The day may already be over, but in your head, it keeps going…!
People replay conversations, mentally rewrite messages, revisit decisions they’ve made, and rehearse events that haven’t even happened yet.
At some point, it becomes difficult to understand where normal thinking ends and overthinking begins.
Not every source of anxiety comes from deep emotional struggles, often, our minds get cluttered by minor logistical worries and decision fatigue.
Taking care of small tasks in advance can free up tremendous mental space.
For instance, if you’re planning a trip abroad, sorting out travel logistics like an eSIM before you leave eliminates a layer of arrival stress, leaving your mind free to focus on being present.
But sometimes it’s not that easy to get out of your own head.
When analyzing the past and worrying about the future start taking up too much of your energy, this can be a sign that you’re overthinking.
If overanalyzing conversations or second-guessing your decisions is starting to affect your closest connections, exploring the Relationship Masterclass can help you navigate those dynamics with far more ease and clarity.
What is Overthinking?
Overthinking is a state in which your thoughts go around in circles, like a broken record. There are two common types of overthinking:
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Regret about the past: You’re stuck thinking, “I should have done something differently,” or you’re upset about something that cannot be changed.
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Worry about the future: You want everything to be perfect or you’re afraid of making a mistake.
In both cases, you return to the same situation, idea, or problem over and over again, but instead of gaining clarity, you only experience increasing anxiety and fatigue.
Healthy thinking helps you find a solution and move forward; overthinking keeps you stuck.
The habit of overthinking drains your energy, takes an emotional toll, leads to stress and burnout, prevents you from focusing on what you can actually do, and fuels procrastination.
How Do You Know When You’re Overthinking…?
Understanding the reasons is the first step toward change. Here is what makes us replay the same thoughts over and over again:
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Fear of making mistakes: It may seem that if you think everything through carefully, you’ll be able to avoid negative consequences. In practice, excessive thinking only increases anxiety and paralyzes actions.
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A strong sense of responsibility: People who are used to “keeping everything under control” tend to worry more.
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Negative experiences: If something went wrong in the past, the brain tries to protect you by replaying similar scenarios so that you won’t repeat the same mistake.
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Overwork and fatigue: When you’re exhausted, it’s harder to think clearly. As a result, even the little things seem serious.
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An anxious mindset: With this mindset, the brain is constantly looking for potential threats, and overthinking becomes a way to “prepare for the worst.”
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Information overload: News and opinions on social media can fuel anxiety.
Overthinking is often an attempt to feel safe. In fact, you get caught in an endless cycle of thoughts that only increases anxiety and makes it harder for you to make decisions and take action.
How to Stop Overthinking
Remember: it’s okay to focus on a problem for a while. It is important not to get stuck in this state for a long time and to redirect your thoughts in a constructive direction when necessary! 🙂
Here are practical techniques that can help reset your mind:
Set Aside Time to Worry
The goal isn’t to suppress intrusive thoughts, but to limit them in time.
Set aside a “worry window” in your daily schedule, for example, from 6 p.m. to 7 p.m. In this hour, set other things aside, sit down, and consciously focus on your worries.
Allow yourself to think about everything that’s bothering you. Gradually, your brain will get used to having a set time for worrying, and you’ll be less likely to worry throughout the entire day.
Write Down Your Thoughts
Make it a point to write everything swirling around in your head in a notebook or phone notes. Write it as it is, without worrying about style, structure, or grammar.
When your thoughts and feelings are put down on paper, they often lose the “monster-under-the-bed effect”, something that feels frightening and uncontrollable. This helps stop the chaotic flow of thoughts so you can see the situation more rationally and realistically.
Turn Worry Into an Action Plan
To reduce anxiety, turn your worries into a concrete plan. Take a piece of paper and divide it into two columns:
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In the first column, write down what’s bothering you. Formulate it clearly.
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In the second column, identify specific steps, what you can do right now to address the problem.
This shifts your focus from worrying to taking action.
Move Your Body and Slow Your Mind Down
Physical tension can make overthinking worse. To break the cycle, move your body and relax. Try simple activities that are easy to fit into even a busy schedule:
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10–15 minutes of brisk walking
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A short morning workout
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Evening stretching
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A simple 4-4-6 breathing technique: inhale for four counts, hold for four, and exhale for six
Reduce Your Triggers
Pay attention to what triggers or fuels your anxiety:
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Unfollow accounts and creators that increase your anxiety
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Check the news no more than once or twice a day
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Limit your time on social media
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Turn off unnecessary notifications
Start the morning not with your phone, but with five minutes of silence, making your bed, talking to your loved ones, or a little light exercise.
Note: If your thoughts keep you from sleeping, working, or relaxing, and you can’t cope with the situation on your own, talking to a psychologist is a great next step.
A specialist can help you understand the root causes and choose strategies that work for you! 🙂
Focus on the Present Moment
When people focus only on the result, they begin to worry about every step, “What if it doesn’t work out?” This approach often triggers an avalanche of thoughts.
Try to shift your focus to the process of whatever you’re doing.
For example, if you’re making breakfast, pay attention to the sound of the pan sizzling, the smell of the coffee, and the way you cut the vegetables instead of watching the news and thinking about work at the same time.
In summary!
Thinking is useful. But when your thoughts go in circles without leading to action, it’s time to stop overthinking.
Bring your attention back to the present moment, focus on what you can change, and let go of what you can’t control! 🙂
