But thats usually not the case.
Hold on a moment, let me overthink this…
What Is Overthinking?
Overthinking involves thinking about a certain topic or situation excessively and analyzing it for long periods of time.
When you overthink, you have a hard time getting your mind to focus on anything else.
It becomes consumed by the one thing you are thinking about.
Research suggests that overthinking is associated with feelings ofdepression,anxiety, andpost-traumatic stress disorder(PTSD).
Signs of overthinking include:
Causes of Overthinking
Overthinking can happen for several reasons.
Here are a few to consider.
Not Being Solution-Focused
Overthinking is different from problem-solving.
Overthinking is about dwelling on the problem, while problem-solving involves looking for a solution.
Imagine a storm is coming.
Heres an example that shows the difference between overthinking and problem-solving:
Problem-solving can lead to productive action.
Overthinking, on the other hand, fuels uncomfortable emotions and doesnt look for solutions.
Experiencing Repetitive Thoughts
Ruminatingor rehashing the same things over and over againisnt helpful.
As your mental health declines, you are more likely you are to ruminate on your thoughts.
Its a repetitive cycle that can be tough to break.
Research confirms what you likely already knowrumination interferes with sleep.
Overthinking makes it harder to fall asleep.
Overthinking impairs the quality of your sleep too.
So its harder to fall into a deep slumber when your brain is busy overthinking everything.
Difficulty falling asleep may contribute to more worrisome thoughts.
That may cause you to feel anxiouswhich may make it even harder to fall asleep.
After all, youre looking at a problem from every possible angle.
But, overanalyzing and obsessing actually becomes a barrier.
Research shows thinking too much makes it tough to make decisions.
Remember, your time is valuable too.
Decisions are Second-Guessed
Overthinking sometimes involves beating yourself up for the decisions you have already made.
Or maybe you get upset with yourself for not seeingred flagssoonerbecause you believe they should have been obvious!
Types of Overthinking
There are also different types of overthinking that a person might engage in.
Many of these are caused bycognitive distortions, which are negative or distorted ways of thinking.
All-or-Nothing Thinking
This pop in of overthinking involves only seeing situations in black or white.
Catastrophizing
This pop in of overthinking involves thinking things are worse than they are.
For example, you might fear that you will fail an exam.
This pop in of overthinking sets you up to worry about unrealistic worst-case scenarios.
However, it can often play a role in the development and maintenance of several mental health conditions.
Some disorders that are associated with overthinking include:
Overthinking can have a bidirectional relationship with mental health issues.
Finding a way to break out of this cycle can often help relieve some symptoms of these conditions.
Overthinking can also take a serious toll on relationships.
Assuming the worst and jumping to incorrect conclusions can lead to arguments and conflicts with other people.
It can also lead torelationship anxiety, and behaviors like constantly needing reassurance or attempting to control other people.
Such behavior can harm your relationships with others.
How to Stop Overthinking
Getting out of your head can be a challenge.
Research shows thinking less about a problem might actually be the key to developing better solutions.
Here are a few ways tostop overthinking.
A brief distraction can give you a break.
And it may get your mind focused on something more productive.
And, your brain might even develop a solution for you when you stop thinking about the problem.
Challenge Negative Thoughts
Remind yourself that your thoughts are not facts.
Every thought you have willnotbe truthful, accurate, or even realistic.
Learning how to reframe them in a more positive way can help relieve the tendency to overthink.
Example
Negative thought:I am always saying the wrong things…
I’m sure people think I am an idiot.
Challenge:Is it true that Ialwayssay the wrong things, 100% of the time?
Has anyone told me that I sound like an idiot?
I am considering taking a speech class at the local college to improve my communication skills.
When you find yourself overthinking, challenge these thoughts.
Ask yourself if they are realistic.
As you meditate, work on focusing on your breath.
Research has found that a 10-minute meditation can be an effective way to stop intrusive thoughts and worry.
Instead of berating yourself for things you mightregret,try working toward being more accepting and compassionate of yourself.
Research suggests that people who extend themselves such compassion are more likely to use adaptive coping strategies.
Overthinking may be a symptom of a mental health issue, like depression or anxiety.
On the flip side, it may also increase your susceptibility to developing mental health problems.
They may also help you identify coping strategies that work for you, such as mindfulness or physical exercise.
If you feel like your brain is on overdrive, talk to your physician.
Your doctor may be able torefer you to a therapistwho can help you put an end to overthinking.
Self-help strategies like distracting yourself and challenging your thoughts can help.
If overthinking is taking a toll on your well-being, consider talking to a mental health professional.
They can help you develop the mental tools and coping skills you gotta prevent overthinking.
Kaiser BN, Haroz EE, Kohrt BA, Bolton PA, Bass JK, Hinton DE.
“Thinking too much”: A systematic review of a common idiom of distress.Soc Sci Med.
2021 Sep;47(9):1327-1342. doi:10.1177/0146167220965303
