What Is Overthinking?
Overthinking is often a form of anxiety trying to protect you.
Your mind is attempting to anticipate problems, avoid mistakes, or keep you safe. The difficulty is that instead of helping, it can become repetitive and exhausting.
Common signs include:
- Replaying past conversations or events
- Constant “what if” thinking
- Difficulty making decisions
- Trouble switching off or relaxing
- Feeling mentally drained
Why Does It Happen? (A Person-Centred View)
From a person-centred perspective, overthinking can develop when we become disconnected from our internal sense of trust—what Carl Rogers described as our internal locus of evaluation.
Instead of trusting ourselves, we begin to:
- Look outward for approval
- Second-guess our decisions
- Doubt our feelings or instincts
Over time, this creates an internal environment where the mind tries to “work things out” constantly—because it no longer feels safe to simply be.
The CBT Perspective: Understanding “ANTs”
In Cognitive Behavioural Therapy (CBT), overthinking is often driven by Automatic Negative Thoughts (ANTs).
These are quick, habitual thoughts such as:
- “I’ve messed that up.”
- “They probably think I’m stupid.”
- “Something bad is going to happen.”
The brain treats these thoughts as facts—even when they’re not.
This creates a loop:
- Thought →
- Anxiety →
- More thinking →
- More anxiety
And the cycle continues.
Why You Can’t Just “Switch It Off”
A common frustration is:
“Why can’t I just stop thinking like this?”
The answer is simple—because the mind is doing its job too well.
Trying to force thoughts away often makes them stronger. It’s like telling yourself “don’t think about it”—and suddenly it’s all you can think about.
How to Break the Overthinking Cycle
Rather than trying to stop overthinking completely, the goal is to change your relationship with your thoughts.
Here are some practical ways to begin:
1. Notice, Don’t Fight
Instead of engaging with every thought, try observing it:
“That’s my mind worrying again.”
This creates space between you and the thought.
2. Label the Thought (CBT Technique)
Ask yourself:
- Is this a fact or a fear?
- Is there evidence for this?
This helps reduce the power of ANTs.
3. Return to the Present Moment
Overthinking lives in the past and future.
Gently bring yourself back to now:
- Focus on your breathing
- Notice your surroundings
- Engage your senses
4. Rebuild Self-Trust
From a person-centred perspective, part of the work is reconnecting with your own inner voice.
Ask yourself:
- What do I actually feel about this?
- What would I do if I trusted myself?
5. Set Boundaries with Thinking
You don’t have to solve everything.
Sometimes it’s okay to say:
“I’ll come back to this later.”
When to Seek Support
If overthinking is affecting your sleep, relationships, or daily life, talking to someone can help you understand what’s driving it—and how to work through it safely.
Therapy offers a space where you don’t have to figure it all out on your own.
Final Thought
Overthinking isn’t a flaw—it’s often a sign of a mind that’s trying very hard to cope.
The work isn’t about getting rid of your thoughts, but about learning how to relate to them differently—with more awareness, compassion, and trust in yourself.
Looking for Support?
If this resonates with you, I offer a free 15-minute consultation to explore how we might work together.
You can get in touch via:
👉 https://conradcavecounselling.com