Understanding Overthinking: Trapped in thought

Thinking is key in helping us grow and navigate life’s challenges. However, sometimes our thoughts feel so persistent that they leave us feeling stuck rather than helping us move forward.

Do you find your mind racing every time you have to make a decision? Or staying awake at night thinking - “Could I have done this better?”, “ If I leave work early, will people think im lazy?”, “If I post this video, what will people say?”, “Everyone my age is getting married or having kids, am I falling behind?”

You might be trapped in a loop of overthinking.  Don’t worry though - you are not alone. Surveys have revealed that approximately 81% of Indians spend more than 3 hours a day overthinking routine decisions, and 77% displaying at least one symptom of stress. But this raises the question; how is overthinking distinguished from deep thought?

Deep thought vs Overthinking

Dr. Susan Nolen-Hoeksema has defined this process of overthinking as "a method of coping with negative mood that involves self-focused attention and repetitive focus on one’s negative emotions.”

While thinking deeply is often rooted from a desire to protect yourself and make sense of difficult situations, overthinking can often leads us into cycles of replaying past events, worrying about situations that have not occurred yet , and repeatedly questioning our choices. 

What causes overthinking? 

Overthinking to a certain extent is human, like when we face uncertainty or stress. However, the problem arises when your daily life is impacted.
Overthinking is a type of anxiety disorder that can be fuelled by perfectionism, fear of judgment, experiences. Sometimes it can even be a sign of underlying mental health conditions such as anxiety, trauma, or depression.

It is your mind attempting to gain control over a situation, trying to prevent mistakes or avoid disappointment. But, the relief we receive from this is often short lived, resulting in us feeling even more anxious and overwhelmed. 

While overthinking may take many forms, it often appears in three common ways: 

Rumination involves dwelling on past events, failures or mistakes. This means the mind may fixate on what could have gone better or why a mistake occurred. 

Worry is the uncontrollable nervousness about future events. The mind may fixate on worst-case future scenarios, focusing heavily on how to prevent them. 

Analysis Paralysis is the excessive evaluation of a choice. The mind fixates on evaluating options and cannot make a decision. This is often caused by the fear of making the wrong choice. 

It is crucial to recognise the differences between thinking and overthinking. While thinking allows us to process information, solve real problems and make decisions, overthinking can keep us trapped in a cycle of repeating negative thoughts that don’t lead to meaningful results. This can end up leaving us more emotionally exhausted and stressed. Acknowledging overthinking is the key towards moving forward. 

How to stop overthinking

But how can one overcome the cycle of thoughts that arise from these types of overthinking? It can seem impossible, but many scientifically backed methods can help in interrupting a racing mind. It is important to find one that works best for you. 

1. Ground yourself in the present moment. You can use external tools to achieve this, such as a sour candy or a mint to provide a sensory interruption, or a splash of cold water on your face. This helps interrupt racing thoughts and stop the spiralling that may ensue. Another way to ground yourself is through deep breathing methods, such as the 4-7-8 technique: inhale for 4 seconds, hold for 7, and exhale for 8.
2. After grounding yourself, challenge your thoughts. Quantify the issue you are overthinking; will the issue still matter in a week? A month? A year? Ask yourself: Is it a real fear or just an incessant thought? Is your anxiety justified? What is the evidence to support your thoughts? Can I change the thought to make it more balanced?
3. Get moving. Physical activity can release endorphins and focus your mental energy on your body. A walk outside, a quick yoga session, a run, jumping jacks, sit-ups, or any form of physical activity may help. 
4. Create a plan of action. Sometimes, overthinking arises because concrete actions have not yet been taken. For example, if you keep thinking about your upcoming exam, write down a plan on how you will study. If you have a choice to make, write down a pros and cons list. These can help you focus on what you truly have control over, rather than worrying about what you don’t. 
5. Acceptance that some things are out of your control. No amount of overthinking can change your past mistakes. And no amount of overthinking will change your future for the better.
6. Consult a professional. If overthinking starts to interfere with your daily functioning, it may be helpful to seek professional support. A mental health professional can help you identify the underlying factors contributing to your overthinking and develop healthier ways of responding to distressing thoughts

When to consult a professional

If overthinking is excessive, distressing or interferes with your daily functioning, consider reaching out to a mental health professional. With the right support, you may find it helpful to understand the underlying causes and develop effective strategies to manage it. Methods such as CBT (Cognitive behavioural therapy) directly address overthinking through two primary lenses. 

1. Cognitive restructuring: through this, you identify a cognitive distortion, such as assuming the worst outcome of a scenario (catastrophizing) or black and white thinking. You then work with a therapist to evaluate the evidence on wether or not certain thoughts are evidence based or cognitive distortions. 
2. Behavioral restructuring: this aspect focuses on how you interact with the world around you, focusing on actions and habits that may impact you negatively. The main goal of this is to stop you from engaging in cycles of avoidance or worry and rebuild healthy behaviors. This includes behavioral activation, engaging in behaviors that are rewarding, and exposure therapy, and facing fears you have in a gradual way. 

Understanding your overthinking is the first step toward managing it. Developing self awareness can help you to recognise when you are caught in a cycle of catch these repetitive thoughts, acknowledge them, and challenge them to reshape your thought process. Building this awareness often involves trying out different coping strategies such as grounding exercises, mindfulness, or setting aside a dedicated “worry time” to find the one that best fits your needs. Trying out multiple methods to see the most useful ones for you allows you to form a personalised plan of action when these thoughts arise.