I'm thinking of something I did in the past
Hi I’m thinking about something I did in the past and I’m overthinking it and my brain is making up fake scenarios and im so scared and anxious what do I do
Hello, thank you so much for reaching out to us here today at Ask Alex.
It seems like there’s a lot on your mind right now, and you’re overthinking something that happened in the past, which is causing you to feel scared and anxious. It’s completely understandable that you’d feel this way when your mind is in overdrive.
Sometimes, we can get stuck with the same thoughts swirling in our heads, and they can increase the feelings of anxiety, making everything seem more significant and worse than it is. It sounds like these thoughts are significantly impacting your well-being. The thing about overthinking and worrying is that the more you worry, the more anxious you become, and the more anxious you feel, the more you worry and imagine things in great detail. You’re not alone in how you’re feeling; many people experience this.
Have you ever considered writing down the thoughts and concerns you’re having? Sometimes, it can help to feel like you’re taking these thoughts out of your head and putting them on paper. Along these lines, one solution could be setting aside a specific time in your day (e.g., 10 minutes twice a day) to sit down, go through those thoughts and worries, and brainstorm solutions for the worries you can address, as well as strategies for dealing with those you don’t have control over. Making a plan and then ending your worry time can help free you from constant worrying throughout your day (with practice).
There are some grounding techniques that can help with overthinking and help you focus on the present rather than dwelling on the past or worrying about the future. One very helpful technique is the “5-4-3-2-1” exercise, which engages your five senses. Look around wherever you are and consider five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste. The great thing about this exercise is that you can do it anytime and anywhere, and it should help you feel calmer. There are also a couple of other exercises in this video www.childline.ie/video-breathing-and-relaxation-exercises-to-help-you-release-your-worries/ which you may find helpful. Maybe you could try them out and, with practice, find them useful for calming your thoughts.
You mentioned feeling scared and anxious, which is a really tough way to feel. Have you been able to share how you’re feeling with anybody else in your life? We know it can be a tough thing to do, but you don’t have to go through this on your own. You’ll know best if there’s someone you feel comfortable talking to in your own life, and we’re always here for you at Childline, 24/7 every day, either via our Live Chat (click on the orange button on the right) or the phone (1800 66 66 66).
We’re glad you reached out to us today and hope that some of what we’ve said will be helpful.
Take care of yourself, and remember we are here for you anytime,
Ask me a question
You can ask me about anything you want, there’s nothing too big or small.