Overthinking: The Puzzle That Never Ends
Ever tried solving a puzzle where half the pieces don’t even belong? That’s pretty much what overthinking feels like. It often starts with something tiny — a comment someone made, a text you haven’t replied to — and before you know it, you’re knee-deep in a spiral of what-ifs, maybes, and should-haves.
Sound familiar? You’re definitely not the only one.
As a psychologist, I hear this line a lot: “I just can’t stop thinking about it.” And honestly, I get it. Overthinking feels productive. Like we’re solving something, planning ahead, staying in control. But more often, it just burns us out and pulls us away from what’s actually happening right now.
Why We Get Stuck in Our Heads
Our brains are basically built to problem-solve. So, when something feels off, the mind jumps in like an overenthusiastic security guard, scanning for threats — even imaginary ones. It means well, but it tends to go overboard.
Overthinking can come from a bunch of things:
• Fear of messing up
• Wanting things to be perfect
• Trying to control what we can’t
• Or sometimes, good old anxiety making every choice feel like a life-or-death decision.
But Here’s What It Does to Us
Overthinking isn’t just a mental loop — it spills into the rest of your life:
🌀 Emotional fatigue – Constantly replaying the same scenes is exhausting.
🌀 Stuck in limbo – When every option feels risky, we freeze.
🌀 Poor sleep – Because guess who shows up at 2 a.m.? Yep, your inner overthinker.
How to Gently Step Out of the Spiral
The good news? You’re not doomed to live in your head forever. Here are some things that help (and yes, they take practice):
✨ Catch the spiral early
When you notice your brain racing, pause. Take a breath. No judgment — just notice it’s happening.
✨ Give your worries a curfew
Set a “worry window” — say, 15 minutes a day where you’re allowed to overthink. When time’s up, move on to something grounding (like music, movement, or even laundry).
✨ Talk back to your thoughts
Not every thought is a fact. Ask yourself: Is this true? Is it helpful? Most spirals are built on assumptions and worst-case scenarios.
✨ Do something small
Overthinking thrives on inaction. Take one step — however tiny — and see how the noise softens.
✨ Don’t do it alone
Talk to a friend, or reach out to someone who can help you untangle the mess. It’s easier when it’s not just bouncing around in your own head.
Just a Little Reminder
Overthinking is a habit — not your identity. And habits can change.
The more space you create between your thoughts and your reality, the easier it gets to live instead of just think.
You don’t need all the answers right now. Just a little clarity, a little stillness — one thought at a time.
Take a deep breath. You’re doing better than you think.
I’ve had a lot of worries in my life, most of which never happened.
Mark Twain
