Overthinking: Why We Do It, What It Does, and How to Stop It

Overthinking: Why We Do It, What It Does, and How to Stop It

1. What Is Overthinking (Rumination)?

Overthinking, often termed rumination, occurs when our minds become fixated on repetitive, often negative thoughts—about the past, the future, or what might go wrong. It’s more than just thinking deeply; it’s dwelling on something in a way that interferes with mental clarity, emotional balance, or restful sleep.

Rumination is a well-known risk factor for anxiety and depression, as it fosters negative mood, impedes problem-solving, and reduces proactive coping (Nolen-Hoeksema, 2000; Watkins, 2008). Research has shown that persistent rumination increases distress and reduces psychological well-being over time (Roelofs et al., 2008).

2. Why We Overthink: Protection Gone Awry

At its core, overthinking can be protective—a way for the brain to avoid danger, plan ahead, or process unresolved emotional experiences. However, when overthinking becomes excessive, it can lead to mental fatigue, anxiety, and even depressive symptoms.

Some common protective functions of overthinking include:

• Anticipating danger: Overthinking can be a response to perceived threats, where the brain continuously tries to solve problems or plan for worst-case scenarios (Wells, 2009).
• Processing emotions: People often replay emotionally charged events in an effort to make sense of them, which can lead to prolonged rumination (Spasojević & Alloy, 2001).
• Avoidance: Overthinking sometimes becomes a strategy for avoiding confrontation with an issue or emotion (Ehring et al., 2011).

Although these processes start with the intention to protect us, when they become repetitive or chronic, they can increase vulnerability to mental health challenges, particularly anxiety and depression.

3. When Overthinking Feeds Anxiety and Depression

Research shows that overthinking and rumination can exacerbate psychological distress. For example:

• Mood disturbance: Prolonged rumination tends to worsen mood and may make it harder to recover from negative emotional experiences (Nolen-Hoeksema, 2000).
• Sleep disruption: Individuals who overthink often experience sleep difficulties, including delayed sleep onset and poorer sleep quality. These sleep disturbances, in turn, perpetuate overthinking (Ehring et al., 2011).
• Sustaining depression and anxiety: Rumination has been shown to maintain and even worsen depressive and anxious symptoms over time. The cycle of negative thinking leads to decreased problem-solving ability, further reinforcing feelings of helplessness (Watkins, 2008).

Thus, while overthinking starts as a protective mechanism, left unchecked, it can contribute to the development or exacerbation of anxiety and depression.

4. Evidence-Based Strategies to Manage Overthinking

A. Mindfulness & Meditation

Mindfulness practices, such as Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT), teach individuals to observe their thoughts without judgment. This helps break the cycle of rumination by promoting awareness and presence (Kabat-Zinn, 1990; Segal, Williams, & Teasdale, 2018).

• Techniques:
  • Breath awareness (even 3–5 minutes a day can help).
  • Body scans, mindful walking, and sitting meditation.
  • Redirecting attention back to neutral sensations when the mind begins to wander.

Studies show that mindfulness practice can significantly reduce rumination and depressive symptoms (Hoffman et al., 2010).

B. Cognitive Behavioural Therapy (CBT) & Related Therapies

CBT helps individuals identify and challenge distorted thinking patterns (e.g., catastrophizing, black-and-white thinking) and replace them with more balanced perspectives. Techniques within CBT that help with rumination include thought reframing, setting “worry time,” journaling, and developing actionable solutions (Beck, 2011).

• Metacognitive Therapy (MCT): Focuses on how individuals think about their thoughts, helping to challenge unhelpful beliefs about worrying (Wells, 2009).
• Acceptance and Commitment Therapy (ACT): Encourages accepting thoughts and feelings while committing to values-driven action, rather than trying to control or suppress them (Hayes, Strosahl, & Wilson, 1999).

Research supports the use of CBT, MCT, and ACT in reducing rumination and preventing relapse in mood disorders (Wells, 2009; Hayes et al., 1999).

C. Movement, Nature & Physical Self-Care

• Exercise—even a single session—has been shown to lower rumination, boost mood, and improve sleep (Rethorst et al., 2009).
• Nature exposure has demonstrated a reduction in rumination. For example, a 90-minute walk in nature reduces activity in the brain regions associated with rumination, compared to walks in urban environments (Bratman et al., 2015).
• Sleep hygiene, balanced nutrition, and reducing excessive screen time or caffeine intake help to calm the mind and reduce the triggers for overthinking (Harvard Medical School, 2020).

D. Structured Thought Management

• Scheduled “Worry Time”: Set aside a specific time each day (e.g., 15 minutes) to address concerns and worries. This reduces the likelihood of these thoughts intruding during the rest of the day (Roelofs et al., 2008).
• The 5-5-5 Rule: Ask yourself: Will this matter in 5 days, 5 months, or 5 years? This helps put concerns into perspective (Wells, 2009).
• Journaling / Brain Dump: Writing down your thoughts helps externalize them, making it easier to manage and process emotions (Baikie & Wilhelm, 2005).

