How to Stop Overanalyzing, According to Therapists

Therapists explain how overanalyzing can impact your mental health—and what to do about it.

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Everyone overanalyzes things in one way or another—having one negative thought, and then another, and then another. “Overanalyzing, itself, is a normal part of being human,” says Charlie Health Primary Therapist Alysson Thewes, LCSW. But, at the same time, it’s not normal for someone to be overwhelmed by it. 

“If overanalyzing is causing distress to the point that one cannot focus on or do normal tasks, or if it is impacting relationships, then that would be considered more than normal,” adds Thewes. Sure, everyone might have a day or two where you wonder if you made a wrong decision or doubted a thought you shared in a meeting, but if overanalyzing is disrupting your daily life, it might be a sign of a bigger concern. Here’s what three therapists have to say about overanalyzing—including how signs it’s impacting your mental health and how to stop with excessive overanalyzing.

Excessive overanalyzing (the kind of overanalyzing you should stop)

The line between typical overanalyzing and excessive overanalyzing can be hard to identify. The key is to look at your thoughts over time and see if overanalyzing is a regular part of your day-to-day, bringing regular intrusive thoughts, rumination, unnecessary stress, and excessive worry — to name a few. 

“Overanalyzing should be considered when the processing of thoughts, behaviors, and actions begins to create barriers in executing decisions and limits present focused time due to spending mental time and energy ruminating on past decisions and choices,” says Charlie Health therapist Lybi Westover, MS, LPC. 

 

According to Charlie Health Group Facilitator Clary Figueroa, MSW, signs that someone is overanalyzing more than usual include:

• Perfectionism 
• Fixation on worst-case scenarios 
• Focus on negative thoughts 
• Having repetitive thoughts 
• Avoidance in making choices 
• Increased anxiety and distress 
• It keeps you up at night 
• Racing thoughts 
• Second-guessing your decisions frequently 
• Difficulty concentrating due to overanalysis
• Excessive self-doubt 
• Never feeling present 
• Persistent rumination that negatively impacts self-esteem 

Signs you might need to stop overanalyzing

So, how do you know if you might need to stop overanalyzing? Here are some common signs, according to Charlie Health therapists.

1. Uncontrollable negative thoughts

According to Thewes, overanalyzing is also a major part of cognitive distortions, negative thoughts that come from biases a person has about themselves and don’t stem from reality. Again, everyone likely experiences cognitive distortions at one time or another, but the frequency and severity can vary, leading to regular overanalyzing. 

2. Fear of any uncertainty

“Most of the time, people overanalyze in an effort to decrease anxiety, find a solution, and try to determine future outcomes,” says Figueroa. However, she explains that this often just increases a person’s anxiety and worsens their mental health.

3. Mental health conditions

Thewes notes that overanalyzing doesn’t have to be connected to a mental health disorder. However, Figueroa points to a range of common mental health disorders that might cause overanalyzing: 

• Generalized anxiety
• Post-traumatic stress disorder (PTSD)
• Borderline personality disorder
• Obsessive-compulsive disorder
• Panic disorder
• Depression
• Social anxiety disorder

If you suspect you might be dealing with one of these mental health conditions, it’s important to seek help, since your overanalyzing is a sign of a bigger problem.

4. Physical discomfort

As Westover puts it, “Over-analyzing is a symptom that can be triggered or exacerbated by other symptoms, such as the presence of physical anxiety symptoms in a public space, which can further create over-analyzation to one’s internal dialogue around their appearance, words, tone, and overall presence, as well as over-analyzation of others behaviors and thoughts as well.”

5. Traumatic flashbacks or memories

The habit of overanalyzing might also be the self’s way of flagging that an experience feels familiar — and not in a good way. “If somebody has experienced a traumatic situation in the past, they may over-analyze situations that appear similar to the trauma as a form of self-protection from being re-victimized,” explains Westover. The mind and body can remember key details about a trauma and will work to ensure that a person is aware that the setting looks similar.

How to stop overanalyzing

Working with a licensed mental health professional can have benefits, whether someone is only experiencing overanalyzing or living with additional symptoms of a mental health disorder. “If you find yourself struggling with overanalyzing and it is decreasing your quality of life or getting in the way of everyday activities, it may be helpful to seek help from a licensed professional,” says Figueroa. They can support you in facing the fear of uncertainty or social anxiety and figure out ways to build your self-esteem while providing reassurance. 

How Charlie Health can help

If overanalyzing or other adverse mental health symptoms are affecting your mental health, Charlie Health is here to help. Charlie Health’s virtual Intensive Outpatient Program (IOP) provides mental health treatment for people dealing with serious mental health conditions, including anxiety, depression, and more. Our expert clinicians incorporate evidence-based therapies into individual counseling, family therapy, and group sessions. With this kind of holistic online therapy, managing overanalyzing and obsessive thoughts is possible. Fill out the form below or give us a call to start healing today.