Overthinking: Causes, Symptoms, and How to Overcome It | Safe and Sound

Overthinking, when the mind constantly revolves around worries, stress or situations that have not yet happened, it can lead to a state of mental fatigue, even developing into an anxiety disorder. Many people with "overthinking disease" are caught in a spiral of negative thinking, affecting work, health and quality of life. In this article, we will learn about overthinking disease, its causes, signs and effective remedies.

Ngo Thi Sang | Master of Educational Psychology – Applied mental health care Safe and Sound

Institute of Medical Technology Applications

1. What is overthinking?

What is overthinking?

Overthinking is a mental condition in which a person repeatedly replays thoughts in their head, often revolving around worries, regrets, or negative predictions about the future. These thoughts can make them feel stressed, tired, and have difficulty focusing on the present.

Psychologists say that people with overthinking disorder tend to overanalyze every situation, even small issues. They may constantly ask themselves: "Did I say something wrong?", "What if I made the wrong decision?", or "Will people judge me negatively?".

If left unchecked, this condition can create a vicious cycle: overthinking → stress → insomnia → mental exhaustion → more overthinking. In many cases, overthinking is not just a habit, but can also be a sign of more serious psychological problems such as anxiety disorders, depression, or obsessive-compulsive disorder (OCD). When overthinking is accompanied by feelings of extreme anxiety, difficulty controlling emotions, and loss of interest in life, the sufferer should consider seeking help from a psychologist or psychiatrist.

2. Causes of overthinking

Overthinking is not just a habit, it can also be related to many psychological factors, environment and how a person copes with stress in life. Here are some common causes of this condition:

- Life pressure

Work, finances, family, and relationships can all be the cause of your constant thoughts. Psychologists say that people who have multiple responsibilities or are often faced with stress are at a higher risk of developing overthinking.

- Negative experiences in the past

Past traumas, failures, or emotional traumas can leave you constantly fearful of the future. You may get stuck in past mistakes and worry over and over again about them happening again.

- Perfectionist personality

Perfectionists tend to overthink because they want to control everything, fear making mistakes or not achieving the desired results. This makes them stressed, anxious and makes it difficult to let go of negative thoughts.

- Surrounding environment

A stressful, negative living and working environment can contribute to overthinking. If you are constantly exposed to judgmental, critical people or have a lot of social pressure, your mind will easily get caught up in negative thoughts.

3. Signs of overthinking

Signs of overthinking

Some common signs that you may be suffering from overthinking include:

Constantly worrying about the future or regretting the past: You cannot focus on the present and are always haunted by things that have not happened or things that have happened.
Insomnia, difficulty relaxing: When you think too much, your brain is constantly active, making it difficult to fall asleep or sleep soundly.
Difficulty making decisions: You constantly analyze, over-weigh every option, and worry about the consequences of each decision.
Self-blame: You easily feel guilty or blame yourself even when the problem is not entirely your fault.
Chronic stress and fatigue: The body may react with headaches, muscle tension, stomach aches, or feeling exhausted from overthinking.

If you notice any of the above symptoms and they are affecting your daily life, consider seeing a mental health professional for timely support.

4. How to overcome overthinking

According to psychologists, controlling overthinking is not easy, especially when it has become a habit or a natural reaction to life's pressures. However, with the right methods, you can completely improve this condition, help your psychology become more stable, reduce stress and improve the quality of life.

4.1 Practice mindfulness

Mindfulness is an effective way to practice focusing on the present moment, instead of letting your mind wander into negative and unnecessary thoughts. When you practice mindfulness, you learn to observe your thoughts without judgment, thereby recognizing and letting go of unimportant thoughts.

Psychologists suggest that you can start with deep breathing exercises, where you focus completely on your breathing – inhaling and exhaling slowly and controlled. This helps calm the nervous system, reduce stress and help you have a clearer mind. In addition, meditation and yoga are also methods to help you practice mental silence, limiting overthinking. When practiced regularly, you will notice a clear difference in the way your brain processes information, helping you calm down and reduce anxiety.

4.2 Write a thought diary

One of the most effective ways to control your thoughts is to write them down. When you put your worries and concerns down on paper, they will no longer “run around” in your head. This will help you gain a clearer view of the problem you are facing and realize that many of your thoughts are not as serious as you think.

Spend about 5-10 minutes every day writing down what is bothering you. Then, you can read it back and ask yourself: “Is this really as worrying as I think?”, “Is there any solution to improve the situation?”. By doing this, you gradually form the habit of thinking in a controlled way instead of letting your mind be swept away by negative emotions and endless anxiety.

4.3 Set up thinking time

Set up thinking time

Instead of letting your mind run wild all day, psychologists say you can try setting up “think time.” This means you set aside a set amount of time each day (for example, 15-20 minutes in the evening) to think about the issues that are troubling you. During this time, you can freely analyze, find solutions, or even write down your thoughts.

It is important that outside of this time, you focus on other activities such as work, entertainment, exercise or chatting with friends and family. This helps you practice the ability to control your thoughts, avoiding them from affecting your daily life too much.

4.4 Change to a healthy lifestyle

Lifestyle has a big impact on mental health, and sometimes overthinking can stem from a lack of energy or biological dysfunction. Some healthy habits that can help you reduce negative thinking include:

- Get enough sleep: Make sure you get 7-8 hours of sleep every night and maintain a regular sleep routine.

- Balanced nutrition: A healthy, nutrient-rich diet (especially foods rich in omega-3s, B vitamins, and magnesium) can help improve brain health, reduce stress, and regulate mood.

- Exercise regularly: Physical activity not only helps the body stay healthy but also stimulates the production of endorphins, a hormone that helps reduce stress and improve mood. Exercises such as walking, jogging, yoga or swimming can help you relieve stress effectively.

- Limit your exposure to negativity: If you regularly read negative news, watch stressful content on social media, or interact with negative people, consider re-adjusting. Instead, seek out positive, inspiring content to help stabilize your mood.

4.5 Talk to a psychologist or psychiatrist

If you feel that overthinking is seriously affecting your quality of life, work, relationships or health, don't hesitate to seek help from a psychologist or psychiatrist. They can help you understand the underlying causes of your condition and suggest appropriate treatment methods.

Additionally, if overthinking is accompanied by serious symptoms such as persistent insomnia, anxiety disorders, depression or other psychological problems, a psychiatrist may combine medication treatment to help you stabilize your mind more quickly.

If you find yourself needing help from a psychologist or psychiatrist, start by finding a reputable counseling center or service. You can choose to have face-to-face counseling or online counseling, depending on your situation and comfort level. Most importantly, be open to sharing and accepting guidance from a professional.

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