What Are the Harms of Overthinking? Serious Impacts on Mental Health | Safe and Sound
Overthinking, also known as overthinking, is one of the common causes of stress, anxiety, and many mental health problems. Although thinking helps you make better decisions, when it is excessive, it can become a major obstacle to life. According to psychiatrists, overthinking can have significant negative consequences for mental and physical health.
Phi Thuy Linh | Bachelor of Public Health – Mental Health Care Application Safe and Sound
Institute of Medical Technology Applications
1. What is overthinking?
Thinking too much can cause excessive stress.
Overthinking is when the mind keeps repeating a problem over and over, overanalyzing every possibility, worrying about the past or the future, and having difficulty breaking free from that train of thought. Overthinkers often ask themselves "What if..." or "I should have...", and often imagine negative, even unrealistic, scenarios.
1.1. When does overthinking become a psychological problem?
According to psychologists, overthinking becomes a psychological problem when:
- Impact on daily life : The person has difficulty sleeping, difficulty concentrating, loss of interest in work or favorite activities.
- Accompanied by anxiety or depression : Overthinking is accompanied by feelings of constant worry, sadness, or hopelessness.
- Uncontrollable : Overthinkers want to stop but can't, caught up in a spiral of speculation.
- Prolonged : This condition repeats itself for weeks or months at a time.
- Health effects : Causes headaches, fatigue, digestive disorders, or stress-related illnesses.
- Hindering relationships : People who think a lot can easily become sensitive, vulnerable, or have difficulty communicating openly.
1.2. Harmful effects of thinking too much
1.2.1. Causes excessive stress and anxiety
People who overthink often put pressure on themselves, leading to prolonged stress. When the brain constantly processes negative thoughts, the body will secrete a lot of the hormone cortisol, making you always in a state of anxiety and nervousness.
1.2.2. Leads to depression
Repetitive negative thinking can lower your mood and lead to depression. People with this condition often blame themselves, feel helpless and lose interest in life. Psychiatrists say that excessive negative thinking can increase the risk of long-term depression.
1.2.3. Effects on sleep
Overthinking can make it difficult to fall asleep or stay asleep, leading to chronic insomnia. This can lead to fatigue, memory loss, and difficulty concentrating. According to psychiatrists, chronic insomnia can exacerbate other mental health issues.
1.2.4. Decreased ability to concentrate and make decisions
Thinking too much leads to information overload and difficulty concentrating.
When you overthink, you are easily overloaded with information, have difficulty making decisions, or take a long time to process simple problems. This seriously affects your work and daily life. Psychiatrists say this can cause a state of "analysis paralysis," which makes the patient lose the ability to respond flexibly to real-life situations.
2. Serious impact on mental health
2.1. Increased risk of anxiety disorders
Overthinkers often have unreasonable worries, are prone to panic attacks, and have difficulty controlling their emotions. Psychiatrists say that prolonged negative thinking can lead to chronic anxiety disorders.
2.2. Haunting and fear
Some people may develop unfounded fears as they constantly imagine the worst-case scenario. These phobias can reduce their quality of life and cause them to avoid social situations.
2.3. Isolate yourself
They may avoid interacting with others for fear of being judged or misunderstood. This isolation can increase feelings of loneliness, reduce social connections, and even lead to more severe depression. Psychiatrists recommend that people who tend to isolate themselves seek support from family or a professional.
2.4. Reduced quality of life
Thinking too much prevents you from enjoying the present moment, always feeling insecure and unhappy. When the mind is dominated by unnecessary worries, people lose the ability to enjoy life to the fullest. Psychiatrists recommend practicing methods such as meditation, mindfulness or consulting a professional to control negative thoughts and improve the quality of life.
3. How to control overthinking?
3.1. Identify and control negative thoughts
Psychiatrists recommend that the first step to controlling overthinking is to recognize negative thoughts. Ask yourself, "Is this thought really helpful?" If the answer is no, try to redirect your attention to more positive things.
3.2. Practice mindfulness
Mindfulness is an effective way to reduce overthinking. By focusing on the present, people are less likely to worry about the past and the future. Psychiatrists suggest that practicing meditation, deep breathing, or yoga can help control thoughts better.
3.3. Maintain a healthy lifestyle
Maintaining a healthy lifestyle, including a balanced diet, exercising 30 minutes a day, five days a week, and getting 7-8 hours of sleep, can help reduce stress and overthinking. Psychiatrists emphasize that exercise is not only good for physical health but also helps the brain relax.
3.4. Write a diary
Journaling is an effective way to clear your mind. By writing down what is troubling you, you can see the problem more clearly and find a solution. Many psychiatrists recommend this method to improve their mental health.
3.5. Seek the help of a psychiatrist
If overthinking is seriously affecting your daily life, it may be worth seeing a psychiatrist. These professionals can help identify the root cause of the problem and recommend appropriate treatment. Some methods, such as cognitive behavioral therapy (CBT), have been shown to be effective in controlling negative thinking.
Overthinking can have serious effects on your mental and physical health. If left unchecked, it can lead to anxiety, depression, sleep disorders, and many other health problems. Psychiatrists recommend that practicing mindfulness, maintaining a healthy lifestyle, and seeking professional help when necessary are effective ways to control overthinking. If you feel that you are being affected by negative thinking, do not hesitate to seek timely advice and support from a psychiatrist.
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