Dealing with Anxiety and Overthinking: Practical Guidance 

Worrying is a natural part of life. However, if your anxious thoughts evolve into overthinking, you might need some support to regain control. 

What is Overthinking? 

It’s completely normal to feel anxious before significant events, such as exams or a driving test. These nerves show that you care about the outcome. Once the event is over, these anxious thoughts tend to subside. 

But overthinking occurs when these worries persist, often spiralling into excessive rumination. While it may feel like you’re problem-solving, it can actually be more harmful than helpful. Instead of using your thoughts to improve your life, you can find yourself stuck in a harmful cycle of anxiety. 

Overthinking: Worrying About the Future 

When we're uncertain or vulnerable about what's to come, overthinking can take hold. This can set off a chain of increasingly negative and catastrophic thoughts. For example: 

• "I made a mistake at work" > "Will I lose my job?" > "How will I afford the mortgage or rent?" > "Could I end up homeless?" 

This cycle can quickly escalate, making it hard to break free from your anxious thoughts. 

Dwelling on the past 

While self-reflection can be beneficial when it helps us learn from past experiences, continuously dwelling on how past situations might have unfolded differently isn’t helpful for your mental health. This kind of rumination can keep you trapped in negative thought patterns. 

You are not alone feeling this way 

According to a recent survey of MyHealth app users, 40% selected "Anxious thoughts" as the health concern most relevant to them. This highlights just how common anxiety and overthinking are, and that help is available. 

5 Top Tips to manage anxiety and overthinking 

• Schedule Time for Your Worries 
  If you're caught in a loop of overthinking, set aside a specific time later in the day (for example, 6pm to 7pm) to focus solely on those thoughts. This tactic helps break the cycle and gives you permission to let go during the rest of the day. 

• Reframe Your Thoughts 
  Rather than thinking, "I’m a bad spouse", try rephrasing it to, "I notice that I’m thinking I’m a bad spouse". This shift helps you recognise that thoughts are not facts – and that beliefs can be changed. 

• Engage in Physical Activity 
  Moving your body, even if it’s just a short walk, can have a profound impact on your mental health. Spending 20 minutes a day in nature has been proven to reduce stress and improve well-being (Source: Harvard Health).  

• Listen to Music 
  Music taps into different areas of the brain, making it an effective way to disrupt negative thought patterns. Choose music that contrasts with how you’re feeling, and don’t be afraid to sing or dance along! 

• Limit Your Social Media Usage 
  Social media can often be a trigger for anxiety. Reduce the frequency with which you check your accounts and disable notifications. By limiting exposure, you reduce the risk of social comparison and negative thought spirals. 

Further resources on Anxiety, Overthinking, and Anxious Thoughts

• Putting anxiety to bed - Mind  
• Anxiety disorders – Rethink Mental Illness  
• 10 Signs You're Overthinking (And What To Do About It) – Forbes  

How Doctor Care Anywhere Can Support You with Anxiety and Overthinking 

At times, seeking professional help is the key to overcoming anxiety and its effects, such as overthinking or even physical symptoms like teeth grinding. Our team of GPs and Advanced Clinical Practitioners (ACPs) is available 7 days a week, 365 days a year, offering compassionate care when you need it most. 

We can provide diagnoses, treatment recommendations, and guidance on therapy options, including medication and mental health support.

Visit our Anxiety Section to learn more about how we can help you feel better.