hi sam i struggle a lot with my overthinking to the point its out of control im 16 turning 17 in a month i genuinely dont know what to do about it anymore its every day every night every minute if i dont see something right ill also overreact and think something bad is happening if i dont see anything looking right ill overthink and jump to the worst case scenario and cant stop
Sam
Hi there,
It can feel exhausting when your thoughts are getting out of control and it can be easy to get trapped in a cycle of overthinking, especially when it’s happening a lot. If your overthinking is starting to impact your life, it’s good to get support. The first step can be taking time in the moment to stop that cycle. There are lots of ways to do that.
When you start to overthink, take time to name what’s happening and how you’re feeling. For example. You could say or write down, “I’m feeling like this situation is out of my control” or “I’m overthinking about this situation and I’m feeling anxious.” Taking time to recognise how you’re feeling and what’s happening can help you to feel more in control.
If you need to, give yourself time to write down what you think the worst case scenarios might be. Set a timer for a few minutes and give yourself time to express everything you think might happen. Writing things down can help you let things out when they’re going round in your mind, but setting a timer helps to stop you getting stuck in those things.
After you’ve taken some time, then focus on ways to feel better or calmer. We’ve got loads of ideas to help distract yourself, breathing exercises, and calming audio tracks which can help you to feel better. Explore the Calm Zone or get ideas using out Coping Kit.
Long term, it’s important to talk about what’s happening. Whether you get support from a Childline counsellor or someone you trust, talking about these thoughts can help you to see things differently. We’ve got advice to help if you’re struggling to sleep, and when things are getting on top of you, it’s okay to speak to your doctor as well.
Take care,
Sam
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