Anxiety and overthinking can creep into our lives unexpectedly, even if you don’t consider yourself an over-thinker. A trigger sets your brain into overdrive, and soon, thoughts begin to spiral. It’s not the initial thought that creates the problem—it’s the habit of letting those thoughts repeat and expand. The more we dwell on them, the harder it becomes to control or quiet our minds. This is where anxiety often takes root.

Life is inherently stressful, and our “fight or flight” response helps us stay safe in dangerous situations. When a real threat arises, fear triggers this response, and once the danger passes, our bodies recover and return to normal. Anxiety, however, is different. It occurs when we anticipate a threat that hasn’t happened yet.

Imagine this: you’re preparing for a presentation, and your logical mind knows you’re well-prepared. Yet, your emotional mind dredges up memories of past failures or fears of rejection. Your heart races, your breathing quickens, and your body reacts as though the threat is imminent. Over time, repeated stress like this can strain your body, potentially leading to illness.

Interestingly, research shows that anxiety is about 25% hereditary and 75% influenced by your environment. This means you have significant control over learning to manage your thoughts and reactions.

Take time to reflect on past situations that may have shaped your current responses. For example, did a parent or caregiver frequently express worry? Were you surrounded by people who saw challenges as threats rather than opportunities?

Consider how you view the world now. Do you see life’s events as largely within your control, or do you attribute them to luck? Do you see the glass as half full or half empty? By identifying these mental modes, you can start making conscious choices to reshape your perspective.

Mindfulness is a powerful tool for managing anxiety and overthinking. Contrary to popular belief, you don’t need to meditate to be mindful. It simply means staying fully present in the moment instead of dwelling on the past or worrying about the future.

Start by noticing your triggers. What situations or thoughts set you off? Understanding your reactions allows you to detach from those moments and realize that you are not defined by your thoughts or emotions.

According to the Mayo Clinic, one effective mindfulness exercise involves grounding yourself through your senses. The next time you feel overwhelmed, pause and focus on your immediate surroundings. Try this:

When anxiety or overthinking strikes, resist the urge to react automatically. Instead, channel positive energy into your body. Simple actions like stretching, taking a walk, or stepping outside for fresh air can shift your mindset and help transform negative energy into positive momentum.

Final Thoughts

Anxiety and overthinking can feel overwhelming, but they don’t have to control you. By exploring the roots of your thoughts, practicing mindfulness, grounding yourself, and taking intentional actions, you can build habits that foster calm and resilience. Remember, you have the power to choose how you respond—start small, stay consistent, and notice the positive changes over time.

Sources:

Kabrick, S. (2024, October 4). Coping with an anxiety disorder tips. Mayo Clinic Health System. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/11-tips-for-coping-with-an-anxiety-disorder