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Overthinking anxiety & procrastination
Hello doctors
I'm dealing with anxiety , excessive overthinking & procrastination since childhood & it affected my daily life & studies very badly at young age I thought it's just normal but now it is affecting my life very badly I can't even perform my daily life activities well I'm facing lack of attention all the time that's why afraid to learn driving can't concentrate in studies so procrastinating my goals again & again I want to have a government job so preparing for upsc at this stage is terrifying but my age is running so fast because of regret & overthinking I'm not able to maintain a good routine also my sleep cycle is totally messed up I don't know how to break loop of procrastination I feel like my mind never stop thinking I always feel worthless & it's always negative thinking mostly about past & future
I don't wanna sacrifice my career & life because of this childhood trauma I wanna live my life happily but don't know what to do
please guide me
Thank you 🙏
Answers (12)
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Hi
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assertiveness
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It seems to be an anxiety disorder, GAD.
It needs to be treated asap otherwise it may get complicated.
It can be well treated with a holistic approach for complete recovery.
It can be treated well with counseling sessions and homeopathic medicine effectively.
You need an expert psychologist who is a good homeopathic physician.
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I have been working as a Homeopathic Psychiatrist and Counseling Psychologist for the last 17 years. You can contact me through an online appointment for further assistance.
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Hi
Thanks for reaching out. You are dealing with anxiety, excessive overthinking, and procrastination. You want to focus on studies, and get a good job. You want to be able to go about your day to day life feeling calm and content. Consult a psychologist and explain about childhood trauma. It seems like childhood trauma is not enabling you to feel content. It is important to know your goals. You can spend some time thinking about goals and the kind of life you want to lead. I suggest consulting a psychologist for counselling sessions. With the help of counselling sessions you will be able manage anxiety, overcome excessive overthinking, and improve focus. You can visualise yourself leading the kind of life you want and feel positive about achieving your goals.
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Consult a psychologist
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Contact me for counselling sessions. Along with counselling I can suggest natural foods to calm your mind.
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Procastination is a natural habit of human being , it's difficult to overcome but not impossible as it may seem.
Use three basic rules :
40% rule â when you are exhausted and feel like you are done , you are 40% done. So don't stop and work. Take a small break and continue.
5 minutes rule â whenever you use social media or any distraction device , or if you want to do something but don't feel like doing it , convince yourself and sit for just 5 minutes and do the task. Then see the magic.
Pomodoro rule â I can understand you want to do your work but you can't focus or concentrate. Naturally you can concentrate for 25 minutes , so do and then take a little break , again 25 minutes work and so on.
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counselling
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do yoga
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Hi,
It sounds like you are experiencing a challenging and overwhelming combination of anxiety, overthinking, and procrastination, which can feel debilitating, especially when you're striving for significant goals like preparing for the UPSC exam. It's important to remember that you're not alone in feeling this way, and acknowledging your struggles is a significant first step toward recovery.
To begin addressing these challenges, consider seeking support from a mental health professional, such as a therapist or counselor, who can help you work through your anxiety, negative thought patterns, and procrastination. Cognitive-behavioral therapy (CBT) is one effective approach that can help reframe your negative thoughts and develop healthier coping mechanisms.
Additionally, establishing a routine can provide structure to your day and help create a sense of accomplishment. Start with small, manageable goals that you can achieve daily, and gradually build on them. Practicing mindfulness or meditation can also help quiet your mind and focus on the present, reducing feelings of overwhelm.
Make sure to prioritize your sleep and physical health, as they significantly impact your mental well-being and concentration. Even simple exercises, like walking or breathing exercises, can make a difference.
Finally, try to replace negative self-talk with positive affirmations and remind yourself of your capabilities. Remember that progress may be slow, and setbacks are part of the journey. With the right support and strategies in place, itâs entirely possible to regain control of your life, pursue your goals, and find joy in your daily activities.
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seek help
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i’m sorry that you had to go through all this, but rest assured help is available. People who have faced grave traumas, even they overcome and live their life, fruitfully and lead a quality life. So even you can worry reach out to me. Let’s begin counselling sessions because it’s a drama of the childhood, so it will require a number of sessions to get over it. You need to have some patience and show some commitment if you’re ready for it, contact me for same on nine two six six seven two six zero six five
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Hi, Consult a psychologist for professional help
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Ms. Hema Sampath
Counselling Psychologist
18 yrs exp
Bangalore
Consult with a psychological Counselor to overcome your childhood trauma..
