Thinking is a fundamental human trait that helps us analyze, make decisions, and solve problems.
However, when thinking turns into a closed loop of worry, over-analysis, and negative scenarios, it becomes a psychological burden known as overthinking.
Many people believe that constant thinking indicates intelligence or carefulness, but in reality, it may be a sign of an anxiety disorder or the beginning of mental exhaustion requiring early intervention.
What is Overthinking?
Overthinking is the persistent preoccupation with analyzing past situations or excessive worry about potential future events, with difficulty stopping the flow of thoughts.
It is often divided into two types:
– Rumination: Repeatedly revisiting and analyzing past situations.
– Future Anxiety: Imagining worst-case scenarios.
When Is Thinking Considered Normal?
Thinking is normal when it:
– Helps in making clear decisions
– Ends after reaching a solution
– Does not affect sleep or appetite
– Does not cause ongoing physical tension
When Does It Become a Psychological Problem?
Overthinking becomes a disorder when:
– It persists for hours daily without stopping
– It causes insomnia and difficulty sleeping
– It leads to muscle tension or headaches
– It results in rapid heartbeat
– It affects work or academic performance
– It is accompanied by a constant feeling of danger
In such cases, it may be linked to generalized anxiety disorder or panic attacks.
The Relationship Between Overthinking and Anxiety Disorders
Studies indicate that rumination is associated with elevated levels of the stress hormone cortisol, which increases the likelihood of developing anxiety and depression disorders.
Overthinking does not solve problems; instead, it reinforces feelings of loss of control and heightens nervous tension.
Effects of Overthinking on the Body
– Sleep disturbances
– Chronic fatigue
– Digestive problems
– Reduced concentration
– Decreased productivity
– Mood swings
Causes of Overthinking
– An anxious personality
– Traumatic past experiences
– Excessive perfectionism
– Fear of failure
– Work or study pressures
– Lack of self-confidence
Practical Strategies to Reduce Overthinking
1. Designate a Thinking Time
Allocating 20 minutes daily for organized worrying helps reduce overthinking throughout the day.
2. Thought Stopping Technique
When noticing repetitive thoughts, replace them with a realistic idea or a practical activity.
3. Journaling
Writing down thoughts reduces their intensity and provides greater clarity.
4. Deep Breathing Exercises
Help calm the nervous system and lower tension.
5. Cognitive Behavioral Therapy (CBT)
One of the most effective methods for treating rumination.
6. Limit Exposure to Stress Triggers
Such as negative news or social media comparisons.
When to Seek Professional Help?
– If overthinking persists for more than six months
– If it affects relationships or work
– If accompanied by depression symptoms
– If dark or pessimistic thoughts appear
Early intervention can prevent the condition from developing into a chronic disorder.
Summary
Thinking is a skill, but excess can become a mental burden.
When a person loses the ability to stop the flow of thoughts and anxiety begins to control their daily life, it is time to restore mental balance and seek support when needed.
Mental health does not mean the absence of problems, but rather the ability to handle them with flexibility and awareness.
Scientific References
1. American Psychological Association. Rumination and anxiety disorders. Reviewed 2023.
2. National Institute of Mental Health. Generalized Anxiety Disorder. Updated 2024.
3. Mayo Clinic. Anxiety disorders – Symptoms and causes. Updated 2024.
4. World Health Organization. Mental health: Strengthening our response. 2023 update.
5. Cleveland Clinic. Overthinking and mental health impact. Reviewed 2023.


