How Stress Contributes to Anxiety and Panic Attacks - Part 3 : Over-Analyzing
In the previous two parts of this article we looked at how stress can contribute to anxiety and panic attacks and how negative thought patterns and perfectionism increases stress. We also talked about ways to begin thinking more positively and to begin getting over being a perfectionist.
Today, we will look at the final thought pattern which can increase stress and as a result increase anxiety and panic attacks. That thought pattern is obsessive analysis - or over-analyzing things to death.
Factor #3 - Over Analyzing Everything
Many people who suffer from too much stress make it worse by having a tendancy to over-analyze things. You may find that you keep going over the same problem again and again in your mind. Or perhaps you replay scenes from your day over and over in your thoughts and think about all the things that were said, how things went, what could have gone differently or what could go wrong because of the event.
You may find that you are afraid to do things because you have spent so much time analyzing all the things that could go wrong. Sometimes we can work ourselves up into such a frenzy over what “could be” that we wind up with too much anxiety to do anything or we experience panic attacks when we are put in the situation we have been thinking obsessively about.
If this sounds familiar, don’t worry. You are not alone. Many people unnecessarily increase their stress levels by playing the analysis game. There are some easy ways you can start training yourself to get over this, though, and as you do your stress levels will begin to return to where they should be and you should also notice a decrease in your general anxiety levels as well as a lessened possibility of having panic attacks.
Let’s take a look at a few ways you can get past over-analyzing things.
How to Stop Over-Analyzing Everything
Just like any habit, stopping obsessive thinking is not an overnight process. It is something that you will have to work at. The good news is, though, that if you stick with it and keep trying you can break the cycle and learn how to let things go.
One of the best things you can do when you find yourself stuck in an analysis-loop is to get outside yourself. The truth is, the only time we can live is right now - not in the past or in the future. Stop and ask yourself if what you are thinking about is something you can do anything about right now. If not, then find something that is happening right now to focus your attention on.
Try calling a friend, reading a book or turning on your favorite television show. Better yet, stop, sit down and write out a list of things in your life that you are grateful for. This does wonders in shifting your attention from something you don’t want to all the good things that you already have in your life.
Many people who over analyze things spend much of their time alone. Because of this it is easy to get stuck in your own head. After all, there aren’t many other people around to talk to and there isn’t a whole lot of mental stimulation besides that which you provide for yourself. If you do spend a lot of your time alone it can really benefit you to get out and socialize more. The more you are around and interacting with other people the more you are drawn outside of your head and into the “real” world.
If you don’t have a lot of friends you might want to consider joining a group in your area. Find an activity that interests you and see if there are any groups that meet regularly about it. If that is too big of a step for you first try participating in online forums about something you like. For instance, if you like to garden sign up for a gardening forum and start posting regularly. You will make online friends through the process and it will give you something else to focus your attention on.
Another thing you can do that works wonders for clearing your mind is to exercise. When your body is physically tired your mind will be calmer as well. Find an exercise that you enjoy and start doing it regularly.
Most importantly, you need to actively choose to think differently. Any time you catch yourself falling into old thought patterns choose a different thought instead. It may take several tries within a short period of time to overcome even one over-analyzing thought. However, each time you can break your thought pattern and replace it with a new, healthier thought will help to make the next time that much easier. With time your habit will become to think good thoughts, to enjoy life, and to take things at face value.
Be persistant. Don’t give up and you will find that every day is a little less stressful and your anxiety levels begin to fall.
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