Overthinking

About overthinking

What it is, why it happens and what helps. Contents:

• What overthinking is
• Rumination and worry
• Helpful and unhelpful thinking
• Why we overthink
• How overthinking affects you
• Signs you’re overthinking
• Noticing the loop
• Getting concrete
• Stepping back
• Worry time
• Solve or soothe
• Writing it down
• Healthy distraction
• Nature and movement
• Making decisions
• Overthinking at night
• In relationships
• At work
• Quieting the inner critic
• A daily routine
• Making peace with uncertainty
• Coming back to the present
• How self-help methods fit in
• When to get support
• FAQs

What overthinking is

Overthinking means thinking about something repeatedly in a way that doesn’t lead anywhere useful. You go over the same ground again and again, often with growing worry or self-doubt, without reaching a decision or feeling better. It is very common and is a habit that can be changed. You can explore related topics in our Wellness hub.

Rumination and worry

Overthinking usually takes two forms:

• Rumination looks back. You replay past events, conversations or mistakes and ask why they happened.
• Worry looks forward. You imagine what could go wrong and try to prepare for every possibility.

Both can feel like problem-solving, but they tend to keep the mind busy without moving you forward.

Helpful and unhelpful thinking

Not all repeated thinking is bad. Psychologist Edward Watkins describes how repetitive thought can be constructive, such as planning, reflecting on an experience and learning from it, or unconstructive. [5] One key difference is the style of thinking. Abstract “why” questions, such as “Why does this always happen to me?”, tend to keep us stuck. Concrete “how” questions, such as “What exactly happened, and what could I do next time?”, tend to help. The goal isn’t to stop thinking, but to shift into the helpful kind.

Why we overthink

• It feels protective. Part of us believes that if we think enough, we can prevent problems.
• Uncertainty is uncomfortable. Thinking can feel like a way to get certainty.
• Perfectionism makes every choice feel high-stakes.
• Stress and tiredness make the mind more restless.
• Habit. The more we overthink, the more automatic it becomes.
• Anxiety and low mood often come with overthinking. See our guides to anxiety and depression.

How overthinking affects you

Psychologists Susan Nolen-Hoeksema, Blair Wisco and Sonja Lyubomirsky brought together the research on rumination. They found that it tends to worsen low mood, make thinking more negative and interfere with problem-solving. The encouraging finding was that, in experiments, briefly shifting attention to something positive or absorbing helped break the cycle. [6] Overthinking can also affect sleep, energy, concentration and relationships.

Signs you’re overthinking

• Replaying conversations long after they have happened.
• Asking “what if?” over and over.
• Struggling to make decisions, even small ones.
• Seeking reassurance repeatedly.
• Lying awake with a busy mind.
• Feeling mentally exhausted without having done much.
• Second-guessing yourself.

Noticing the loop

The first step is simply noticing. Overthinking often runs on autopilot, and we only realise after an hour that we have been stuck. Try labelling it: “I’m overthinking” or “There’s the worry loop again.” Some people find it helps to give the loop a name, such as “the replay channel”. Noticing creates a small gap between you and your thoughts, and in that gap you have a choice. Mindfulness practice strengthens this skill. A systematic review found mindfulness-based approaches can reduce rumination and worry. [1]

Getting concrete

When you notice an abstract loop, switch to concrete questions: [5]

• What exactly happened?
• What specifically am I worried will happen?
• What is one small step I could take?
• What would I do differently next time?

Concrete questions lead to action, which usually brings relief.

Stepping back

Psychologists Ethan Kross, Ozlem Ayduk and Walter Mischel found that thinking about an upsetting experience from a distanced, observer’s perspective helped people make sense of it without reliving the painful feelings. [2] Try imagining the situation from the back of a cinema, or ask yourself what you would say to a friend in the same position. Using your own name, such as “What does Alex need right now?”, can also help create distance.

Worry time

Worry time, also called worry postponement, is a simple technique studied by psychologist Thomas Borkovec and colleagues. [3] Here is how it works:

1. Choose a time: a 15-minute slot each day, not too close to bedtime.
2. Postpone: when a worry comes up during the day, jot it down and tell yourself, “I’ll think about that at worry time.”
3. Return to the present: refocus on what you were doing.
4. Use worry time: look at your list. Many worries will have faded. For the rest, decide what you can do.
5. Stop on time: when the slot ends, move on.

