Lost opportunities. Anxiety. Avoidable misunderstandings.
If you are an over thinker, I need not tell you its ill-effects. If you aren’t, it’s a bliss.
Overthinking isn’t something that needs to be defined. The layers of unnecessary complication. The stress. The experience itself tells you- you are giving you brain unnecessary load.
But why exactly do you overthink? Is it just a habit or something else?
In this blog post, we shall discuss about:
- The Types of Overthinking
- The Neuroscience Behind Overthinking
- How Overthinking Impacts Your Brain
- Overthinking vs Self-reflection
- Tips to Manage Overthinking
1. Overthinking Types
Basically, overthinking can be divided into two types: rumination, which involves unnecessarily reflecting on past events, and future tripping, referring to fearing and over planning about future events.
The third one, not so common is referred to as analysis paralysis, where individuals delve too much and too deep about a topic, thought or situation preventing them from making timely decisions.
2.Neuroscience of Overthinking
So, is overthinking just a habit or co-incidence or is there a certain science and framework behind it?
The short answer is- a lot is yet to be known. However, most researchers associate overthinking with our evolutionary behavior and hormonal activity.
According to a research by physiatrists at Harvard Medical School, rumination or overthinking about the past to some extend is a habit, and is moderately heritable. Similarly, the researchers also opine that rumination is likely mediated by dopamine, in the form of a goal-directed pursuit behavior. [1]
Additionally, neuro imagining has now revealed that people with rumination have an altered connectivity in the default mode network, a collective term for regions around the brain, which is active when the brain is at mindful rest like when it not focusing on events happening around. [2]
From an evolutionary biology perspective, overthinking has been linked to anxiety-related behavior in humans. According to Sonia, Bishop, an associate professor of Psychology at the University of California, Berkeley, anxiety is our hypervigilance to a possibility of long-term threat.
Researches point out to the fact that since as humans our brain is conditioned to risk-averse behavior and absolute certainty; we have a natural tendency to future trip or worry about the future.
Our evolutionary trait of prioritizing social cohesion, combined with other factors like personality traits, social stereotypes and low-esteem are also responsible for analysis paralysis in some.
3. How does Overthinking Impact Your Brain?
According to Professor Jill Goldstein at Harvard Medical School, “Stress affects not only memory and many other brain functions, like mood and anxiety, but also promotes inflammation, which adversely affects heart health”.
Dr. Kerry Ressler, chief scientific officer at McLean Hospital and professor of psychiatry at Harvard Medical School states that when you are in a dangerous or emotionally draining situation, the amygdala (the part of your brain that governs your survival instincts) may take over, leaving the parts of your brain that help to store memories and perform higher-order tasks with less energy and ability to get their own jobs done. As a result, the brain functions of other parts are compromised.
Dr Ressler also states that chronic stress might rewire your brain, with some changes being irreversible in long-term.
Research and studies [5] has validated that rumination increases the risk of depression, impairs problem solving ability and, interferes with instrumental behavior.
A study [6] conducted in the UK found showed that those who overthink had lower levels of creativity hindering one’s ability to find innovative solutions.
Moreover, overthinking also impacts various other aspects of your health such as mental wellbeing, you sleep and appetite leading to adverse health outcomes in the long-run.
4. Self-reflection vs Overthinking
But what about self-reflection? Isn’t it similar to overthinking?
They are similar processes but at opposite ends.
Self-reflection is a constructive process which involves reflecting consciously on your past mistakes and experiences with the notion of self-improvement. It is a mindful recollection of the past, which often involves gratitude.
Overthinking, on the other hand, involves focusing on aspects of life you can’t change. It is self-destructing and self-reinforcing. You become obsessed with your thoughts and are often filled with negative emotions like pain and regret. In fact, rumination is often a trigger to self-harm and depression.
Self-reflection helps you solves problems, while overthinking exacerbates them. Self-reflection assists you in micro-analysis, while overthinking causes analysis paralysis.
5. Tips to Manage Overthinking
So, are there any tips to manage overthinking?
Experts suggest a multi-pronged approach to managing overthinking ranging from Cognitive Behavioral Therapy to techniques such as meditation and mindfulness.
The findings of a research by Huntsman Mental Health Institute at the University of Utah, The Ohio State University Wexner Medical Center and College of Medicine, and University of Exeter (UK) has shown that an intervention called Rumination-focused Cognitive Behavioral Therapy (RF-CBT) can be instrumental in helping youths and adolescence tackle rumination and depression. [7]
While overthinking is common, it can be detrimental if not addressed in time and with careful consideration.
Here are some of the tips that can help you manage overthinking:
Set Time Limits: Allocate specific time for reflection or decision-making to prevent endless rumination.
Practice Mindfulness: Engage in mindfulness exercises or meditation to ground yourself in the present moment.
Challenge Negative Thoughts: Identify and reframe unhelpful thoughts by questioning their validity and considering alternative perspectives.
Take Action: Break tasks into smaller steps and take immediate action, even if it’s just a small one, to reduce feelings of being overwhelmed.
Journal Your Thoughts: Write down your thoughts to clarify them allowing for more organized thinking. Write them down, wash them down.
Engage in Physical Activity: Exercise can help clear your mind and release tension, making it easier to focus.
Limit Information Intake: Reduce exposure to sources that trigger overthinking, such as news or social media, to minimize mental noise.
Summary
Overthinking is sometimes common. You need not freak about it. But it can get dangerous if it becomes a habit. It can destroy your brain, kill your productivity and impact your health.
On the contrary, writing a journal is a great mental exercise. Reflecting and expressing gratitude costs you nothing. A few minutes of walk to de-clutter your thoughts will only do good.
It is highly recommended that you consult a healthcare professional in case you feel overthinking is significantly impacting your life. A little help from an expert can help you lead a more productive and happier life.
References
- Flaherty A, Katz D, Chosak A, et al. Treatment of overthinking: a multidisciplinary approach to rumination and obsession spectrum. J Clin Psychiatry. 2022;83(4):21ct14543.
- Lois G, Wessa M. Differential association of default mode network connectivity and rumination in healthy individuals and remitted MDD patients. Soc Cogn Affect Neurosci. 2016;11(11):1792–1801
- Kaiser BN, Haroz EE, Kohrt BA, Bolton PA, Bass JK, Hinton DE. “Thinking too much”: A systematic review of a common idiom of distress. Soc Sci Med. 2015 Dec;147:170-83. doi: 10.1016/j.socscimed.2015.10.044. Epub 2015 Oct 21. PMID: 26584235; PMCID: PMC4689615.
- https://www.health.harvard.edu/mind-and-mood/protect-your-brain-from-stress
- Nolen-Hoeksema, S., Wisco, B. E., & Lyubomirsky, S. (2008). Rethinking Rumination. Perspectives on Psychological Science, 3(5), 400-424. https://doi.org/10.1111/j.1745-6924.2008.00088.x
- Luft, C.D.B., Zioga, I., Banissy, M.J. et al. Relaxing learned constraints through cathodal tDCS on the left dorsolateral prefrontal cortex. Sci Rep 7, 2916 (2017). https://doi.org/10.1038/s41598-017-03022-2
- Rumination-Focused Cognitive Behavioral Therapy Reduces Rumination and Targeted Cross-network Connectivity in Youth with a History of Depression: Replication in a Preregistered Randomized Clinical Trial, Langenecker, Scott A. et al. Biological Psychiatry: Global Open Science, Volume 4, Issue 1, 1 – 10
- https://www.health.harvard.edu/mind-and-mood/protect-your-brain-from-stress
