Why is Overthinking so Common? And How to Stop It
It is not uncommon for people to find themselves overthinking. You’re trying to study for exams at Northwestern University, but your mind keeps wandering to the future, wondering about the uncertainties and possibilities. Or perhaps you’re replaying past conversations in your head, thinking of all the things you could have said differently.
This is known as overthinking, and it can be a difficult habit to break. As many of us being an online therapist in Chicago and Evanston, IL, we often see clients who struggle with overthinking and its negative effects on their mental health. So why is overthinking so common? And more importantly, how can you stop it?
The Brain’s Default Mode
Have you ever said to yourself or others, “I didn’t realize I was overthinking until you pointed it out”? This is because overthinking often becomes your brain’s default mode. Your brain is constantly processing information and trying to make sense of the world around you. When you’re not engaged in a specific task, your brain tends to wander and ruminate on past events or potential future scenarios. For instance, what if I fail my exams? What if they don’t like me? These thoughts and worries can easily spiral out of control, leading to overthinking.
Your brain is made to detect potential threats, hence the fight, flight, or freeze response. Overthinking may have been a helpful tool for our ancestors when they needed to be on high alert for predators. However, in today’s world, this constant state of overthinking can be damaging to your mental health. It can lead to your brain seeing potential threats where there are none, causing unnecessary stress and anxiety.
Are You an Overachiever or a Perfectionist?
Another reason overthinking is so common is that it often goes hand in hand with perfectionism and high-achieving tendencies. You may have a fear of failure or a need for everything to be perfect. Leading you to ruminate on every possible outcome and scenario, trying to find the “perfect” solution. This can be driven by a need to control your environment and outcomes, but it can also be a recipe for stress and burnout.
This behavior can also stem from external pressures, whether it’s from family, society, or yourself. You may feel like you constantly need to prove yourself and meet everyone else’s expectations. This pressure can lead to overthinking as you try to anticipate every possible scenario and outcome. Maybe you’re the first person in your family to go to college, or you feel the weight of societal expectations to be successful. These external pressures can contribute to overthinking and make it difficult to break the habit. Hence, your brain’s default mode becomes overthinking, as it tries to meet these expectations.
Has Anything Changed Lately?
New isn’t always better, but change is necessary for growth and progress. However, change can also be a significant trigger for overthinking. Even though your brain may always be looking for a better opportunity or a different outcome, change can be scary. Which doesn’t always get a vote of confidence from your brain. This fear of change can lead to overthinking as your brain tries to assess every possible outcome and situation, holding you back from taking action.
Change also means stepping out of your comfort zone, which can be, well, uncomfortable. You may worry about not being good enough or making mistakes when trying something new. These thoughts and fears can cause you to overthink and talk yourself out of taking risks or pursuing new opportunities. For instance, you may hesitate to apply for a new job, even though you’re qualified and it could lead to growth and advancement. But because your brain is overthinking the potential risks and failures.
Getting to the Root of Overthinking
Rather than just targeting what you’re overthinking about, it’s essential to understand the root cause of your overthinking. This may involve exploring past experiences or beliefs that contribute to your habit of overthinking. It could also mean addressing any underlying anxiety or perfectionism that drives this behavior. Reflecting on questions like “Is it a long-term pattern or a more recent one that has been triggered by a loss, transition, etc?” or “Are there external factors that contribute to my overthinking?” can help you gain a better understanding of the root cause.
When you get to the root cause of your overthinking, you can start to challenge and reframe these thoughts. You can also learn coping strategies to manage your anxiety and perfectionism, which are often driving forces behind overthinking. When you treat the source, the symptoms, such as overthinking, will start to subside. You might struggle with getting to the root by yourself. It’s a pattern you’ve likely developed over a long time, and it can be challenging to break without professional help. Therapy for college students in Chicago and Evanston, IL, can provide you with the support and guidance to navigate and break this habit.
