Life is full of ups and downs, where we need to think a lot before reaching a decision. It’s all right to question the decisions before coming to a concrete solution.
What if we start taking unnecessarily extra time in decision-making and think about a problem so much that we forget to do our other, more essential tasks in daily life?
What if we feel stuck in our thought process during most of the time of the day, and instead of finding a solution to the evident predicament ahead of us, we muddle the thoughts. That’s a sign that we might have gotten caught up in a vicious cycle of overthinking disorder.
Now we're going to demystify the facts about how Overthinking Disorder actually works.
From a clinical perspective, overthinking is not recognized as a formal mental health disorder in the DSM-5 (the diagnostic manual used by mental health professionals). Rather than being a diagnosis on its own, overthinking is understood as a cognitive pattern or symptom that may be associated with other underlying psychological conditions. And these other underlying psychological conditions could be Generalized Anxiety Disorder (GAD), Obsessive Compulsive Disorder (OCD), Depression, Excessive Stress, etc.
If we start spending most of our precious daytime dwelling upon the mistakes made in the past or worrying too much about some future event, this could be an indication that we have developed a mental condition known as Overthinking.
Many studies have shown that thinking too much gives rise to negative thoughts. These thoughts reduce the mind’s ability to reason when encountered with a simple but unfamiliar situation. While others would complete a new task easily using their reasoning abilities, an overthinker, on the other hand, not using their reasoning abilities properly, might act differently.
Memory power also diminishes over time as a side effect of dwelling on negative thoughts. One might find it difficult to recall names, dates, and concepts that came across just three or four days ago.
If not treated in good time, overthinking can lead to many other mental health conditions and may worsen existing ones that are associated with it.
These conditions are:
- Social anxiety disorder (Social Phobia)
- Focus and concentrating issues
- Anxiety
- Stress
- Depression
- Mental fatigue
And physical issues like:
- Headaches (Stress for a long time can lead to Migraine)
- Body fatigue
- Sleeping disorders like Insomnia which alters amazing healing process of REM sleep
- Weight gain
- Digestive issues (including nausea or sometimes diarrhea)
These mental health conditions show direct proportionality with Overthinking. Stress, anxiety, and social phobias can also give rise to overthinking or vice versa. According to research, it cannot be predicted which will start in the first place.
In most cases consumers do not even realize their own thought process and carry on living life with the habit of thinking too much. This could continue for years. They unconsciously develop other mental health conditions alongside, which count as consequences of Overthinking (mentioned earlier).
This leads them to live a life full of fears, anxiety, and worries. Many joyful moments of life are lived under stress due to the wrong perceptions created about them, and this happens by thinking again and again about the moments.
Before getting to cures, it’s important to know some of the general signs that indicate that you are stuck in the loop of overthinking.
- Worrying about some future event so much that you can’t stop your mind from ruminating 24 hours (while not sleeping).
- Replaying past bad experiences in mind over and over again, not being able to stop them. Past bad experiences can fill a person with guilt.
- Can’t stop yourself from dwelling on some trivial issues and doing other daily tasks at the same time.
- While being in a group, having a continuous fear that you might say something or do something that might embarrass you there (people less focused while being in a group often face this situation).
- An overthinker keeps thinking that he could end up in a fight with someone somewhere because of his or others’ wrong actions (consequences of negative thinking). That person keeps thinking about how he should react in that situation.
- Here are a few thoughts that often run through an overthinker’s mind:
- Who am I, really? What kind of person have I become?
- How do others truly see me — and does it matter?
- Is the direction my life is heading in truly fulfilling —or just familiar?
- Are the people I’ve chosen — my partner, my friends, my peers — truly aligned with who I am and who I’m becoming?
It’s helpful to have some clarity on these questions, but overthinking them again and again surely leads to wrong beliefs.
7. Thinking too much about the things that are not in your control.
If you have reached this far reading this article, then you might be having some of these symptoms. A reason for such effort could be your desire to get over this never-ending mental loop.
If we already know about your psychological or mental condition, half the disease gets cured automatically. Getting out of the circle of overthinking might not be easy for some people, but persistence is the key to reaching every final goal. Here are some of the steps that can help us in stopping rumination.
Myths:
Let’s dive into some myths about this condition. At times, exaggerating a normal experience or emotional response can be harmful to mental well-being. Misbeliefs often create confusion and unnecessary fear around thoughts that are, in fact, a natural part of being human—something nearly everyone experiences at different stages of life.
Some common myths are: –
a) If you overthink, you must be having a mental illness.
Fact: Overthinking doesn’t mean you’re mentally ill; it is often a sign of stress or anxiety. It is a thinking pattern that may occur on its own or alongside other conditions.
b) Overthinking for a long time can lead to brain tumors.
Facts: A common misconception is that long-term overthinking can cause brain tumors; however, there is no medical evidence to support this claim. Although chronic overthinking can impact mental well-being and stress levels, it is not associated with brain tumors, which arise from biological and genetic factors.
c) Overthinking helps us make better decisions.
