Many of us get caught up in overthinking—excessively analyzing something or dwelling on possibilities. We think about some things—mostly bad things—too much and for too long.
It can be mentally replaying embarrassing moments or worrying about an upcoming meeting. Our thoughts spiral out of control when someone mentions out of the blue that we need to talk.
There are two prevalent forms of overthinking: ruminating (involuntary, compulsive thinking) and worrying (fretting about potential problems or imagining bad outcomes).
Overthinking is very common. In my Traps Test, with responses from more than 600 people around the world so far asking about more than 60 common traps that inhibit people’s happiness and quality of life, overthinking is the top trap.
According to researcher Susan Nolen-Hoeksema, 73% of people aged 25 to 35 admitted to overthinking at some point in their lives. She found that overthinking is more common among women, but common for men too. When author Jon Acuff and Dr. Michael C. Peasley asked 10,000 people if they struggle with overthinking, 99.5% of respondents said “yes.” What’s more, 73% reported that it made them feel inadequate, and 52% said it left them feeling drained.
Take the Traps Test
We all fall into traps in life. Sometimes we’re not even aware of it, and we can’t get out of traps we don’t know we’re in. Evaluate yourself with our Traps Test.
18 Signs of Overthinking
Overthinking can include the following:
- having trouble shutting off our thoughts
- criticizing ourselves excessively for something we did in the past
- having so many thoughts and not knowing where to begin
- cycling through possible scenarios in our minds
- fearing that we’re not enough and that others will judge us harshly or reject us
- frequently wondering what others are thinking of us
- assuming the worst and imagining terrible outcomes (catastrophizing)
- bombarding ourselves with negative self-talk
- having trouble making decisions
- getting caught up in “analysis paralysis” and not moving forward on things
- second-guessing our decisions
- changing our mind often
- fearing that we’ll never get better or that our situation won’t improve
- mentally replaying awkward moments
- getting stuck in negative thought loops and uncomfortable emotions
- feeling anxious, restless, or unsettled often
- experiencing mental fatigue
- having a hard time focusing on the present moment (because we’re thinking about the past or the future)
“While you were overthinking, you missed everything worth feeling.”
-Nitya Prakash, Indian writer
Reflection Questions
- To what extent are you struggling with overthinking?
- How is it affecting your mental health and well-being?
- What will you do to tame your overthinking dragons?
Tools for You
- Traps Test (Common Traps of Living) to help you identify what’s getting in the way of your happiness and quality of life
- Quality of Life Assessment to help you discover your strongest areas and the areas that need work and then act accordingly
- Personal Values Exercise to help you clarify what’s most important to you
Quality of Life Assessment
Evaluate your quality of life in ten key areas by taking our assessment. Discover your strongest areas, and the areas that need work, then act accordingly.
Related Articles
- “What to Do About Overthinking, Rumination, and Worrying”
- “The Mental Prisons We Build for Ourselves”
- “How to Stop Catastrophizing—Managing Our Minds”
- “Why Monkey Mind Is Worse Than You Think”
- “How to Be More Decisive in Your Life and Leadership”
- “What Are You Avoiding?”
- “The Incredible Benefits of Being Action-Oriented”
- “The Perfectionism Trap—And How to Escape It”
- “The Benefits of Nature and Getting Outside“
Appendix: Support Resources
- BetterHelp (online network of licensed therapists)
- SonderMind (connecting people with therapists)
- Befrienders Worldwide (helplines outside the U.S.)
- 7cups, a free help network
“A crowded mind
Leaves no space
For a peaceful heart”
-Christine Evangelou, writer
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Gregg Vanourek is a writer, teacher, TEDx speaker, and coach on leadership and personal development. He is co-author of three books, including LIFE Entrepreneurs: Ordinary People Creating Extraordinary Lives (a manifesto for integrating our life and work with purpose, passion, and contribution) and Triple Crown Leadership: Building Excellent, Ethical, and Enduring Organizations (a winner of the International Book Awards). Check out his Best Articles or get his monthly newsletter. If you found value in this article, please forward it to a friend. Every little bit helps!