Whether it’s a “can you talk?” text from your boss or worrying you might have upset someone, most of us have experienced overthinking. A recent UK study found that more than half of adults regularly feel “stuck in their heads.” It’s a habit fuelled by stress, perfectionism, and uncertainty.
Our brains are brilliant at problem-solving, but when they turn that same energy inwards, we end up stuck in a mental loop that can leave us feeling anxious and drained.
Why we overthink
Overthinking can sometimes be your brain’s way of problem-solving. But other times, it’s a loop of rumination (dwelling on past events) or worry (imagining what could go wrong in the future). Both are repetitive, often negative, thought patterns that feel productive in the moment but actually drain mental energy.
From a neuroscience point of view, when we’re uncertain or anxious about a scenario, these thought loops activate the amygdala - our built-in alarm system. The more you worry about something, the more you train your brain to keep thinking about it - and the more the amygdala stays switched on.
Overthinking is rooted in uncertainty. It’s your brain’s way of trying to protect you: if it can think through every scenario, it believes it can avoid danger or embarrassment. But this protective instinct easily tips into overdrive. Rumination and worry feed on mental habits like perfectionism, fear of uncertainty, and negative self-beliefs. We overthink because we want control, but ironically, it’s what makes us feel least in control.
The modern fuel for overthinking
While our ancestors worried about predators, we worry about messages left on read and whether we’re “doing enough.” Social media doesn’t help as it feeds the part of our brain wired for comparison.
When you scroll, you’re constantly evaluating: Am I as successful as them? Should I be doing more? And because we rarely give our minds a break (every pause filled with a quick scroll), we never let our thoughts settle. The result? A brain that’s constantly switched on, even when we’re trying to rest.
5 ways to stop overthinking
Here’s a few science-back strategies to help you stop overthinking if it becomes overwhelming.
1. Record your thoughts - then listen back
It might feel odd at first, but voice recording your thoughts can help you hear how your mind is exaggerating things. In therapy, this is called cognitive defusion and is a way of creating distance from your thoughts so you can see them as mental events, not facts.
Once you’ve said it out loud and listened back, it’s easier to ask: Is this actually true, or just my anxiety talking?
2. Write the thoughts down
Writing is one of the simplest ways to stop thoughts swirling. Studies show that expressive writing helps reduce rumination and anxiety by getting thoughts out of your head and onto paper.
Try a quick “brain dump” before bed. You don’t need to have a filter or a structure. Just write your thoughts down when you need to. Once they’re written down, you’ll find the thoughts lose some of their weight.
3. Name the overthinking
A UCLA study found that simply labelling what you’re feeling (“I’m having the thought that I messed up at work”) reduces activity in the amygdala - your emotional centre.
Naming the thought makes it less powerful and helps your rational brain step in.
4. Set a worry window
Instead of trying to not worry (which never works), give yourself permission to do it but only for a set time. Psychologists call this a ‘worry window’. Spend 10 minutes jotting down everything on your mind, then close the notes app or notebook and move on. This helps your brain feel heard, but stops it from spiralling all day.
5. Question your thoughts
If you find yourself overthinking, question yourself. Ask yourself “is this truth or am I filling in the gaps?” It’s likely you’re thinking the worst case scenario and by questioning your thought you can label is a fact or fiction.
In summary
Overthinking is your brain trying to protect you, it just sometimes overdoes it. The trick isn’t to silence your thoughts completely, but to remind yourself they’re just thoughts. Not instructions.
And if you ever need a reset, it helps to give your brain the quiet it’s craving. Take time away from screens and get out for a walk.
