Is Overthinking a Mental Illness? Causes, Effects & How to Stop It.

You had a job interview last week. Are you someone who keeps replaying your answers to the interview questions?

You prepared a new dessert for your family yesterday. They liked it, but told you that it could be sweeter. Will you continue to think about how the recipe didn’t work out as well as it could have, despite the positive reviews from your family?

If you have answered YES to both these questions, we can assume that you overthink often. Maybe an OVERTHINKER. Overthinking is quite common among people, but it has serious consequences. The real question- Is overthinking a mental illness?

Overthinking is not considered a mental illness by psychologists or psychiatrists, but does that mean overthinking can be ignored? Well, the answer is NO. Overthinking is a common cognitive pattern often seen as a symptom within various mental health disorders such as anxiety and depression.

Overthinking vs. Mental Illness

Individuals who overthink a lot have constant, repetitive, and unproductive thoughts about past events, failures, future possibilities, or current issues. It includes dwelling on decisions, seeking reassurance, and experiencing self-doubt or perfectionism. It would be difficult or nearly impossible to say that someone never overthinks. All humans engage in some level of overthinking; however, it does not constitute a mental health disorder on its own. Instead, when the natural overthinking changes into a chronic or severe condition, it can signal underlying psychological conditions.

When does Overthinking become a Clinical Concern?

Overthinking becomes clinically significant when it interferes with daily functioning, creates emotional distress, or is associated with disorders such as:

1. Anxiety disorders (generalized anxiety, social anxiety, panic disorder)

2. Depression

3. Obsessive-compulsive disorder (OCD)

4. Post-traumatic stress disorder (PTSD)

When we worry or ruminate over events, those around us would often say- Don’t overthink. Have you ever wondered what overthinking does to you?

Excessive overthinking can result in:

• Reduced concentration and focus, and difficulty making decisions

• Increased stress levels and emotional fatigue

• Sleep disruptions, either sleeping too much or too little

• Changes in appetite, binge eating, or eating very little.

• Negatively affects relationships, friendships, and family relations.

• Reduced productivity in work, academics, and social functioning

Rumination vs Worry: Are they the same?

No. Rumination and worry are aspects of two opposite ends of the time-thought spectrum.

• Rumination is based on the past. While we use the term ruminate, we refer to replaying situations, failures, or regrets in the past, whereas worry is future-oriented and involves possible dangers or negative outcomes.

• Rumination is commonly associated with depression, feelings of hopelessness, and sadness; worry is strongly linked to anxiety and the anticipation of threat or harm.

• Worry involves "what if" scenarios, trying to mentally problem-solve future situations. Rumination centers on “why” negative things happened, repeatedly overanalyzing the past without resolving them.

Common Behaviors of Overthinkers

• Second-guessing decisions and often regretting choices, however small the decision may be (which dress to wear for a party, which recipe to cook, etc.).

• Constantly replaying past conversations or embarrassing moments.

• Analyzing every tiny aspect of a situation before acting, which can lead to “analysis paralysis” and missed opportunities

• Expecting and worrying about the worst possible scenario

• Increased difficulty relaxing the mind, sometimes resulting in insomnia or exhaustion

• Struggling with perfectionism or being overly self-critical

• Seeking constant reassurance from others and doubting personal abilities or decisions.

• Avoiding responsibilities or risks due to fear of failure or criticism.

How Can I Manage My Overthinking?

Overthinking can be managed with the right combination of cognitive strategies, mindfulness, healthy habits, and, if needed, professional support. 

1. Schedule a “worry time” to contain overthinking. You can worry endlessly until this set time period.

2. Practice mindfulness and meditation to focus on the present moment and accept it without judgment.

3. Learn to identify, challenge, and reframe negative or unrealistic thoughts; ask, “Is this thought helpful? What evidence supports it?”.

4. Set time limits for decision-making to prevent analysis paralysis and rumination.

5. Keep yourself occupied. Pursuing your hobbies or other purposeful activities can keep you distracted from engaging in unproductive thinking.

6. Prevent information overload, especially via digital media, which can easily fuel anxiety and overthinking.

7. Engage in calming activities such as reading, gentle stretches, or dimming lights before sleeping.

8. Limiting the intake of caffeine and alcohol and engaging in regular physical exercise can help relieve stress and promote relaxation.

9. Journaling can ease the flow of thoughts and reduce mental clutter.

When should you seek professional help?

If you feel like overthinking is significantly impacting your sleep, work, relationships, or mood, consider reaching out to a therapist. Cognitive Behavioral Therapy (CBT), mindfulness-based interventions, and metacognitive strategies are used to treat chronic overthinking and rumination. Therapists try to understand the thought patterns and manage the underlying issues, such as anxiety or depression.

It’s important to note that overthinking cannot be prevented for one and all. We occasionally overthink, and that's okay. There is nothing to be worried about it.

Overthinking is not a diagnosable mental illness, but if it is persistent, it can worsen underlying mental health problems. Addressing persistent overthinking usually revolves around using strategies like therapy, mindfulness, self-care, and managing root causes such as anxiety or depression.

If your overthinking is causing significant distress in your day-to-day functioning, we are there to guide you. Our psychologists can help you transform your thoughts into more positive and less distressing ones. Book your session with Koott today!