Wait, Let Me Overthink This First

Raise your hand if you've ever replayed a conversation from three days (three years, three decades) ago and convinced yourself you accidentally ruined your life. (It’s okay, this is a safe space, we don't judge!) Overthinking is basically the brain’s version of doom-scrolling—except you’re scrolling your own thoughts.

Let’s dig into why we do it, why it’s exhausting, and how to break the cycle.

Why We Overthink

• Survival Mode: Your brain evolved to spot danger—even if that "danger" is just an email you sent to your boss.

• Seeking Safety: Overthinking gives the illusion that if you analyze every angle, you’ll avoid mistakes or pain. You are convinced it will keep you safe.

• Fear of Uncertainty: If we can't predict the future, we at least try to mentally rehearse every possible outcome. (Spoiler: It doesn't actually help.)

• Neurodivergence: Individuals with ADHD, Autism, or other neurodivergent profiles may naturally experience heightened patterns of rumination and rapid-fire thinking.

• Insecurities: When self-doubt creeps in, our brains may fixate on every possible misstep to "prove" our worst fears true.

• Trauma Responses: Past experiences teach our brains to anticipate harm, leading to hypervigilance and repetitive thought loops.

• Anxiety: Anxiety thrives on "what if" scenarios, making overthinking feel like a form of preparation or protection.

• Perfectionism: When mistakes feel intolerable, every decision and action can feel like a high-stakes test.

  
  
  
  

Signs You're Caught in the Overthinking Trap

• Replaying conversations over and over, perhaps rehearsing alternative responses.

• Rumination and perseveration about things that have already taken place.

• Imagining worst-case scenarios out of everyday situations.

• Difficulty making even simple decisions secondary to decision-paralysis.

• Constantly second-guessing yourself.

Sound familiar? You're not broken—your brain is just trying way too hard to protect you.

How to Stop the Spiral

1. Call It Out- Label it: “Oh hey, I’m overthinking again.” Sometimes just acknowledging it can break the spell. If we can name it, we can deal with it.

2. Set a Time Limit- Give yourself 5-10 minutes to think about the issue, then distract yourself with another task. If it’s still bugging you tomorrow, you can revisit—but then evaluate why there's potential 'stuckness'.

3. Practice "All I can do" Thinking- Not every decision needs hours of deliberation. Aim for "all I can do is all I can do, and all I can do is enough" rather than "this must be perfect." Hint: This is not always easy and may take some time.

4. Shift to Action- When in doubt, do something—even if it's tiny. Overthinking thrives on paralysis. Movement disrupts the cycle. Do just the next right thing.

5. Ground Yourself in Reality- Ask: "Is this a real problem right now, or just a story I'm telling myself?"

6. Identify the Origin and Root Causes- Explore where your overthinking habits may have started. Is it rooted in childhood experiences, past relationships, trauma, or patterns of perfectionism? Dealing with the underlying beliefs and past wounds can dramatically reduce the tendency of overthinking everything.

Final Thoughts: Your Brain Means Well, But Remember, You’re the Boss

Overthinking doesn’t mean you're weak or incapable—it means you care. But caring too much about things you can't control is exhausting and can be debilitating at times.

If overthinking is hijacking your peace, therapy can help you retrain your brain to work with you, not against you.

Reach out. Because you deserve to live in peace and gain control over your thoughts!