Today’s teenagers are known for being creative, full of ideas, and always following trends, but many of them secretly struggle with overthinking. Overthinking comes not only from the big picture, but also from the pressures of school, friendships, social media, or self-expectations that sometimes feel overwhelming. Without realizing it, this constantly spinning mind can cause stress, mental fatigue, difficulty focusing, and even distance yourself from the people around you. Why is overthinking so strong among teenagers?
Overthinking is a condition where a person constantly thinks about something over and over again, even to the point of feeling anxious or fearful about possibilities that may not necessarily happen. Among teenagers, overthinking often arises because they are in the transition to adulthood, where many demands and changes come together – from school affairs, friendships, social media, to self-discovery. This phenomenon is even more evident in today’s digital age, where information flows non-stop, social standards are often seen in the media, and teenagers find it easy to compare themselves to others. Data from several mental health surveys show that more and more teenagers report experiencing stress, anxiety, and even sleeplessness because they think too much about things they consider imperfect or wrong.
There are many factors that make teens prone to overthinking. One of them is pressure from the school environment, such as demands for good grades, piles of assignments, or academic competition. In addition, social relationships are also often a trigger or feeling the need to always look perfect on social media. On the other hand, internal factors such as lack of self-confidence, perfectionism, or negative past experiences can exacerbate this condition. All these pressures converge in the minds of adolescents, making them think of bad scenarios that may not actually happen, and eventually get stuck in an exhausting cycle of overthinking.
Teenagers feel pressure because they are in a phase of life that is full of change, self-discovery, and transitioning into adulthood. In this phase, they begin to form an understanding of who they are, what they want, and how they want to be seen by others. Unfortunately, this process is often accompanied by expectations coming from many directions – parents expect achievement, teachers demand discipline, friends bring social standards, and social media conjures up “ideal” images of success or happiness. Teenagers feel like they have to meet all these standards at once, even if they’re not entirely sure of their own abilities or desires.
Seemingly trivial overthinking can have several negative impacts, especially on teenagers’ mental health. There are several ways we can reduce excessive overthinking by understanding the root cause:
- Increases anxiety and stress
Overthinking makes teens constantly think about things that may not necessarily happen. They tend to imagine the worst-case scenario in various situations, such as test scores, friendships, or other people’s judgment. This can lead to excessive anxiety and prolonged stress.
- Sleep disturbance
An overactive mind, especially around bedtime, makes it difficult for teens to fall asleep or wake up frequently during the night. As a result, the quality of sleep decreases, the body becomes weak, and the ability to think is impaired the next day.
- Decreased concentration and learning achievement
Overthinking takes up mental energy that should be used to focus on learning. When there are too many things to think about, concentration becomes broken, making it difficult for teens to understand lessons or complete assignments optimally.
- Withdrawing from the social environment
The anxiety caused by overthinking can make teens feel uncomfortable around people. They may start to avoid friends, feel insecure, or fear criticism, which eventually leads them to withdraw from social settings.
- Low self-esteem and fear of making decisions
When questioned too much about every small and big decision, teens become hesitant to act. They worry about making mistakes or failing, so their confidence drops and they choose to stay silent rather than try. They tend to become pessimistic also and in turn causing them to be afraid to try new things.
Based on my knowledge and some stories from people around me, many teenagers – especially those at the high school level – experience quite heavy overthinking. This usually starts to emerge as they approach college or are about to enter the workforce. This transition period is often filled with uncertainty and pressure, both from themselves and their surroundings. Many of them feel scared if the future does not go as expected, or even worried that nothing will happen in their lives.
I think the result of this is that we start to doubt our own abilities, question every step we take, and feel as though our efforts will be in vain. Feelings like this if left unchecked can hinder our development and make us lose our enthusiasm for our daily activities.
There are several ways to reduce this overthinking:
- Realize and acknowledge that you are overthinking
The most important first step is to realize that you are stuck in an overthinking pattern. Sometimes, we get too wrapped up in our thoughts without realizing that we are worrying about things that are not necessarily happening. By acknowledging that you are overthinking, you can start taking steps to calm down and control your thoughts more consciously.
- Distract yourself with positive activities
When you feel like you’re starting to drown in overthinking, try distracting yourself with fun and rewarding activities. For example, you can try light exercise, going for a walk, listening to your favorite music, reading a book, or channelling your hobbies like drawing or cooking. These activities can help your brain take a break from excessive worrying.
- Write down your thoughts in a personal journal
Writing is one of the most effective ways to unravel a full mind. By writing down what you feel or think, you can see more clearly what things are actually bothering you. From there, you can also assess which ones make sense and which ones are just excessive worries. In addition, writing a journal regularly can also be a healthy way of reflection and emotional recovery.
If these suggestions can’t work, you may want to consider developing the habits of being an open-minded person and take it easy with everything. Sometimes having a “Me Time” once in a while is okay too, just to give yourself a room to breath from all the pressures. Do accept also that there is no such thing of a perfect person as I believe each of us has our own flaws too. We just need to learn to accept who we are and don’t be a judgemental person to others.
In the end, going through and implementing steps to reduce overthinking is not always easy. It takes time, patience, and courage to face your own thoughts, especially in the midst of the pressure and uncertainty that teenagers often feel. However, with awareness and consistent effort, we can slowly learn to understand ourselves and manage our thoughts more healthily. Every small step, such as writing a journal, sharing a story, or simply taking a deep breath, can be a meaningful start towards a better mental state.
It’s important to remember that it’s okay to feel tired, confused, or scared about the future. Everyone has been there, and you are not alone. Don’t hesitate to seek help or support if you feel overwhelmed. Taking care of your mental health is not a sign of weakness, but a form of courage and self-care. Teenagers have great potential to grow, and keeping your mind healthy is one of the keys to being able to move more steadily into the future.