Anxiety: The Overthinking Olympics (And How to Stop Competing)

I have a confession: I’ve been an overthinking champion for years. If overanalyzing was an Olympic sport, I'd have at least three gold medals. Sound familiar? Welcome to the club - where our brains work overtime, solving problems that don’t exist and preparing for catastrophes that never come.

Anxiety isn’t just about feeling nervous before a big presentation or a first date. It’s the constant hum in the background, the voice that whispers, "What if?" at 2 AM when you should be sleeping. It’s the reason your heart races when you see a text that just says "Hey", because obviously, that means something terrible is about to happen, right? (Spoiler: It’s usually just "Hey.")

The Science of Spinning Out

Anxiety is our brain's way of trying to protect us. Back in the caveman days, it kept us alive - "Is that a lion? Should I run?" But now, our biggest threats aren’t wild animals; they’re unread emails, awkward small talk, and whether or not we sounded weird in that voice note we sent five hours ago.

When our brains perceive a threat (even an imaginary one), they trigger the fight-or-flight response. Adrenaline surges, heart rate spikes, and suddenly, you're spiraling into the great abyss of "What if?" before you even realize it.

The "What If" Spiral: A Love-Hate Relationship

Let’s be real: sometimes anxiety is oddly productive. It makes us double-check things, be prepared, and occasionally keeps us from doing really dumb stuff. But most of the time, it’s just exhausting.

It’s like having an overprotective parent living in your head, constantly reminding you of everything that could go wrong. “Did you lock the door?” “What if you embarrass yourself?” “What if they secretly hate you?”

How to deal with anxiety

1. Practice Deep Breathing & Relaxation Techniques:

   Breathing helps with anxiety by activating the parasympathetic nervous system, reducing stress hormones, and restoring oxygen-CO₂ balance, which calms both the mind and body.

   - Techniques like box breathing, 4-7-8 breathing, and physiological sighing can quickly lower anxiety and improve emotional regulation.

2. Move Your Body, Even a Little:

   Anxiety builds up as restless energy. Shake it out, take a walk, or stretch - your body needs a physical outlet.

   
   

3. Sensory Grounding:

   Anxiety often pulls you into your mind, making you overthink or panic about the future. Sensory grounding brings you back into your body and the "now," giving your brain a tangible, physical focus.

   Some techniques are:

   - The 5-4-3-2-1 method (Name 5 things you see, 4 things you touch, 3 sounds, 2 scents, 1 taste.)

   - Carry a small fidget toy, smooth stone, or essential oil to engage your senses.

4. Practice Self-Compassion

   - Treat yourself like you would a friend in distress.

   - Accept that it’s okay to feel anxious 

5. Talk to Someone (Anxiety Shrinks in Connection)

   Anxiety tells you to isolate - don’t listen. Call a friend, join a support group, or even just be around people.

   
   

6. Sleep, Eat, Hydrate (The Boring but Crucial Basics)

   Lack of sleep, blood sugar crashes, and dehydration all worsen anxiety. Prioritize good sleep, balanced meals, and enough water.

7. Seek Professional Help If Needed

   If anxiety interferes with daily life, therapy can help.

You don’t have to navigate anxiety alone. Our team at The TherapySphere is here to support you with expert guidance and evidence-based approaches. Book a session with us today and take the first step towards managing anxiety.

The Bottom Line

Anxiety isn’t just "all in your head"- it’s real, it’s messy, and it doesn’t mean you’re broken. It just means you have a brain that cares a lot about keeping you safe, even when there’s no danger.

So, let’s stop competing in the Overthinking Olympics. And if you're looking for a space to talk about it - real conversations, not just self-help tips on Instagram - our peer group spaces and workshops are open for you. Because navigating anxiety is easier when you don’t have to do it alone.

Now, go text that friend back. It’s just "Hey." I promise.