How To Deal With Anxiety and Overthinking

Introduction.

Let’s talk about something so many of us struggle with: anxiety and overthinking. If you’ve ever found yourself lying awake at night, replaying awkward conversations or imagining worst-case scenarios, you’re not alone.

Life gets stressful, and sometimes it feels like our minds are running a marathon we didn’t sign up for. But here’s the good news: you can learn to manage these feelings.

Anxiety and overthinking are more common than you might think. Studies show that nearly 20% of adults in the U.S. experience an anxiety disorder each year.

Overthinking, while not an official diagnosis, can be just as exhausting and is often linked to anxiety. It’s that endless loop of “What ifs” and second-guessing that leaves you mentally drained.

Understanding why this happens is the first step to tackling it. Our brains are wired to protect us from danger, but sometimes they overreact, treating minor worries like major threats.

That’s when the cycle of overthinking starts, and it can feel impossible to break. But you don’t have to live with this.

Let’s explore some practical ways to deal with anxiety and overthinking, so you can regain control of your thoughts and feel more at ease.

What Is Anxiety and Why Do We Overthink?

Anxiety is a natural response to stress or danger. It’s like your brain’s alarm system, telling you to stay alert.

This is helpful if you’re crossing a busy street or preparing for a big presentation. But when that alarm goes off all the time—about things that aren’t life-threatening—it can become overwhelming.

Overthinking often comes along for the ride. It’s when you dwell on things, analyze them endlessly, or imagine all the ways something could go wrong.

You might overthink a text message, a meeting at work, or even small decisions like what to wear. While some level of reflection is healthy, overthinking can make you feel stuck and more anxious.

Practical Tips to Manage Anxiety and Overthinking

Let’s get into the good stuff—how to actually handle this.

1. Practice Mindfulness

Mindfulness is about staying present in the moment, rather than getting caught up in the past or future. You don’t need to sit on a cushion and meditate for hours. Start small. Try focusing on your breathing for a minute. Notice how the air feels as it moves in and out of your nose. This simple practice can help you ground yourself when your mind starts racing.

Apps like Headspace or Calm can guide you through mindfulness exercises if you’re new to this.

2. Write It Down

Sometimes, your thoughts feel huge and uncontrollable in your head. Writing them down can help. Take a notebook and jot down whatever’s bothering you. It doesn’t have to be pretty or make sense. Once your thoughts are on paper, they often seem less overwhelming.

3. Set Aside “Worry Time”

This might sound strange, but giving yourself a specific time to worry can actually help. Set a timer for 10–15 minutes each day and let yourself think about whatever is on your mind. When the timer goes off, close the mental door on those worries.

4. Focus on What You Can Control

Anxiety often makes you feel like you need to control everything. But the truth is, some things are just out of your hands. Focus on what you can control, like your actions, responses, and perspective.

5. Move Your Body

Exercise isn’t just good for your physical health—it’s a game-changer for mental health too. Even a 10-minute walk can reduce anxiety by releasing endorphins and helping you clear your mind.

6. Talk It Out

Sometimes, you just need to vent. Talk to a friend, family member, or therapist about what’s on your mind. Sharing your worries can make them feel smaller.

7. Challenge Negative Thoughts

Anxiety loves to tell you the worst-case scenario. When this happens, ask yourself:

• Is this thought true?
• What’s the worst that could really happen?
• If it did happen, could I handle it?

Chances are, your mind is exaggerating.

8. Take Breaks From Social Media

Social media can make overthinking worse. Seeing other people’s “perfect” lives can make you question your own choices. Limit your screen time and focus on what’s happening in your life instead.

9. Practice Self-Compassion

Be kind to yourself. If you catch yourself overthinking or feeling anxious, don’t beat yourself up. Remind yourself that it’s okay to feel this way sometimes. You’re doing your best, and that’s enough.

10. Seek Professional Help

If anxiety or overthinking feels like too much to handle on your own, it’s okay to ask for help. Therapists are trained to give you tools and strategies to manage your thoughts. Cognitive-behavioral therapy (CBT), for example, has been shown to be incredibly effective for anxiety.

FAQs

Q: Is it normal to feel anxious every day?

It’s common to feel anxious now and then, but if anxiety is interfering with your daily life, it might be time to seek support from a mental health professional.

Q: Can overthinking cause physical symptoms?

Yes, overthinking can lead to symptoms like headaches, stomachaches, and even fatigue. This happens because your body stays in a state of stress for too long.

Q: How long does it take to overcome anxiety?

There’s no set timeline, but many people start to feel better with consistent effort and the right support. Small steps, like practicing mindfulness or seeking therapy, can make a big difference over time.

Q: Are there medications for anxiety?

Yes, medications like SSRIs or benzodiazepines can help some people manage anxiety. Talk to a doctor to see if this might be an option for you.

Conclusion

Anxiety and overthinking don’t have to take over your life. With the right tools and a little patience, you can learn to calm your mind and feel more at peace.

It’s not about stopping these feelings completely—it’s about learning how to respond to them in a healthy way.

Now, I want to hear from you: What strategies have helped you deal with anxiety or overthinking?