Everyone worries now and then, but when does worrying become overthinking?

what it is, whether we do it, why it is harmful, what causes it, and how to stop it

So, let us see…

Overthinking is simply the act of thinking excessively. Overthinking is the process of going over the same thought over and over again, analysing the most trivial of situations or events until all sense of proportion is lost. The overthinking brain is unable to translate these thoughts into actions or positive outcomes, resulting in feelings of stress and anxiety.

The phrase “overthinking” is frequently used casually these days.

Are we overthinking things?

One of our greatest gifts as humans is the ability to think. Our brains have evolved to produce complex thoughts that allow us to understand information, solve problems, plan ahead, and learn from our past.

Surely, we all overthink to some extent? Worrying about things is linked to caring about our loved ones and doing a good job, whether we are parents, sons or daughters, employees or business people.

What is Ruminate?

Rumination is defined as excessive, repetitive thinking about the same event. Rumination is classified into two types: reflective and brooding. Reflective thinking is analytical and problem-solving, whereas brooding is more negative and self-perpetuating.

We are certainly thinking when we overthink, worry, or ruminate. “Over”-thinking emphasises that our thinking isn’t getting us anywhere and isn’t helping us. So, if we find ourselves thinking about the same issue over and over again but not arriving at a “solution,” we may be overthinking.

People who suffer from overthinking tend to be “ruminators,” obsessing over past events. Worrying about the future is typical: will I meet this deadline? Can I find a nice residential flat for my parents? Overthinking tends to be passive rather than active, dwelling on past events and building up disproportionately negative future outcomes.

Let us look at an example. You inadvertently address your new teacher incorrectly. What do you think and feel when you realise this later?

The average worrier will feel mildly embarrassed, plan to apologise with some self-deprecating remark the next day, then forget about it and go about their business. The overthinker will replay this error while rewriting different outcomes. By four a.m., he or she will be mentally preparing for being passed over for future grades, or even chosen to fail. The incident has raised big questions in the overthinking mind, blowing the whole thing out of proportion.

This may appear to be a trivial example, but it demonstrates how over-thinking can take over many aspects of your life. Dwelling on a past event and making catastrophic predictions from it are classic examples of what an overthinking mind can do.

Overthinking is caused by our primitive emotional part of our brain-

Overthinking, like many other symptoms of anxiety and depression, stems from one of our most primitive survival instincts.

The primitive mind will always see things from the worst possible angle. This is because the brain is hyper-vigilant, trying to keep us alive, and it makes no sense to be optimistic.

The intellectual brain will tell you that you will not fail your exams because you called your teacher by the wrong name. People who ruminate, on the other hand, are responding in that primitive fight-or-flight mode, where focusing on worst-case scenarios is more likely to keep us alive. Overthinking and anxiety interact, exacerbating feelings of stress and helplessness.

Overthinking fills the stress tank-

It’s simple to instil fear in people by making negative predictions about the future. However, dwelling on the past can make us feel extremely anxious. Negative thoughts fill our “stress tank” to the point where we believe that one more drip, one more thought, will cause us to overflow.

How can we empty our stress tank? At night, we enter the amazing healing process of REM (Rapid Eye Movement) sleep, in which our brains go over the events of the day, moving them from the emotional, primitive brain to the intellectual side. The brain stores events, along with emotions and suppressed emotions, and converts them into memories and narratives for another day. As part of this process, the brain may ‘live out’ unspent emotion through our dreams in order to use up unspent adrenalin. The person who called his or her teacher the wrong name will not forget the incident over night, but he or she will not be thinking about it in the morning.

The overthinker will not be so fortunate. If he or she is not sleeping well due to overthinking, tossing and turning while ruminating on the events, they will miss out on this vital REM sleep, possibly waking up during the night or not being able to sleep until the early hours, by which time it will be time to get up and start the day with low energy and low mood.

Overthinking the Past-

What kinds of things do we tend to overthink? Regrets and resentments may fall into this category – have you ever found yourself wishing you had taken a different path in life or made a different choice at a crossroads? On a smaller scale, perhaps we are still thinking about the embarrassing thing we said during a Zoom meeting last week. Whatever it is, we may be overthinking the past in ways that are hindering us in the present and future.

Overthinking the Present-

It is also possible to ruminate or overthink aspects of the present, such as our circumstances, relationships, personality, or identity. Do we question whether we are in the right relationship every day? How might those thoughts be affecting the relationship? Our current thoughts about ourselves can also have a significant impact on our relationship with ourselves. Do we tend to think of ourselves positively or negatively?

