Hi Haya,

I'm a final year medical student and I overthink a lot and by a lot means "a lot". I overanalyse the smallest details and end up with anxiety. I also have attachment issues.

I got the treatment of selective serotonin reuptake inhibitors (SSRIs) done for about one-and-a-half year and have already practiced grounding and breathing exercises, too — but the problem still persists.

What can I do for myself and to feel better. Could you please suggest something?

— An anxious medical student

Dear anxious medical student,

It sounds like you're going through quite a lot, and I can understand how overwhelming it must feel to constantly be caught in cycles of overthinking and anxiety.

First, I want to acknowledge the steps you have already taken — using grounding and breathing exercises, as well as seeking professional treatment through SSRIs — these are significant actions towards your well-being.

A critical aspect to look into is that while these tools and medications are helpful, they often address the symptoms rather than the underlying causes. To create lasting change, it might be time to explore the deeper psychological and emotional patterns contributing to these patterns and fuelling your anxiety.

Let’s take a further look at this.

Your anxiety is trying to communicate something important. It is a fear based emotion leading to excessive worry. The key is to approach it with curiosity. What are the thoughts that trigger your anxiety? What is making you anxious? What do you find yourself over thinking about?

Exploring your attachment patterns, understanding your history, working on your self-awareness, exploring what has made you into the person you are, what makes you feel the way you do, understanding your needs and attachment styles (whether anxious, avoidant or ambivalent) and how it impacts your relationships, anxiety, and even your thought patterns with a therapist could be transformative for you.

I would encourage you to focus on how your relational patterns are impacting your present.

In addition to assist you with overthinking since you're aware of your tendency to overanalyse, Cognitive Behavioral therapy can be especially effective. It helps you identify and reframe those negative thought patterns in real-time. CBT offers practical strategies to disrupt overthinking before it spirals into anxiety.

I would also recommend you Journaling for Cognitive Restructuring: Sometimes, putting your thoughts on paper helps with overthinking. A journaling practice focused on what you’re feeling, followed by restructuring those thoughts (For example, asking, "Is this thought helpful or accurate?") can help break the cycle.

In addition, (if you're no longer on SSRIs, or if you're feeling the benefits have plateaued) it may be helpful to have a conversation with your psychiatrist about whether adjustments to your medication are needed. Medications can support with therapy, and sometimes small tweaks can make a big difference in conjunction with psychological work.

Ultimately, a combination of therapy, self-awareness, lifestyle changes and perhaps medication can help you understand and resolve the root causes of your anxiety, allowing you to break free from the cycles of overthinking.

Last but not least, you’re doing important work already, so continue to give yourself credit for your resilience, persistence an efforts. Remember, it is a process that requires patience and persistence.

With the right support and self-compassion, you’ll find new pathways to feel better and regain a sense of balance.

Haya

Haya Malik is a psychotherapist, Neuro-Linguistic Programming (NLP) practitioner, corporate well-being strategist and trainer with expertise in creating organisational cultures focused on well-being and raising awareness around mental health.

Send her your questions to [email protected]

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