Aajkal ke lifestyle mein “overthinking” ek bahut common word ban chuka hai. Har dusre bande se sunne ko mil jaata hai —
“Yaar, main bahut sochta hoon.”
“Mujhe overthinking ki bimari hai.”
“Chhoti si baat hoti hai, par woh baat dimaag mein ghoomti rehti hai.”
“Fir raat ko neend bhi nahi aati.”
Lekin overthinking tab tak normal hai jab tak banda sochta hai, fir kaam karta hai, aur overthinking khatam ho jaati hai. Jaise, maan lo tumhari ek nayi job lagi hai, aur agla din tumhara pehla din hai. Toh mann mein bahut saare khayal aate hain:
- “Yaar, kaam samajh aayega ke nahi?”
- “Pehli baar hai, log kya judge karenge mere kapdon se, mere baalon se?”
- “Senior kuch poochh lenge toh jawab de paunga ke nahi?”
Ek khayal aata hai, fir usse teen aur soch nikalte hain. Lekin jaise hi hum woh situation face karte hain, pehla din nikal jaata hai, dheere dheere sab normal lagne lagta hai — aur overthinking khatam ho jaati hai.
Yehi hota hai normal overthinking. Har kisi ko hoti hai — kisi ko exam se pehle, kisi ko stage pe bolna ho toh, kisi ko job interview ke time. Lekin jab yehi overthinking extreme level pe chali jaaye, tab dikkat shuru hoti hai.
Jab Overthinking ek Cycle Ban Jaati Hai
Socho, tum subah bike se office ja rahe ho, aur ek car wale ne galat mod le liya. Accident hote-hote bacha. Thodi behas hui, usne kuch suna diya, tumne bhi do baatein suna di, aur sab khatam.
Lekin dimaag mein woh baat ghoomti reh gayi:
- “Bohot bola usne, maar hi dena chahiye tha.”
- “Maine chhoda isliye kyunki ghar ki situation theek nahi hai.”
- “Agli baar mila na toh chhodega nahi.”
Aur bas — yeh thought loop chalu. Office bhi kharab gaya, ghar aake bhi wohi negative thought. Fir raat bhar neend nahi, ek ke baad ek bura sochna.
Yehi overthinking, jab repetitive aur uncontrollable ho jaaye, toh negative thought pattern banata hai. Aur wahi pattern banata hai anxiety.https://www.khuljamind.com/kya-anxiety-normal-hai-har-kisi-ko-hoti-hai-kya/
Overthinking → Negative Thought Pattern → Anxiety
Anxiety ki shuruaat aksar dimaag se hoti hai. Jab aap baar-baar negative sochoge, khud ko darwaoge, apne mind ko overload karoge, toh body bhi react karegi:
- Heart beat fast hone lagegi
- Ghabrahat hone lagegi
- Panic attack aasakta hai
- Neend disturb ho jaayegi
- Thakaan mehsoos hogi
Yeh sab isi wajah se hota hai kyunki mind aur body ek cycle mein phas jaate hain.
Ek Aur Real Example: Heart Attack Ka Dar
Maan lo ek din tumhe kisi hospital se call aata hai:
“Aapke papa ko heart attack aaya hai, unke purse se number mila toh call kiya.”
Tum bhagte hue hospital jaate ho, unhe ghar le aate ho. Sab thik ho jaata hai, lekin dimaag mein turant negative thought chalna shuru:
- “Subah toh papa bilkul thik the, achanak kya hua?”
- “Agar mujhe ho gaya toh? Main toh hospital tak bhi nahi pahunch paunga.”
- “Main road pe gir gaya toh koi uthayega bhi nahi.”
Aur phir tum poora din yehi sochne lagte ho, raat ko neend nahi aati. Har chhoti body sensation — chest pain, left hand pain, saans lene mein dikkat — tumhein lagta hai “heart attack aa raha hai.”
Tum doctor ban jaate ho Google ke zariye, 50 baar ECG, 10 echo, har test karwa lete ho, sab normal. Fir bhi darr khatam nahi hota.
Negative Thought Se Positive Pattern Tak Ka Safar
Maan lo papa ko heart attack isliye aaya kyunki:
- Unki age zyada thi
- Roz drink aur smoke karte the
- Unhe pehle se saans lene mein problem thi
Tum yeh sochne lag jao:
- “Main toh drink aur smoke nahi karta”
- “Mere saare test normal hain”
- “Meri age bhi kam hai”
- “Doctor ne kaha sab thik hai”
Agar tum apne dimaag ko baar-baar positive soch doge, toh dheere-dheere negative thought pattern weak ho jaayega, aur positive pattern strong ho jaayega.
Overthinking aur Anxiety ka Direct Connection
Agar tum negative sochoge, toh tumhe:
- Har cheez mein darr dikhai dega
- Har problem exaggerated lagegi
- Anxiety ke symptoms feel honge
- Aur ultimately, mentally aur physically disturb hone lagogehttps://www.psychologs.com/the-hidden-link-between-overthinking-and-anxiety-you-need-to-know/
5 Points Jisse Humein Pata Lagta Hai Ke Overthinking Ka Direct Connection Hai Anxiety Se
1. Negative Thought Pattern Loop
Mann lo yaar, tumhe kisi dost ka call aata hai aur woh bolta hai, “Yaar chal, wahan chalna hai.” Tumhara dil toh bilkul nahi chahta jaane ka, but tum chala jaata hai. Kyun? Kyunki tumhara mind tumhe bolta hai, “Aaj nahi gaya toh kal yeh tere saath jaana band kar dega. Kya pata tujhe bhool bhi jaye. Shayad jiske saath meri banti hai, woh uske saath rehne lage…”
Bas, phir ek ke baad ek thought aata hai. Raat bhar tumhara dimaag uss ek baat ko ghumaata rehta hai. Yehi overthinking dheere dheere anxiety ban jaati hai. Tumhare mann mein dar baith jaata hai. Tum kisi ko “naa” bolne ki himmat nahi karte. Log tumhari achchai ka fayda uthate hain. Tum har baat mein “haan” keh dete ho, jo tumhe situations mein fasa deta hai.
