Overthinking: When Thinking Becomes a Trap.
- emmaaram
- Aug 19
- 3 min read
It’s annoying, stressful and, at times, completely overwhelming. Overthinking can come with so many extra feelings attached to it.
It can be repetitive and unproductive, taking us around in circles as we ruminate on the past or agonise about what might happen in the future.
For me, overthinking conversations is probably one of my weaknesses. I’m getting better at recognising when I’m doing it, but it’s still there. Did I say the right thing? Did they misunderstand me? Should I have said something differently? And before you know it, one small conversation has taken up far more headspace than it deserves.
So, what actually is overthinking?
The Merriam-Webster Dictionary (2026) describes it as thinking too much about something or putting too much time into analysing it in a way that becomes more harmful than helpful.
And that really sums it up.
What does overthinking achieve?
Well, honestly… not very much.
Our minds can go over the same situation again and again, analysing every detail. We might be looking for danger, trying to fix something that has already happened, searching for certainty or trying to find a clear path through the unknown.
The problem is that the more we think, the more we can become stuck.
Overthinking can make decision-making difficult, delay us from taking action and even cause us to miss deadlines at work or at home. It can drain our energy, affect our mood and leave us feeling anxious, sad or overwhelmed.
And so the cycle continues.
Where does it come from?
Overthinking can be the brain's attempt to create control and safety when we are experiencing stress, uncertainty or difficult experiences from the past.
For example, imagine someone who was bullied because of how they dressed, spoke or behaved. Those comments might have happened years ago, but they can leave a lasting impression.
You may begin monitoring yourself: How am I speaking? How do I look? Did I say the wrong thing? What are people thinking about me?
Eventually, this can become a habit that happens almost automatically.
Before you realise it, overthinking is taking up your time, your mental space and your emotions. And it can affect your body too.
So, here’s a question:
Are problems actually resolved by thinking about them more?
So, what can we do?
Unfortunately, there isn’t a magic switch that turns overthinking off. But there are ways of learning to interrupt the cycle.
The key is finding what works for you.
Try a worry jar. Write your worry down, fold the paper and put it into a jar or box. Then choose one specific time each week to look at your worries. When a worry pops into your head outside that time, remind yourself: I’ve written it down. I can come back to it later.
Try grounding. When we are overthinking, our minds are often somewhere other than the present moment. The 5-4-3-2-1 technique brings your attention back to your senses: five things you can see, four you can feel, three you can hear, two you can smell and one you can taste.
Challenge the thought. Notice that little voice telling you something bad is going to happen. Then ask yourself: What evidence do I have for this thought? Has this actually happened before? Is there another possible explanation?
This can be particularly helpful when working with a therapist, who can help you explore patterns of thinking and challenge negative beliefs safely.
Try detached mindfulness. Instead of fighting with a thought, imagine it as a cloud floating past. You notice it, but you don't have to follow it. Another image is placing the thought on a leaf and watching it float down a stream.
And finally, be patient with yourself.
Overthinking probably won't disappear overnight. These techniques take practice, and what works for one person might not work for another.
Over time, though, you can become better at recognising the cycle, stepping out of it and deciding where you want your attention to go.
If overthinking is taking up a significant amount of your time or affecting your relationships, work or wellbeing, it may be worth exploring where it comes from and what keeps the cycle going.
You don't have to work it all out on your own. A therapist can help you explore overthinking, anxiety, negative self-talk and the experiences that may sit underneath them.
Sometimes, the answer isn't to think more. Sometimes, it's to step out of the thinking.
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