Overthinking & Anxiety: 7 Signs Anxiety Is Taking Over

You finally have a chance to relax. But your brain doesn't. You replay a conversation from earlier in the day. You think about everything you need to do tomorrow. You worry about something that might happen next week. And before you know it, you're worrying about how much you're worrying. Does that sound familiar?

Everyone overthinks occasionally. But when worrying becomes difficult to control and starts affecting your sleep, relationships, work, or ability to enjoy life, anxiety may be playing a bigger role than you realize.

Here are seven signs to watch for...

1. You Replay Conversations Over and Over

“Why did I say that?”

“Did they take that the wrong way?”

“I should have said something different.”

It's normal to think about conversations afterward. But if you're constantly replaying interactions, analyzing what people meant, or worrying about how you came across, overthinking may be creating unnecessary anxiety.

2. You're Always Thinking “What If?”

Overthinking often focuses on things that haven't happened.

What if I make the wrong decision?

What if something happens to my kids?

What if I mess this up?

What if something goes wrong?

You do this because your mind tries to prepare for every possible outcome. The problem? There's always another “what if?”

3. You Have Trouble Turning Your Brain Off at Night

You're tired. You want to sleep. But the minute everything gets quiet, your brain gets busy. You think about work. Money. Your marriage. Your kids. Tomorrow's schedule. Something embarrassing you did five years ago.

When worry regularly interferes with your ability to fall asleep or stay asleep, it's worth paying attention to.

4. Making Decisions Feels Exhausting

Overthinking can make even relatively simple decisions feel overwhelming. You research. You compare. You ask other people what they think. You reconsider. And then you reconsider again.

Sometimes the fear of making the wrong decision becomes more stressful than the decision itself.

5. You Constantly Need Reassurance

Seeking reassurance from others may look like asking:

“Do you think everything is okay?”

“Are you mad at me?”

“Do you think I made the right decision?”

Reassurance can make anxiety feel better temporarily. But when you constantly need someone else to tell you everything is okay, the relief usually doesn't last very long. Soon, another worry takes its place.

6. You're Avoiding Things That Make You Anxious

Sometimes overthinking leads to avoidance: You don't make the phone call. You avoid the difficult conversation. You don't apply for the job. You skip the social event. You put off making a decision.

Avoidance may reduce anxiety temporarily, but it can also allow anxiety to have more control over your life.

7. You're Mentally Exhausted

This one is easy to overlook. You may still be functioning. You're working. Taking care of your family. Getting things done. Showing up where you're supposed to be. But internally, you're exhausted.

Constantly thinking, planning, worrying, analyzing, and preparing for what might happen takes a lot of mental energy. You don't have to be falling apart for anxiety to be affecting your life.

How Do You Stop Overthinking?

Telling yourself “just stop thinking about it” usually doesn't work. Instead, it can help to learn how to recognize anxious thought patterns and respond to them differently.

A few places to start:

• Identify what you can and cannot control.

• Notice when you're predicting the worst possible outcome.

• Limit how much time you spend seeking reassurance.

• Practice staying focused on what's happening right now.

• Challenge the assumption that every thought requires a response.

• Take action on problems you can actually solve.

• Learn healthy ways to calm your body when anxiety increases.

And sometimes it helps to talk with someone outside the situation.

You Don't Have to Wait Until Anxiety Gets Worse

Counseling isn't only for people experiencing a crisis. It can help you understand why you overthink, identify the patterns keeping anxiety going, and develop practical strategies for handling worry differently.

At MindRight Counseling & Coaching, our counselors work with adults and teens dealing with anxiety, stress, overthinking, relationship difficulties, work pressure, school stress, and feeling overwhelmed. We provide counseling in North Richland Hills and serve individuals and families throughout Keller and the surrounding Mid-Cities area.

If you've been telling yourself: “I just need to stop worrying so much.” Maybe it's time to try something different. If you are not sure which counselor would be the best fit for you? Contact us and we'll help you choose.

Learn more or request an appointment at mindrightcc.com