Overthinking and mental health: Changing negative feelings into positive thoughts

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oung Afghan girls are feeling the pressures of failure due to restrictions on education. Many have been forced into thinking that they only have one chance of success, with the odds being stacked against them following the ban on them accessing secondary and higher education.

I am one of them, having had the doors to my school closed on me after the Taliban came back into power in 2021, restricting the education of girls above the age of 12. My dreams were shattered, I felt hopeless, sad and angry. I used to happily attend school everyday, but suddenly I was stuck at home. Watching my brother continue his education while I was forced to stay behind made me feel unfairly treated. I started overthinking about my future, my goals, and whether I would ever get the opportunity to go back to school again. Since my education was stopped, overthinking became a part of my daily life. I used to lie awake at night thinking about what I had lost and what my future might look like. I felt anxious and scared all the time. But this situation changed my life by making me stronger, more determined and focused on online learning and writing. I promised myself that I would not give up, no matter how hard it gets. I have found strength in writing, which has helped me express my thoughts and I started to slowly feel lighter. Fast forward to the present and I have been given the opportunity to study online classes such as journalism through LEARN Afghan, which has helped me connect with other girls who felt the same way. But accessing education and resources remotely does not come without challenges, and I from time to time struggle with overthinking and doing my best. Fellow Afghan girls, from the LEARN journalism programme, all of whom have also been prevented from going to school, also shared their thoughts about struggling with mental health and overthinking. Some shared that overthinking made them feel tired, confused, and sometimes sad, and others that they often overthink about school grades and the future.

Naderah, 18, said: “When in a bad situation we overthink. When the Taliban closed the schools.

It was the worst time for me, overthinking and crying.” Naderah, who is a high achiever, shared: “When I study and do exams, I overthink. When I get low scores, I also overthink. Especially at night when I’m alone.”

Madina added: “When we get low scores we are faced with failure, when everything is closed for us we have just one option and if we don’t pass it, it feels like we can’t do it anymore and it’s the end of the line.”

Overthinking can involve focusing too much on a problem, situation or idea. It often happens when people feel stressed, anxious or unsure. Instead of solving the issue, they replay it in their minds, making them feel so worse. Overthinking does not solve your problem. It makes them feel bigger. You lose time, energy, and sleep. You feel stuck and afraid to do anything but life is not perfect and it never will be – it is okay to make mistakes and not to know everything. You just need to stop thinking and take action, say how you feel, try something new, make small steps, don’t let fear control you, let go of the past, don’t worry about the future, and live in the moment. Trust yourself, you are stronger than you think. Stop overthinking. And start living. People have different ways of dealing with issues such as overthinking, stress and anxiety. What works for one person might not work for another. But here are some tips that myself and my peers want to share that helped us manage overthinking. I hope it helps you too.

Talk to someone

Whether it is a friend, family member or teacher, talking to someone helps take away some of the heaviness of the issues you face and helps reduce overthinking by knowing you are not alone in facing them. When I talk to my close friend or teacher, I feel lighter. It helps to know I'm not the only one struggling.

Write in a journal to organise thoughts

Writing helps me get negative thoughts out of my head and can calm stress. I also write when I feel confused or worried. Write your thoughts down, get it out of your head and on to paper and look over it and see what you can control. Let go of things you can not change and ask yourself if you can do something about it, give yourself a few minutes to think and then stop.

Practice relaxation

I also relax by praying, reading, or taking a short walk. Deep breathing has also been noted by others to help them rest. These small things help us feel better and less stressed. Try not to worry too much and focus on the present moment. Things will get better with time. Looking back, I wish I had not blamed myself too much. I now understand that the situation was not my fault. I have learned to be kinder to myself and to believe that even in the darkest times, hope can shine.

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