cogbites

Unraveling the Knots of Overthinking: Causes, Effects and Solutions

Guest post by Antonio Prisco

The German philosopher Hegel pondered on how the human Being, mature in its rationality and spirituality, is never immediate. In the overall course of life, humans are arguably the only ones devoted to a critical self-reflection of their own experiences. In other words, they stand out from other beings primarily due to their cognitive, emotional, abstraction, and self-awareness abilities. These characteristics are what allow humans to be. They constitute the foundations of their existence, whether the individual is aware of it or not. Therefore, Cogito Ergo Sum, where the Cartesian Cogito indicates all those things that happen in us consciously, as we are conscious of them. Yet, our most intimate nature as thinking beings can sometimes become corrupted and, malfunctioning, hinder the continuous flow of living. It is then that reality slips through our fingers: this is Overthinking. 

More precisely, Overthinking refers to the excessive and often unnecessary contemplation or analysis of a situation, problem, or decision. It involves dwelling on a particular thought, idea, or scenario for an extended period, often leading to a heightened level of stress, anxiety, and mental fatigue. Overthinkers tend to ruminate on details, possibilities, and potential outcomes, sometimes getting stuck in a cycle of indecision or worry. 

Overthinking, therefore, is like a selva oscura of the mind, where thoughts intertwine like branches. It is as if every knot represents an issue, a doubt, and with each step, one encounters a complex tangle to unravel. As the mind ventures into this mental forest, the undergrowth of reflection can become so intricate as to obscure the usual clarity. 

The origins – advantages of overthinking 

Let’s start from the principle. 

Over the past ten years, researchers achieved the successful sequencing of Neanderthal DNA. Ongoing investigations concentrate on the TKTL1 gene, which plays a role in neuronal development within the growing brain. Notably, there exists a single-letter disparity between the Neanderthal and the modern human versions of this gene. Analysis has revealed that the Neanderthal variant results in a reduced production of neurons, particularly in the frontal lobe of the brain, where crucial higher-level executive functions are housed. Indeed, the frontal lobes serve as the hub for behaviour and emotional regulation, as well as the core of our personality.  

Yuval Noah Harari, the author of the renowned book Sapiens: A Brief History of Humankind, explains how our ability to control the world, as a species, lies in our capacity to cooperate, and our ability to cooperate is enabled by our capacity to believe in fictional stories. Animals, thus, live in a single reality: the real one; humans live in a dual reality: both the real and the fictional (mentally created) one, such as that of religions, money, and laws. It is undeniable: the evolutionary success of modern humans resides in the cognitive revolution, and our cognitive capacities extend beyond what we can imagine. 

If the reality – not the concrete one but the one generated by our minds – plays a key evolutionary role, then the ability to reflect assiduously and repeatedly ponder on past or future situations, elaborating more or less plausible scenarios, will also have its utility. What is the purpose of overthinking? Here are some examples: 

  • learning: reflecting on past experiences, both positive and negative, can promote learning. Critically analysing one’s actions or lived situations can help improve strategies and adapt better to the future; 
  • problem solving: overthinking can be very useful in solving complex problems. Delving deeply into a challenge can lead to a deeper understanding of the problem and the discovery of more effective solutions; 
  • personal development: overthinking can be connected to the process of personal growth. Constant self-reflection can lead to greater self-awareness and awareness of others, fostering personal development and emotional maturity. 

Ultimately, having to overcome increasingly complex challenges in a reality (both real and fictional) that is ever more dynamic, the ability to focus our attention, even entirely, on a single issue or a series of issues, can represent an effective strategy.

The collapse of the foundations – causes and effects of negative rumination

However, note that the historian Harari observes how large-scale forms of cooperation are also those that have given rise to the worst nightmares in human history. Chimpanzees, on the other hand, have never created slaughterhouses or concentration camps. Cooperative society is as incredible as it is fragile, just like what it is based upon: the human cognitive power. 

What shock, then, is so powerful as to shake the foundations of a precise and harmoniously orchestrated thinking, upon which the greatest creations of humanity are built? In other words, what is the cause of overthinking? 

