Anxiety & overthinking
Psychological support for anxiety and overthinking
Anxiety does not always feel like fear. For many adults, it shows up as a mind that rarely switches off. There may be a steady run of “what if?” questions, replaying conversations and weighing decisions long after they have been made.
You might be managing work, family and everyday responsibilities capably on the outside while feeling stretched or overwhelmed underneath. It is understandable to seek support when this starts taking up too much mental space or affecting everyday life. You do not need a diagnosis to get started.
Saturdays: In person in BlackburnWednesdays & Thursdays: Telehealth, including after hours
What this often looks like
- A mind that rarely seems to switch off
- Persistent “what if?” thinking
- Replaying conversations or situations afterwards
- Perfectionism or standards that become difficult to maintain
- Difficulty making decisions or repeatedly second guessing them
- Avoiding tasks, calls, conflict or situations that feel risky
- Functioning well externally while feeling overwhelmed internally
- Physical tension, restlessness or difficulty settling
- Anxiety affecting sleep
How therapy can help
The starting point is understanding what may be keeping the anxiety going. Sometimes the things we do to feel safer, such as over preparing, checking, seeking reassurance, mentally rehearsing or avoiding situations, provide relief in the moment but can reinforce anxiety over time.
From there, the work is practical. We can look at the patterns as they happen, experiment with responding differently to worry, reduce avoidance where that is useful, and try specific changes between sessions so we can see what actually helps.
We may also work on more flexible ways of responding to difficult thoughts and feelings, so they can take up less room without needing to disappear first.
What sessions are like
Sessions run for 50 minutes. The first one or two sessions are mainly about understanding your situation, what you have already tried and what you would like to be different.
After that, we agree on what we are working on and why. I ask questions, share what I am noticing and usually suggest something practical to test out. If something is not working, I would rather say so and change direction.
The aim is not to eliminate anxiety. Some anxiety is useful. The aim is for it to take up less space and have less influence over your decisions.
Anxiety rarely sits on its own
Anxiety can disrupt sleep, and poor sleep can make worry harder to manage. Pain, changes in health and difficult past experiences can also interact with anxiety. Where several things are happening at once, therapy can focus on how the patterns affect one another.
Luma Psychology is an outpatient private psychology service for adults aged 18 and over. It is not a crisis service. If you need urgent support, please call 000 or Lifeline on 13 11 14.
Young people aged 15–17 are also welcome to enquire; each request is considered individually. If you are aged 15–17, or enquiring on behalf of someone in this age group, please book a free 15-minute phone consultation with Della to discuss whether Luma Psychology is a suitable fit.
Related areas
- Learn more about insomnia and sleep difficulties
- Psychological support for chronic pain and health changes
- Support for trauma related difficulties
About the psychologist
Della Zhang is a Registered Psychologist working with adults in Melbourne and via Telehealth. Her clinical experience spans private practice, community mental health and specialist sleep and chronic pain settings.
Common questions
- Is overthinking the same as anxiety?
- Not always. Some people identify strongly with anxiety, while others mainly notice persistent worry, replaying situations, second guessing themselves or difficulty switching off. Therapy can start with what you are experiencing. A particular diagnosis is not required.
- Do I need a diagnosis to see a psychologist?
- No. You do not need an existing diagnosis to see a psychologist. A formal diagnosis involves meeting recognised criteria, including the type, duration and impact of symptoms. You can also see a psychologist privately without a Mental Health Treatment Plan. If you want to claim a Medicare rebate, your GP will need to assess whether you meet the requirements for a Mental Health Treatment Plan. You do not need to have a diagnosis before seeing your GP.
- What if anxiety is affecting my sleep as well?
- Anxiety and sleep difficulties can interact. Where both are relevant, we can look at how the patterns affect one another.
These answers are general information only and do not replace individual medical or psychological advice.
In person appointments are available in Blackburn on Saturdays, at 213 Canterbury Road, Blackburn VIC 3130. Telehealth is available on Wednesdays and Thursdays, including after hours.
Thinking about making an appointment?
You don’t need to have everything figured out before reaching out. Tell me a little about what you’re looking for and I’ll contact you about the next step.
Want to talk first? You are welcome to to ask a couple of questions.