Do you ever catch yourself replaying the same thought on repeat, like a broken record you can’t turn off? That’s overthinking. It can feel like you’re solving a problem, but most of the time, you’re just circling around it without getting anywhere. The more you do it, the heavier your mind feels like carrying around a backpack filled with thoughts that don’t go anywhere.
What Overthinking Really Is
Psychologically speaking, overthinking is a form of mental rumination. It’s your brain stuck in analysis mode, constantly chewing on “what ifs” and “should haves.” And here’s the tricky part: your mind convinces you it’s being productive. It whispers, “If I just think about this a little more, I’ll figure it out.” But in reality, you’re stuck in a loop.
Reflection can be healthy it helps us grow and learn. But overthinking is different. It’s reflection without resolution.
Why We Overthink
So why do we get stuck? A few reasons:
- Anxiety – your mind is scanning for danger, even when there isn’t any.
- Perfectionism – the belief that if you think hard enough, you’ll avoid mistakes.
- Uncertainty – we’re wired to dislike the unknown, so we try to “think our way” into control.
And honestly, as a psychology student (and a chronic over-thinker myself), I know how sneaky it is. I’ve convinced myself many times that thinking more was the same as doing something. Spoiler: it wasn’t.
The Cost of Overthinking
The problem is that overthinking has a price. It eats away at sleep, leaves you drained, and makes decisions feel impossible. Emotionally, it keeps you locked in your head instead of present in your life. You’re not living the moment, you’re rehearsing it endlessly in your mind.
How to Break Free From the Loop
Here’s the good news: you can train your mind to step out of the cycle. A few tools that actually help:
- Name the loop: Simply noticing “I’m overthinking right now” creates distance between you and the thought.
- Set a limit: Give yourself ten minutes to think about it, get your journal out and list everything that comes to your mind. Do your best to get it all out in that time and do your best to give yourself permission to stop afterwards.
- Shift to action: Ask yourself, “What can I do about this right now?” If the answer is nothing. When the thought comes up remind yourself to let try and let it go.
- Focus on your breathing: Do meditation, try to separate yourself from the thoughts. Just because you have the thought you don’t need to go into them to much, you can let them wash over you and when you catch yourself having a negative thought just go back to your breathing.
- Ground yourself: Move your body, breathe deeply, or journal. Anything that brings you back to the present moment.
- Challenge the thought: Will this still matter in a week? In a year?
My Challenge to You
The next time you catch yourself spiralling into the “what ifs,” stop and write the thought down. Ask yourself what you can control, and then take one small step forward. Thinking less and doing more isn’t about ignoring your mind. It’s about guiding it back to what matters.
Final Reflection
Overthinking doesn’t disappear overnight. But every time you interrupt the loop, you’re building a new habit, one that leaves space for clarity, focus, and peace. And trust me: life feels a lot lighter when your head isn’t playing the same record on repeat.
