10/21/2024
You know that feeling when you’re replaying every awkward moment of your life, all the way back to that cringey thing you said in7th grade?
Welcome to Overthinking-ville—a place we’ve all been.
But here’s the thing: overthinking isn’t just one giant mental monolith. There are different flavors of overthinking—some are more subtle, some are loud and distressing.
Let's break down the differences between overthinking, rumination, and intrusive thoughts—and give you some actionable steps to deal with them.
Overthinking:
This is your run-of-the-mill, can’t-turn-off-your-brain problem. It's like trying to solve a jigsaw puzzle, but every time you think you’re getting closer, your mind throws the pieces back in the box. Overthinking can involve:
What if…? spirals: “What if they misunderstood me? What if I took the wrong job? What if the cat hates me for switching brands of litter?”
Decision paralysis: You’re torn between 53 possible outcomes of a situation, even though none of them have happened yet. Fun, right?
Overthinking isn’t necessarily negative, but it often keeps us stuck in a loop of analysis with no clear outcome. You feel busy, but it’s like running on a treadmill—you’re not getting anywhere.
Rumination:
Now, this is like overthinking’s angsty cousin. Rumination is when your brain is stuck in replay mode, usually obsessing over something negative from the past. It’s often tied to feelings of guilt, shame, or regret. Here’s what rumination looks like:
Endlessly revisiting painful memories: “Why did I say that in the meeting? Everyone probably thinks I’m incompetent.”
Fixation on personal failings: “I should’ve done better. I always mess things up.”
Whereas overthinking can involve planning or future events, rumination is often past-focused. It’s like you’re watching a movie of your own mistakes, on a loop, and the remote is broken.
Intrusive Thoughts:
And then we have these little gremlins. Intrusive thoughts are unwanted, often disturbing thoughts that pop into your brain out of nowhere. They can be weird, upsetting, or downright scary. Think:
“What if I just swerved into traffic?”
“What if I said something awful without realizing it?”
These thoughts can be totally irrational, but they stick like glue and make you question your sanity. And the kicker? The more you try to push them away, the louder they get.
