How to Spot Overthinking
What Anxiety Sounds Like
“I keep feeling like everyone is mad at me.”
“I can't shut my mind off.”
“I feel nervous and worried all the time.”
“I can’t just do one small thing without feeling like I have to do everything and get overwhelmed.”
“I lay in bed at night and my mind races.”
“I playback conversations after they've happened and worry if I said something wrong.”
“I get nauseous before I go to school.”
“I forget what I had to say.”
I’ve heard all of this from clients who struggle with anxiety and overthinking. Maybe you relate?
These thought loops are easy to get caught up in. At best, anxious thoughts are distracting. At its worst, it can be damaging to our self worth.
Let’s get some clarity on what anxiety looks like. Generalized anxiety disorder, from the Diagnostic and Statistical Manual of Mental Health Disorder 5th edition, means:
Excessive worry; feeling fearful or nervous of the future
Difficulty managing worries
Three or more of the following six symptoms: Feeling on edge or restless, easily fatigued, difficulty managing concentration or mind going blank, irritability, muscle tension, trouble falling asleep or staying asleep
The anxiety / worry is not better explained by substance use, medical condition or other psychological diagnosis
These symptoms capture what anxiety looks like at its most basic form. There are also other types of anxiety disorders.
Anxiety Brain
When “anxiety brain” takes over, it can be hard to find our footing. Anxiety likes to keep us in the fear space. In fact, anxiety activates the fight or flight center of the brain.
Ever feel like it’s hard to think logically when you feel anxious? That’s because there is neurological activation happening in the brain and therefore also in our nervous system. The prefrontal cortex, our logical reasoning center, becomes impaired when you are anxious. The amygdala takes action and releases stress signals. The body tenses, bracing for survival.
This wiring in our brain can make it difficult to slow down and challenge unhelpful thoughts. So now that you know the science, let’s talk about what you can do for your nervous system.
Shift to the Present Moment
This is where somatic mindfulness comes in. Shifting your attention to the present moment is a powerful tool.
When we stop noticing what’s happening in and around us, it’s easy to get stuck inside anxious thought loops. Often, what we’re worried about is not actually happening now. Turning your attention to the present moment brings us back to what’s happening right now, and the safety that’s naturally happening around us.
Notice what is happening right now. Sometimes it’s easier to drop into the present moment by orienting to where we are physically in the world.
What do you see around you? What colors do you see? Maybe you pick one color to look for before moving on to another. Maybe you look for the rainbow.
What sounds do you hear? Can you pick out three sounds in your immediate environment?
What are some things you can physically feel or touch right now? Notice the sensations of those textures or even what you image it might feel like.
What does the ground feel like beneath you?
What do you smell right now?
Are there any lingering tastes you notice?
Now, take an opportunity to bring your attention to your body and see what happens next. How does it feel to be aware of this moment? What sensations are you experiencing in your body? Maybe your heart is racing, or your breathing is shallow. Maybe there’s tension in your jaw or shoulders. Maybe it feels easier to let go of some of that physical tension than it did a moment ago.
Through repetition and practice, you will begin to build awareness of what’s happening when these worries come up for you. This skill is a muscle you can strengthen with time and a little patience. There’s no need for perfection, just curiosity and attention.
Feeling like you might benefit from processing your worries with professional support? Therapy can be a valuable aid to get individualized help, unearth the root of your anxiety and practice implementing tools to bring you closer to your authentic self. Feel free to reach me at my contact form to schedule a consultation.
Talk soon,
Eva