First five minutes
- Write the thought down in one sentence.
- Ask: is this a problem to solve, a feeling to soothe, or uncertainty to tolerate?
- Choose one next action, or set a ten-minute worry timer and step away.
What it can feel like
- Replaying conversations, decisions or mistakes.
- Trying to find certainty before you can rest.
- Feeling mentally tired but unable to switch off.
Why it can happen
- Overthinking can be linked to anxiety, stress, shame, perfectionism, trauma, OCD patterns or lack of control.
- The mind may keep circling because it wants safety, reassurance or a perfect answer.
What can help
- Separate useful planning from repetitive rumination.
- Put the worry somewhere external: notes app, paper, voice note or task list.
- Practise returning to the present without punishing yourself for drifting.
Free support options
- Read the anxiety, OCD and stress guides if overthinking is frequent.
- Consider NHS Talking Therapies or local support if worry is disrupting sleep or daily life.
Important note
This guide is for education and signposting. It cannot diagnose you or replace care from a qualified professional. If you feel at risk, seek urgent local help.
Keep exploring this safely
These connected guides may help you understand the next layer of what you are feeling.