What is overthinking?

Understanding the thinking patterns that keep us stuck

As a self-confessed (recovering) overthinker that’s also a Psychologist, I’ve developed a deep interest in overthinking. So, what is this phenomenon that affects so many of us? And why does it feel so difficult to escape once it starts?

If you’ve ever found yourself second-guessing your decisions, obsessing over worst-case scenarios, or replaying all the things you could have done differently, this article is for you.

You're not alone

Defining overthinking: More than just 'thinking too much'?

At its core, overthinking involves repetitive, excessive, and often unproductive thought patterns that focus on problems, uncertainties, or negative experiences. It is characterised by excessive thinking about one’s life, choices, and experiences, often leading to a state of analysis paralysis, where decision-making becomes exceedingly difficult (Smith & Alloy, 2009). 

Research has identified several patterns of overthinking, each with its own characteristics and triggers.

1. Rumination - when the past won't let go.

Rumination involves repetitively focusing on past events, mistakes, or experiences, often with a focus on what went wrong or what you wish you'd done differently. It can be characterised by thoughts like "Why did I...?" or "What if I had...?" (Nolen-Hoeksema et al., 2008).

People who ruminate might believe the thinking is important, but rumination typically leads to increased ‘negative’ emotion and decreased problem-solving ability. Furthermore, research shows that rumination is strongly linked to depression and anxiety, and can actually prolong these emotional states rather than resolve them (Aldao et al., 2010).

2. Worry - living in tomorrow's problems.

While rumination looks backward, worry looks forward, focusing on potential future problems, threats, or negative outcomes.

Worry often begins with "What if..." and can quickly spiral into increasingly unlikely but scary scenarios. A person might start with a reasonable concern - "What if this project doesn't go well?" - and soon find themself imagining career failure, and financial ruin.

3. Analysis Paralysis - when decisions become impossible

Analysis paralysis occurs when the desire to make the ‘perfect’ decision leads to endless weighing up of options without reaching a conclusion. Research on 'the paradox of choice' demonstrates that having too many options, combined with excessive deliberation, can lead to decision avoidance, decreased satisfaction, and increased regret (Schwartz, 2004).

People experiencing analysis paralysis might spend weeks researching a purchase (a barista style coffee machine for me), creating detailed pros-cons lists, seeking multiple opinions, and still feeling no closer to a decision. The thinking feels productive but is often a means to avoid the uncertainty and responsibility that comes with making choices.

The function of overthinking: Why our minds do this

Overthinking can often begin with a genuine desire to understand, solve, or prepare for something. I’ve seen this repeatedly in clients. Their mind starts with good intentions, i.e. trying to make sense of a situation, prevent problems, or make the ‘right’ decision. But somewhere along the way, this seemingly helpful cognitive process transforms into a vicious cycle that generates more questions than answers, and usually more anxiety than clarity. Research supports this view (Wells, 2009).

But please know that overthinking is not a flaw or something to be fixed. Understanding that your mind engages in overthinking (because it’s trying to help reduce uncertainty, maintain control, or avoid discomfort) can help reduce harsh self-judgement and criticism around these types of thinking patterns.

So, when does thinking become problematic?

Not all repetitive or excessive thinking is problematic. There’s a distinction between constructive repetitive thinking (reflection that leads to insight or problem-solving) and unconstructive repetitive thinking (rumination and worry that maintain distress without resolution)(Watkins, 2008). This includes the following factors:

• Specificity: Constructive thinking focuses on specific, concrete aspects of situations, while overthinking tends to be abstract and general.

• Process vs. outcome focus: Helpful reflection examines how to move forward, while overthinking gets stuck on why something happened or what might go wrong.

• Time-limited: Constructive thinking is complete when insights are reached, while overthinking continues indefinitely.

• Emotional impact: Reflection typically leads to decreased emotional intensity over time, while overthinking maintains or increases distress.

The hallmark sign that overthinking has become problematic is when it begins to interfere with emotional and/or physical health and well-being. Symptoms might include: mental or physical fatigue, physical tension in the body, headaches, inability to concentrate, interference with daily tasks affecting work or home life, and emotional distress.

If you, or someone you know, is experiencing these symptoms, it may be beneficial to seek care from a healthcare professional or mental health expert.

The validation you've been seeking

If you recognise yourself in these descriptions, you're not alone. Research suggests that overthinking affects most people to some degree, with some studies indicating that up to 73% of adults engage in overthinking regularly (Watkins, 2008).

What's important to understand is that overthinking isn't a personal failing or a sign of weakness. It's often a sign of intelligence, conscientiousness, and caring. People who overthink typically have strong analytical capabilities, deep empathy, and a genuine concern about doing the right thing. The challenge isn't that you think too much, it's that your thinking sometimes gets stuck in patterns that are more unhelpful than helpful.

Your overthinking mind developed these patterns for reasons that made sense at some point in your life. Perhaps being hypervigilant helped you navigate difficult situations, or maybe, like me, analysing every detail helped you avoid mistakes in high-stakes environments. Understanding the origins of overthinking can help reduce self-criticism and open the door to developing a different, more positive, relationship with your thinking.

Moving forward with understanding

By identifying your particular overthinking patterns and understanding why your mind engages in them, you already create some space between yourself and these cognitive patterns.

Whilst overthinking is both normal and understandable, it can significantly impact health and well-being. However, there is a way forward...  

In the next article, we'll explore evidence-based strategies for working with overthinking patterns. Spoiler alert: this does not involve eliminating thoughts or me telling you to stop overthinking! It’s actually by developing the psychological flexibility to choose how we relate to our thinking and our thoughts.

Stay tuned. Until next time.

If you're curious how coaching could help your overthinking, please reach out. I'd love to chat.

Thank you for reading - it means a lot.

Shona