Everyone finds themselves lost in thought sometimes, replaying scenarios or worrying about future outcomes. However, for some, this mental process becomes more frequent and intense, turning into what we know as overthinking. It’s a common experience, but when does it cross the line from normal contemplation to a cycle that can impact your well-being?
Clinical psychologist Catherine Pittman points out that while extreme overthinking can be linked to anxiety disorders, it’s also a common trait in many individuals without such conditions. “There are people who have levels of overthinking that are just pathological,” she explains, “But the average person also just tends to overthink things.” This suggests that overthinking exists on a spectrum, and many of us fall somewhere in the middle, occasionally or frequently getting caught in our own heads.
Another expert, clinical psychologist Helen Odessky, highlights a crucial distinction: “So often people confuse overthinking with problem-solving,” she states. While it might feel like you’re actively working through issues, overthinking often becomes a repetitive loop, not leading to solutions but rather increased worry. “But what ends up happening is we just sort of go in a loop,” Odessky elaborates. “We’re not really solving a problem.” This distinction is key to understanding the nature of overthinking; it’s not productive problem-solving, but rather a state of mental rumination.
So, what fuels this cycle of overthinking? A primary driver is uncertainty. As David Carbonell, a clinical psychologist, explains, “Because we feel vulnerable about the future, we keep trying to solve problems in our head.” This vulnerability and desire for control in an unpredictable world can lead us down rabbit holes of “what ifs” and worst-case scenarios.
Imagine this common scenario: a disagreement with your boss. Suddenly, your mind spirals. “What if he fires me?” This thought triggers a cascade of anxieties: “I was really hoping to buy a house this year. What if I don’t get another job? What if this destroys my career?” This example demonstrates how a single trigger can quickly escalate into a full-blown overthinking episode, fueled by uncertainty and fear of the unknown. Understanding that overthinking is often rooted in this feeling of uncertainty is the first step to managing it and breaking free from the cycle.
