What is overthinking and how do we stop it?

I think we have all had a bout or two of overthinking here and there. However, if it becomes a habit and our first point of call when faced with difficulties, this can certainly be indicative of (and even cause) numerous issues. Read on to found out what overthinking is, why we do it and how to stop.

What is the definition of overthinking?

Overthinking can be described as excessively thinking about and analysing something. This is usually done when faced with a stressful situation, problem or when needing to make a decision. Alternatively, we can engage in self-reflection after making a mistake, which then turns into overthinking. That one topic can be cognitively all-consuming, where we struggle to focus on, or think about, anything else.

The reason this is deemed such a negative habit is because more time is spent obsessively thinking about the situation, rather than taking productive steps towards solving it. It is therefore the opposite of problem-solving. Overall, overthinking is characterised by excessive, unproductive thoughts.

Why do we overthink?

We mainly overthink as a way to be the most prepared for a situation as possible – to think of every outcome in order 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.

As we have stated, we all do it, especially in unique or high-stress situations (e.g. interviews, presentations, speeches). You could even argue that sometimes things do need to be well thought out! But if we are engaging in overthinking, it really isn’t helpful. 

What are the signs of overthinking?

We need to be able to spot it before being able to stop it. So, what signs are there that overthinking is taking place?

• Can only think about that one situation
• Thinking about worst-case scenarios
• Second-guessing decisions
• Feeling mentally drained
• Overthinking is coupled with negative thoughts like “I can’t do this.”
•  Fixating or playing it all out on your head; feeling like it isn’t in your control
• Unable to relax, and experiencing feelings of increased anxiety

Why is overthinking bad for us?

Habitual overthinking is known to have bidirectional relationships with our mental health. This means that overthinking can be a symptom of and contribute to mental health difficulties. This includes:

• Depression – overthinking can be exhausting and draining, which contributes to our low mood. It can also be a symptom of depression. We refer to this as ruminating – a type of overthinking where the thoughts are dark and negative in nature.
• Multiple anxiety disorders – particularly Generalised Anxiety Disorder (GAD). Overthinking our worries is to prepare as much as possible for future situations, to alleviate ourselves from feeling anxious.
• Low self-esteem or self-confidence – overthinking can be because a person feels the need to second-guess themselves. This may stem from a lack of self-confidence in their abilities.
• Post Traumatic Stress Disorder (PTSD) – Overthinking has been known to be connected to PTSD. Those who have experienced trauma may think repeatedly about what they experienced, as well as becoming hypervigilant to danger as a coping mechanism.

It also can really disrupt your sleep if you’re stuck awake thinking things over repeatedly. When, actually, disrupting these repetitive thoughts and having a good nights sleep can really help your brain come up with solutions, and better prepare us to deal with situations better. 

How can we stop?

Here are a few things you can do to stop yourself when overthinking:

• Distract yourself – your brain can actually problem solve in the background, ideas can be left to percolate in your head, whilst you’re distracted with other tasks.
• Challenge negative thoughts – thoughts are not facts, so you can pick one thought you are overthinking about and reframe them to be more neutral Ask yourself what is a fair, balanced thought. Call out your overthinking. 
• Mindfulness – it’s not always everyone’s first choice, but it can be a good way to help to redirect thoughts and focus on your surroundings instead.
• Practice self-acceptance – overthinking can be synonymous with a lack of faith in ourselves to do the right thing, or to be successful. Instead of ruminating on regret and poor past decisions, trust yourself to make future ones!

How Brighter Life Therapy can help

If overthinking is affecting your life, Brighter Life Therapy is here to help with CBT and psychotherapy for all ages. Please don’t hesitate to contact us using the enquiry form below:

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