Over time, many people find worry takes up less of their day.

Solve or soothe

For each worry, ask: is this something I can do something about?

• If yes, write down the next small step and when you will do it. Then let the thinking rest.
• If no, practise accepting that it is uncertain. Soothe yourself with breathing, a walk or a kind word, and bring your attention back to the present.

Much overthinking is about things we can’t control. Recognising this is a relief in itself.

Writing it down

Writing turns a swirl of thoughts into something you can see and organise. Try a “brain dump”: write everything on your mind for ten minutes without editing. Psychologist James Pennebaker’s research on expressive writing found that writing about emotional experiences can benefit wellbeing. [7] Writing a to-do list before bed can also stop tasks from looping at night.

Healthy distraction

Distraction has a bad name, but research suggests it can help break the rumination cycle. [6] The best distractions are absorbing and positive: exercise, a puzzle, cooking, music, a hobby, a conversation with a friend. This is not about avoiding problems for ever. It is about giving your mind a break so you can come back with a fresh view. Our guide to flow describes how absorbing activities quiet the mind.

Nature and movement

Time outdoors can quiet a busy mind. In one study, people who took a 90-minute walk in nature reported less rumination afterwards and showed reduced activity in a brain area linked to rumination, compared with people who walked in an urban setting. [4] Any movement helps, whether it is walking, running, swimming or yoga. Moving shifts attention from thoughts to the body.

Making decisions

Overthinkers often get stuck on decisions. Some ideas:

• Set a deadline and decide by then.
• Limit your options to two or three.
• Aim for good enough on small decisions.
• Ask what matters most: which option fits your values?
• Remember most decisions are reversible.
• Notice how you feel when you imagine each choice.

Our guide to procrastination has more on getting started.

Overthinking at night

Night is when many people overthink most. Try writing a to-do list or worry list an hour before bed, a calming wind-down routine without screens, and a simple breathing practice in bed. If you can’t sleep, get up for a while and do something calm in dim light. Our guide to sleep has more.

Overthinking in relationships

Relationships are fertile ground for overthinking. Did that message sound cold? Why haven’t they replied? What did they mean by that? A few ideas help:

• Notice the story you are telling. A late reply usually means someone is busy, not upset.
• Consider other explanations. List three possible reasons for the behaviour, not just the worst one.
• Ask kindly, rather than guess. A simple “Is everything okay?” saves hours of wondering.
• Limit reassurance-seeking. Asking for reassurance again and again tends to feed the loop.

If overthinking in relationships is linked to jealousy, our guide to overcoming jealousy may help.

Overthinking at work

At work, overthinking can show up as rereading emails before sending them, replaying meetings or delaying tasks until they feel perfect. Try setting a time limit for decisions and drafts, sending “good enough” work on routine tasks and noting worries for a set review time. A short shutdown routine at the end of the day helps stop work thoughts following you home. If work worries come with exhaustion and cynicism, see our guide to burnout.

Quieting the inner critic

Much overthinking is self-critical: “I shouldn’t have said that”, “I always get it wrong.” Try responding as you would to a good friend. Acknowledge the feeling, remind yourself that everyone makes mistakes, and ask what you need now. Our guides to self-esteem and self-confidence have more on building a kinder inner voice.

A daily routine for a calmer mind

1. Morning: five minutes of mindful breathing before checking your phone.
2. Midday: a short walk, ideally somewhere green.
3. Afternoon: 15 minutes of worry time, then move on.
4. Evening: write a to-do list for tomorrow, then do something absorbing.
5. Bedtime: a calming wind-down and a few slow breaths.

Small, regular practices add up. Many people notice their mind feels quieter within a few weeks.

Making peace with uncertainty

At its heart, much overthinking is an attempt to make the future certain. But life always contains some uncertainty, and no amount of thinking can remove it completely. Learning to tolerate not knowing is one of the most freeing skills you can build. Start small: make a minor decision without researching it, send a message without rereading it, or leave a plan a little open. Notice that you cope. Each time, you teach your mind that uncertainty is uncomfortable but safe. Phrases such as “I don’t know yet, and that’s okay” or “I’ll handle it if it happens” can help. Over time, the urge to think everything through tends to soften.

