Overthinking

Overthinking can feel like an endless dialogue playing out in our minds. Yet, this
dialogue carries a message: that something within us needs attention, acceptance, and understanding. For many of us, overthinking is a daily experience—utterly human, but also deeply exhausting.

But what exactly is overthinking? Why does it happen? And most importantly—can it
be managed?

In this article, I will explore these questions and reflect on overthinking through two
therapeutic perspectives: cognitive-behavioral and psychodynamic, as well as
consider how we might approach it with greater awareness and self-compassion.
Overthinking is the constant, repetitive cycle of thoughts around one or several issues, without ever reaching resolution. It is not creative thinking or deep reflection. It is more like a stuck record in our mind. It often arises after social interactions, difficult conversations, or sometimes completely arbitrarily, triggered by an external cue that stirs something inside us.

Simple everyday examples include repeatedly going over a conversation, a situation,
or a “what if” scenario. It might also take the form of inner images and fantasies
where we try to reason with someone, seek justice, or defend ourselves. How many
times have we imagined responses we wish we had given, but something held us
back?

Let us now view overthinking through different psychological lenses.
From a cognitive-behavioral therapy (CBT) perspective, overthinking is seen as the
result of negative automatic thoughts. These are spontaneous thoughts that shape the
way we interpret situations and information. They are not random; they emerge from
deeper, often unconscious, core beliefs that we have internalized through past
experiences. Such beliefs are usually formed in early life, when the mind is still developing and making broad generalizations based on limited experiences. Later in life, when something activates them – a doubtful glance, a rejection, a silence—overthinking begins. The mind tries to explain, to protect itself, to prevent pain.

From a psychodynamic perspective, overthinking is interpreted differently: as a
defense mechanism. This means that when the psyche is faced with inner
tension—guilt, shame, frustration, or anger—it seeks protection. Instead of
experiencing these emotions directly, we retreat into thought, replaying imaginary
dialogues, hypothetical scenarios, or mental “corrections” after the fact. Overthinking
becomes an inner conversation, acting out what was never spoken or never dared to
be lived. We attempt to “regain control” through thought, when in reality, we feel
powerless.

It is no coincidence that we often overthink situations where we felt unable to stand
up for ourselves, or when we experienced injustice. These silent moments return as
fantasies in which we finally say what we didn’t say. It is the mind’s attempt to deliver
justice retroactively—but only within us. The problem is that this process rarely leads to resolution. On the contrary, it generates anxiety, self-doubt, and often a sense of being stuck. Overthinking distances us from the present moment, trapping us in endless scenarios, leaving us caught in a
mental hum of thoughts.

Is there a way out?

Perhaps not a “magic” solution, but there are paths:

• Self-awareness: Developing self-awareness is always a good idea.
  Psychotherapy can be invaluable on this path, since we all have blind spots,
  and it is difficult to analyze ourselves clearly.
• Acceptance: You don’t need to have all the answers. You don’t need to control
  everything. Acceptance helps us see more clearly what we dislike in ourselves
  or in our lives and to make meaningful changes.
• Courage for change: Looking within is not always easy. But the conscious
  choice to see things differently is the first step toward freeing ourselves from
  overthinking.

Overthinking is not a weakness. It is the mind’s way of coping, of surviving, of
making sense of experience. But when it becomes chronic and persistent, we may
need help to overcome it. And seeking help is not only okay—it is an act of courage.