E. Self-Compassion & Perspective Shifts

• Self-compassion has been shown to reduce rumination by allowing individuals to treat themselves with kindness during difficult moments, which alleviates the pressure of perfectionism (Neff, 2003).
• Perspective shifts such as asking, “Is this thought helpful? Is it true?” can help interrupt unhelpful rumination cycles (Roelofs et al., 2008).

F. Social Support & Engagement

Talking through concerns with trusted friends or family can help shift perspective and reduce isolation. However, be mindful of co-rumination, where excessive talking about the problem without working toward a solution can intensify the cycle of overthinking (Rose, 2002).

Engaging in creative or social activities (e.g., hobbies, volunteering) can serve as a healthy distraction and provide a break from overthinking (Kiecolt-Glaser et al., 2002).

G. When to Seek Professional Help

If overthinking persists or intensifies, seeking professional support may be beneficial. Therapies such as CBT, MBCT, ACT, and MCT are all evidence-based and provide strategies tailored to individual needs (Wells, 2009).

5. Summary Table: Quick-Reference Strategies

6. Final Thoughts

Overthinking begins as a protective mechanism but can become a psychological barrier if not managed. The good news is that there are many evidence-based strategies to help guide the mind out of rumination and into clarity, calm, and constructive action.

References

Baikie, K. A., & Wilhelm, K. (2005). Emotional and physical health benefits of expressive writing. Advances in Psychiatric Treatment, 11(5), 338–346. https://doi.org/10.1192/apt.11.5.338

Beck, A. T. (2011). Cognitive therapy: Basics and beyond (2nd ed.). Guilford Press.

Bratman, G. N., Hamilton, J. P., & Daily, G. C. (2015). The impacts of nature experience on human cognition, emotion, and behavior. Frontiers in Psychology, 6, 1481. https://doi.org/10.3389/fpsyg.2015.01481

Ehring, T., Zetsche, U., Weidacker, K., Wahl, K., & Schönfeld, S. (2011). The impact of emotion regulation difficulties on the development of depression and anxiety. Journal of Abnormal Psychology, 120(3), 689–700. https://doi.org/10.1037/a0025296

Harvard Medical School. (2020). Sleep and mental health. Harvard Health Publishing. https://www.health.harvard.edu/newsletter_article/sleep-and-mental-health

Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (1999). Acceptance and commitment therapy: An experiential approach to behavior change. Guilford Press.

Hoffman, S. G., Woeginger, L., & Bouchard, S. (2010). Mindfulness-based interventions for mood disorders: A meta-analysis. Journal of Clinical Psychology, 66(11), 1167–1175. https://doi.org/10.1002/jclp.20782

Kabat-Zinn, J. (1990). Full catastrophe living: Using the wisdom of your body and mind to face stress, pain, and illness. Delacorte Press.

Kiecolt-Glaser, J. K., McGuire, L., Robles, T. F., & Glaser, R. (2002). Emotions, morbidity, and mortality: New perspectives from psychoneuroimmunology. Annual Review of Psychology, 53, 83–107. https://doi.org/10.1146/annurev.psych.53.100901.135217

Neff, K. D. (2003). The development and validation of a scale to measure self-compassion. Self and Identity, 2(3), 223–250. https://doi.org/10.1080/15298860309027

Nolen-Hoeksema, S. (2000). The role of rumination in depressive disorders and mixed anxiety/depressive symptoms. Journal of Abnormal Psychology, 109(3), 504–511. https://doi.org/10.1037/0021-843X.109.3.504

Rose, A. J. (2002). Co-rumination in the peer context. Developmental Psychology, 38(6), 909–920. https://doi.org/10.1037/0012-1649.38.6.909

Roelofs, K., Huibers, M. J. H., Peeters, F., Arntz, A., & van Os, J. (2008). The influence of rumination and worry on the mood–anxiety relationship. Behaviour Research and Therapy, 46(9), 992–1000. https://doi.org/10.1016/j.brat.2008.06.001

Segal, Z. V., Williams, J. M. G., & Teasdale, J. D. (2018). Mindfulness-based cognitive therapy for depression (2nd ed.). The Guilford Press.

Spasojević, J., & Alloy, L. B. (2001). Rumination as a common mechanism relating depressive risk factors to depression. Emotion, 1(1), 25–37. https://doi.org/10.1037/1528-3542.1.1.25

Watkins, E. R. (2008). Constructive and unconstructive repetitive thought. Psychological Bulletin, 134(2), 163–206. https://doi.org/10.1037/0033-2909.134.2.163

Wells, A. (2009). Metacognitive therapy for anxiety and depression. The Guilford Press.