Are you an overthinker? Many of us grapple with this question, caught in a cycle of constant analysis that stops us from making decisions and negatively impacts our mental well-being. You’re not alone. In fact, I too, am recovering!

Overthinking isn’t just about taking a while to make decisions in specific situations (a decision might actually have big consequences, like quitting a job) or under specific circumstances (when you’re sleep-deprived or hangry). It's a coping mechanism with various causes, including a disconnect from our intuition and inner guidance, fear of failure, rejection and low self-worth. Furthermore, certain personality traits are more prone to overthinking, and traumatic experiences might also contribute to our desire to prevent and control similar outcomes in the future.

This cycle of rumination can lead to heightened stress, anxiety, and even depression, impacting our quality of life. Since you need to be aware of the symptoms to be able to tackle the larger issue, let's dive into understanding how overthinking shows up in your life.

Here are 30 common symptoms of overthinking:

#1 Your thoughts feels urgent

You feel a sense of urgency in your thoughts, and treat every thought as input that requires immediate attention, careful evaluation and further analysis. You see each thought as important information that you should act on, making it impossible for you to properly relax.

#2 You can’t filter which thoughts are pertinent and which ones are just chatter

Instead of having distance from your thoughts, being able to observe them and continue your day, you can’t filter which thoughts are pertinent and recurring, and which are really just chattery neurological events.

#3 You identify with your thoughts

Instead of seeing the variety of your thoughts (some interesting, some pertinent and deserving your attention, some hilariously absurd, some random, some scary), you identify with all of them. You wonder what the “negative” thoughts (think catching a thought about hurting a baby, or envying or judging someone) say about you and beat yourself up for having them.

#4 You’re unable to make decisions

When faced with choices, big or small, you find yourself disproportionately stressed and perpetually need just a little bit more information in order to make a decision.

#5 You’re stuck in analysis paralysis

You’re constantly weighing the pros and cons but can’t tell which weighs heavier. This gets you stuck in a cycle of analyzing that isn’t moving you forward into action but becomes self-serving and keeps you indecisive, leading to stagnancy.

#6 You go through several rounds of researching stuff, consulting experts and friends without getting any closer to an aha-moment or a decision

You engage in constant research and seek validation from others, hoping to find the perfect solution or reassurance, but this only prolongs the indecision and increases anxiety. At times, you go through several rounds of researching, consulting experts, asking everyone for their input and then taking that input back to more people. While at first, there seems to be comfort in that process (with the goal of making the perfectly informed decision) and it feels like you’re being productive, you end up utterly confused with all the input and are further removed from making a decision (and from your own intuition) than ever.

#7 You seek reassurance excessively from others to validate your thoughts and decisions

Before being able to follow through on something, you want to make sure others validate your thoughts and decisions and would do the same thing. You rely on their opinions, ultimately undermining your self-confidence and autonomy.

#8 You experience a sense of dread or anxiety when faced with making even minor decisions

Even minor decisions can trigger feelings of dread or anxiety, as you’re scared of making the wrong choice and facing negative consequences. You think this would be a failure, would reflect negatively on your worth and thus have consequences on your self-esteem. This indecisiveness perpetuates the cycle of overthinking and also negatively impacts your sense of self-worth.

#9 You avoid taking action or making decisions altogether to avoid the discomfort of overthinking and potential failure

To escape the discomfort of overthinking, you may avoid taking action or making decisions altogether, which reinforces feelings of helplessness, stagnation and low self-worth.

#10 You feel stuck

You experience a sense of being trapped or immobilized by overthinking, unable to break free from negative thought patterns or move forward in life, as you don’t know which steps to take. If this period is prolonged, it leads to feelings of frustration and stagnation.

#11 You have an intimate relationship with perfectionism

You hold yourself to unrealistically high standards and are terrified of making mistakes, and of a future version of you regretting your current you’s decisions. You wait around until you feel ready and are perfectly prepared (spoiler alert: that day will never come) instead of taking messy action. This reluctance to take risks ultimately hinders your growth and success.

#12 You should yourself a lot

You frequently impose unrealistic expectations or standards on yourself, believing that you should meet certain criteria or behave in specific ways. Most likely, these aren’t your own criteria but those of your surroundings, your culture, the society you live in. Engaging in self-shoulding often results in feelings of guilt, pressure, shame, inadequacy and turns the inner critic up to full volume.

#13 You’re procrastinating. A lot.

You frequently delay tasks or decisions due to overthinking and fear of failure, which results in missed opportunities and increased stress, shame and guilt.

#14 You engage in black-and-white thinking, seeing situations as all good or all bad, with no middle ground.

Overthinking can lead to rigid thinking patterns, where situations are perceived as either all good or all bad, with no room for nuance or compromise, which can limit your problem-solving abilities and perspective.

#15 You’re utterly confused when you’re told to listen to your body, your intuition or to check in how you feel about something

You are disconnected from your inner guidance or intuition, often feeling uncertain about what your body and emotions are trying to communicate, as you’re spending so much time in your mind.

#16 You’re catastrophizing

You tend to magnify or exaggerate the potential negative outcomes of situations that result from an impending decision, imagining the worst-case scenarios and dwelling on them excessively, which increases anxiety and prevents you from taking action.

#17 You’re analyzing past events and worrying about the future

You frequently dwell on past mistakes or events, replaying them in your mind and worrying about their implications for the present and future, leading to feelings of regret and anxiety. You want to prevent feeling like this in the future, so you put increased pressure on yourself to make perfect decisions - and continue overthinking.