Coming back to the present

Overthinking pulls us into the past or the future. The present moment is where it loosens its grip. Simple anchors help: feel your feet on the floor, take three slow breaths, notice the sounds around you, or focus fully on whatever you are doing, whether that is washing up, walking or talking with someone. These moments don’t need to be long. A few seconds of presence, repeated through the day, can make a real difference. Our guide to the Presence Process explores this further. Many people find that the more often they return to the present, the less often their mind runs away with them.

How self-help methods fit in

Several methods help with overthinking in different ways. Mindfulness and meditation train you to notice thoughts and let them pass. CBT offers practical tools for questioning and changing thinking patterns. Research suggests mindfulness-based and CBT approaches can reduce rumination and worry. [1] The Work helps you question stressful thoughts, and the Sedona Method helps you let them go.

When to get support

Consider talking to your doctor or a therapist if overthinking is taking up a lot of your day, affecting your sleep, work or relationships, or comes with anxiety or low mood. Talking therapies such as CBT are effective for persistent worry and rumination. Directories for several countries are in Get help & sources.

Frequently asked questions

What is overthinking?

Overthinking means thinking about something repeatedly in a way that doesn’t lead anywhere useful, often with growing worry or self-doubt.

What is the difference between rumination and worry?

Rumination looks back, replaying past events and asking why. Worry looks forward, imagining what could go wrong.

Is all overthinking bad?

No. Repetitive thinking can be constructive, such as planning or learning from experience. Concrete “how” thinking tends to help, while abstract “why” thinking tends to keep us stuck. [5]

How do I stop overthinking quickly?

Notice and name the loop, come back to your senses, and switch to something absorbing. Briefly shifting attention has been shown to help break rumination. [6]

What is worry time?

A technique where you postpone worries to a set 15-minute slot each day, jotting them down in the meantime. [3]

Does mindfulness help with overthinking?

Research is encouraging. A systematic review found mindfulness-based and CBT approaches can reduce rumination and worry. [1]

Can a walk help with overthinking?

Yes. In one study, a 90-minute nature walk reduced rumination compared with an urban walk. [4]

The best videos on overthinking

Hand-picked and checked one by one: psychologists, researchers and therapists, plus guided tapping.

Understanding overthinking

Practical skills

Tapping for a busy mind

Books on overthinking

Free resources

Experts to follow

Get help

Talk to your doctor or a therapist if overthinking is affecting your sleep, work or relationships, or comes with anxiety or low mood.

Find a therapist or counsellor

• US and Canada: Psychology Today (US) and (Canada) directories.
• UK: BACP therapist directory.
• Australia: APS Find a Psychologist, and Relationships Australia for couple and family services.
• Elsewhere, including Europe and India: ask your doctor or local health service for a referral, and check that anyone you see is registered or accredited where you live.

This hub is for information, not a substitute for medical or psychological care.

Sources

1. Querstret & Cropley (2013), Assessing treatments used to reduce rumination and/or worry: a systematic review, Clinical Psychology Review 33(8):996-1009
2. Kross, Ayduk & Mischel (2005), When asking “why” does not hurt: distinguishing rumination from reflective processing of negative emotions, Psychological Science 16(9):709-715
3. Borkovec et al. (1983), Stimulus control applications to the treatment of worry, Behaviour Research and Therapy 21(3):247-251
4. Bratman et al. (2015), Nature experience reduces rumination and subgenual prefrontal cortex activation, PNAS 112(28):8567-8572
5. Watkins (2008), Constructive and unconstructive repetitive thought, Psychological Bulletin 134(2):163-206
6. Nolen-Hoeksema, Wisco & Lyubomirsky (2008), Rethinking rumination, Perspectives on Psychological Science 3(5):400-424
7. Pennebaker (1997), Writing about emotional experiences as a therapeutic process, Psychological Science 8(3):162-166

Written by Saj Ali. Last updated 30 October 2026. Spotted an error? Tell us and we will fix it.