Have you ever felt like you’re drowning in your mind, replaying your past (it could be an hour ago, yesterday, or weeks ago), then you start worrying about the situations, and then you’ll start asking yourself over and over, “What if I hurt someone? Why did I say that? What if people blame me for what I did?”
Or, have you ever caught yourself worrying about what could go wrong tomorrow?
That’s overthinking, and for some people, it might feel like a regular part of life. But did you know that some research shows that overthinking can seriously affect your mental and physical health?
“If you’re obsessing over something you don’t like about yourself that you either can’t change or have no intention of improving, it’s not self-reflection — it’s overthinking,” said Dr. J. Christopher Fowler, director of professional wellness at Houston Methodist.
Overthinking involves repetitive thoughts that don’t lead to solutions—such as constantly analyzing your past or worrying about what might happen in the future.
“Our brains are amazing processors that make conscious and subconscious decisions upwards of 35,000 times per day. Careful analysis and scrutiny can improve some choices. Still, if we get caught up in analyzing every potential outcome, due diligence can lead to excessive worrying and decision paralysis,” explained Dr. Fowler.
Occasional self-reflection can foster personal growth, but prolonged overthinking traps the mind in loops that increase stress and leave both mind and body exhausted.
How Overthinking Affects Mental Health
Overthinking can take a heavy toll on your mental well-being. To some level, overthinking isn’t just a bad habit–especially when it’s already chronic.
Depression and Anxiety
Chronic overthinking is closely tied to both anxiety and depression. So many ‘what if’ scenes flood the brain, full of negative thoughts, and in the end, it makes people feel helpless or overwhelmed. All lead to depression and anxiety.
In 2019 (before COVID-19 hit), around 280 million people worldwide suffered from depression, including 5% of all adults experiencing depression.
Lower Focus and Productivity
Overthinking pulls attention away from tasks that matter, which reduces focus and overall productivity in school, work, or personal goals.
The World Health Organisation found that 12 billion productive work days are lost every year to depression and anxiety alone, at a cost of nearly US$1 trillion.
Decision Paralysis (Indecisive)
Overthinking can block decision-making. Many people get stuck analyzing every possible outcome, leading to “paralysis by analysis,” where even small decisions feel impossible.
“Overthinking can affect how you experience and engage with the world around you — preventing you from making important decisions, keeping you from enjoying the present moment, and draining you of the energy you need to handle daily stressors,” explains Dr. Fowler.
Physical Health Effects
Overthinking doesn’t just affect the mind—it affects the entire body. At some point, it leads you to chronic stress response, sleep disturbances, fatigue, muscle tension, headaches, digestive issues, and a weakened immune system.
In some cases, when your mind won’t slow down, it disrupts your ability to rest. People who overthink are more likely to experience insomnia or poor sleep quality, which in turn affects memory, mood, and long-term health.
Chronic overthinking can lead to poor mental health, increasing the risk of several physical conditions – including high blood pressure, heart disease, diabetes, and obesity.
What Should We Do When Overthinking Hits?
Overthinking can be managed with consistent habits and professional support. You can fight bank overthinking by following some tips.
Don’t Put Too Much Thought Into the Small Stuff
“Of the thousands of decisions you make every day, the majority are simply not worth draining your brain power over,” said Dr. Fowler.
To identify the decisions that need your careful analysis, just consider your priorities and know what’s truly meaningful to you.
Also, small things like deep breathing exercises or journaling can help your thoughts stay in the present moment and reduce mental clutter.
Set a Decision Deadline and/or Take a Break
The more time you allow yourself to think through a decision, the deeper you’re drowning into your thoughts–and it leads you to overanalyze the situation.
Set a deadline for making your final decision. Bigger decisions will require more time, so consider taking breaks to distract yourself if the decision-making process becomes overwhelming.
Also, limit how much time you spend on negative thinking. You can even set a “worry time” during the day, and redirect your mind afterward. Don’t forget to stay active, such as exercising, talking with others, reading books, or engaging in any physical activity that helps reduce stress hormones.
If overthinking is affecting your daily life, consider reaching out to a mental health professional. Don’t navigate this alone.
