Why Can't I Stop Overthinking? When It's Anxiety and What Helps

Overthinking is a repetitive pattern of thinking about problems or worries that can be hard to stop and rarely leads to a solution. It isn't a formal diagnosis, but researchers group its two main forms—rumination about the past and worry about the future—under repetitive negative thinking, which is linked to both anxiety and depression. Cognitive behavioural therapy (CBT) and other forms of psychotherapy can help you break the cycle.

Last updated: October 2026

What is overthinking?

Overthinking means going over the same problem, memory, or worry again and again without reaching an answer. It isn't a mental health diagnosis, but it does have recognizable features: it tends to be repetitive, intrusive, difficult to disengage from, unproductive, and draining of mental energy (World Psychiatry). In other words, it can feel like you’re solving a problem, even though it rarely leads to a real solution.

Maybe that sounds familiar. It's late, the house is quiet, and you're replaying something you said at work, wondering how it landed. You rewrite a text three times before sending it. You've already tried "just stop thinking about it," and it hasn't worked. You're not lazy or dramatic; you're tired of a mind that just won't switch off.

So what does overthinking look like day to day?

What are the signs of overthinking?

Overthinking often takes three forms: dwelling on the past, worrying about what's ahead, and getting stuck making decisions. You might notice that you:

• Replay conversations, searching for something you said wrong.

• Run through "what if" scenarios, often imagining the worst-case outcome.

• Research or weigh a decision for so long that it becomes hard to make one.

• Ask others for reassurance, then start doubting it soon afterward.

• Lie awake as your mind speeds up when the day finally gets quiet.

• Second-guess messages, emails, or choices you've already made.

• Feel mentally exhausted, even on days when you haven't done much.

If several of these sound familiar, you don't have to work through it alone. At Trillium, our therapists are Registered Social Workers (RSWs) and Registered Psychotherapists (RPs) who help people with overthinking, chronic worry, and anxiety. You can meet them on our anxiety counselling page.

So, if overthinking doesn't actually help, why is it so hard to stop?

Why can't I stop overthinking?

Overthinking can be hard to stop because it often feels useful. Repetitive thinking begins as a normal process: it alerts you to a problem and motivates you to act. The trouble starts when it continues long after it has stopped helping.

A few things can keep the loop going. You may believe that thinking something through will help you stay prepared or avoid a mistake. Or you may fear that your thoughts are out of control, and trying to push them away can backfire. Overthinking can also help you avoid uncomfortable feelings or a difficult decision. Over time, it can become a mental habit, triggered by bedtime, a quiet car, or an unanswered text.

The kind of thinking matters, too. Broad "why" questions ("Why am I like this?") tend to keep you stuck, while focusing on specific, concrete details is linked to better outcomes (World Psychiatry). That's why simply telling yourself to stop rarely works. Left running, the loop can take a toll.

What does overthinking do to your sleep and mood?

Overthinking can make it harder to sleep and contribute to low mood and anxiety. A review of 55 studies found that people who worry or ruminate more tend to report poorer sleep quality, take longer to fall asleep, and sleep less. However, these studies show an association, not cause and effect. (Health Psychology Review).

Rumination also affects mood: long-term research shows that it predicts new episodes of depression, helps sustain existing symptoms, and contributes to anxiety disorders and insomnia. (World Psychiatry). If your thoughts tend to race the moment you try to rest, our article on when rest feels unsafe explores why. You don't have to wait until you're running on empty to reach out for support.

Is overthinking a sign of anxiety or something else?

Overthinking can be a sign of anxiety, but not always. Everyday overthinking is usually tied to a specific situation, such as a job interview or a hard conversation, and it eases once that situation passes.

When you feel anxious all the time, and the worry jumps from one topic to the next, it may be closer to generalized anxiety disorder (GAD). GAD involves difficulty controlling worry on most days for at least six months, along with at least three symptoms, such as feeling restless or on edge, fatigue, trouble concentrating, irritability, muscle tension, or sleep problems (NIMH). Only a physician, nurse practitioner, psychiatrist, or psychologist can make a formal diagnosis. If you're not sure whether it's stress or anxiety, our guide to stress versus anxiety disorders can help. If the worry hides behind a busy, capable life, you may want to read about high-functioning anxiety.

Rumination that looks backward, by contrast, often comes with low mood: heavy, looping thoughts about what went wrong or what's wrong with you. If that sounds more like you, our depression counselling page explains how therapy can help. Thoughts that feel unwanted and intrusive, and come with urges to check or repeat things, can be a different pattern linked to obsessive-compulsive disorder (NIMH). If that sounds familiar, you may be wondering what you can do on your own.

How can you stop overthinking, and when is it time to talk to someone?

Start with a few small changes. If overthinking has continued for weeks or is affecting your sleep, work, or relationships, it may be time to talk to someone.

Where to start:

• Set a worry time. Set aside a specific time later in the day for your worries. In a small trial involving people with GAD, two practice sessions helped reduce worry compared with a waitlist. The results are encouraging, though one small trial can’t provide a definitive answer. (Clinical Psychology in Europe).
• Swap "why" for "what next." Ask what one specific step you could take today.
• Name it. Noticing "I'm overthinking again" can give you a little distance from the thought.
• Protect your sleep. Keep a regular sleep schedule and reduce screen time before bed.

If distressing symptoms, such as trouble sleeping, difficulty concentrating, or losing interest in things you enjoy, have lasted two weeks or more, it's a good idea to talk to someone (NIMH). For ongoing worry, your doctor or nurse practitioner can check whether a physical problem is playing a part. If you're in danger or having thoughts of suicide, please use the crisis resources at the end of this page.

If you've been trying to quiet your mind on your own for a while, it might be helpful to explore how therapy could support you.

How can therapy help with overthinking?

Therapy can help you find new ways to respond to your thoughts, rather than feeling like you have to stop them. In cognitive behavioural therapy (CBT), you learn to identify, question, and change the thoughts and beliefs that drive the loop (CAMH). A large 2025 review of CBT trials found that it reduced worry and rumination compared with control groups, and that approaches aimed directly at repetitive thinking worked better than more general ones (Psychological Medicine).

Depending on what feels right for you, therapy might also draw on mindfulness-based skills that help you notice a thought without following it, or work on your beliefs about worry itself. Your therapist won't simply tell you to stop thinking; instead, you'll practise identifying patterns, catching the loop earlier, and choosing what to do next.

What does getting support for overthinking look like at Trillium?

You'll work one-on-one with a Registered Social Worker (RSW) or Registered Psychotherapist (RP) who can help you understand your thinking patterns and explore new ways to respond, at a pace that feels comfortable for you. When you reach out, our intake team will take the time to listen to what you're looking for and help you find a therapist who feels like the right fit.

You can meet in person in Waterloo or connect through online counselling anywhere in Ontario. You'll find details about fees, insurance, our current team, and what to expect on our anxiety counselling page.

If your mind won't switch off, a free 20-minute consultation with our intake team can be a gentle, no-pressure first step. There's no commitment to book.

Learn more about anxiety therapy at Trillium

Crisis Resources

If you or someone you know needs support right now, help is available:

• 988 Suicide Crisis Helpline (Canada-wide): call or text 9-8-8 — free, confidential, 24/7.
• Here 24/7 (Waterloo–Wellington crisis & mental health line): 1-844-437-3247.
• If someone is in immediate physical danger, call 911.