The causal factors are multiple: in certain situations, it may be associated with traumatic or stressful experiences, while in other cases, it may stem from generalized anxiety, perfectionism, and excessive self-evaluation. Research indicates that overthinking might be linked to the brain’s difficulty in processing emotions. Specifically, individuals affected by overthinking may exhibit heightened activation of the amygdala, a brain area involved in the emotional response. 

Individuals prone to rumination often associate positive and beneficial characteristics with this process, thus reinforcing the habit of reflection and justifying their inclination to ruminate. Overthinking can be mistaken for an effective problem-solving strategy, even though those who overthink never reach a solution and obsessively continue seeking it. Alternatively, those inclined to overthinking may justify this behaviour differently. While aware of the limited problem-solving utility of their recurring thoughts, they believe that worry serves a kind of “protective function.” Believing that maintaining a constant level of concern prepares them to face potential dangers, they think that remaining constantly vigilant can mitigate suffering or fear in case the feared event occurs. There are even individuals who develop negative beliefs about their own rumination. Some believe they have no power over their repetitive thoughts, sinking into the fear of losing control. Conversely, others intensely devalue themselves due to overthinking, attributing blame and perceiving it as a manifestation of their weakness. Furthermore, overthinking often takes on the function of “distancing” the individual from emotions or situations significantly more dangerous and problematic than those they are actually worrying about. 

We are addressing a real and serious issue: overthinking can trigger physical symptoms such as headaches, neck and back pain, as well as psychological symptoms like anxiety, worry, irritability, or mood swings. Individuals experiencing overthinking may struggle with concentration, decision-making, and performing normal daily activities.

Strengthen and rebuild – how to stop overthinking

If excessive thinking interrupts action and makes us strangers to the life that, in the meantime, continuously unfolds outside of us, a change is necessary. Yes, because if the Being is both res cogitans and res extensa1, then, just as thinking is one of the foundations of human existence, so is action – wisely designated by Hannah Arendt, in her essay The Human Condition, as “one of the basic conditions under which life on earth has been given to man.” 

First and foremost, the treatment for overthinking requires the “restructuring” of beliefs, both positive and negative, regarding overthinking itself and one’s identity in relation to this activity. It is evident that maintaining a firm belief that rumination has some advantage makes it difficult to consider the option of breaking this habit. Similarly, it is crucial to address the self-image in relation to the process of overthinking. 

Sometimes, individuals trapped in this process exhibit a pronounced need to control the events that involve them. It is essential to accept that, despite a constant examination of life’s facets, numerous elements will inevitably escape one’s control. Therefore, insisting on the obsessive predictability of the future is futile and brings no tangible benefit. Moreover, to stop the distressing flow of thoughts, it is necessary to look at things with perspective and a certain distance. In this sense, meditation can be life-changing, leading to an objective observation of the mind, namely a mindfulness, that involves observing thoughts and sensations without being overwhelmed, allowing greater self-awareness and an understanding of everything that is slipping away around us. 

Some exercises to organize the mind involve setting a time limit for thoughts. If it appears challenging to divert the mind from a specific problem, one can consider dedicating 5 or 10 minutes to reflect and analyse the issue clearly, perhaps jotting down worries and potential solutions quickly on paper. After that, it’s essential to return to one’s commitments, trying to avoid falling into overthinking. To limit the presence of persistent thoughts, it’s also advisable to engage in activities that keep the mind occupied. Sports, for example, are particularly effective not only in reducing recurring thoughts but also in channelling the stress, anxiety, and fears accumulated during the day. Alternatively, pursuing a different hobby can provide an opportunity to keep the mind serene and focus on more positive thoughts. 

Thoughts are unstoppable winds. Let’s not let them sweep us away but instead take the helm and manoeuvre the sails skilfully, handling the boat during the storms and welcoming the gentle breezes, to reach the destination and enjoy the beauties of the journey. 

“If you can change your mind, you can change your life.”
-William James 

  1. Cartesian philosophy divides reality into res cogitans and res extensa. The former term refers to the psychic dimension (all the intellectual activities of humans), while the latter represents the physical dimension (matter and the body). According to the French philosopher, humans are a unique entity in the universe, a necessary union of soul and body. He believed there is a connection between these two domains through the pineal gland.

References

Antonio is a student of Medicine (University of Bologna) and Philosophy (University of Bari), and teacher for medical school admission tests, with research experience in the field of Neuroscience and volunteering in the mental health sector.