Overthinking Everything? You're Not Broken. You're Just Tired and Trying.
If you've ever lie awake replaying something you said hours (or years) ago, planned five possible futures by lunchtime, or spiralled over a text that just said “ok” - welcome. You're not alone. You might just be stuck in a cycle of overthinking.
And while it can feel exhausting, frustrating, and hard to switch off... it’s not a sign there’s something wrong with you. It’s a sign your brain is trying to keep you safe.
What Overthinking Can Look Like
Overthinking doesn’t always scream anxiety. Sometimes, it’s quiet and constant, like a running commentary in your head.
You might notice:
Replaying past conversations on a loop
Reading into small things (“Why did they take so long to reply?”)
Planning for every possible outcome, just in case
Struggling to make decisions (even small ones)
Feeling mentally tired even if you’ve “done nothing”
It’s like your brain won’t give you a moment’s peace. And it’s exhausting.
Why Your Brain Does This
Here’s the deal: overthinking is usually a form of self-protection. Your mind is scanning for problems to solve, risks to avoid, or ways to make sure you don’t mess up, get hurt, or disappoint anyone.
This often starts early. Maybe you learned that staying one step ahead kept you out of trouble. Or that being perfect meant being accepted. So your mind keeps working overtime, just to keep you safe.
It's not that you're overreacting. It's that you're over-coping.
How Overthinking Gets in the Way
The more we overthink, the more:
We disconnect from our gut instincts
We struggle to enjoy the moment we’re in
We doubt ourselves and our choices
We get stuck instead of moving forward
And maybe most importantly: we stop trusting ourselves.
A Few Ways to Gently Break the Loop
The goal isn’t to “never overthink again”, it’s to build awareness and interrupt the spiral, so you can come back to yourself.
Here are a few things that can help:
1. Name it
Simply saying “I’m overthinking right now” can be powerful. It creates distance from the thought and reminds you it’s a pattern, not a truth.
2. Come back to the present
Grounding helps. Try:
Naming 5 things you can see
Feeling your feet on the floor
Taking 3 slow, deep breaths
3. Challenge the “what ifs”
Ask: What’s more likely? What’s in my control? Or try flipping the question: What if it works out?
4. Get it out of your head
Writing your thoughts down helps them feel less tangled. Talking to someone safe can do the same.
5. Lower the pressure
Not every decision is life-or-death. Start with “good enough” instead of perfect.
Final Thought
If your brain feels like it’s on all the time, you’re not dramatic, broken, or doing life wrong. You’re probably just carrying a lot, trying to avoid pain, and wanting to feel safe. That’s human.
Overthinking isn’t your personality, it’s a response. And with practice, you can learn to live with more ease, more trust, and more peace.
You’re doing better than you think.