strep throat or diabetes. It needs to be treated with the same kind of seriousness.

Before we can talk about anxiety disorders, let's talk about anxiety itself. Anxiety is the very real and normal emotion we feel in a stressful situation. It's related to fear. But while fear is a response to an immediate threat that quickly subsides, anxiety is a response to more uncertain threats that tends to last much longer. It's all part of the threat detection system, which all animals have to some degree, to help protect us from predators. Anxiety starts in the brain's amygdala, a pair of almond-sized nerve bundles that alert other areas of the brain to be ready for defensive action. Next, the hypothalamus relays the signal, setting off what we call the stress response in our body. Our muscles tense, our breathing and heart rate increase, and our blood pressure rises. Areas in the brain stem kick in and put you in a state of high alertness. This is the fight-or-flight response.

However, when this response goes unchecked, it becomes a problem. And for many, this leads to chronic anxiety and overthinking. But there are ways to break this cycle.

Understanding the Relationship Between Anxiety and Overthinking

Anxiety and overthinking are two sides of the same coin. Anxiety often leads to overthinking, and overthinking can heighten anxiety. When you overthink, you're essentially stuck in a loop of worry, constantly mulling over every possible outcome, every worst-case scenario, and every potential mistake you could make. This loop not only exacerbates anxiety but can also lead to a state of paralysis where decision-making becomes nearly impossible.

The root cause of overthinking is fear—fear of the unknown, fear of failure, fear of making the wrong choice. Anxiety magnifies these fears by triggering a cascade of 'what ifs' and 'could bes.' Over time, this pattern of thinking strengthens the neural pathways associated with anxiety, making it even more challenging to break free from the cycle.

In essence, overthinking is an attempt by the brain to solve problems that are, often, unsolvable. It's a misguided effort to gain control over situations where control is inherently limited. This continuous mental gymnastics can lead to exhaustion, frustration, and an even greater sense of helplessness.

Why Overthinking Won’t Solve Your Problems

Overthinking is the mind's way of trying to solve perceived problems by obsessively analyzing them from every possible angle. However, the biggest problem with overthinking isn’t just that we do it, but that despite thinking about things repeatedly, it doesn’t actually help us solve our problems. In fact, it can make things worse.

We are often led to believe that more thinking leads to better results. Society glorifies intelligence and analytical thinking, promoting the idea that smarter people—those who can think critically and solve complex problems—are more likely to be successful. However, data suggests that this is not always the case. For example, members of Mensa, an organization for individuals with high IQs, do not necessarily have higher incomes than the general population. This challenges the assumption that higher intelligence and more thinking lead to greater success.

Overthinking can actually decrease performance rather than improve it. Consider social anxiety: individuals with social anxiety often overthink every aspect of a social situation—before, during, and after the event. Instead of helping, this overthinking often causes them to perform worse in social interactions because they are so caught up in their thoughts that they can't fully engage with the situation. It's akin to trying to walk while consciously thinking about every single movement. The more you think about it, the harder it becomes.

Breaking Free from the Overthinking Cycle

If thinking alone isn’t the solution, then what is? The answer lies in learning and experience rather than endless mental rumination. To break free from overthinking, one must expose the brain to new data—new experiences that allow it to learn, adapt, and grow.

Exposure therapy, a technique often used to treat anxiety and phobias, involves gradually facing feared situations rather than avoiding them. By doing so, the brain learns through direct experience that these situations are not as threatening as previously believed. Similarly, if you're overthinking about social situations, try stepping out of your comfort zone gradually—attend small social gatherings, initiate conversations, or practice public speaking in a controlled environment. The goal is to gather real-world data that challenges your mind's fearful assumptions.

Overthinkers often rely too heavily on their thought processes at the expense of other cognitive and emotional tools, like intuition and empathy. This is particularly true for those who were identified as "smart" or "gifted" early in life. They learn to depend on one mental tool—thinking—while other tools become rusty from lack of use. The result is an unbalanced mind that may be highly analytical but lacks other forms of intelligence, such as emotional intelligence or practical intelligence.

6 Therapy Tools to Help You Stop Overthinking

1. Noticing and Naming: The first step to overcoming overthinking is to become aware of when it's happening. Learn to recognize your triggers and patterns. Set alarms or ask friends to point out when you’re spiraling into overthinking. Simply naming the behavior, such as saying, "I'm overthinking," can help you step back from it.
2. Scheduling Worry Time: Instead of letting worry consume your day, schedule specific times to ruminate. Set a time each day—say, 2 p.m.—to allow yourself 30 minutes to think about what's bothering you. Write down your worries on paper, rather than just letting them swirl around in your head. This approach creates boundaries around worry, making it less likely to intrude on the rest of your day.
3. Attention Shifting: Train your mind to shift focus away from unhelpful thoughts. Think of your mind as a TV remote that can change channels from negative, repetitive thoughts to something more positive or constructive, like gratitude, problem-solving, or present-moment awareness. Mindfulness and cognitive diffusion exercises can help with this.
4. Living in the Present Moment: Distract yourself by focusing on the present. Use your senses—what can you see, hear, or feel right now? Engage in activities that bring you into the "here and now," like gardening, playing a musical instrument, or exercising. The more you practice being present, the less time your mind will have to dwell on overthinking.
5. Concrete Thinking over Abstract Thinking: Overthinkers tend to engage in abstract, vague thinking that leads nowhere. Instead, focus on concrete actions you can take right now. Replace "Why am I such a failure?" with "What is one small thing I can do to improve my situation today?" Concrete thinking moves you from worry to action.
6. Values-Based Living: Understand what you truly value and align your actions with these values. When you focus on living according to your values, your energy shifts from unproductive overthinking to meaningful activities. Identify what matters most to you and take small steps towards that.

Anxiety and overthinking feed into each other in a vicious cycle that can feel impossible to break. However, by understanding the relationship between these two mental states and employing tools like scheduling worry time, shifting attention, and focusing on values-based living, you can begin to regain control over your mind. Remember, it’s not about thinking your way out of problems; it’s about experiencing life, learning from it, and allowing your brain to develop healthier, more adaptive patterns. Your mind is incredibly capable—give it the right tools, and it can help you find peace and clarity amidst the chaos.