#18 You’re going through cycles of doubt and regret

You experience recurring cycles of self-doubt and regret, second-guessing past decisions and feeling uncertain about the future, which undermines your confidence and prevents you from moving forward.

#19 You frequently rehearse conversations or scenarios in your mind

You imagine and rehearse conversations or scenarios in your mind, trying to anticipate every possible outcome, which heightens anxiety and prevents you from being present and connected to yourself in the moment.

#20 The thought of meditating sends shivers down your spine

The idea of meditating may trigger anxiety because it invites your monkey mind to go absolutely bonkers, with the absence of distractions leaving you helplessly exposed to all the noise inside your head.

#21 You experience physical symptoms like tension headaches, muscle tension, stomachaches or digestive issues

Overthinking can manifest in physical symptoms such as tension headaches, muscle tension, stomachaches, or digestive issues, indicating the impact of mental stress on the body.

#22 You have difficulty sleeping or experience insomnia

Constant rumination and racing thoughts can disrupt your sleep patterns, leading to difficulty falling asleep or staying asleep, which further exacerbates feelings of fatigue and anxiety and makes it increasingly difficult to access clarity to make decisions.

#23 You experience a sense of mental fatigue or burnout

Constant mental chatter and analysis can lead to a sense of mental fatigue or burnout, draining your energy and motivation, and making it difficult to focus on tasks or make decisions.

#24 You’re addicted to input

You find yourself addicted to constant input and distractions. You mindlessly scroll through social media or watch one tv episode after another (even if the show isn’t so engaging), using them as a means to escape from overthinking and mental discomfort, but ultimately reinforcing the stagnation, procrastination and shame.

#25 You constantly compare yourself to others

You frequently compare yourself to others, measuring your worth and success based on how well you’re doing compared to others. This can include external factors such as achievements, possessions, or social status, as well as based on what you perceive as others’ daily practices, life satisfaction, or emotional wealth. Constant comparison often leads to feelings of inadequacy, self-doubt, and dissatisfaction, as you may perceive others as more successful or accomplished. You might also put pressure on yourself to “catch up” with them.

#26 You perceive of others as authorities

You tend to view others (anyone from strangers and bosses to friends and family members) as authorities or experts, assuming that they know better than you or have all the answers. You might finally have made a tentative decision regarding something but any perceived skepticism from another person (from the tone in their voice to a directly stated opposing opinion) will make your confidence falter and you’re back to the overthinking cycle. Placing so much trust in others' opinions or expertise can undermine your confidence in your own judgment and decision-making abilities. This tendency may lead to feelings of dependency, reluctance to develop and assert your own opinions, and a lack of autonomy in decision-making. Always seeking approval or validation from authority figures, feeling inferior in the presence of individuals with perceived expertise, or doubting your own knowledge and insights.

#27 You show extreme social behavior, either isolating yourself or needing to constantly be around others

You exhibit extreme patterns of social behavior, either isolating yourself to avoid further external input or seeking constant companionship to distract yourself from your thoughts and being able to rely on constant guidance from others (those who know better).

#28 You’re conflict averse

You avoid confrontation or conflict at all costs, often prioritizing peacekeeping over expressing your true feelings or needs. The mere thought of being criticized or judged by others makes you want to hide.This can stem from a fear of rejection, abandonment, or the belief that disagreement will lead to negative consequences or harm. Since you’re busy overthinking, you have a hard time connecting to your wants, needs, opinions, and values, making it virtually impossible for you to state those in a conflict - whether it’s with a loved one or in a professional context.

#29 You take things personally and are worried about how others perceive of you

You constantly worry about how you’re being perceived by others. Sometimes, a person’s facial expression, or just a slight change in expression, gesture or tone of voice can trigger this anxiety. Their reaction might not have had anything to do with you, but the mere possibility that it COULD have interrupts your day and leaves you feeling anxious.

#30 You struggle to set boundaries

You find it challenging to assert your needs and boundaries in relationships or situations, often prioritizing the needs of others over your own or feeling guilty saying no. Second-guessing decisions, seeking external validation, catastrophizing, fearing conflict and negative consequences, overthinkers have increased difficulty in establishing and maintaining healthy boundaries.

What now?

From feeling a sense of urgency in our thoughts to struggling with decision-making and setting boundaries, these signs can manifest in various ways, affecting our mental well-being and overall quality of life. Overthinking can lead to missed opportunities, frustration, increased stress levels and lower life satisfaction. It negatively impacts self-esteem, hinders personal growth, and contributes to a cycle of unhappiness and self-criticism. Socially, it can result in less fulfilling relationships, misunderstandings and isolation. Overthinking not only affects mental health but also hinders effective problem-solving and goal attainment.

While this paints a bleak picture, things don’t have to stay this way!

Recognizing the symptoms of overthinking is the first step towards breaking free from its grip on our lives. If you've identified with any of the symptoms mentioned in this post, know that you're not alone. It is a common coping struggle that many of us face, but it's also something that we can work on and overcome with time and effort. And the first step towards that is self-awareness!

Breaking free from the cycle of overthinking takes patience and self-compassion. Addressing it by seeking support from friends, family, or a professional can be a wonderful first step towards reclaiming your power! Should you want professional guidance on your journey, I invite you to book a discovery call with me. During our chat, I can assess whether I can assist you in addressing your challenges with overthinking or whether you may benefit from consulting a psychotherapist.

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Above all, it is important to remember that you have the power to change your relationship with your thoughts. By becoming more aware of the patterns of overthinking in your life, you can be proactive and take steps towards cultivating a greater sense of peace, clarity, and resilience. Progress is possible!