Does this feel familiar?
You’re still thinking about a comment you made at a dinner party in 2019.
Someone replied to your message with ‘ok’ and you’ve spent the evening wondering what you did.
You’ve compared the same three options for a week and you’re no closer to choosing.
You lie in bed and your mind starts a full podcast episode on everything you should have said today.
What might be going on
Your brain thinks it’s helping. Overthinking is usually an attempt to stay safe, get things right, or avoid being caught off guard. The problem is that it rarely leads to an answer, just more questions.
Overthinking is closely linked to anxiety and low mood, and it gets worse when you’re tired or stressed. The more you do it, the more automatic it becomes.
What helps is learning to notice the loop and step out of it, rather than trying to think your way to the end. Practices that bring your attention into your body or the moment, and therapies that change how you relate to thoughts, are both effective.
One small thing. Just for today.
Give your worries a time slot. Write them down when they come up, then look at them for 15 minutes at the same time each day, and not outside it.
Let’s untangle a few assumptions
Support can look different
A little perspective
The NHS-backed Every Mind Matters campaign recommends setting aside a short daily ‘worry time’. Postponing worries to a set slot helps many people feel less consumed by them for the rest of the day.
Questions you might be asking
When to get medical help
If overthinking comes with constant low mood, panic, or thoughts you can’t get away from, talk to your GP. You can also self-refer to NHS Talking Therapies in England.
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