Isiliye kehte hain — jahan dil naa kare, wahan naa bol do. 100 baar kaam aayoge toh koi yaad nahi rakhega, lekin ek baar naa bol diya, bas wahi yaad rakhenge. Overthinking kam karo. Agar tumhe lagta hai ke nahi jaana, toh clear bol do. Dil ko tasalli milegi aur dimaag overthink nahi karega. Mind positive rahega, aur anxiety door hogi.https://www.anxietyatease.com/articles/overthinking-and-anxiety-understanding-the-connection
2. Har Cheez Ko Negative Sochna
Mann lo tumhe fever hai, body pain ho raha hai. 2-3 din se dawai le rahe ho, but thik nahi ho rahe. Tumhara dimaag turant sochne lagta hai:
“Pehle toh jaldi thik ho jaata tha, ab kya ho gaya? Kahin cancer toh nahi? Weight bhi 2kg kam ho gaya…”
Fir toh dimaag mein bas yahi thoughts aate hain — “Itne paise nahi hain treatment ke liye… agar mar gaya toh? Maa-baap ke liye kuch bhi nahi kiya abhi tak…”
Yani har cheez ka worst-case scenario dimaag mein ghoomta rehta hai. Yeh negative thought loop ban jaata hai, jisse anxiety trigger hoti hai. Heartbeat tez, ghabrahat, darr — sab shuru.
Solution? Mind ko positive reinforce karo:
“Fever normal hai, sabko hota hai. Viral season chal raha hai. Immune system fight kar raha hai. 5 din lagte hain, main bhi thik ho jaunga.”
Jitna ho sake, positive suno, positive dekho, positive bolo. Mind wahi react karta hai jo usme store hota hai. Positive pattern strong hoga toh anxiety weak pad jaayegi.https://www.khuljamind.com/anxiety-kaise-feel-hoti-hai-physical-aur-emotional-signs/
3. Neend Na Aana Aur Hamesha Thakaan Feel Hona
Mann lo, tumhare kisi padosi ki accident mein death ho gayi. Tum usi road se guzarte ho aur dimaag mein darr baith jaata hai:
“Yaad peeche se truck ne takkar maar di toh? Agar bach gaya toh bhi haath-pair toot gaye toh? Dimag mein chot lag gayi toh?”
Bas fir overthinking ka loop shuru ho jaata hai. Raat bhar neend nahi aati. Subah uthkar body mein jaan nahi hoti. Thakaan rehti hai, fear rehta hai. Yehi overthinking gradually anxiety mein convert hoti hai.
Tab kya karna chahiye?
Apne mind ko correct karo:
“Daily hazaron vehicles yeh road se guzarte hain. Accident unfortunate tha, but main toh safe speed mein chalata hoon. Helmet pehenta hoon. Sab precautions leta hoon.”
Bas, positive logic do apne mind ko. Dheere dheere dar kam hoga aur tum better feel karoge.
4. Self-Doubt Aur Low Confidence
Mann lo, tumne ek government exam bhara hai. 10,000 candidates hain, 500 seats hain. Tumhara dimaag turant overthink karta hai:
“Yeh exam kaise nikalunga? Paper toh pehle se leak hota hai. Sifarish waale log hain. Meri category mein toh sirf 25 seat hain…”
Tayyari shuru bhi nahi ki, pehle se doubt aur low confidence.
Solution?
Pehle 100% effort do. Khud se bolo:
“Main 14 ghante padhta hoon, koi 12 ghante. Main sabse jyaada mehnat karunga. Kyun nahi nikal sakta?”
Example lo: Kargil war.
Vikram Batra sir ne kaha tha: “Yeh dil maange more.” Agar army ne bhi socha hota — 18,000 ft height hai, nahi ho paayega — toh war nahi jeette. Unhone doubt nahi kiya, belief rakha. Tum bhi rakho.
Kabhi khud pe shak mat karo. High confidence rakho. Overthinking ko beat karo.
5. Decision Lena Mushkil Ho Jaata Hai
Mann lo, tum online ya offline business start karna chahte ho. Dimaag mein turant overthinking shuru ho jaati hai:
“Offline business nahi chalta. Rent zyada hai. Online mein itni competition hai. Amazon, Flipkart jaise bade players hai. Mujhe kaun pehchanta hai?”
Fir tum ads, commission, shipping cost, tax sab ginna shuru kar dete ho. Profit bacha bhi toh 1 rupee. Result? Tum decision nahi le paate.
Liya bhi toh thodi der mein overthinking aur self-doubt ke wajah se quit kar dete ho. Phir mann mein guilt — “Main zindagi bhar sirf 10-15 hazaar kamaunga.”
Break the loop.
Start small, think big. Har decision mein overthinking ghusega agar tumhara mind positive train nahi hai. Believe rakho. Positive thought pattern banao.
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