Why Do I Overthink Everything? How to Quiet an Anxious Mind

Have you ever replayed a conversation long after it ended, wondering if you said the wrong thing? Or found yourself thinking through every possible outcome of a decision before you've even made it?

Overthinking is common with anxiety. Your mind is trying to protect you by anticipating problems, avoiding mistakes, and finding certainty. Unfortunately, the more you try to think your way into feeling completely certain, the more anxious you may become.

One helpful place to start is learning to recognize the difference between problem-solving and worrying. Problem-solving usually leads to an action you can take. Worry tends to lead to another “what if?”

When you notice yourself getting caught in an anxious thought, try asking:

Is there something I can actually do about this right now?

If there is, identify one small step you can take. If there isn't, practice allowing the uncertainty to be there without continuing to solve it.

It can also help to notice the thought rather than automatically believing it. Instead of “I'm going to mess this up,” try:

“I'm having the thought that I'm going to mess this up.”

That small change creates some distance between you and the thought.

Therapy can help you understand the patterns behind anxiety and overthinking while developing practical tools to respond differently. The goal isn't to never worry again. It's to keep worry from taking up so much space in your life.

WholeSelf Psychotherapy & Wellness provides anxiety therapy for teens and adults in Overland Park, Kansas, and telehealth throughout Kansas.