Overthinking the Future-

Overthinking about the future is often classified as “worry.” We may be concerned about something in the near future, such as a school or work presentation. Or we may be preoccupied with longer-term existential concerns, such as “will I ever feel fulfilled in life?” or “what if I never find a partner?” Regardless, our worries are most likely not assisting us in any way.

Why is overthinking harmful?

Perhaps we were at a celebratory event, such as a birthday party, but instead of enjoying the music, food, and company, we were preoccupied with an argument from the day before, or the grocery list of to-dos for the next day. This, or some of the examples mentioned above, may feel familiar to us, and overthinking may be interfering with our ability to live our lives. Of course, we don’t intend to overthink, ruminate, or worry. But we’re probably all too familiar with these issues by now, and we’re hoping to figure out how to change our thinking. To change any habit, we must first find the right motivation.

Overthinking and Decision-Making- When we overthink, we are most likely trying to solve a problem in our lives. Is this the right career for me? Is this relationship right for me? How can I get a better handle on my finances? The catch here is that overthinking actually impairs our ability to make decisions. Rumination has a negative impact on people’s decision-making processes, with ruminating people finding decisions more difficult and being less confident in their decisions.

Overthinking and Anxiety-future-focused worry have been linked to anxiety. We may be familiar with the experience of having worried thoughts while also dealing with anxious feelings and sensations. Although both temporary and chronic anxiety can be unpleasant, changing worried thoughts can help to alleviate anxiety.

Overthinking and Depression-While future-focused repetitive thinking (worry) has been linked to anxiety, past and present-focused repetitive thinking (rumination) has been linked to depression. This link is strong, with rumination being linked to more frequent, longer, and severe depressive episodes.

Overthinking and Sleep-We may have found ourselves lying awake at night, unable to stop the “train of thoughts” running through our minds. Overthinking, as well as the associated symptoms of anxiety and depression, can disrupt our sleep. Sleep deprivation is linked to poor health outcomes.

What Causes Overthinking?

You may be frustrated with yourself if you’ve read this far and discovered that you have a tendency to overthink. Why am I doing something so bad for myself? It is critical to remember two things here. Overthinking is an automatic self-protection mechanism. What do you tend to overthink? Most likely, you are preoccupied with real issues such as finances, health, work, relationships, and meaning. Feeling in control of these various domains can provide a sense of well-being, and of course, you want the best for yourself. The key point here is that thinking about these areas in an unproductive way does little to improve them. ​

We don’t overthink on purpose.

Thoughts are often automatic and habitual, and overthinking becomes a habit – we don’t lie down at night and tell ourselves, “Okay, time to ruminate for the next two hours instead of falling asleep.” Your brain simply repeats itself.

How Can We Stop Overthinking?

Relaxation-Not only can overthinking get us worked up and make us anxious, but it can also work the other way. Anxiety can lead to more worry, creating a vicious cycle. We can break the cycle by using relaxation techniques. What types of activities help you unwind? It could be going for a walk, taking some deep breaths, doing yoga, meditation, or watching a feel-good movie. If we notice ourselves becoming tense, we should take a step back and ask ourselves what we can do to relax. Get some perspective- Mindfulness and other contemplative practises allow us to take a step back from our train of thought in order to better recognise where it is going. This ability to look at our thoughts objectively is critical for avoiding overthinking. When we overthink something, we can become consumed by it and lose perspective. When you find yourself in this situation, it may be helpful to ask yourself, “Will this issue still matter to me in a year, five years, etc.?”

Consider problem-solving thinking.

It might be useful to ask yourself, “Are these thoughts useful to me?” When you recognise when you are overthinking, you can take a step back and decide how to proceed. You have two choices here. You realise that the issue you’re overthinking isn’t worth focusing on, so you redirect your attention and energy elsewhere.

You identify the source of your overthinking and devise a strategy to address it.

“If there is no solution to the problem, then don’t waste time worrying about it,” says the Dalai Lama. If there is a solution to the problem, don’t waste time worrying about it.”

Go to therapy-For some people who are struggling to overcome overthinking, or whose overthinking may be contributing to mental health issues such as anxiety or depression, it may be worth considering seeing a mental health professional who specialises in an evidence-based practise such as cognitive behavioural therapy.

Learn from your pets—while zebras may experience temporary stressors such as fleeing a predator, they do not typically experience chronic stress like us. This is due to their proclivity to live in the present moment. Our dog isn’t thinking about how he fell in front of all the other dogs at the park yesterday or whether he’s doing enough with his life. The point is that animals are great examples of living in the moment and being happier for it.