10 Signs of Overthinking and How to Deal with It

Do you feel like you’d be happier if you could turn off your mind sometimes? Do you waste a lot of time dealing with negative thoughts that impact your mental health?

If you tend to overanalyze everything, you aren’t alone. Overthinking is very common across various cultures. [1] Kaiser, B. N., Haroz, E. E., Kohrt, B. A., Bolton, P., Bass, J. K., & Hinton, D. E. (2015). “Thinking too much”: A systematic review of a common idiom of distress. Social Science & Medicine, 147, 170–183. https://doi.org/10.1016/j.socscimed.2015.10.044

In this article, you’ll find out what overthinking means, see if you identify yourself with any signs, and learn strategies to reduce it.

What is overthinking?

It involves analyzing, questioning, and replaying situations, conversations, or decisions in one’s mind repeatedly, often focusing on potential negative outcomes or personal flaws.

When someone overthinks, they may find themselves caught in a loop of “what ifs” and worst-case scenarios. This pattern of thought can make it difficult to make decisions, take action, or find peace of mind.

10 signs that you’re an overthinker

Signs you’re overthinking can be easy to miss, especially if it’s been your default state for a while. Also, they may be unique for everyone.

Here’s what might indicate that you’re an overthinker:

1. You analyze past conversations

Do you ever feel like you’re stuck in the past because you spend a lot of time relieving previous events?

It’s almost like in that Black Mirror’s episode in which people have a memory implant that allows them to view everything they did, except this is your reality, and overthinking isn’t something you can just turn off.

People who suffer from anxiety are especially prone to ruminating on conversations they had with others as an attempt to make sure they’re better prepared next time.

Once you’ve started analyzing, it’s difficult to stop, and you might find yourself drowning in negative thoughts that only further fuel your distress.

2. You can’t stop worrying

If you tend to feel on edge, it might be a sign that you can’t stop overthinking. Just like you struggle to let go of the past, you might be excessively concerned about your future.

As a result, whenever you think of important upcoming events, your brain might come up with worst-case scenarios.

3. You can’t shut off your brain

Does it feel like your brain never tires, and you can’t relax no matter how hard you try? Overthinkers commonly struggle with chronic stress and sleep problems because worrying about the past and the future makes them tense and keeps them up at night.

Another problem with not being able to empty your mind is finding it difficult to live in solitude. If you frequently overanalyze everything and wonder if you made the right choices, you might find it too tiring and terrifying to cope on your own.

4. You struggle to live in the present

Just like you tend to overanalyze your past conversations, you might exhaust yourself by looking back on your past decisions and wondering if you made the right choice. You might frequently ask yourself, “What if…?“, feel insecure about the direction your life is going, and fixate on things that can’t be changed.

This might put you under constant stress and make it difficult for you to focus on the present moment and, consequently, work towards achieving your goals.

5. You’re indecisive

People who overthink struggle to make decisions because they focus on analyzing the possible pitfalls and options instead of engaging in problem-solving. You might often delay decision-making, even if the outcome isn’t likely to impact your life much.

6. You seek constant reassurance

Overthinkers often find themselves seeking validation and reassurance from others about their choices, thoughts, or actions. They may repeatedly ask friends or family for their opinions to quell their own self-doubt.

7. You have perfectionist tendencies

Overthinkers may be perfectionists. They set unrealistically high standards for themselves and then get caught up in analyzing every detail to ensure they meet those standards. This can lead to procrastination and difficulty completing tasks.

8. You struggle with self-esteem

Constant self-analysis and criticism, which are common in overthinking, can erode self-esteem over time. Overthinkers may dwell on their perceived flaws or mistakes, leading to feelings of inadequacy or low self-worth.

9. You experience physical symptoms of stress

Chronic overthinking can manifest in physical ways, such as:

• Muscle tension
• Headaches
• Digestive issues
• Fatigue
• Difficulty breathing
• Panic attacks
• Blurred eyesight or sore eyes
• Sleep problems
• High blood pressure

10. You have difficulty letting go

Overthinkers often struggle to let go of worries, grudges, or past mistakes. They may find themselves rehashing old arguments or dwelling on things they wish they had done differently, even when those thoughts are no longer productive.