Fact: Excessive thinking mostly creates confusion, anxiety, and indecision rather than clarity.
d) Overthinking is a sign of intelligence or responsibility.
Fact: Overthinking is commonly fueled by fear and self-doubt, rather than genuine concern.
e) Overthinking disappears just as we ignore it.
Fact: Overthinking is a habit rooted in the brain’s fight-or-flight system, designed to protect us. Breaking the cycle usually requires specific techniques—such as mindfulness, grounding, or therapy—rather than sheer willpower.
f) Other people appear more mentally organized than I am.
Facts: Most people experience overthinking up to some level at different points in life. Some label it as “That’s just who I am.” Mostly they just don’t always talk about it.
If we already know about our psychological or mental condition, half the disease gets cured automatically. Getting out of the circle of Overthinking might not be easy for some people, but persistence is the key to reaching every final goal.
Here are some of the steps that can help us in stopping rumination:
1. Self-observation
To practice self-observation as an overthinker, dedicate a short time each day to simply watch your thoughts. Don’t judge or try to change them, just notice the content.
Ask yourself: “What am I thinking about right now?” and “What feelings are attached to this thought?” Pay attention to recurring thought patterns, especially those that begin with “What if…?” or involve past mistakes.
This detached observation helps you see how your thought process works. You will notice that you often assume the worst or jump to conclusions like in no time. By tracking these anxious leaps, you start to separate the wrong beliefs (fear-based assumption) from the truth (factual reality).
By maintaining this observational distance, you begin to distinguish wrong beliefs from the truth. Wrong beliefs are the conclusions you assume based on fear.
“They must be mad at me because they didn’t reply instantly.”
The truth is the verifiable fact
“They haven’t replied yet.”
Regular self-observation weakens the emotional grip of these habitual, fear-based thoughts, providing the clarity needed to choose a rational response over a reactive one.
2. Journaling
It is a process of writing down one’s thoughts and feelings on a page to understand them more deeply. It can help in understanding the difference between normal thoughts and the brain’s exaggerated make-ups. It will help in tracking down the causes, symptoms, and ways to cure them in a more systematic way.
When we know what the reason behind the stress and anxiety is, then it becomes easier to make plans to dodge them from a distance.
3. Awareness about Triggers
There are certain moments and incidents that give a push to our thought process, and at that very moment, our mind starts ruminating about the future or past. These specific moments work as triggers. That is why keeping track of them is a must.
It might take time, but as we start noticing these triggers and thinking patterns, we can evade those situations. After being able to notice that negative thoughts in our mind are only outcomes of these triggers, it helps us to understand the real problem.
4. Mindfulness
It is the basic human ability to be fully present, aware of where we are and what we’re doing, and not be overly reactive or overwhelmed by any thought. In simple words it is the quality of paying complete attention to what is going on in our surroundings and mind as well. We can’t stop our mind from wandering, but when we are aware of thoughts we are on, we can press the pause button instantly.
Practicing mindfulness can increase performance in professional life and reduce stress and anxiety levels. Maintaining the same practice again and again can develop a habit to process our thoughts. Finding the triggers in our surroundings also becomes easier.
5. Meditation
It is an ancient technique developed in India and exercised by the whole world. It is mainly used to reduce stress and anxiety levels, but science has shown its many other vital benefits, like developing concentration, control over emotions, feel-good effects, etc.
Meditating is a little identical to mindfulness in many aspects. As we observe our breath and redirect our focus on it, we feel calm and relaxed. Practicing daily how to redirect focus to breath develops a habit of concentrating on more important tasks.
In the beginning, meditating may not seem helpful because thoughts will not let us focus on breath. But learning it the right way and under a professional can help experience its best outcomes.
6. Sharing with some near ones
Do not hesitate to lean on family and friends, as seeking support from them can also be beneficial in this condition. Someone who possesses the necessary knowledge about this condition can better understand the actual scenario. When that person is around you, he can make you aware of the triggers and patterns whenever needed. They can stop you immediately when noticing that you have started Overthinking and are stuck in this endless loop.
7. Meet a professional
A mental health professional can help you identify your mood swings, patterns, triggers, etc. They can help you develop strategies to stop rumination.
I hope the above-mentioned methods will help efficiently, but in case they don’t, then therapists can be of tremendous help. At the end, your will to achieve the desired goal counts as the main factor.
Final Thought
It’s natural to seek clarity around life’s big questions and a little understanding can bring peace of mind.
Life is a beautiful gift given to everyone, and it is everyone’s right to live it with full joy. But it is also a fact that life will not be straightforward for anyone at all. There are certain challenges to face in every living human’s life. And one who faces those challenges with the right strategy wins over them.
One thing is sure: there is nothing that can’t be achieved if our willpower is firm and the path to attain the win is right. So instead of sitting idle while stuck in useless thought loops, move your body and make your own strategies right now.