We all spend time thinking about things that have happened or worrying about what might happen next. Sometimes we get stuck on one thing and cannot seem to let it go. 

Maybe you keep replaying a conversation and thinking about what you could have said differently. Or you make a decision and then spend hours wondering if you made the right one. What starts as trying to understand a situation can quickly turn into feeling even more confused and anxious about it. 

Thinking things through can be very helpful. It allows us to make decisions, learn from our experiences, and prepare for what comes next. But when we get stuck analyzing the same thoughts without reaching a solution, it can leave us feeling more anxious than prepared. This is called overthinking.  

What Is Overthinking? 

Overthinking is when we spend too much time analyzing a situation, decision, or thought without actually reaching a helpful conclusion. Instead of helping us solve a problem, our thoughts start going in circles.

Overthinking can focus on something that already happened. You might replay a conversation and wonder if you said the wrong thing, think about an embarrassing moment from years ago, or wish you had handled a situation differently.

It can also focus on the future. You might imagine everything that could go wrong, worry about making the wrong decision, or try to predict how someone will react before anything has even happened.

In the moment, overthinking can feel productive because it feels like we are trying to figure something out. But there is a difference between thinking through a problem and getting stuck in our thoughts.

Problem-solving usually helps us move toward a decision or action. Overthinking often leaves us with more questions than answers.

Why Do We Overthink? 

There are many reasons we might overthink, but often it comes from wanting to feel more certain about something. 

When we do not know what is going to happen, our minds may try to fill in the gaps. We think through different possibilities and imagine different outcomes because we want to feel prepared. It can feel like if we think about something long enough, we will eventually find the answer or prevent something from going wrong. 

Anxiety can also make overthinking more likely. When we are already worried about a situation, it can be difficult to let it go. We may keep thinking about it because we are looking for reassurance that everything will be okay. 

The problem is that we cannot always have complete certainty, no matter how much time we spend thinking about something. 

How Overthinking Can Become a Cycle 

Overthinking can be hard to stop once it starts. Psychologists often use the term repetitive negative thinking to describe thoughts about negative experiences or concerns that come up repeatedly and are hard to control (Ehring & Watkins, 2008). 

A lot of overthinking starts with not having a clear answer. There might be uncertainty about a decision, a conversation, or something that could happen in the future. Thinking about it more can seem like a way to figure it out, but it does not always work that way. 

Sometimes, the more time spent thinking about something, the more questions come up. Instead of feeling more sure, there are now even more possibilities to consider. You can end up right back where you started, still looking for an answer that might not be there yet. 

This is part of what can make overthinking so hard to stop. Thinking more feels like it should help, even when it is only creating more to think about. 

How Can We Manage Overthinking? 

It is not always possible to stop a thought from coming up, but we can become more aware of when we are spending too much time on it. When the same thoughts keep repeating, it can help to ask whether there is actually a problem to solve or if there is simply uncertainty that does not have an answer yet. 

Writing thoughts down can help get them out of your head and make them easier to look at more clearly. Taking a break and focusing on something else can also help, especially when thinking about the situation is no longer bringing up anything new. 

When there is something that can be done, focusing on one small next step can be more useful than trying to predict every possible outcome. When there is nothing that can be done, the challenge may be accepting that an answer is not available right now. 

Learning to Let Some Thoughts Go 

Overthinking often comes from wanting to understand something, make the right choice, or feel prepared for what might happen. The problem is that not everything can be figured out ahead of time. 

Learning to recognize when thinking is helping and when it is only creating more stress can make it easier to step away from the cycle. Therapy can also help identify patterns of overthinking, understand where they may be coming from, and find healthier ways to respond to uncertainty. 

Not every thought needs to be figured out, and not every question needs an answer right away. 

Reference

Ehring, T., & Watkins, E. R. (2008). Repetitive negative thinking as a transdiagnostic process. International Journal of Cognitive Therapy, 1(3), 192–205. 

Written by: Dylan Messana