6 types of overthinking

1. Rumination

Rumination is a type of overthinking where a person becomes stuck in a loop of negative thoughts, often about past events or perceived mistakes.

It’s like playing a movie of past experiences on repeat, focusing on the most distressing or embarrassing moments.

Ruminators may find themselves constantly questioning their actions, words, or decisions. They wonder what they could have done differently or berate themselves for not handling a situation better.

This type of overthinking can be particularly insidious because it keeps a person trapped in the past, unable to move forward or find solutions.

2. Catastrophizing

Catastrophizing involves imagining the worst possible outcomes of a situation. It’s a way of thinking that magnifies potential dangers or negative consequences, often to a degree that is out of proportion to the actual risk involved.

For example, a person who is catastrophizing about an upcoming job interview might imagine scenarios where they freeze up, say something embarrassing, or are harshly judged by the interviewer. They may then extrapolate these imagined scenarios into a cascade of negative consequences, such as never finding a job, losing their apartment, and ending up homeless.

Catastrophizing can be paralyzing because it makes the world feel like a dangerous and unpredictable place. It can lead to avoidance behaviors, where a person chooses not to pursue opportunities or take risks because they fear the worst-case scenario.

3. Analysis paralysis

This involves getting stuck in an endless loop of analyzing options and possibilities, to the point where it becomes difficult to make a decision or take action.

People experiencing analysis paralysis may spend excessive amounts of time researching, comparing, and weighing the pros and cons of different choices, often out of fear of making the wrong decision.

4. Dwelling on the future

While catastrophizing involves imagining worst-case scenarios, dwelling on the future is a broader type of overthinking. This involves excessive worry or concern about upcoming events or potential outcomes.

This can include fixating on uncertainties, trying to predict and control future situations, or constantly questioning one’s ability to handle what may come.

5. Perfectionism

Perfectionistic overthinking involves setting excessively high standards for oneself and then spending inordinate amounts of time and mental energy trying to meet those standards.

Perfectionists may obsess over small details, criticize their own efforts, and struggle to complete tasks or projects because they never feel like their work is good enough.

6. Comparing oneself to others

Comparative overthinking involves constantly measuring oneself against others and focusing on perceived shortcomings or areas where one falls short. This type of thinking can lead to feelings of inadequacy, low self-esteem, and a distorted view of one’s own abilities and achievements.

Is overthinking always a bad thing?

While overthinking is often associated with negative outcomes, it’s important to note that not all forms of deep thinking or reflection are inherently problematic. In fact, there are situations where a degree of careful consideration and analysis can be beneficial.

The key is to find a balance between healthy reflection and unproductive rumination.

The problem arises when overthinking becomes chronic, repetitive, uncontrollable, unproductive, and focused primarily on negative outcomes or self-criticism.

How to stop overthinking

You can’t just shut off your brain and live completely worries-free. But the good news is that you can develop a set of coping skills that will bring you peace and allow you to focus on living in the present.

Here’s what you can do to stop overthinking:

Learn to accept some uncertainty

One fundamental insight is that overthinking is a form of mental control.

When we feel uncertain or anxious about a situation, our mind tries to gain a sense of control by analyzing every possible scenario and outcome. However, this attempt at control is ultimately illusory – we can never predict or prepare for every eventuality.

Recognizing that some degree of uncertainty is inevitable can help us let go of the need to overthink.

Realize that thoughts are not facts

Overthinkers often get caught up in their own mental narratives, assuming that their thoughts accurately reflect reality. But our thoughts are often biased, exaggerated, or based on incomplete information.

Learning to observe thoughts without automatically believing them is a crucial skill. Techniques from cognitive-behavioral therapy, such as thought challenging and reframing, can be helpful in this process.

Try changing your relationship to discomfort

Overthinking is often a way to avoid or minimize uncomfortable emotions like anxiety or self-doubt.

But trying to suppress or control these emotions often backfires. This can cause more overthinking!

Instead, practicing acceptance and self-compassion can help you tolerate discomfort and reduce the need for overthinking as a coping mechanism.

Challenge perfectionism and cultivate a growth mindset

Overthinkers often set unrealistically high standards for themselves and then beat themselves up when they fail to meet those standards.

Embracing the idea that mistakes and setbacks are opportunities for learning and growth can help ease the pressure to get everything “right” through overthinking.