Ways to Stop Overthinking
As a young adult therapist in Illinois, I’ve worked with many clients to find ways to stop overthinking and live more in the present. This may sound like the motivational posters you see in classrooms or on social media, but it’s true. Living in the moment and practicing mindfulness can be effective tools to combat overthinking. So, here are a few ways to stop overthinking and live more in the present:
Set Boundaries
Learn how to say “no” to excessive demands. It’s okay to prioritize your well-being and set boundaries with others. This may mean saying “no” to additional responsibilities or turning off your phone during certain times of the day. For instance, if you’re in a sorority, working a part-time job, and going to college full-time, it’s okay to say “no” to taking on additional hours or responsibilities.
Practice Mindfulness
Be more in the moment instead of going from “What if” to another or ruminating on past events. Mindfulness is the practice of being present and aware of your thoughts, feelings, and surroundings without judgment. It can help you become more in tune with yourself and reduce overthinking. Not only can it help your mind and body stop being so dysregulated, but it can also help you better understand the root cause of your overthinking.
Breathe In and Breathe Out
When you find yourself caught in a cycle of overthinking, take a moment to focus on your breath. Take deep breaths in through your nose and out through your mouth, focusing on the sensation of the air filling and leaving your body. This can help bring you back to the present moment and calm your mind. The “What ifs” and worries may still be there, but you can acknowledge them and let them go instead of getting lost in them.
Challenge Your Thoughts
When you catch yourself overthinking, ask yourself if there is evidence for or against these thoughts. Are they based on facts or assumptions? Are there any alternative explanations or possibilities? Challenging your thoughts can help break the cycle of overthinking and provide a more realistic perspective. For instance, instead of thinking “I’m not good enough,” try reframing it to “I am capable and worthy.” This practice is not about ignoring negative thoughts, but rather learning to manage and reframe them. Plus, keep in mind that fears are feelings. Yet, fears are not reality. Rarely do they come true.
Seek Support
Lastly, don’t be afraid to seek support. Therapy for college students in Chicago and Evanston, IL is a great solution for young adults at Northwestern University, DePaul University, and other nearby schools who struggle with overthinking. It’s a safe space to explore the root cause of your overthinking, gaining resources, and developing coping strategies to manage it. Plus, having a supportive therapist can provide validation and reassurance during difficult times. Or, if you’re overthinking about physically going to therapy, an online therapist in Chicago and Evanston, IL, can provide the same level of support and guidance virtually.
Embracing Change
Change is inevitable, and overthinking is a natural response to it. But when you learn how to manage overthinking and embrace change, you open yourself up to growth and new opportunities. You may even find that taking small risks or trying something new can lead to positive outcomes and experiences. It’s important to remember that change can be scary, but it also brings growth and learning. So don’t let your brain hold you back from embracing change and all the possibilities it holds for your future. Remember, therapy for college students in Chicago and Evanston, IL can help you navigate through these changes and challenges with support and guidance. Don’t hesitate to reach out for help and start your journey towards a more peaceful and present life.
Stop Overthinking with an Online Therapist in Chicago and Evanston, IL
If you’re ready to learn how to stop overthinking and embrace change, an online therapist in Chicago and Evanston, IL can help. At Evanston Counseling, we specialize in therapy for college students and young adults struggling with overthinking anxiety, and other mental health concerns. Our therapists are experienced in helping clients develop coping strategies, manage anxiety and perfectionism, and live more in the present. We offer a range of online therapy options, making it easier than ever to prioritize your mental health. Don’t let overthinking hold you back from living your best life. Take the first step toward mental freedom by following the steps below:
- Reach out to schedule a free consultation.
- Speak with an experienced teen therapist.
- Break the cycle of overthinking and embrace change for a brighter future ahead!
Other Therapy Services Offered at Evanston Counseling in Evanston, Chicago, and throughout Illinois
At Evanston Counseling, our commitment extends beyond offering Therapy for College Students in Chicago and Evanston, IL. We provide a range of therapy services to support you in your mental health journey. Our therapy services include Therapy for Moms, Therapy for Teenagers, Therapy for Young Adults, and, catering to individuals facing challenges like Anxiety, Depression, Chronic Pain and GI Distress. We embrace diverse therapeutic modalities, including Hypnotherapy, Pet Therapy, and Cognitive Behavioral Therapy, ensuring a personalized approach that meets the unique needs of those seeking support. Reach out to stop overthinking and start living a fulfilling life today.
