Overcoming Overthinking: 3 Scientific Ways to Retrain Your Brain and Reduce Anxiety
"Did I send that important email?"
And although they believe they did, their mind won't leave them alone, and it starts painting the worst-case scenarios:
"Is their boss angry? Project failure? Collapse of their professional future?"
If this situation sounds familiar to you, you are not alone;
According to "Psychology Today", what happens is the activation of an ancient safety system in the brain, specifically designed for a prehistoric world, but it has not adapted to the challenges of modern life.
* Why do we overthink?
1 _ The Stone Age still controls us
Thousands of years ago, primitive humans had to make immediate decisions:
Is that sound in the jungle just the wind, or a predator?
Those who anticipated the worst survived and passed on their genes to the next generation.
Thus arose what is now known as "negativity bias", the brain's tendency to focus on dangers.
2 _ The brain overreacts to negatives
Studies, such as those conducted by researchers Cacioppo and Berntson (1999), show that the brain reacts more strongly and quickly to negative stimuli than to positive ones.
Even in modern times, one negative comment in a performance review can overshadow dozens of compliments.
3 _ The smoke detector principle
According to psychologist Barlow (2004), the brain works like a highly sensitive smoke detector.
In the past, its alarm was useful. Now, this alarm can go off due to a notification on the phone or a vague email, leading to ongoing anxiety that is disproportionate to the situation.
* The impact of overthinking on the body and relationships
1 _ False physical alarm:
The "fight or flight" response is still effective, but it has become activated for non-threatening reasons, such as a terse email from the boss, leading to continuous secretion of cortisol and adrenaline.
The result? Fatigue, weakened immunity, digestive and heart problems, and anxiety disorders.
2 _ Chronic anxiety and poor relationships:
A state of constant vigilance makes a person focus only on threats, weakening emotional presence and reducing trust and intimacy with others.
3 _ Analysis paralysis:
Overthinking does not promote solutions; instead, it leads to procrastination and avoidance, increasing feelings of anxiety and helplessness.
* The good news: the brain can be retrained!
The brain is not static;
Thanks to "neuroplasticity", new patterns of thinking can be formed, moving from automatic reactions to thoughtful rationality. Here are 3 effective strategies:
1 _ Identify and label the dimensions of the problem
When noticing a negative thought, it can be immediately categorized:
"This is another negative bias."
This self-awareness activates the prefrontal cortex and weakens the grip of the fear center (the amygdala).
2 _ Challenge exaggerated thoughts
Ask yourself:
"Did the boss not respond because they are angry? Or because they are busy?"
Cognitive re-evaluation, as studies show, is one of the most powerful means of controlling negative emotions.
3 _ Celebrate positive moments
Good experiences fade quickly if we don't pause to acknowledge them; take 20-30 seconds to savor a small achievement, a moment of gratitude, or a smile from someone close.
This restores balance to the brain and enhances psychological resilience.
* Warning: Don't live in a state of physiological panic
Sometimes, there is a real danger, but living in a state of "constant alertness" is exhausting and unproductive.
Instead, use these three tools to regain control of your mind and choose the appropriate response rather than automatic reactivity.
* In conclusion:
Excessive anxiety is not a personal flaw, but an ancient response to a world that has ended.
However, with simple and conscious steps, we can calm our minds and build true psychological resilience in the face of daily challenges.
If you are struggling with overthinking;
Start today by trying one of these methods, and record how your feelings change over the week.
