Beginning of a vicious circle… overthinking?
“Maybe you’re just overthinking this” has become a blasé statement that we’ve all heard or thought of at some point in our lives. We are troubled over something; our mind starts pondering around and we begin to question every single point… it’s a process. It’s human instinct to think things through when evaluating a situation or making decisions. Hence, we are perpetual thinkers. In fact, it is also alleged to be a survival tactic.
Did you ever find yourself sitting down to complete some important assignment or project, but mentally caught elsewhere? Then you feel disturbed and eventually you just feel sick. Has thinking ever made the whole scenario worse? Has thinking solved problems or prevented potential issues? Well, I have had a handful of such situations. Often, in such cases I hear my inner-self scream “Hey, you’re just overthinking again!”. Now, comes the real question, how much thinking is actually overthinking? And, why is thinking excessively considered so disastrous?
What is overthinking?
The Oxford Dictionary defines overthinking as; to think about something too much or for too long. Overthinking doesn’t just involve repeatedly thinking about that situation time and again, it also involves thinking about it in a way that is not at all beneficial. Revolving around the same situation for too long or rehashing does not ensure a positive or expected outcome. We often overthink or reflect on situations mainly because we are observant individuals, and are desperate for answers. In reality, we don’t pay heed to the fact that we’re often flogging a dead horse.
Difference between reflecting and overthinking
Firstly, it’s imperative for us to understand the difference between reflecting on a situation and overthinking about that situation. And this is exactly what most of us fail to comprehend. Often, we are caught thinking about something a friend said or some practical joke someone played and then wonder “Am I overthinking this?”. Well, here is how to find out. Reflection involves achieving a deeper insight into the situation and simultaneously gaining perspective about oneself with regard to the situation. This is commonly known as healthy problem-solving. It’s like a game of chess where you try to predict the opponent’s next set of moves, every time you make a move. On the other hand, overthinking entails sinking deep into the problem and dwelling on it. One could be ruminating about the past or even fretting about the future.
Overthinking — cause or consequence?
Secondly, we need to identify the cause of this excessive thinking. Experts state that this is one of the most difficult conundrums. Although in most instances overthinking is the start of the cycle, this is not always the case. Serious psychological problems could be the cause too and these are often linked to overthinking. Depression and anxiety could cause a person to overthink. Sometimes we can get anxious just thinking about us overthinking. This makes us genuinely feel helpless. Hence, it is often described as a vicious cycle.
Anxiety could turn up like a bad penny. Caught in thought we reach the point where we just snap and then it seems like we are mentally a mess. People end up being diagnosed with Agoraphobia or even Generalized Anxiety Disorder (GAD). Fear is what leads to unsettling thoughts and the cycle proceeds further. It can cloud your judgement, elevate your stress levels, and before you realize it, you’ll find yourself in a huge predicament. This is what eventually leads to analysis paralysis. Certain mental health issues like post-traumatic stress disorder (PTSD), selective mutism, and panic disorder could be the cause of overthinking. On the flip side, overthinking is a symptom of certain anxiety disorders.
Trapped in the cycle? What next?
Next step is recognizing the existence of any of the degrees of the circle in one’s life. Introspection is important but, not to the point where catastrophizing sets in. Ashley Carroll, a psychologist with Parkland Memorial Hospital, says “For some people, it can be kind of like a defense mechanism. So, I’m going to automatically assume that everyone is unworthy to be trusted, so that way I won’t get close to anyone, so I’m protecting myself.” Once this analysis gets to the point of fear and negativity, you’re already caught in the cycle.
Identify your fears and avoid meditating around bizarre ideas. This will change your self-perception and will also prevent you from thinking over irrational fears. Stop exerting your energy on answering ‘what if’ or ‘I wish’ or ‘I should have’. Instead, pen down your thoughts and solutions or you could talk it out as well. Some of us prefer writing while some prefer talking to someone about it. Everyone overthinks at some point but, if you aren’t able to turn your brain off at a point then, you’re stepping into the cycle. Having a good system to deal with it is definitely the prime option. Ward off catastrophizing, anxiety, and stressful thinking and turn them into useful, productive, and motivating thoughts. Think and reflect but stop as soon as it starts to affect.