Keep a journal

Writing down your worries is an excellent way to relieve some of the stress you’re experiencing and clear your mind. Journaling can also help you acknowledge your emotions and find the root of the problem.

For example, if you worry whether your past decisions were right and fear the future, it might indicate that you don’t trust yourself and have low self-esteem.

Schedule worry time

Even though overthinking can be caused by mental health issues, such as depression or anxiety, many people are simply more prone to being worriers than others.

This is why you shouldn’t expect yourself just to switch it off completely, especially since there’s nothing wrong with worrying from time to time.

A good method to find the balance between reducing a bad habit and developing healthier coping skills is to schedule time for worrying.

According to a study published in the Journal of Psychotherapy and Psychosomatics, using this worry reduction technique is associated with lowered anxiety levels.

Try positive affirmations

One of the best ways to stop worrying about what’s to come and feel more confident about your choices is by practicing positive affirmations.

These are statements that can be repeated daily to shift your mindset and improve your self-esteem.

Affirmations to stop overthinking can look like:

• “I’m in charge of my life.”
• “I’ll deal with whatever comes my way.”
• “I’m good enough.”

Practice mindfulness

Mindfulness is a technique that allows you to observe your thoughts without judgment and without becoming too overwhelmed. Studies show that mindfulness can help you control worrying by allowing you to shift your attention back to the mindful state.

Learning how to be in the present and recognizing when you’re stuck in your head can help you identify unhelpful thoughts before they get out of control.

1. The easiest place to start is to train yourself to focus on the surroundings while attending to daily tasks. For example, you can observe nature as you walk to the store or concentrate on the sensations while cleaning the house. All you have to do is pay attention to whatever you’re doing at a given moment.
2. Another great thing about mindfulness is that it can help you accept things you can’t change and let go of the past. Instead of worrying about how your life would look like now if you’d done things differently, focus on here and now.
3. To facilitate that, keep a gratitude diary in which you list everything you’re grateful for. It will help you appreciate the present moment more. You might not feel proud about your past, but you can still be happy about your future.

Train yourself to look for solutions

Whenever you find yourself ruminating about the future, try to come up with solutions that can decrease your worries. The goal is to channel your negative thoughts into something productive.

For example, if you’re distressed when thinking about your future because you haven’t found your purpose yet, come up with things you can do to get yourself on the right track. If you worry about a job interview, make sure you prepare in advance, and so on.

Distract yourself

Sometimes the only way to ease worries is to turn your attention elsewhere. Whenever you find yourself engaging in ruminations, try to occupy your mind with something else.

One of the most effective ways is exercising, as it additionally boosts your mood, but you can do anything that brings you joy: having a bath, watching TV, talking to a friend, etc.

Consider therapy

If you can’t stop overthinking, regardless of how well things are going in your life, it might mean that it’s part of a bigger issue.

It’s important to understand the deeper psychological and emotional factors that contribute to this habit. Overthinking is often rooted in underlying issues such as anxiety, fear of uncertainty, perfectionism, and low self-esteem. Addressing these core issues is key to breaking the cycle of overthinking.

– Joanna Cakala, Multilingual writer

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For example, if you overanalyze social interactions, it might be a sign that you suffer from social anxiety. If your habit resembles more an obsession than just thinking too much or if it simply affects your well-being, it might be time to seek professional help from a therapist.

One of the most effective treatment options is cognitive-behavioral therapy. It helps reduce overthinking by teaching you to challenge unhelpful thought patterns and replace them with more positive, realistic statements.

For example, whenever you catastrophize, you’ll be able to reframe your thinking by telling yourself something like, “Even if things go wrong, I’ll be okay,” or “Even if I fail, everyone sometimes does.”

The more you practice, the more you’ll start relying on your new coping skills instead of overthinking.

Overcome overthinking patterns on Calmerry

At Calmerry, we understand how overwhelming it can feel to be caught in a cycle of rumination and anxiety. That’s why we’re here to support you on your journey towards mental well-being.

Our compassionate, licensed online therapists are ready to help you explore the root causes of your overthinking and develop personalized strategies for breaking free from this mental habit.

On Calmerry, you can connect with your therapist from the comfort of your own home, on your own schedule.

Start with a 10-minute questionnaire – and get matched with your therapist within 1 hour. No overthinking!:)