Picture this: it’s 3 AM, and instead of peacefully dreaming about lounging on a beach with a cocktail in hand, you’re replaying a conversation from three days ago. Did you sound rude? Did they think you were awkward? Should you send a follow-up text apologising for breathing too loudly?
Welcome to the Overthinking Olympics – a competition where there are no winners, just exhausted minds running endless laps on the track of self-doubt. If overthinking were a sport, many of us would have gold medals and a permanent spot on the podium.
The Mind: A Battleground or a Playground?
They say the greatest battles are fought in the mind. If that’s the case, some of us have been fighting a full-scale war for years. The mind is like a 24-hour news channel that refuses to switch off, broadcasting every past mistake, every future worry, and every imaginary scenario where you end up living under a bridge because you forgot to reply to an email.
But what if – and hear me out – your mind could be a playground instead of a battleground? A place of creativity, joy, and confidence rather than an anxiety-ridden battlefield? The key lies in recognising that thoughts are powerful, but you hold the remote control. So, let’s talk about how to change the channel.
Overthinking: The Unofficial Full-Time Job
Overthinking is exhausting. It’s like having a personal assistant who constantly whispers worst-case scenarios in your ear.
“Remember that time you tripped in public? Everyone definitely remembers and still laughs about it.”
“What if you get fired, lose your house, and have to live with your childhood enemy?”
“Your email sounded too enthusiastic. Maybe tone down the exclamation marks next time?”
If your overthinking were a person, you’d fire them on the spot. And yet, we let these thoughts run wild, stressing us out over things that may never happen.
Stress: The Not-So-Invisible Villain
Stress and overthinking go hand in hand, like tea and biscuits (only significantly less enjoyable). The more you overthink, the more stressed you become, and the more stressed you become, the more you overthink. It’s a vicious cycle, much like opening TikTok for five minutes and resurfacing two hours later, confused and slightly dehydrated. 
Stress tricks you into believing that the more you think about something, the more control you have. Spoiler alert: it doesn’t work that way. Worrying about whether it will rain tomorrow doesn’t stop the clouds from forming, just like obsessing over what people think of you doesn’t change their opinions. So, instead of letting stress run the show, let’s look at ways to break free from its grip.
Anxiety, Sleep Deprivation, and Your Health
Anxiety isn’t just a mental battle; it takes a physical toll as well. Overthinking often leads to sleepless nights, where your brain decides 3 AM is the perfect time to relive every awkward encounter you’ve ever had. But sleep deprivation isn’t just about feeling groggy the next day – it has real, long-term effects on your health.
Lack of sleep weakens your immune system, making you more susceptible to illnesses (which, of course, gives your anxiety even more material to work with). It also increases the risk of heart disease, high blood pressure, and depression. When your mind is constantly in fight-or-flight mode, your body follows suit, flooding your system with stress hormones that leave you feeling drained, irritable, and emotionally overwhelmed.
If anxiety and overthinking are robbing you of rest, it’s time to break the cycle. Establishing a calming nighttime routine, reducing screen time before bed, and practising mindfulness can help quiet the mental chatter. Remember: you can’t think your way into feeling better, but you can take small actions to regain control.
How to Escape the Overthinking Spiral
Challenge the Thought Bullies
Thoughts can be absolute bullies, making you believe things that simply aren’t true. The next time your brain tells you something catastrophic is going to happen, ask yourself: Is this actually true, or am I just catastrophising? If your best friend came to you with the same thought, would you believe it or reassure them? Be your own best friend.
Get Out of Your Head (Literally)
One of the best ways to stop overthinking is to engage in something physical. Go for a walk, dance like nobody’s watching, do some yoga, or lift some weights. When you move your body, you shift your focus away from your thoughts and give your mind a break. Plus, science says exercise releases feel-good hormones, so you’ll feel better and look smugly at your overthinking self.
Give Yourself a “Worry Window”
If you must overthink, schedule it. Give yourself 10 minutes a day to think about all the things that could go wrong. Set a timer, go wild, and then when time’s up, move on. You’ll quickly realise most of your worries aren’t worth the airtime.
Write It Down and Let It Go
Journalling is like decluttering your mind. When you put your worries on paper, they lose their power. Plus, when you read them back, you’ll often realise how ridiculous they sound. “Worried that my boss hates me because they didn’t use an emoji in their email”? – see, doesn’t that seem silly now.
If You Can’t Control It, Change the Topic
Some things in life are simply out of our control, yet we waste so much energy stressing over them. If you find yourself caught in an overthinking spiral about something you can’t change, redirect your thoughts. Shift your focus to something productive, creative, or even just fun. The mind is like a TV – if you don’t like what’s playing, switch the channel.
The Great Renovation Disaster (or Not?)
Let’s take a real-life example – a home renovation. It starts with excitement, big plans, and the dream of a beautifully transformed space. Then, reality hits. First, safety issues delay the project. Next, winter brings sickness, and workers are constantly unavailable. Weeks turn into months, and before you know it, the completion date is a distant memory.
Is this in your control? No. But the more you stress about everything that could go wrong, the more likely you are to manifest even more delays. Instead of spiralling into a pit of frustration, change the narrative in your head. Yes, it will be done on time. Yes, it’s going to be stunning. Yes, it’s all unfolding perfectly. When you focus on the positives, your energy shifts, and somehow, things begin to fall into place. You create your reality – so why not create one where everything works out.
Choose to Believe in Yourself
At the end of the day, your thoughts shape your reality. If you keep telling yourself you’re not good enough, that’s what you’ll believe. But if you start telling yourself, I am capable, I am worthy, and I am more than my overthinking mind, things start to shift. The greatest battles may be fought in the mind, but you get to decide which side wins.
Final Thoughts (But Not Overthoughts)
Life is too short to spend it trapped in a web of overthinking and stress. Your thoughts are powerful, but they don’t define you. Next time you catch yourself spiralling, take a deep breath, challenge the thought, and remind yourself that you’re in control.
And if all else fails, just imagine your overthinking as a tiny, annoying cartoon character with a squeaky voice. Suddenly, it’s a lot less intimidating, isn’t it?
So, go forth, believe in yourself, and reclaim your mind. Because, let’s be honest, you’ve got far better things to do than worry about that awkward handshake from five years ago!
