How to Cope with Anxiety, Overthinking, and Intrusive Thoughts

Anxiety, overthinking, and intrusive thoughts—these have been part of my DNA for as long as I can remember. For years, I thought everyone replayed conversations in their heads on a loop or got stuck in mental quicksand over the tiniest “what ifs.” Little did I know these were signs of anxiety. In Black culture, we didn’t really talk about things like anxiety or mental health. The most we’d say is something like, “You know something’s wrong with Rudy,” without digging deeper into what “wrong” could actually mean. But here I am, diving headfirst into the wild world of mental health and realizing it’s as complex and exhilarating as a theme park ride. My key to managing anxiety? A mix of conventional methods and some unexpected thrills. So buckle up, because this ride is about to get real!

What Are Intrusive Thoughts and Overthinking?

Let’s break it down: intrusive thoughts are those random, unwelcome thoughts that pop into your head like an uninvited guest at a party. They’re the thoughts that make you question, “Why on earth did I just think that?” Overthinking, on the other hand, is like playing the same episode of a drama series over and over, analyzing every plot twist, every dialogue, until you’re exhausted. Both are common symptoms of anxiety, feeding off each other like some twisted buddy-cop duo in a movie. Intrusive thoughts make a cameo, and overthinking gives them the spotlight.

In the context of anxiety, intrusive thoughts and overthinking can feel like mental gymnastics. You’re constantly flipping and twisting through scenarios that haven’t happened and likely never will. But here’s the kicker: for the longest time, I didn’t even realize that these were signs of anxiety. I just thought my brain was wired to overanalyze and second-guess everything.

The Connection Between Anxiety and Overthinking

The link between anxiety and overthinking is strong. Anxiety thrives in the fertile ground of overthinking, where every “what if” becomes a “what now?” For me, anxiety has always felt like a backseat driver, whispering doubt into my ear while I try to focus on the road ahead. Overthinking? That’s the navigator, constantly recalculating the route based on some minor, imagined roadblock. And the more you entertain these thoughts, the more they fuel each other, creating a never-ending cycle of worry and doubt.

Intrusive Thoughts: The Unwanted Guests

Intrusive thoughts are like that Sexy Red song stuck in your head (shake that ass for Drake, now shake that ass for me)—you didn’t even like it in the first place, but there it is, playing on repeat. They pop up out of nowhere, often when you’re trying to relax or focus, and they refuse to leave until you’ve acknowledged them. The trick with intrusive thoughts is not to give them too much power. Remember, they’re just thoughts—not truths, not predictions, and certainly not commands. They’re more like mental spam that you can delete without a second thought.

Disclaimer: If you find that your intrusive thoughts become overwhelming or start to turn into real thoughts of self-harm or harming others, it’s crucial to seek professional help immediately. Speak with a mental health professional or contact a crisis hotline. Remember, you’re not alone, and there are people ready to help.

Traditional Tools vs. Unconventional Thrills

Now that we’ve unpacked what overthinking and intrusive thoughts are, let’s talk about how to deal with them. Conventional tools like therapy, mindfulness, and my trusty sidekick, escitalopram, have been game-changers. They provide a solid foundation for managing anxiety, helping me understand that my thoughts are just that—thoughts. But sometimes, I need more than just calm breathing exercises. I need a jolt of adrenaline to shake things up and reset my anxious brain.

That’s where theme parks and thrill rides come in. When I’m screaming my lungs out on a roller coaster, there’s no room for overthinking or intrusive thoughts. The only thing I’m focused on is the next drop, the next twist, and the sheer exhilaration of the moment. I close my eyes and let myself feel the wind, the drops, the twists, and the turns—sometimes it feels as if I’m flying. My mind becomes clear, like hitting a reset button on my brain, and it’s such a freeing feeling. It’s as if, for those few minutes, I’m weightless, and the weight of anxiety lifts off my shoulders. In those moments, I’m not just surviving—I’m truly living.

For a deeper look at my personal experience with anxiety attacks and how I recognized the symptoms, check out this blog post about my first panic attack.

Why Unconventional Methods Work

So why do these unconventional methods work? Because they disrupt the routine that anxiety loves. Anxiety and overthinking thrive in predictability, in the familiar patterns of worry. But when you throw a curveball—like a sudden drop on a roller coaster—they don’t know what to do. They’re forced to take a backseat while you take the wheel, even if just for a moment. And sometimes, that’s all you need to break the cycle.

The Importance of Mental Health Awareness in Black Culture

It’s important to note that focusing on mental health is relatively new in many cultures, especially in the Black community. For years, mental health wasn’t a topic we discussed openly. It was often brushed off or ignored, with people saying things like, “Just pray about it,” or “You need to toughen up.” But times are changing, and so are we. Recognizing that overthinking and intrusive thoughts are symptoms of anxiety, and not just quirks of personality, is a step towards better mental health for everyone.

For more resources on mental health in the Black community, check out The Loveland Foundation, which provides mental health support for Black women and girls, or Therapy for Black Girls, an online space dedicated to encouraging the mental wellness of Black women and girls.

Finding Your Own Thrill

You don’t have to be a thrill-seeker to find unconventional ways to manage anxiety. It’s all about finding something that disrupts your routine and pulls you into the present moment. Maybe it’s rock climbing, dancing, or even cooking a new recipe. Whatever it is, let it be something that brings you joy and reminds you that life isn’t just about managing anxiety—it’s about embracing the full spectrum of experiences, the highs, and the lows.

The Ride Continues

So here I am, taking this wild ride through anxiety with a lot more humor and a bit of adrenaline. If there’s one thing I’ve learned, it’s that anxiety doesn’t have to control the narrative. We have the power to choose our paths, to find joy even in the chaos, and to keep pushing forward, one thrill at a time. And remember, whether you’re tackling a roller coaster or just a tough day, you’re not alone on this ride.

Let’s chat in the Facebook group: What unconventional ways have you found to manage anxiety or intrusive thoughts? Share your experiences, and let’s keep the conversation going!