How to navigate overthinking as a Gen Z?

How many times have you imagined the worst-case scenario when things don’t go as planned? Maybe, far too often if you are someone like me. While stress is part and parcel of life, overthinking situations can exacerbate stress and lead to other health issues. This is why, experts suggest the young ones, especially the Gen Z who are more exposed to social media, need to act with caution.

Overthinking is not a recognised mental health disorder, however, it is associated with multiple health issues, said Dr Sudhir Kumar, neurologist, Apollo Hospitals, Hyderabad.

What is overthinking and how it manifests?

Overthinking often involves repetitive, intrusive thoughts that can be both distressing and exhausting. “It tends to magnify problems, making them seem more overwhelming than they are. This can result in heightened stress and anxiety, leading to physical symptoms like muscle tension and headaches,” explained Dr Ankita Priydarshini, consultant psychiatrist and behavioural medicine and founder and clinical head – Thriving Minds, Dehradun.

People with overthinking also have poor attention, focus, concentration, and therefore poor memory. They tend to imagine the worst-case scenarios and most often imagine negative outcomes,” added Dr Kumar.

According to Dr Kumar, it affects relationships too and can lead to problems in marriage and in friendships. He added that the quality of life is negatively affected.

What can help?

To mitigate these effects, individuals must recognise their overthinking patterns, challenge irrational thoughts, and practice mindfulness techniques. Seeking therapy or counseling can provide valuable support in managing overthinking and maintaining better mental health. Individuals need to understand that overthinking is a habit that can be changed, and doing so can lead to a more balanced and peaceful mind.

Some tips to help with curbing overthinking, courtesy of clinical psychologist Kamna Chhibber

– Engage yourself with another task as soon as you find the same thought emerging
– Acknowledge the emotions and challenges of the situation but keep trying to shift your approach toward solving the problem

– Focus on those aspects that can be solved and remind yourself to let go of those that can’t be
– Discuss with significant others around to build perspective about the situation or problem
– Share your emotional experience and seek support to be able to move away from the situation