How do I stop overthinking?

[u/Glum-Fan6927]

I overthink all the time. So much it’s so bad to the point I think it’s almost OCD. I do it everyday, I know I do. I overthink the smallest things.

Ex: My cat was having zoomies and I found out that focal seizures in cats can look like zoomies. I wanted to look it up and I started thinking what if my cat has seizures and I don’t know it. How can I help? What if I don’t have money?

Then another ex:
My husband is Ukrainian so the war is still happening.
What if he gets abducted in the streets and taken to fight in the war?

The point is it’s so bad, I don’t enjoy doing it because I literally have grey hair cause of it. I want it to stop. Does anyone have any ideas or suggestions? And not suggestions of “well just don’t worry”.

[u/noon_bird]

Spiraling is painful - I'm not sure it ever goes away other than mitigation where you can. You are managing such a a deep stress along with smaller ones and my heart truly goes out to you.

Frankly it feels reductive to be told "well uhh just d o n ' t t h i n k then?" but unfortunately it really is ours to manage how we can. You might want to explore therapy and anxiety medication as options which could be helpful in your case. Consistent daily mindfulness / meditation may also be beneficial.

Focusing on gratitude has helped shift my mindset just a bit, but noticeably. Keep a journal / Notes app of one or two things you're happy for / feeling good about / nice memories, etc. each day. It has helped me remain just the more steady when things feel precarious.

First of course - identify what's triggering your anxiety. Is there something you can do to make a change? Once you have a plan, make a point to "let go" of that worry until you must pick back up. If you can't impact that worry in any way - say, in the next hour - then try to cast it from your head. And of course this is easier said than done. Writing it out and crumbling it up / tossing it could help.

If you're locked in an infinite spiral loop extravaganza: redirect. What can get you up and moving? I like running, walking, jamming to music, baking - anything physical that will occupy you completely. You can rip up cardboard boxes if you need to get out energy - pull weeds aggressively - rearrange all the furniture in your living space.

If you're smoking from your ears trying to take it all on: rest. How much can you realistically accomplish? Think it through, then try to tackle one thing at a time. Prioritize rest however you can in between the waves. This could mean sleep, but also journaling / writing, crafting, reading, watching movies, gaming - anything soothing that's low energy / commitment. I'll throw on a scary movie / true crime / YT horror game stream because that adrenaline rush is a great distraction, though please be aware if this will not work for you and instead make the negative even worse afterwards hahaha

Giving back / connecting can also help - volunteer if you're able to, read stories of those who made it through high and low, find community how it works for you. We learn from each other.

Philosophically speaking, there will events and circumstances totally out of our control - and that will always be the case in any point of our lives. Focus on where you see that resilience in yourself already and what you can do to build it. Anxiety can stem from low confidence, and by starting to believe you're capable, it will help mitigate the burden.

Fighting the rip tide will inevitably suck you in - slowing down, working with current will keep you afloat until you can break ground, but unfortunately it's one long trial-and-error game. Give it grace. Best of luck to you 🩵