What is Overthinking?
Have you ever had a thought that just won’t go away? Maybe you keep thinking about something you said at school or worry about what might happen tomorrow. This is called overthinking. Overthinking is when your brain gets stuck on the same thought, worry, or question, and it feels hard to stop. Sometimes, your mind plays the same scene over and over, like a movie on repeat. It can make you feel tired, sad, or even a little scared. Overthinking is not just “thinking a lot.” It’s when your thoughts go in circles and don’t help you solve a problem. Kids and grown-ups can both overthink. It’s normal to worry sometimes, but when worries get too big or last too long, they can make it hard to have fun, sleep, or pay attention in class.
Signs of Overthinking
Overthinking can look different for everyone, but here are some common signs:
Worrying about the same thing over and over Having trouble making choices, even small ones Asking for lots of reassurance (“Did I do okay?”) Feeling stuck on “what if” questions Replaying things that happened in your mind Feeling nervous, sad, or tired from thinking too much
Kids who overthink might spend a long time picking out clothes, worry about what friends think, or feel scared to try new things because they’re afraid of making mistakes. Sometimes, overthinking can make your tummy hurt or make it hard to sleep at night.
Overthinking is not a bad thing by itself. Sometimes, it helps us learn or stay safe. But when it happens too much, it can make us feel stuck or unhappy. Overthinking can be a sign of other feelings, like anxiety or sadness. In the DSM-5, overthinking is not its own disorder, but it can be part of anxiety, depression, or obsessive-compulsive disorder (OCD).
Tips and Resources for Overthinking
Here are some simple ways to help when you notice overthinking:
Name the worry: Say, “I’m having a worry thought.” This helps you see it as just a thought, not a fact. Set a “worry time”: Pick a short time each day to talk or write about worries. When time is up, do something fun or relaxing. Try deep breathing: Breathe in slowly, hold, and breathe out. This helps your body feel calm. Talk to someone you trust: Sharing your worries with a parent, teacher, or counselor can help you feel better. Do something you enjoy: Play, draw, or go outside to help your mind take a break.
If overthinking makes it hard to go to school, play, or sleep, it’s okay to ask for help. Therapists and counselors can teach you ways to calm your mind.
Frequently Asked Questions
Is it normal to overthink sometimes?
Yes! Everyone worries or thinks a lot sometimes. It only becomes a problem if it happens a lot and makes you feel bad or stops you from doing things you like.
What can I do if I can’t stop thinking about something?
Try telling someone you trust, take deep breaths, or do something fun. Sometimes, writing or drawing your thoughts can help too.
Can overthinking mean I have anxiety?
Overthinking can be part of anxiety, but not always. If you feel worried a lot or it’s hard to do things because of your thoughts, talking to a counselor can help.