Anxiety and overthinking can feel like an endless loop. Maybe you’ve replayed a conversation again and again or worried about something you can’t control. These patterns, while common, can be exhausting—but they don’t have to be permanent.
Understanding Anxiety and Overthinking
Before you can change your relationship with anxiety and overthinking, it’s important to recognize what you’re up against.
Anxiety is your body’s response to stress. It often feels like unease, nervousness, or even dread about what might happen. Physical signs might include a racing heart, restlessness, or trouble sleeping.
Overthinking is the pattern of analyzing or worrying about something repeatedly. This can mean rehashing the past (“Why did I say that?”), or spiraling about the future (“What if I mess up tomorrow?”). Overthinking and anxiety feed off each other, quickly turning trivial worries into larger ones.
Life changes, high expectations, work pressures, and social comparison are just a few of the triggers many women experience. Hormonal shifts and playing many roles can intensify these feelings, making it even harder to break the cycle.
Practical Strategies to Quiet the Mind
If worry feels overpowering, there are ways to interrupt that pattern and care for your mind and body.
Mindfulness and Meditation Techniques
Practicing mindfulness grounds you in the present. Try this:
- Take five slow breaths, noticing the rise and fall of your chest.
- Label what you feel (“I notice worry”).
- Pay attention to your senses—what do you see, hear, touch, or smell?
Exercises like this offer relief—even in stressful situations. Guided meditations and apps like Headspace or Calm can also support you in building a regular practice.
Cognitive Restructuring
How you talk to yourself matters. Cognitive restructuring means challenging negative thoughts and replacing them with more balanced ones. This is one of the main approaches I use in therapy sessions.
For example, if you think, “I can’t handle this,” pause. Ask yourself, “Is that really true? Have I handled tough things before?” It can help to write your thoughts down, then reframe them in a gentler light.
Physical Activity
Moving your body is a natural stress reliever. You don’t need an intense gym sesh to get the benefits:
- Try a quick walk outside, focusing on your feet hitting the ground.
- Stretch or practice yoga to release tension.
When to Seek Professional Help
You deserve support, especially when anxiety and overthinking interfere with your daily life. Therapy isn’t just for moments of crisis; it’s a safe space to explore your thoughts and learn new ways to cope.
What are your options?
- Cognitive Behavioral Therapy (CBT): Focuses on reshaping thought patterns and building practical skills. As mentioned before, I primarily use this approach in therapy sessions with clients struggling with anxiety.
- Mindfulness-Based Therapy: Blends mindfulness and acceptance strategies for lasting relief.
- Support Groups or Counseling Groups: Sometimes connecting with others who understand can make a huge difference.
As a therapist, I can help you make sense of your feelings, set realistic goals, and practice self-compassion every step of the way. Reach out to schedule a consultation and we can begin the journey to calm together.