overthinking

I think we all have had a bout or two of overthinking maybe you replay conversations or situations in your head analysing every detail, replaying past situations to change the outcome or find a solution that doesn’t exist.

We mainly overthink to be the most prepared for a situation as possible, to think of every outcome to avoid any worse-case scenarios.

It is very much an anxiety fuelled technique that only contributes to our worries rather than bringing us relief from them.

Overthinking is usually driven by a need for control, believing if we can analyse everything enough it can prevent mistakes, embarrassment or remove uncertainty, no amount of rehearsals can guarantee outcomes.

Ironically will often create the very stress we are trying to avoid, fuels anxiety can disrupt sleep, makes decision making harder.

Breaking free doesn’t mean stopping thoughts as this is impossible, it means changing our relationship them, starting by noticing when we are overthinking as awareness can be powerful.

The signs can be:

Can only think about that one situation

Second-guessing decisions

Feeling mentally drained

Overthinking is coupled with negative thoughts like “I can’t do this”

Fixating or playing it all out in your head, feeling like it isn’t in your control.

Unable to relax, experiencing feelings of increased anxiety.

When you catch yourself pause and ask:

Is this thought helping me?

That small question can interrupt the cycle.

Create boundaries, allow yourself a set time to reflect or problem solve – then move on, not every thought deserves your unlimited attention.

Most importantly accept uncertainty as not everything can be worked out in advance, sometimes peace comes from not having all the answers, but being ok with them.

Therapy can teach how to step back, as thoughts seem automatic and convincing, can help you explore any underlying issues and develop coping strategies when overthinking becomes overwhelming.

Challenge - is this thought based on facts, or am I assuming the worst?

Is this thought helpful?

What evidence supports this?

Practicing self-acceptance, as overthinking can be a lack of faith in ourselves to do the right thing, no one has everything together all the time and that’s perfectly normal, because we feel vulnerable about the future we keep trying to solve problems in our head.

With practice, you may notice less urgency to react to every thought, giving you the ability to pause before responding, instead of being inside of every thought you learn to stand beside them.