How Do I Stop Overthinking?

I remember when I first heard the phrase ‘overthinking’ many years ago and my first thought was ‘What!? How can you overthink!? Surely the bigger problem in this world is underthinking!? Surely, what we need is more thinking, not less!?’

Well, how wrong I was. Since coming into the world of psychology and well just…thinking a bit more (see what I did there), I can now totally see what people mean when they complain about ‘overthinking’ and how maladaptive and distressing it can  be.

“Overthinking disorder” may not be an official diagnosis, but overthinking can be a symptom or a part of various mental health disorders, particularly anxiety disorders.

What is Overthinking?

Overthinking is a common phenomenon that many people experience at various points in their lives. It involves the repetitive and often uncontrollable process of thinking about a situation, event, or decision, sometimes to the point of creating unrealistic scenarios or magnifying small details. While some degree of introspection and contemplation is natural and can be beneficial, overthinking becomes problematic when it leads to negative outcomes such as increased stress, anxiety, indecision, or impaired problem-solving abilities.

One of the key features of overthinking is the tendency to dwell on past events or worry excessively about the future. This can manifest as replaying conversations or events in one's mind, imagining various outcomes of a situation, or constantly seeking reassurance or validation from others. Overthinkers may also engage in "catastrophizing," where they imagine the worst-case scenario of a situation, even if it is unlikely to occur. This can lead to heightened anxiety and fear, making it difficult to make decisions or take action.

One reason why overthinking can be problematic is that it often involves a focus on negative or unproductive thoughts. This can contribute to a cycle of rumination, where the individual gets stuck in a loop of repetitive and distressing thoughts. This can have a significant impact on mental health, leading to feelings of hopelessness, helplessness, and low self-esteem.

Furthermore, overthinking can interfere with effective problem-solving. Instead of focusing on finding solutions, overthinkers may become preoccupied with analyzing the problem from every possible angle, which can lead to decision paralysis. This can be particularly problematic in situations that require timely and decisive action, such as in the workplace or in personal relationships.

Despite these potential negative consequences, it is important to recognize that not all forms of thinking are overthinking. In fact, some degree of introspection and reflection is healthy and can lead to personal growth and self-improvement. The key distinction lies in the impact that thinking has on a person's well-being and ability to function effectively in their daily life.

For example, someone who is reflecting on past mistakes in order to learn from them and make better decisions in the future is engaging in constructive thinking. On the other hand, someone who is constantly dwelling on past mistakes and berating themselves for them is more likely to be engaging in overthinking.

Similarly, someone who is carefully considering all aspects of a decision in order to make an informed choice is engaging in productive thinking. However, someone who is obsessively analyzing every possible outcome and worrying excessively about making the wrong choice may be engaging in overthinking.

It is also important to recognize that overthinking is not always a conscious choice. Many people who struggle with overthinking do so involuntarily, and may find it difficult to control or stop their thoughts. In these cases, overthinking may be a symptom of an underlying mental health condition, such as anxiety or depression, and may require professional intervention to address.

Why is overthinking? (sic)

Overthinking essentially exists because the human mind has evolved to think and has become really good at it.  Sometimes too good. Thinking about things is the superpower of the human race. It’s how we solve so many problems: Invent fire to solve the problem of cold; invent tools to solve problem of hunting, catching, cutting etc; invent Tik Tok to solve the problem of…wait…. Anyway, our minds are problem solving machines and they are busy. Some of us have minds that are not that busy, while others have minds that are really busy. Having a busy mind has its advantages, at least from an evolutionary perspective. More thinking equals more problem solving. And more problem-solving equals more surviving and reproducing. That’s the basic evolutionary equation. This is why people with anxiety disorders, including OCD, are often high in IQ.  And they’re often highly creative. Their brains are good brains! But this can come at a cost – overthinking. The problem of overthinking is that you are essentially trying to solve problems that aren’t there or problems that can’t be solved.  And because problem solving has been such a beneficial trait for us and our ancestors, its very highly developed.

But now we’re faced with this problem of trying to solve the problem of over-problem-solving (!). Can you see the dilemma? Its like a trap. It’s very sticky. So how can we get out of this circular prison?

What to do with Overthinking?

There are several strategies that can be helpful in managing overthinking. One approach is to practice mindfulness, which involves focusing on the present moment and accepting thoughts without judgment. Mindfulness is ‘paying attention with openness, curiosity, flexibility and kindness’ (Russ Harris) or ‘paying attention in a particular way: on purpose, in the present moment, and non-judgmentally’ (Kabat-Zinn). Mindfulness helps you to be fully present, to experience unpleasant thoughts and feelings safely, to become aware of what you’re avoiding, learn the distinction between you and your thoughts, become less judgmental (of yourself and others), and have more direct contact with the world. This can help reduce the tendency to get caught up in negative or unproductive thoughts.

Another strategy is to challenge negative thought patterns by questioning the validity of your thoughts and considering alternative perspectives. Cognitive-behavioral therapy (CBT) is a type of therapy that can be particularly effective in helping people identify and change these patterns of thinking.

Additionally, engaging in activities that promote relaxation and stress relief, such as exercise, meditation, or spending time in nature, can help reduce the frequency and intensity of overthinking episodes.