Post that you might be able to focus and concentrate on your preparations..
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Sanjana Purdhani
Psychologist
2 yrs exp
Delhi
First, I want to acknowledge the courage it takes to share how you're feeling and the deep impact anxiety, overthinking, and procrastination have had on your life. What youâre experiencing is valid, and it is completely understandable that it feels overwhelming, especially when it has been a long-standing challenge. Itâs important to remember that reaching out for help is the first step toward creating meaningful change in your life.
Next Steps
Create Emotional Safety: Acknowledge your feelings without judgment. You are not your thoughts or mistakes; you are someone seeking growth and healing. Find small ways to restore a sense of control, such as journaling, setting boundaries, or creating moments of calm. Regulate Your Body: Your body plays a vital role in managing thoughts and emotions. Practice grounding techniques: When you feel overwhelmed, try naming 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste. Engage in gentle movement like walking or stretching to release built-up tension. Start Small: Instead of focusing on all the things you "need" to do, focus on just one small, manageable task. Success builds over time, and these small steps can help you gain confidence. Identify Thought Patterns: Pay attention to recurring thoughts like "I canât focus" or "Iâm not good enough." Writing them down can help you understand how they influence your actions and emotions. Challenge Unhelpful Thoughts: Ask yourself: Whatâs the evidence for and against this thought? Am I focusing only on the negatives? Is there a more balanced way to view this situation? For example, instead of âIâll never succeed,â try reframing it as âThis feels difficult, but Iâve taken the first step by seeking help.â
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The fact that you want to take control of your life shows your strength and potential. This is not the end of your journeyâitâs the beginning of transforming your pain into growth. By addressing the patterns in your mind and body, you can create a life where you feel empowered, capable, and happy. You are not alone, and with the right support, you can break free from the loop of procrastination and self-doubt. Take this one step at a timeâyou are worth the effort it takes to heal. You can definitely start with therapy :)
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Dr. Renu Goyal (PhD)
Clinical Psychologist
18 yrs exp
Noida
First of all, I want to acknowledge how strong you are for opening up about them. Itâs not easy to feel stuck in a cycle of overthinking, anxiety, and procrastination, especially when itâs affecting your daily life and goals. Take things one step at a time; small, manageable changes, like gradually improving your sleep routine or setting tiny, achievable goals, can help you feel more in control. Mindfulness practices, such as meditation or deep breathing, might provide some relief from the constant mental noise and bring a sense of calm. Remember, itâs okay to ask for help and to give yourself grace as you work through this. Youâre not worthless; youâre human, and itâs clear you have dreams and aspirations worth fighting for. With time, patience, and the right support, you can overcome this and create the fulfilling, happy life you deserve.
Next Steps
seeking support from a therapist or counselor can make a world of difference, helping you work through the emotions and patterns stemming from childhood trauma.
Health Tips
1. Break Down Your Goals Divide big tasks (like preparing for UPSC) into smaller, actionable steps. Focus on completing one thing at a time rather than worrying about the whole picture. 2. Follow the Two-Minute Rule If something takes less than two minutes (e.g., organizing study material, writing a to-do list), do it immediately. This can help you start tasks without feeling overwhelmed. 3. Establish a Daily Routine Create a simple, realistic schedule. Start with fixed wake-up and sleep times, and include time for study, exercise, and relaxation. A consistent routine can ground you and reduce chaos in your day. 4. Practice Mindfulness Spend 5â10 minutes daily on mindfulness activities like meditation, deep breathing, or journaling. This can help calm your mind and reduce negative thought loops. Apps like Calm, Insight Timer, or Headspace can guide you. 5. Prioritize Self-Care Regular exercise, even a 15-minute walk, can significantly reduce anxiety. Stay hydrated, eat balanced meals, and try to limit caffeine if it makes you more anxious. 6. Limit Distractions Create a study environment free from distractions. Use tools like the Pomodoro Technique (25 minutes of focused work, 5 minutes break) to stay on track.
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