When the same thoughts keep revolving in a person’s mind, over and over again, to the point that they become negligent of their work, miss out on any moment of happiness, and sink into fear and regret, then thinking turns from a blessing into a curse. In life, there are decisive milestones that may take a person a long time to think through before reaching a decision—such as entering into marriage, choosing between two jobs, or any other matter with a major impact on their future. This is certainly natural.
In some situations, overthinking can lead to deep analysis, which helps a person consider all possible outcomes and make informed decisions—and this is a positive aspect. On the other hand, when thinking is left without restraint, it can negatively affect one’s well-being, leading to stress and anxiety, and at a later stage to reduced productivity and missed opportunities. At that point, overthinking calls for a pause, and to accept the fact that “too much thinking is an illness,” as the world-renowned Russian novelist Fyodor Dostoevsky once said.
Prepared by: Nesrine Hammoud
Rumination
Jane Nasr, a psychotherapist from Lebanon, defines overthinking as “the act of dwelling on the same thought or situation repeatedly. For example, after leaving a certain gathering, a person may spend a long time thinking about something they said, harshly blaming themselves for it, expecting negative reactions from others, and even imagining the worst scenarios.”
She adds: “Overthinking is also a mental behavior—it’s about occupying the mind with thoughts of the future.” As a result of overthinking about either the past or the future, Nasr notes that a person may struggle with sleep, be prevented from engaging in daily activities, fall short in responsibilities, or suffer a decline in overall well-being. She describes it as “rumination,” pointing out that “overthinking may focus solely on reflecting on past events—especially negative or painful ones—causing a spiral of regret, guilt, and hypothetical scenarios such as: I could have done this, or I should have done that. Others may instead spend excessive mental energy constantly worrying about the future.”
A condition in itself—or a symptom?
According to the specialist, overthinking can either be a condition in itself or a symptom of anxiety. Since anxiety has many forms, overthinking may stem from generalized anxiety disorder, where a person worries excessively about anything—even something as simple as going to the store to buy an item.
Causes
Nasr explains that “sometimes overthinking does not have a specific cause behind it. But in other cases, it stems from a recent situation in which the person faced negative comments, leading them to dwell on it endlessly. Childhood experiences and upbringing can also play a role—such as when parents give too much importance to other people’s opinions. With age, the individual may become overly preoccupied with how others perceive them, regardless of what they do.”
She continues: “Low self-confidence and poor self-esteem are also contributing factors. A person may struggle with overthinking when they allow themselves no margin for error, constantly scrutinizing every action and relying heavily on the judgment of others.”
Emotional toll
In general, Nasr confirms that “people who suffer from overthinking are psychologically exhausted, whether this fatigue is visible or hidden. They also carry heavy responsibilities, which drive them to think excessively, fearing mistakes. They don’t live in the moment, nor do they enjoy it. Their body language often reflects a lack of openness—they may seem withdrawn, closed off, and uncomfortable when meeting others, almost as if they are trying to hide themselves.”
Visiting a therapist
The specialist advises seeing a therapist as soon as one realizes that overthinking is interfering with daily activities, work, and social life, stressing that “the longer the delay in seeking help, the more difficult treatment becomes.”
As for treatment, Nasr highlights the effectiveness of cognitive behavioral therapy (CBT), which is supported by evidence. During CBT, the therapist focuses on the recurring thoughts troubling the person and helps them learn practical strategies to stop dwelling on them.
She adds: “Some exercises that help reduce overthinking include occupying the mind for a few minutes with a math problem or crossword puzzle to distract from persistent thoughts. In more advanced or difficult cases, the therapist may refer the person to a psychiatrist for medication. However, I prefer not to resort to drug therapy immediately, but only after several sessions if the desired results are not achieved.”
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