How do you stop overthinking?

[SeekingAfrica]

Obviously since I have anxiety, the whole "don't worry about it" saying is the least helpful thing. And these past months have been really trying my ability to problem solve. So lately I'm a ball of nerves. I explode into anxiety mode really easy. I don't sleep well, I have all these confusing unsettling dreams...I have panic attacks...anxiety days(like a day where I worry more than normal multiple times a day and doing anything is much more complex and slower than usual) and that is really wearing me out.
And it's getting more and more often too, it's gathering like a snow ball.

I try to solve the problems in the present, obviously. I try to give myself breaks, hot baths, more exercise. But it's still gathering and my problem solving is getting worse, as in...I get back into that state where if I am not able to get the solution for something at the exact moment, it overshadows everything else I am doing, and I feel sick to my stomach about it. And then my mind starts racing and a. thinking of everything that needs to be resolved asap(most of which I can't do much about yet) and b. spinning possible solutions of the problem(which sounds like a great thing, but if I don't get a solution the same day it leads to the bad sleep and bad concentration at other things I do). What do I do, it's really getting worse. It's now the same, I have this ball of fear in the pit of my stomach...because I can't solve something that I will need to solve soon. But soon. Not today. But my mind keeps going over and over it, wanting to assume the worst and fix it, now, today, somehow, it has to...

 

[ninja]

My preference is to try to think my way out of problems. I have tried but so far been unsuccessful in thinking my way out of anxiety (which creates overthinking for me). I do things to try to get myself back into feeling my body. I consciously walk slower, move slower, do affirmations and tell myself over and over that it will be okay because for me it will be okay, as I am no longer in any kind of danger. I find exercise helpful, though a beast to start when feeling so tired from the anxious thinking. Coloring, drawing, taking a walk. I tell myself it won't last forever and I give myself permission to quit feeling like I have to get everything done while having a flare of anxiety. Usually an increase in anxiety and fast-paced thinking indicates that I have a lot to say/process and need to let it spill it out to express it, somewhere safe. Because I know this I find it easier to be compassionate and patient with myself while feeling it. There is an end to it.
If all else fails, I just tell myself I have to make the conscious and painful effort to expand my patience because it is good for me. I find being on the internet, my phone, computer with the immediate feedback doesn't help at all. I go out of my way to take longer routes places. If I do use electronics I only use one at a time and do one thing on it at a time vs. having multiple going at once and jumping between them. Take really good care.

 

[blueangel371115]

I am the same way. My family thinks I'm weird. But from the way I see it, my traumas occurred mostly because someone said that I did or said something bad. Pretty much for a good portion of my life, everything I said or did was wrong. It was and is crippling, I can't have any interaction without analyzing it after, usually saying I screwed up and they probably hate me. Which isn't the case. I don't feel I can speak my mind.

 

[Deleted member 44394]

I've found that most people suffer with this - trauma or not. I've found the thing is not to 'be more perfect' ...but to work at being resilient and more imperfect. Not on shelling yourself off and protecting, but exposing and living. The point is not to be more secure but to be living, flexible...as a child is before they get all screwed up. I think with trauma you just naturally get like this, it's worse. It's not that you were criticized by others, it's that you have a mind that looks out for that. There is so much I could write on this - but suffice to say that it's good for now. You can't think your way out of anything, only process...which is what we should be doing.

Thanks,

 

[Vee]

When I get anxious, I try to distract myself. Exercise, gardening, cleaning, doing something constructive helps a lot. I also keep a worry journal. Writing is very therapeutic for me, and it also helps me identify my triggers. However, if you find that all these distracts don't help you change your mental channel, you may want to consider medication. I'm on a daily SSRI, and I find that it helps me the most with my anxiety. I was diagnosed with GAD long before I got PTSD. The medication pretty much stops me from dwelling on the anxious thoughts. I'll still get them, but I don't fixate on them and get the spiral of racing thoughts like I used to...

 

[TruthSeeker]

Obviously since I have anxiety, the whole "don't worry about it" saying is the least helpful thin...

When I'm like this-become nonfunctional or slow significantly in my productivity, I make sticky notes. Each stickynote has ONE task on it that needs to be done. I put them up on the wall wherever is convenient. Each time I complete a task, I take down a sticky note, crumple and toss. I put up no more than 8 at a time before rewarding myself....once all the sticky notes are tossed away, I reserve myself a (less than 1 hr treat-could be a show, a really great meal, bath and music,pedi, whatever). Tasks are not too complicated (1 load of laundry w/d put away)(Kitchen floor mopped)(Go to grocery store)(Clean the tub) etc. It is a form of self behavior modification. Before taking my earned reward, I put up more sticky notes so I don't do that while I'm taking a break. You gauge how many. You are your own rewarder! I find throwing those sticky notes away a tangible method of feeling progress.

 

[D.Duck]

I really feel sorry for you with the way you sound Seeking Africa. I've been like that before but not very often. There are two things I do to help me with the GAD. The first is a minimal dose of a Benzo and a Beta Blocker. They work on two separate systems and I can take additional small doses as needed during the day. The 2nd is if the 1st doesn't work and bring me down. I keep a call list on my phone of friends and family who I know are sympathetic and will listen to me without judgment. I can say as much as I want to them, they'll listen and offer me suggestions and heartfelt wishes I feel better. For me, there really isn't anything better than talking to people who listen and let me explain to them why what I'm worried about is something I don't need to be. I end up talking myself down. I just have to be selective about who I call.

I really wish you well and the best of luck.

Newbie: Can we mention specific drugs in the forums?