When we are absentminded, our brain does work. That’s when the DMN, the default mode network, turns on. It’s like a screensaver or power-saving mode on a computer. When it turns on, our mind starts wandering inside. The DMN combines various pieces of information, reflects on us, and makes plans. It talks a lot about worries, useless imaginations, and even embarrassing pasts. It makes our ego and consciousness feel “continuous” even while we are resting, and it maintains our self-identity.
Per Witmer (2023), most people carefully consider all the possible consequences before making a big decision, such as when picking a university, changing employment, or getting married or divorced. This is logical because a significant life transition necessitates careful thought. However, occasionally, one may find it difficult to quit thinking the same things repeatedly, as they could obsess about seemingly insignificant decisions and hypothetical scenarios to the point that they become immobilized. This is known as overthinking by experts. Persistent overthinking can interfere with relationships, careers, health, and other facets of daily life. If you think you could be an overthinker, this article can help you learn some things you should know about overthinking.
What does it mean to overthink?
Usually, when we overthink, we tend to think about negative things that may happen. However, why do we have to engage in pessimism if we can just maintain our self-identity? If we look at our evolution, we started existing as Homo sapiens around 20.3 million years ago; about three to four million years before that, we were the Australopithecus; and hundreds of millions of years before that, we were just primitive fungi. The fact that we are alive today means that our ancestors successfully survived for hundreds of millions of years. If we simply consider this, if our ancestors had been “purely optimistic,” they would not have been able to survive. Those who thought, “It’s just the wind,” when the bushes rustled behind them would have easily fallen prey to wild beasts. To survive in the ecosystem, we humans need to be equipped with negative thoughts, or “anxiety mode,” as a default for survival.
Rumination is another term for overthinking. It occurs when you obsess over the same idea or circumstance so much that it interferes with your daily life. Worrying about the future and dwelling on the past are the two main types of overthinking. Overanalyzing can make you feel “stuck” or incapable of doing anything at all. It can be challenging to focus on anything else or to get the thoughts out of your head. On the other hand, overthinking is characterized by its ineffectiveness, according to Jessica Foley, a poor therapist in Waltham, Massachusetts. An illustration would be deliberating over a choice for hours on end, sometimes resulting in missed deadlines or sleep deprivation.
Overthinking can occasionally reveal your values and possible opportunities for personal development. According to Foley, overthinking is not always harmful. However, when it keeps you from doing the necessary action or gets in the way of your everyday life and wellbeing, it becomes unhealthy (American Psychological Association, 2019).
What symptoms indicate overthinking?
According to research from Harvard University, 50% of people have distracting thoughts while working. This is when DMN is frequently activated. Additionally, these 50% of reports are less happy than the other half. Those already suffering from anxiety or depression experience DMN mode being excessively activated. In this state, negative thoughts can arise involuntarily, leading to feelings of sadness, which then trigger even more negative thoughts, creating a vicious cycle.
For the reason that most people occasionally become stuck on ideas or anxieties, there are several possible steps to consider to address this problem, but the first step is to become conscious of it when it occurs.
According to Sattar Kikhavani et al. (2023), the following are indicators that you might be ruminating or overthinking:
- Repeatedly thinking about the same issues, concerns, or fears
- Considering the worst-case situations
- Reliving a negative event from the past over and over
- Thinking negatively about the past or the future for extended periods of time
- Experiencing sadness or depression because of your ideas
- Being so preoccupied with something that it’s hard to focus on anything else
- Considering a situation further once you have come up with a sensible solution
What causes people to overthink?
It is normal for people to overthink for a variety of reasons. Most people may occasionally be conscious of their overthinking, but there are also some who overthink without even realizing it. This is known as unconscious overthinking, where the habit becomes so ingrained that individuals lose awareness of the thought patterns controlling their actions. Overthinking can become a self-reinforcing cycle that is challenging to break without targeted strategies.
Although every individual is unique, there are some typical reasons why people overthink things. These reasons often stem from emotional responses or ingrained mental habits, which can vary widely among individuals. Understanding these root causes can provide insights into how overthinking impacts mental well-being and decision-making. So, what are some of those reasons? Here they are:
- Controlling anxiety
One common reason people overthink is an attempt to control anxiety. According to New York City neuropsychologist Sanam Hafeez, PsyD, overthinking can be a strategy used by certain people to try to exert control over a situation and feel more confident about their next course of action. The brain tries to lessen anxiety by analyzing potential outcomes and making predictions about what might occur, which gives individuals a sense of control, even if temporarily. However, overthinking frequently traps people in this state, making it difficult to move on and act. Hafeez notes that “the issue with overthinking is that our mind almost always comes up with another worry question,” perpetuating anxiety rather than alleviating it. Although overanalyzing for this reason is supposed to be beneficial, it frequently leads to more issues down the road by fostering indecision and doubt.
- Perfectionism
Another reason for overthinking is perfectionism, which has been linked to excessive rumination by researchers. Perfectionists hold themselves and others to high standards, often viewing any deviation from these standards as a potential failure. “Perfectionists and overachievers have a tendency to overthink because their need to be perfect and their fear of failing take over, which causes them to replay or criticize their choices and errors,” Hafeez added. This drive for perfectionism often creates a loop of self-doubt, where people continuously assess past actions to avoid future mistakes but end up feeling more stressed and uncertain.
