Lying awake replaying a conversation. Imagining every way tomorrow could go wrong. Checking, re-checking and asking for reassurance, yet never quite feeling settled. Overthinking can be exhausting – and it is one of the most common ways anxiety shows up.
Why we overthink
Our brains are designed to keep us safe. When we sense a threat, the mind tries to solve it by thinking: anticipating problems, analysing what went wrong, planning for every possibility. In small doses, this is useful. But when the threat is uncertain or outside our control, the mind can get stuck in a loop, trying to think its way to a certainty that does not exist.
Overthinking often feels productive, as though worrying enough will prevent something bad from happening. In reality it tends to keep the body in a state of alert, which in turn produces more anxious thoughts.
Two common forms
Rumination looks backwards: going over past events, conversations or mistakes, often with self-criticism.
Worry looks forwards: “What if…?” thoughts about the future, usually imagining the worst.
The body–mind loop
Anxiety is not only in the mind. A racing heart, tight chest, shallow breathing, churning stomach and restless sleep are all signs of the body’s stress response. These sensations can then be read as proof that something is wrong, which fuels more anxious thinking. This is why calming the body is often one of the most effective ways to calm the mind.
Practical ways to quieten a busy mind
- Breathe out for longer than you breathe in. Try breathing in for a count of four and out for a count of six or seven, for a few minutes. A longer out-breath helps to signal safety to the nervous system.
- Name it. Simply noticing “I’m overthinking” or “this is a worry thought” creates a little distance between you and the thought.
- Schedule worry time. Set aside fifteen minutes a day to write down your worries. When they appear at other times, remind yourself you will give them attention later.
- Separate what you can and can’t control. Take one small action on what you can influence, and practise letting go of what you can’t.
- Come back to your senses. Notice five things you can see, four you can touch, three you can hear, two you can smell and one you can taste.
- Move your body. A brisk walk, stretching or yoga helps to burn off stress hormones.
- Be kind to yourself. Overthinking is not a character flaw. It is a mind trying very hard to protect you.
When to seek support
It may be time to reach out if anxiety is affecting your sleep, work, relationships or enjoyment of life, if you are avoiding things you used to do, or if you are relying on alcohol or other substances to cope. Your GP is a good first port of call for physical symptoms, and if you are ever in crisis please call NHS 111 (option 2), Samaritans on 116 123 or 999 in an emergency.
How therapy can help
In therapy we can explore what lies beneath your anxiety, notice the patterns that keep it going, and build practical tools – including mindfulness and body-based approaches – to help you feel calmer and more in control. Many people find that, over time, anxious thoughts lose their grip and there is more room for the life they want to live.
If you would like support, you are welcome to book a free discovery call, read more about anxiety counselling, or see my earlier article on managing anxiety.
Warm wishes,
