Are You Overthinking?

Sharon Moore June 29, 2015

Do you tend to overthink? Do you stress yourself out thinking what to have for breakfast, what to do over the weekend, or how to meet and greet a new friend? Do you end up not uploading any picture on Facebook about your last trip because you can’t decide which ones are good? Do you spend hours on the internet trying to find out what chronic disease reflects the headache, fatigue and other symptoms you are having?

If your answer to all these questions are a resounding ‘YES’, you are a classic overthinker.

The Psychology of Overthinking

We all overthink sometimes. Whether decisions, regrets, or worries about the future, there are times when we end up ruminating, and it really is stressful. There are times when there seems to be a lot of things going on in our head. Such loads of info seem not to find their way out.

There are theories, like that of Susan Nolen-Hoeksema, Ph.D., an American Professor of Psychology at Yale University, stating that our brains are actually hardwired to overthink. She contends that as we grow older, all the memories, thoughts and emotions in our brain are woven together in networks of connection. Such connections increase our capacity to think, and in some instances, to overthink.

When we overthink, our brain is in a very active, and sometimes, confused state. A simple text message or email could be interpreted in so many ways. Is he being sarcastic? Is she angry? Was she disappointed on me? This idea can lead to more assumptions, which in most cases, are negative.

Your Brain on Overthinking

Overthinking affects our brain like worrying does, but in a different manner. When we worry, we think about the future. When we ruminate, we are actually stuck in the past, thinking what if or only if.

Not only does overthinking stresses the hell out of you, it also harms your brain significantly. In a study by UC Santa Barbara, published in 2013 in the Journal of Neuroscience, it was found that paying full attention and trying hard can actually impede performance. Their study found that overthinking disrupts function in two different parts of the prefrontal cortex. Disrupting function in these areas affect cognitive function, impeding judgment and performance.

Breaking the Cycle

Breaking the cycle of overthinking is not easy. There isn’t no ‘switch off’ button. The more you push yourself to stop, the greater it becomes. But there are a few strategies that can keep overthinking from ruining your life.

If possible, take action. Do you overthink about your career path? Are you not sure if you offended your colleague with your innocent remark? If you have doubts with what you did in the past, or doing now, consider making a concrete action plan. If you are unhappy with your career now, maybe it’s time that you explore your other options. What is it that you really want? Sit down, get a pen and paper, and write everything down. Give yourself some time to reflect and decide. If you think you offended someone, but not sure, it doesn’t hurt to ask and apologise. By doing so, you stop your mind from overthinking. But then, don’t think you can resolve all your problems in one blow. Whilst there is an answer to every problem, sometimes, the answer doesn’t come until the right time has come.

Challenge your beliefs. Sometimes, we overthink things out because we are tied to irrational beliefs or exaggerated thoughts. Your overthinking brain may suggest that your friend stopped talking to you because she doesn’t want to be your friend anymore, or she is angry with you. But what else could it be? Could it be because she is too busy at the moment? Could it be that she is going through something that keeps her away from other people? Our negative inner voice would always make negative assumptions. But by challenging our beliefs, we can lessen overthinking.

Practise mindfulness. It is very difficult to control what you think. Our brain is such a powerful thing. But then, our thoughts cannot always control us. We still have the ability to take over our thoughts and navigate life in the way we want. Mindfulness is a great way to practise control over your emotion. One way to manage overthinking is to practise mindfulness. Watching your ruminative thoughts without engaging with them can lessen the effect of overthinking.

Be patient. Again, breaking the cycle of overthinking is never that easy. But it is possible. Begin by following any of the above tips. Then once you get used to it, you can jump to the next. If overthinking continues to interfere with your life, seek a therapist’s help.