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Overthinking is something we all do sometimes. Be it replaying past conversations, worrying about the future or obsessing over every detail of their day or next step, an overactive mind can be exhausting. But why is our brain stuck in this loop? Which part of the brain is responsible for emotions and what role does it play in overthinking?
In this article, we’ll explore the science behind overthinking, its links to the science of anxiety, and offer practical tips that you can use to help you break free from over analysis.
What Is Overthinking? Understanding the Overthinker Mindset
Overthinking can be defined as a habit of excessive consideration, worrying, or fretting about problems leading to no solution. It can manifest in two ways:
This kind of thinking is called rumination – going over previous mistakes, failures, or embarrassing moments.
Worrying – Ruminating about future events that may never happen, causing stress and anxiety.
Overthinking is like an overview of deep thinking… It’s when the mind wanders off into a thought cycle that results in fatigue, stress, and inactivity.
The Science of Overthinking: What’s Going in Your Brain?
Overthinking isn’t merely a bad habit — it’s intertwined with how our brain responds to emotion, stress and decision-making. Learning about the part of the brain that controls emotions can help explain why overthinking occurs and planning strategies to cope with it.
1. The Role of the Amygdala: The Emotional Center
The amygdala is a small, almond-shaped structure in the brain that plays a role in processing emotions, particularly fear and anxiety. In overthinking, your amygdala is on hyperdrive, sending signals that there’s a problem—despite no actual danger.
2. The Prefrontal Cortex: The Overthinker’s Playground
The prefrontal cortex handles reasoning, decision-making and problem-solving. This is where critical thinking occurs, but an overactive prefrontal cortex can lead to analysis paralysis and an inability to act.
3. The Limbic System: The Meeting Point of Emotions and Memories
Negative emotional memories often fall into overthinking. The limbic system (which contains the hippocampus) stores past experiences, so it’s easy for you to recall negative experiences and replay the events in your mind.
But which brain area regulates emotion? It’s mainly the amygdala and limbic system, but the prefrontal cortex influences how we interpret and respond to emotional experience as well.
The Science of Anxiety & Overthinking: Why Your Brain Won’t Stop
The science of anxiety and overthinking are very much correlated. When you are anxious, your brain gets into fight-or-flight response mode, which puts you at a higher threshold for worry and stress. This response helps keep you alive, but in the modern world, your Squirrel Brain can go haywire, keeping your mind spinning long after there’s a credible threat.
At What Age is Your Brain Fully Developed? A Key to Overthinking
Did you know that the human brain only fully matures around the age of 25? Last to mature is the prefrontal cortex, which is responsible for rational thought and controlling impulses. This is also the reason why the young are indecisive and overthink things. But even those who do have a fully developed brain can sometimes find themselves prone to overthinking cycles, which can be triggered by stress, anxiety, and lifestyle factors.
The Overthinking Cure: How to Regain Control of Your Mind
Well, we know why you tend to overthink, so here’s how to stop with the overthinking and calm your mind down.
1. Practice Mindfulness to Break Thought Loops
With mindfulness, awareness returns to the present moment, preventing your mind from wandering into regrets from the past or worries about the future, Dr. Myam said. Try:
- The 5-4-3-2-1 grounding technique (Name 5 things you see, 4 things you feel, etc.)
- Awareness of Breath (Inhale for 4 seconds, hold for 4, exhale for 4)
- Body scans (Focus on physical sensations to take you away from your thoughts)
Reframe Your Cognitive Distortions
Here’s what to ask yourself when you find yourself overthinking:
- Is this thought based on facts or assumptions?
- Will this matter in a week, month, or year?
- What’s the worst-case scenario, and how likely is it?
Part of this method is based in Cognitive Behavioral Therapy (CBT) and helps you regain perspective and stop mental spirals.
3. Engage in Physical Activity
Exercise lowers levels of cortisol (the stress hormone) and raises endorphins, which help calm the mind. Simply engaging in activities such as walking, yoga, or even stretching can break cycles of overthinking.
4. Set a “Worry Time” to Limit Overthinking
If you can’t stop overthinking, set aside 10–15 minutes a day as your designated “worry time.” Note concerns, and check in on them only in that period. This teaches your brain how to squelch overthinking, rather than allowing it to run wild all day.
5. Prioritize Quality Sleep & Reduce Stimulants
Lack of sleep increases negative rumination. Create a bedtime routine, avoid screens before sleeping and limit caffeine or alcohol, which can overstimulate the brain.
The Bottom Line: How to Rewire Your Brain for a Calmer Mind
Overthinking is a common reaction to stress, but it doesn’t have to keep you mired in a never-ending cycle. With knowledge of the science behind overthinking, the part of the brain that controls emotions, and the overthinking cure, it’s possible to train your mind to remain present and focused.
If you find yourself overthinking to the point where it becomes debilitating, start small: Pick one mindfulness exercise to test out today and see how it alters your thought patterns. You will develop a healthier relationship with your mind over time, enabling you to think more clearly, and live more peacefully.
Want more exercises to help free yourself from overthinking? Let us know in the comments!