You’re lying awake at 2 a.m., replaying every awkward conversation from the past week or imagining all the ways tomorrow could go wrong. Overthinking has a sneaky way of taking over, leaving you trapped in a spiral of what-ifs and should-haves. It’s exhausting, isn’t it?
While worrying and overthinking might feel like second nature, they don’t have to be. By understanding what drives this mental habit, you can find ways to ease the cycle and create a little more peace in your mind.
What Is Overthinking?
Overthinking is like running on a mental treadmill—you’re burning energy but not getting anywhere. It’s the habit of dwelling on the same thoughts, often in a loop of negativity or self-doubt. And it’s not just you. Studies show that overthinking is particularly common among young adults, with nearly three out of four 25- to 35-year-olds reporting they struggle with it regularly [1].
Signs You’re Overthinking
Not sure if you’re caught in the overthinking trap? Here are some telltale signs:
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You replay conversations or scenarios in your head on repeat
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Making even simple decisions feels like a monumental task
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You’re constantly critiquing yourself—your actions, your words, your choices
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Relaxing feels impossible because your mind never stops
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You fixate on the past or future, rarely feeling present in the moment
Sound familiar? Recognizing these patterns is the first step toward breaking free.
Why Do We Overthink?
Overthinking doesn’t just happen out of nowhere. Past traumas can loop into attempts to “solve” why it happened to prevent it from happening again. Perfectionism can set unachievable standards that lead to rumination. Indecisiveness and the fear of making the wrong choice can result in an endless mental debate. And most generalized anxiety leads to worry taking over, and overthinking riding shotgun [2]!
While many different situations and disorders can cause overthinking, it shows up differently in everyone.
How Overthinking Shows Up
Overthinking isn’t one-size-fits-all—it can take different forms, including:
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All-or-Nothing Thinking: You see things as black and white, with no middle ground
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Catastrophizing: Assuming the absolute worst will happen
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Rumination: Rehashing negative experiences over and over
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Future-Tripping: Obsessing over what could go wrong down the line
These patterns can trick you into believing you’re preparing for the worst, but really, they’re just draining your mental energy.
The Impact of Overthinking
When left unchecked, overthinking can take a toll on your life:
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Mental Health: It’s a fast track to anxiety and depression .
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Physical Health: Stress from overthinking can manifest as headaches, fatigue, or even digestive issues.
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Relationships: Constant worry can strain your connections with others.
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Productivity: Instead of solving problems, you get stuck in analysis paralysis.
How to Stop Overthinking
Overthinking can be exhausting. But, you don’t have to stay trapped in the loop. Here are some strategies to quiet the mental chatter:
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Track Your Triggers: Notice what situations or thoughts tend to send you into overthinking mode.
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Challenge Your Thoughts: Ask yourself, “Is this worry based on fact or just fear?”
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Practice Mindfulness: Meditation or grounding exercises can help you stay present.
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Move Your Body: Physical activity can redirect your energy and clear your mind.
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Limit Worry Time: Set aside a specific time to tackle your concerns, then let them go.
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Talk It Out: Sharing your worries with a friend or therapist can provide much-needed perspective.
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Be Kind to Yourself: Self-compassion is a game-changer. Treat yourself with the same kindness you’d offer a friend.
Why Overthinking Feels So Hard to Quit
Meme by ParkerTheBandit on Instagram (2024)
Breaking the cycle of overthinking isn’t easy—it’s a habit that often feels protective. But the truth is overthinking isn’t helping you; it’s holding you back. As a chronic overthinker, I know firsthand how exhausting it can be to live in a constant loop of "what ifs" and worst-case scenarios. Add anxiety and OCD into the mix, and it feels like my brain is running a never-ending highlight reel of negative outcomes.
One thing that’s helped me is mindful journaling. It’s like taking all those tangled thoughts and giving them a home on paper. Writing them down feels like I’m moving the worry out of my head and into a space where I can revisit it with a clearer perspective later. Does it work every time? Nope. But it gives me a chance to reflect and catch my breath. By taking small steps toward mindfulness and self-compassion, you can start to shift your mindset and create space for peace.
References:
[1] University of Michigan News. (2003, February 4). Most women think too much, overthinkers often drink too much. https://news.umich.edu/most-women-think-too-much-overthinkers-often-drink-too-much/
[2] Brosschot, J. F., Gerin, W., & Thayer, J. F. (2006). The perseverative cognition hypothesis: a review of worry, prolonged stress-related physiological activation, and health. Journal of psychosomatic research, 60(2), 113–124. https://doi.org/10.1016/j.jpsychores.2005.06.074