Why We Overthink (And What It's Trying To Do For Us)
- Nora Mangan
- 4 days ago
- 4 min read
There are moments when our minds just will not slow down.
Maybe we are replaying a conversation, wondering if we said the wrong thing. Maybe we are thinking through every possible outcome of something that has not even happened yet. Or maybe it just feels like our thoughts are looping, going in circles, without really getting anywhere.
From the outside, it can look like overthinking is just a bad habit. Something we should be able to “turn off.”
But what if it's not actually a flaw?
What if it's your brain trying to help?
What Overthinking Actually Is
Overthinking often shows up as repeating the same thoughts over and over, especially around things that feel uncertain or uncomfortable. We might analyze what already happened or try to predict what could go wrong next.
It can feel like we are being productive, like we are trying to figure something out.
And in a way, that makes sense.
Research suggests that overthinking is connected to the brain’s attempt to reduce uncertainty by making sense of what is happening or what might happen next (Davies, 2025). In other words, when something feels unclear or uncomfortable, our mind tries to step in and solve it.
With this, overthinking starts to make a little more sense.
It's not random. It's our brain trying to create clarity and safety.
The Protective Side of Overthinking
A lot of the time, overthinking is driven by a quiet belief: “If I can just figure this out, I will feel better” (Davies, 2025).
So we keep thinking. We replay things. We analyze. We try to land on the “right” answer.
This is not because we are doing something wrong. It is because our brain is really trying to protect us.
From an evolutionary perspective, this actually makes sense. When something feels off, the brain looks for patterns, draws on past experiences, and tries to predict what might happen next (Davies, 2025).
That process is meant to help us feel more certain and prepared.
But sometimes, instead of giving us clarity, it pulls us deeper into the loop.
When Thinking Starts to Work Against Us
Here is where things get tricky.
Even though overthinking is trying to help, it doesn't always work the way we want it to.
The more we try to think our way to certainty, the more we can end up feeling overwhelmed. One thought leads to another, and suddenly we are stuck in a cycle that feels hard to step out of.
Over time, this kind of mental looping can increase stress and emotional exhaustion (Davies, 2025). It can also make us second-guess ourselves more, which slowly chips away at our confidence.
So instead of feeling more certain, we may end up feeling even less sure.
That is part of the frustration.
We are trying to solve the discomfort, but the process of overthinking can actually keep it going.
Thoughts Are Not Always Facts
One of the most helpful shifts is realizing that our thoughts are not always objective or accurate.
They are influenced by how we are feeling in the moment.
When we are tired, stressed, or overwhelmed, our thoughts tend to be more negative, more urgent, or more confusing. That does not necessarily mean they are true. It just means our internal state is shaping how we see things (Davies, 2025).
This can be a really important reminder.
Because if our thoughts are influenced by our state, then we do not always have to treat them as facts.
We can start to notice them instead of immediately believing them.
Shifting Our Relationship With Overthinking
A lot of us try to deal with overthinking by fighting it.
We tell ourselves to stop. We try to replace the thoughts. We try to “figure it out” faster.
But the more we try to control every thought, the more tangled it can feel. In fact, trying to control thoughts too tightly can actually create more inner stress instead of less (Davies, 2025).
Instead, it can help to shift how we relate to our thoughts.
Rather than jumping into every thought, we can practice noticing them. Letting them be there without needing to solve them right away.
One way this can happen is by bringing attention back to the body. Something as simple as focusing on your breath or noticing physical sensations can help interrupt the loop (Davies, 2025).
It's not about making the thoughts disappear.
It's about not getting pulled into every single one.
A Different Way To Look At It
Overthinking is not a sign that something is wrong with you.
It's a sign that your mind is trying to help you feel safe, prepared, and in control.
And honestly, that makes sense.
At the same time, it's okay to notice when that strategy is no longer helping.
We don't always need to think our way through every feeling or situation. Sometimes clarity comes when we step back, not when we push harder.
Sometimes it comes when we let ourselves pause.
A Few Questions to Reflect On
If this is something you experience, it might be helpful to consider:
When does overthinking show up the most for me?
What does my mind seem to be trying to solve or protect me from?
What happens if I let a thought be there without trying to figure it out right away?
Overthinking is something many of us experience at some point.
Understanding where it comes from does not make it disappear overnight.
But it can change how we respond to it.
And sometimes, that shift alone can make things feel a little lighter.
Reference
Davies, K. (2025, April 24). The hidden cost of overthinking: Why the mind loops to stay safe, and how to step out of the spiral. Psychology Today. https://www.psychologytoday.com/us/blog/the-mind-body-link/202504/the-hidden-cost-of-overthinking
Further Readings
Understanding the Cycle of Chronic Overthinking
Why do I Overthink Everything?
What is Overthinking a Sign of?
The Science Behind Overthinking
How to Stop Overthinking
Nora Mangan is a Master of Social Work (MSW) intern at Aurora University. She is dedicated to strengths-based, client-centered practice and is especially interested in helping individuals and families access resources and build resilience. After graduation, she plans to pursue clinical social work.
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