Overthinking, sometimes called “excessive thinking,” is a psychological state where young people experience a continuous and uncontrollable flow of thoughts revolving around one topic or several topics simultaneously. Thinking naturally occurs when facing a problem or an important decision, but when it turns into a persistent pattern that hinders our lives and traps us in endless details without reaching a solution, it signals a problem that requires attention.
Overthinking is not just a simple habit; it is a symptom that can negatively affect our mental and physical health, impair our ability to concentrate, and undermine confident decision-making. It may cause persistent anxiety, stress, and can even lead to depression and mental and physical exhaustion. Therefore, it is very important to be aware of the signs that indicate overthinking so we can address it in a healthy and effective way.
Overthinking from a Psychological Perspective
Overthinking often focuses on:
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Past events: Repeatedly reviewing them over and over again.
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Possible future events: Constant anxiety about the unknown.
This kind of thinking drains mental, emotional, and spiritual energy and negatively affects daily life quality.
Common Signs of Overthinking
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Difficulty making decisions.
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Persistent feelings of anxiety or stress.
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Replaying old scenarios repeatedly in the mind.
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Overanalyzing others’ words or actions.
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Trouble sleeping due to excessive thoughts.
Manifestations of Overthinking
There are three clear indicators of this mental pattern:
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Constantly Revisiting Past Events: For example, replaying old conversations and thinking about what should have been said or done differently, or how outcomes might have changed with different choices.
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Excessive Analysis of Daily Decisions: Even simple choices like what to eat or wear become prolonged processes filled with hesitation and confusion.
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Anxiety About the Future: Imagining negative scenarios and expecting the worst outcomes in upcoming situations.
Effects and Symptoms of Overthinking
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Sleep difficulties: The mind remains highly active with continuous thinking and analysis, especially before bedtime, causing insomnia and sleep disturbances.
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Self-doubt: Loss of self-confidence, difficulty making decisions, and constant hesitation for fear of making wrong choices.
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Attachment to the Past: Being preoccupied with past mistakes and wishing to change them, which often leads to pessimism and can contribute to depression.
Key Steps to Overcome Overthinking
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Awareness: The first step is recognizing that you are overthinking and that this mental pattern affects your peace of mind.
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Writing Thoughts Down: Journaling helps unload the mind, organize thoughts, and view them more clearly and realistically.
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Breathing and Meditation: Practicing mindful breathing and meditation techniques helps calm the mind, slow down racing thoughts, and regain focus and inner peace.
Dr. Al-Hurr emphasizes the importance of confronting negative thoughts and not allowing them to control daily life. She advises setting aside a specific time daily for thinking, then committing to avoid dwelling on those thoughts the rest of the day. She stresses the value of talking to a trusted professional or therapist to gain new perspectives and encourages turning overthinking into small, practical actions that reduce stress and over-analysis.
Finally, she highlights the necessity of self-forgiveness and accepting that making mistakes is part of human nature. Learning from mistakes is far healthier than self-criticism or pretending to be perfect.
Dr. Al-Hurr also stresses the importance of expressing thoughts and feelings rather than suppressing them, as repression worsens the problem. Organize your thoughts by accepting and understanding them, then letting them pass—learning lessons but not drowning in or letting them fully control you. Balance is key: neither run away from your thoughts nor get lost in them.
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