How to Tell If You’re Overthinking Everything (And What to Do About It)
Overthinking is rumination on steroids. It can feel like a never-ending spiral, day in and day out, wreaking havoc on your nervous system, your relationships, and everything in between.
While it’s normal to overthink sometimes, chronic over thinkers live in this mental loop more often than not. When overthinking becomes your default, it can feel almost debilitating. The smallest decision feels monumental, and replaying past moments becomes a constant.
So how do you know if you’re an over-thinker? Here are some signs:
Signs You’re an Over-Thinker:
Repetitive thoughts without reprieve — the same idea or worry plays in your head on repeat, and it may feel almost impossible to turn it off
Wanting everything to be “just right” — perfectionism sneaks in, leading you to freeze, procrastinate or continuously try to “improve”
Little things cause big distress — a small mistake or minor detail feels huge, keeping you stuck in a cycle of anxiety
Dwelling on past events for decisions — you replay old conversations or experiences to “make sure” you’re choosing right or re-read conversation you have had via text
Indecisive when making decisions — overwhelm keeps you stuck in decision fatigue, struggling to make even “simple” decisions
Considering every option more than once — instead of narrowing things down, you circle back and re-circle again
Feeling worried that something is wrong — that vague, nagging feeling that something bad is about to happen or that you are going to get in trouble wreaks havoc on your nervous system
Replaying mistakes over and over — instead of learning and moving on, you fixate and criticize yourself even if for everyone else the “mistake” is over
If a few (or all) of these sound familiar, you may be a chronic over-thinker. I get it! I tend to be one too. Spoiler alert: Overthinking is one of the most common ways anxiety shows up in daily life for kids, teens, and adults alike.
A Note to the Over-Thinkers:
At the end of the day, overthinking is part of your incredible armor that has been built up due to anxiety and other parts that are feeling unsafe to be exposed. It’s not a flaw. Overthinking tends to come from a place of caring deeply, wanting to do well, or hoping to avoid pain. It does a great job protecting you, but often it can leave you feeling stuck, drained, and disconnected from the present moment.
If this post resonates, take it as a reminder that your brain is working overtime, and you don’t have to keep carrying that weight by yourself. Talking it through, meeting it with curiosity or challenging your overthinking can make the overthinking feel less all-consuming.
If you (or your child or teen) are struggling with constant overthinking, support is out there. You don’t have to face it alone. Contact me to schedule your first therapy session.
