How To Deal With Anxiety As An Overthinker

Anxiety and overthinking are an undeniable duo. If one is pulled into action, it appears the other one is there too. When they’re coupled together doing their dance in your head, it’s as if the dance they’re doing turns to concrete. They are stuck in their spot in your mind, no one is getting them out, and it seems like there is no end to this anxious overthinking. 

The energy this creates of nervous, relentless thinking feels paralyzing. Each thought falls deeper and deeper into a spiral you feel you can’t control until it seeps out of your mind and into your body. 

The logic is gone and all the body seems to be able to do is search for a relief of the breath it’s desperately trying to catch. There’s a feeling in your chest that feels like peace and rest are so far unreachable that all you can do it jump deeper into the spiral of how to get out of this. 

To paint this picture, is to understand what it feels like to be in the spotlight of anxiety itself. The overthinking comes naturally, and as a natural overthinker yourself it feels like another day with more body discomforts from the anxiety. 

As an overthinking individual, I am no stranger to understanding the constant creep anxiety seems to have in life. As your mind starts to go in overdrive it’s only a matter of time before you start to feel it in your body. And that’s when I know my overthinking has evolved to anxiety. 

The thing that’s important to understand about overthinking is that it is a way for our minds to feel more in control, that is the purpose it serves. So, with that in mind..what purpose does anxiety serve? Anxiety is a natural measure to keep us safe, which is ironic as it makes you feel very unsafe when it really starts to build up. 

So if we take what we know, and we know at the point we are anxiously overthinking we are feeling out of control and unsafe that is a foundation we can build on. While it could all be from something we have fabricated, are worrying about something that hasn’t happened yet, or are ruminating on something that happened 10 years ago our body really does not know the difference. 

So for me, if I catch myself in this spiraling escapade of anxious overthinking I do a few things that helps reground me into feeling both in control (and out of overthinking) and safe (and free of anxiety). 

The first thing to reflect on for yourself is to see if you can see what you feel like right before you get to a place of no return. Having a plan when you have logic in place for when anxiety robs your logic is vital.

 For me, my place of no return is when I feel it in my body, specifically my chest. If it gets to that point for me it’s really already in panic attack mode. But I do know that if I start having the same thought at least 3 times I need to stop this in it’s tracks before it continues. 

So if you might relate and find yourself on the path to an anxiety attack by ruminating, what do you do? 

As an overthinker, and someone stuck in anxiety the thoughts are going and going and going. So I know I need to get out of my head and into something else. 

The first thing I do is talk to my partner, and tell her I’m stuck in rumination and can’t get out of my head. Say the thing you’re anxious about, and watch how out of pocket it may sound when you say it outloud. The same can go for writing it out. All I”m trying to do at this point is get out of my own head and into something else. 

Another way you can get OUT of your head and into something else is moving the energy you’ve sturred up in your body. Anxiety does not feel good, ever. But moving through it can help you move through it. 

I personally, love running, walking, or getting my gym time in if I am feeling this way. My gym time is also a fool proof way I know I can prevent and work through anxiety. Movement is a science backed way to combat that stagnant anxious feeling. 

And just because it does not necessarily feel good to do this doesn’t mean it won’t make you feel better than being in anxiety. I never necessarily WANT to but I do it anyway. 

Finally, prevention is the best tool I have found for anxiety when you’re an avid overthinker. This step is clearly personalized, but everyone has their own way to prevent anxiety. 

If we back track and know that anxiety is something to keep us safe. Overthinking is a way to feel in control of our lives. When what are some daily habits that keep up safe and feel in control of our day? 

For me, my gym routine is vital. Movement helps me get out of my head and into my life, it releases endorphins that fight the feeling of anxiety and helps me move through overthinking thoughts. I love my gym time and running first and foremost. I also love a good journaling session in the morning as it helps set up my mindset for the day ( a little dose of control) I can control how I react, how I go about my day, and the kind of mood I want to be in and journaling helps me plan my mindset. When you don’t plan or control what you can (which if your mindset) you’re subject to be controlled by anything that makes you reactive throughout the day. Another thing is a mindless hobby that’s fun, like beaded embroidery for me. It gets my mind to focus on one thing which really helps. Controlling your focus where anxiety has no room has helped tremendously. 

Anxiety may seem like in the moment it is something that will never leave, but instead of trying to get rid of it completely learning to manage it and work with it makes it more attainable. Notice what you feel like before the overthinking turns to anxiety, talk/ write to get it out of your head so it doesn’t keep going, move through it to move through it, and search for ways to prevent it that suits you and your lifestyle the best a means of feeling safe and in control. 

I work with my anxiety daily, and if I can do it as an overthinker you can too. :)