The Science Behind Overthinking

Have you ever been told, "you're overthinking it"? It's not just you. Even if we haven't labelled it as such, many of us have experienced overthinking. Overthinking is a term used to describe repetitive, unproductive contemplation. As thoughts could be about a variety of subjects, research has traditionally distinguished between “rumination” about the past and present and “anxiety” about the future. Regardless of the terminology we use, what we are referring to are persistent thought loops that don't seem to have an end. 

If you think you’re the only one up at night, replaying that conversation from earlier in the day, in your head—you’re not alone. We have all experienced some instances or periods of overthinking. In fact, research suggests that 73% of 25-35 year-olds overthink. Studies also show that women tend to overthink more than men do. Given that we all have a tendency to overthink, some perhaps more than others, let’s understand how our biology and psychology play a role in overthinking. 

What is the science behind overthinking?

From an evolutionary standpoint, the brain functions to encourage overthinking as a means of problem-solving. Brain chemicals like dopamine, adrenaline, serotonin, and cortisol participate in initiating and sustaining these cyclical loops of thoughts. Simply put, dopamine is a chemical associated with reward and motivation. 

Adrenaline is a stimulator, serotonin is “the feel-good hormone” and mood regulator and cortisol is the stress hormone. Dopamine promotes the notion of problem-solving and hence initiates the loop in an effort to reward the brain. When you're striving to solve the problem, adrenaline is released as a source of energy, and you become pumped. The mind loop is augmented by serotonin as new options are emerging. When the loop produces no effects or solutions, serotonin is blocked and cortisol is released. Cortisol causes a stress response and unhealthy rumination is brought on by this. 

Overthinking may present as “rumination” about the past or “anxiety” about the future. Two groups of neural networks in the brain play an important role in regulating experience: the Default Mode Network (DMN) and the Direct Experience Network. When our attention wanders while we are engaged in a routine task, the default network is activated. It engages in brooding, imagining, and planning. It tends to shift thoughts or consider experiences or reflections from the past or future. When you are not considering the past or the future, the direct experience network is active. When you are completely mindful of the present moment, you are living in the now. For instance, when you feel the water striking you in the shower or the bristles of your toothbrush on your teeth. 

While some degree of overthinking is common to us all, excessive rumination or worry can significantly impact our minds and bodies. 

How does overthinking affect mental health? 

Overthinking is associated with depression and anxiety. In a study conducted by researchers from the University of California San Diego found that people who overthink tend to ruminate about their problems more than those who don't. They also had higher levels of anxiety and depression.  In fact, rumination—the repetitive thought process—is one of the leading factors in developing chronic depression. Rumination can also exacerbate feelings of shame, guilt, and worry as they cause a false perception of things going wrong, even when they aren’t. 

Overthinking often presents a common symptom of anxiety, and it's not uncommon for people who experience anxiety to analyse their situation in great detail before they can make decisions or take action. This can cause more anxiety as they struggle with their thoughts, which then leads back to overthinking—and so on. This cycle of overthinking may create an endless loop of self-doubt or negative thought patterns that can be incredibly challenging to cope with. 

If you are experiencing symptoms of depression or anxiety, we encourage you to read on for steps to take to seek help

What should I do if I am suffering from depression or anxiety? 

How to overcome overthinking? 

Everyone overthinks at times, but when it's chronic and interfering with your daily life, there are ways to take a break from it. It’s possible to reframe your thoughts, recognize which thought patterns are not serving you and manage these patterns, replacing them with healthier ones. 

For example, asking yourself these questions might help: 

• Which of my thoughts are helpful and which aren't?

• Am I thinking about a problem in a way that helps solve it?

• Am I trying to find an easy solution where none exists? 

• Is it time for a different approach? 

We can all benefit from being more aware of how our minds work and the impact this has on us. No matter what stage we're at in life, we all have thoughts that cause us stress or anxiety, but they need not determine our outlook. 

If you are seeking help for overcoming overthinking or for your mental health, we encourage you to talk to a professional. For every step of the process, we are here for you.