Have you ever found yourself replaying a conversation in your head for hours? Or lying awake at night, mentally rehearsing every possible outcome of something that hasn’t even happened yet?
That’s the exhausting world of overthinking—and you’re not alone.
As a Clinical and Consulting Psychologist with ATC Ireland, Caroline Goldsmith has worked with hundreds of individuals caught in the mental loop of overanalysis. Overthinking may seem harmless, but left unchecked, it can fuel anxiety, impair decision-making, and sap your emotional resilience.
In this post, Caroline unpacks the psychology behind overthinking—and most importantly, offers practical, research-informed strategies to break free.
What is Overthinking, Really?
Overthinking is more than just “thinking too much.” It’s a repetitive cycle of thoughts that can include:
- Rumination: Replaying past events, mistakes, or conversations.
- Worrying: Obsessing over future outcomes or hypothetical scenarios.
- Mental looping: Getting stuck in “what if” patterns without resolution.
Caroline Goldsmith explains that overthinking often feels productive—but it usually leads to mental paralysis, emotional exhaustion, and even increased cortisol (stress hormone) levels.
“The brain overthinks as a form of protection—it tries to prepare, prevent, or perfect. But ironically, it ends up creating more stress,” Caroline says.
Why We Overthink: The Psychology Behind the Habit
Caroline outlines several common psychological reasons why we fall into this pattern:
- Anxiety and fear of uncertainty
The brain craves certainty. When faced with ambiguity, overthinking becomes a way to try to regain control. - Perfectionism
People who hold themselves to high (often unrealistic) standards tend to overanalyze their decisions to avoid perceived failure or judgment. - Low self-trust
When we don’t trust our intuition or past decisions, we tend to second-guess everything—even the smallest choices. - Cognitive distortions
Overthinking is often fed by unhelpful thought patterns like catastrophizing (“the worst will happen”) or all-or-nothing thinking.
The Impact on Mental Health
Chronic overthinking has real consequences for your emotional and psychological health:
- Increased anxiety and depression
- Insomnia and poor sleep quality
- Decision fatigue and procrastination
- Lowered self-esteem and self-confidence
Caroline Goldsmith emphasizes that overthinking activates the brain’s default mode network—a set of brain regions associated with internal chatter. While helpful for daydreaming and planning, when left unregulated, it becomes a breeding ground for stress.
How to Stop Overthinking: Caroline’s 6 Practical Strategies
Here are evidence-based, therapist-approved tools Caroline uses in her clinical practice to help break the cycle:
1. Get the Thoughts Out of Your Head
Use journaling to create mental distance. Set a timer for 10 minutes and write down everything you’re thinking—no filter. This “brain dump” reduces cognitive load and helps you see patterns more clearly.
2. Practice Present-Moment Awareness
Overthinking lives in the past and future. Use mindfulness to anchor yourself in the now. Try this:
- Look around.
- Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, 1 you can taste.
This grounding technique calms the nervous system and redirects focus.
3. Challenge Cognitive Distortions
Ask:
- “Is this thought fact or assumption?”
- “What evidence do I have for this belief?”
Cognitive Behavioral Therapy (CBT) techniques like these reframe distorted thinking and encourage logical reasoning over emotional spiraling.
4. Limit Decision Time
If you overthink because of indecision, give yourself a time limit. Set a 5–10 minute timer for simple choices, or use a pro/con list for larger decisions—but with a hard stop.
5. Schedule “Worry Time”
Instead of trying to suppress anxious thoughts, give them a container. Schedule 10–15 minutes a day for “worry time”—then postpone intrusive thoughts until then. Over time, this reduces the urgency of the thoughts themselves.
6. Build Self-Trust
Caroline recommends using affirmations of capability and reviewing past successes. The more you practice decision-making without endless analysis, the more confident and empowered you’ll feel.
When to Seek Help
Overthinking can become a deeply ingrained coping mechanism, especially for those with trauma, anxiety disorders, or ADHD. If your thoughts feel unmanageable, it’s okay to reach out for professional support.
Therapies like CBT, ACT (Acceptance and Commitment Therapy), and Compassion-Focused Therapy are especially effective in addressing overthinking patterns.
Final Thoughts from Caroline
“You don’t have to ‘think your way out’ of every problem. Sometimes, the most powerful thing you can do is pause, breathe, and just be. Your brain needs rest, not more analysis.”
Overthinking is a habit—and like any habit, it can be changed. With awareness, self-compassion, and the right tools, you can train your mind to find peace in uncertainty and clarity in the present.
Contact Information:
Caroline’s practice is easily reachable through her website, email, or phone, ensuring clients have multiple ways to Connect and Resources.
