What is overthinking?

There are times when your mind is full of incessant thoughts. They might come at night when you’re lying in bed, keeping you awake for hours. Sometimes, they come out of nowhere throughout the day, interfering with your schedule. Overthinking is utterly overwhelming, but there are ways to manage it. Once you’ve addressed the root issue, you can avoid overwhelming thoughts in the long run.

This article was written by Mia Barnes. Mia is a health and wellness freelance writer with expertise in self-care and mental health. She is the Founder and Editor-in-Chief of the online publication, Body+Mind magazine.

Is overthinking normal?

Everyone gets into their head at times. Sometimes, it’s as simple as wondering whether you closed the lights in a room or paid the bill. However, there are also cases of unhealthy overthinking that make people spiral almost every day.

One of the main signs that you’re overthinking is you can’t relax. At least 60% of adults experienced anxiety that intervened with their daily lives, fixating on the main object that they were considering.

Common triggers of overthinking

You are not alone in overthinking. It’s a common emotion, often triggered by a variety of feelings and experiences in everyday life.

Worrying

Overthinking usually starts when you worry about something in your life, like a future problem or confusing situation. Most people find themselves replaying and analysing the event. Here are a few examples:

• Relationships: Some people start overthinking when they fight with a loved one and wonder how they will patch things up. There could also be underlying tension. In a romantic relationship, it’s odd if your partner’s behaviour toward you suddenly changes.
• Work-life: Got an important presentation coming up? Or do you have a yearly review with your boss? For some people, their work life is central to their identity. It’s also the source of your income, which adds pressure and creates worry.
• The future: Around seven out of 10 people in the UK are seriously worried about the future, influenced by the climate crisis and cost of living. You could also worry about certain things, such as your financial state and health.

Indecision

Overthinking often involves second-guessing yourself about decisions you’re facing. It comes up more when you’re making big life choices, such as returning to school or moving residences. You weigh the pros and cons repeatedly, and indecisive people fear making a choice.

Even when decisions have already been made, overthinking may continue. Others will wonder whether they’ve made the right decision or not. If they have regrets, their line of negative thought simply never ends.

Negativity

Overthinking is inherently negative thinking, usually sparked by the same energy. Maybe an acquaintance criticizes you. Strangers may downright insult something about you, from your physical features to your behaviour. It builds insecurity and leads to that spiralling.

Rumination

Rumination is purposeful, repetitive thinking that manifests in constant negative self-talk. You can’t let go of your distress because you’re constantly processing it. Unfortunately, this creates an unhealthy cycle that spirals into chronic overthinking.

Steering Clear of Overthinking

Once you identify your overthinking, it’s time to learn how to avoid it. The best way is to take care of your mental health and well-being. Sometimes, the urge to overanalyse comes, so you need to condition your mind.

Accept your feelings

Overthinking stems from many emotions, from fear to panic to sadness. Acknowledge your emotions and know it’s okay to feel them. It’s part of being human, and you did the best you could in the situation that triggered your overanalysing.

The next is to focus on problem-solving. Instead of asking, “Why did I do that?” or “How did that happen?” concentrate on preventing those situations from arising next time.

Take care of your health

A healthy body results in a healthy mind. Make sure that you’re in tiptop shape to have more mental clarity. Here are tips to avoid overthinking:

• Have a balanced diet: Fruits and vegetables are your best friends for nutrition. You should also avoid caffeine after 2 p.m. to avoid crashing and moodiness, as it can lead to stress and overthinking. Drink water instead to hydrate.
• Exercise often: A quick walk break throughout the day can be very beneficial for your health. Some people also find that exercise is a good way to relieve stress, so make that gym appointment.
• Prioritize sleep: A good night’s rest clears your mind and restores your energy. Adjust your schedule and head to bed early when you can.

Find healthy coping mechanisms

You need to have healthy hobbies to cope with overthinking. Writers enjoy putting their thoughts in a journal, while others prefer painting to quiet their minds. Experiment to see what works for you. If it makes you happy and calm, you’ve found the right coping mechanism.

Practice meditating

Overthinkers often don’t give themselves enough time to process their feelings. They’re overstimulated by their environment, phones and so much more. Find a quiet place and focus on meditating. Remember to practice positive language in your self-talk.

Talk to people

Don’t be afraid to seek support from others. About one in four people with anxiety disorders receive mental health treatment for this condition. You can also reach out to loved ones that you feel safe with and speak what’s on your mind.

Make Peace With Overthinking

When you struggle with overthinking, picture it as your brain’s best attempt at processing your emotions and reactions. Make peace with it and focus on caring for your mind and wellbeing.

Useful resources

• What is doomscrolling?
• What is bedrotting?
• What is digital detoxing?