How Can You Stop Overthinking? A Psychologist Answers

These are very difficult times for all of us right now, and as a result, there’s a lot of bad news and persecution of queer people. Because of this, my anxiety has skyrocketed; I’m even afraid to go outside, even though I realize I’m not really a social person, and even if there is a risk, it’s minimal. How can I stop paying so much attention to the negative things happening around me and stop worrying unnecessarily? “Doberman Media” is publishing this article with permission. The "Vykhod" LGBTQ+ Group.

Psychologist_inya responds:

In an ever-changing world, we all inevitably feel fear for ourselves and our loved ones, and this affects our mental well-being. These days, we often hear news stories about the persecution of queer people, and this makes us feel unsafe. It’s important to remember that feeling anxious in these circumstances is completely natural—you shouldn’t blame yourself for how you feel. Remember that you’re not alone; many others are feeling the same way.

When you’re feeling particularly anxious, try shifting your focus: watch your favorite movie or reread your favorite book, or do something that brings back warm memories; start a craft project—it helps you ground yourself and take your mind off what’s going on around you. Paint a picture, start knitting a scarf, or tidy up your desk. Put on some soothing music, meditate, and focus on your breathing.

It’s also important to remember that not everyone is dangerous; there are people who share your values. Try to find people you can trust—people who are just as disheartened by what’s happening as you are. To build a supportive environment, it can be helpful to participate in various queer community events (including online ones), as well as in therapy groups of any kind, where discussions are confidential.

Comment by Doberman.Media

The psychologist’s response is fully consistent with contemporary psychological approaches to managing anxiety, especially in the context of social stressors such as discrimination or harassment. Let’s examine the key recommendations and their scientific basis.

The Naturalness of Anxiety and Accepting Emotions

The psychologist emphasizes that feeling anxious in response to threatening events is a normal reaction. This is consistent with research in the field of cognitive-behavioral therapy (CBT), which shows that accepting emotions (emotional validation) reduces the intensity of anxiety (Linehan, 1993). Recognizing that anxiety is a natural response to stress helps reduce self-criticism and secondary stress associated with feeling guilty about one’s emotions.

Shifting Focus and Grounding

Recommendations such as watching a favorite movie, reading a book, or engaging in creative activities (drawing, knitting) are based on distraction and sensory grounding techniques. Research shows that methods such as mindfulness-based interventions and sensory stimulation are effective in reducing acute anxiety (Kabat-Zinn, 1990; van der Kolk, 2014). For example, creative activities activate the parasympathetic nervous system, lowering levels of cortisol—the stress hormone.

Meditation and Breathing Exercises

A psychologist recommends meditating and focusing on your breathing. Scientific evidence confirms the effectiveness of breathing exercises and mindfulness meditation in reducing anxiety. A meta-analysis by Hofmann et al. (2010) showed that mindfulness-based therapy significantly reduces the symptoms of anxiety disorders. Breathing techniques, such as diaphragmatic breathing, help stabilize the autonomic nervous system, reducing the physiological manifestations of anxiety (Ma et al., 2017).

Creating a Supportive Environment

Seeking out a community of like-minded people—including participation in queer communities or therapy groups—is consistent with research highlighting the importance of social support for mental health. According to Meyer’s (2003) research within the framework of the minority stress model, social support reduces the negative impact of discrimination on the mental health of queer people. Participation in safe communities fosters a sense of belonging and reduces feelings of isolation.

People with high levels of anxiety may require more structured approaches, such as CBT or counseling with a psychotherapist. In addition, research shows that prolonged exposure to stressors, such as stalking, may require a comprehensive approach, including trauma-informed care (Pachankis et al., 2020).

Sources:

Hofmann, S. G., et al. (2010). The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. Journal of Consulting and Clinical Psychology, 78(2), 169–183.

Linehan, M. M. (1993). Cognitive-Behavioral Treatment of Borderline Personality Disorder. Guilford Press.

Ma, X., et al. (2017). The effect of diaphragmatic breathing on attention, negative affect, and stress in healthy adults. Frontiers in Psychology, 8, 874.

Meyer, I. H. (2003). Prejudice, social stress, and mental health in lesbian, gay, and bisexual populations: Conceptual issues and research evidence. Psychological Bulletin, 129(5), 674–697.

Pachankis, J. E., et al. (2020). The mental health of sexual and gender minority individuals: A meta-analysis. The Lancet Psychiatry, 7(4), 339–349.

van der Kolk, B. A. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Penguin Books.