- Shame
Shame also plays a significant role in why people overthink. Shame is the feeling of self-doubt brought on by past actions, often arising from situations that individuals regret or wish they could change. For instance, someone might dwell on a failed business endeavor or a romance that ended badly, both of which can trigger a sense of personal inadequacy. To a certain extent, reflecting on past errors might help you grow and improve going forward, as it can highlight areas for personal development. However, dwelling on them excessively can lead to despair and self-defeating thoughts (Witmer, 2023), making it harder to engage positively with present and future opportunities.
How can I stop overthinking everything?
The way to deactivate this function is to consciously “focus” on the task at hand. When reading a book, pay attention to the texture of the paper, the sensation of turning the pages, or the feeling of your breath and lungs as you relax, as these sensory details can anchor you in the present moment. Our brain has two modes: one is passive mode, and the other is macro mode, each serving different functions in processing information and responding to the environment. People operate about 90% of their actions in an automated mode, but you should consciously try to change that by directing awareness to specific details. When you do, the DMN (Default Mode Network) mode will turn off, helping reduce overthinking and mind-wandering.
However, the act of hitting the forehead for 30 seconds diverts the consciousness to something else for a while, allowing the neocortex to become active while saving time. Engaging the neocortex in this way can help reduce the influence of automatic thought patterns, leading to clearer, more focused thinking. It is said that even if you hit the wall or the desk instead of the forehead, the impulse decreases by as much as 60%, providing an alternative method to stimulate the neocortex and regain focus. You can also intentionally distract your consciousness to maintain concentration, which can prevent the mind from getting stuck in repetitive thoughts.
When you need to focus on an important task, try doodling or doing something else, as this can create a low-level distraction that actually enhances focus. Our brain is not good at multitasking, but it is not good at concentrating on one thing either, as it naturally seeks variety and stimulation. It is a bundle of contradictions, balancing between focus and novelty. If you focus on just one thing, the brain becomes overloaded and gets tired quickly, but an unconscious action like doodling can help the brain not get tired quickly by slightly distracting the concentration and preventing distracting thoughts from occurring, allowing for prolonged focus.
According to the American Psychological Association (2019), the following are strategies that can help manage and reduce overthinking. By observing patterns, challenging thoughts, and engaging in supportive activities, you can take practical steps to redirect your focus and build mental resilience.
- Observe trends and triggers.
Note down instances where you overthink things in your journal. Identify trends and create coping mechanisms for those stressors.
- Challenge your ideas.
Not every thought is true. To determine whether an idea is useful or logical, consider supporting the data. - Ask your pals for assistance.
Ask friends who can identify overthinking and provide support without promoting co-workers for their point of view. - Get your body moving.
By soothing the nervous system and producing endorphins, exercise may help people stop overthinking. - Enjoy a constructive diversion.
Turn your focus to things like socializing or reading. Steer clear of distractions like drugs and alcohol. - Try using breathing exercises.
To lower stress, use deep breathing techniques like box breathing. - Be mindful.
You can control undesirable ideas and maintain present-moment awareness by practicing mindfulness meditation.
Conclusion
When your worries and thoughts keep coming back to you, it’s called overthinking. Overthinking typically results in inaction since it overwhelms you with anxiety rather than preparing you for the following steps. Several mental health disorders, including anxiety, sadness, and others, can manifest as overthinking. You can try questioning your ideas, asking loved ones for help, or speaking with a mental health professional to quit overthinking (Witmer, 2023).
Stress and anxiety are emotions that everyone experiences as humans. This is because they are instinctive feelings for survival. Therefore, how we handle these emotions, which everyone faces, will determine the course of our lives. By learning to identify patterns of overthinking, individuals can work toward healthier thought processes and greater peace of mind. Practicing mindfulness, exercise, and breathing techniques can also be effective tools to redirect focus and reduce the intensity of repetitive thoughts. Creating a supportive environment where open conversations about emotions are encouraged can further help lessen the burden of overthinking. Understanding that thoughts do not always reflect reality is essential to breaking free from the overthinking cycle. With patience and consistent practice, it is possible to develop a balanced, present-focused mindset that allows for more constructive engagement with both challenges and everyday experiences.
References
American Psychological Association, 2019. Mindfulness meditation: A research-proven way to reduce stress. [online] American Psychological Association. Available at: https://www.apa.org/topics/mindfulness/meditation [Accessed 26 October 2024].
Sattar Kikhavani, Mostafa Alirahmi, Sehat Aibod and Akbar Azizifar, 2023. Effectiveness of behavioral activation therapy and acceptance and commitment therapy on depression and rumination as a tool for health promotion on mothers with cerebral palsy children. Journal of education and health promotion, [online] 12(1), pp.290–290. doi:https://doi.org/10.4103/jehp.jehp_1552_22.
Witmer, S.A., 2023. What Is Overthinking, and How Do I Stop Overthinking Everything? [online] GoodRx. Available at: https://www.goodrx.com/health-topic/mental-health/how-can-i-stop-overthinking-everything [Accessed 26 October 2024].
