Escaping the Mind’s Traps: A Practical Guide to Coping with Overthinking
Do you find yourself stuck in a mental loop, endlessly replaying thoughts like a broken record? Is your mind overwhelmed with worries about the future or regrets about the past, making it hard to focus on the present? According to Associate Professor Dr. Berke Kırıkkanat, Head of the Psychology Department at Yeditepe University, overcoming overthinking may be easier than it seems.
“Mental Exhaustion from Thought Content”
Assoc. Prof. Dr. Kırıkkanat explains that the human mind naturally tends to wander across various subjects, and our ability to think about our own thoughts—known as metacognition—is one of the most distinct features separating humans from other species. However, this very ability can also become a trap.
“Overthinking is a dysfunctional and unhealthy mental habit. It’s a state of mental exhaustion caused by dwelling excessively on thought content,” Kırıkkanat said. “Instead of translating thoughts into action, individuals may spend hours fixated on a single issue. This habit delays decision-making, prevents action, and amplifies problems unnecessarily.”
Why Do We Get Stuck in Our Heads?
• The desire to control every aspect of life
• Intolerance to uncertainty
• The need to find a solution to everything
• Fear of failure or regret
• Striving for perfection
• Catastrophizing, overgeneralizing past experiences, and black-and-white thinking
Consequences of Overthinking
• Low mental and physical energy
• Reduced life satisfaction
• Trouble concentrating
• Psychological distress
• Insomnia
• Inactivity and procrastination
Ways to Overcome Overthinking
Assoc. Prof. Dr. Kırıkkanat outlines several key strategies:
Recognize Your Thought Patterns: Awareness is the first step in breaking the habit of overthinking. Take note of when, where, and why certain thoughts arise. Mindfulness practices help you observe your thoughts, emotions, and behaviors without judgment. Asking questions such as, “Is this thought based in reality?”, “Is this problem within my control?”, or “Am I interpreting the present through past regrets or future fears?” can help develop clarity and perspective.
Focus on What You Can Do: Identify your strengths and areas for growth. Self-awareness allows the mind to shift from unproductive analysis to practical action. Understanding that not every problem has a solution can itself be a form of relief.
Examine Cognitive Distortions More Closely: Begin by asking critical questions about your thoughts: “Is there any evidence that this is true?”, “Is this thought helping or harming me?”, “Could there be a different way to interpret this situation?” Recognizing that not all thoughts reflect reality is key to breaking the cycle of overthinking. Catastrophic thinking (“What if things get even worse?”), overgeneralizing from past failures (“I failed the last exam, so I’ll definitely fail again”), and perfectionistic thinking (“If I don’t do this perfectly, I’m a failure”) are common mental traps.
Working through these distortions helps build mental flexibility. By practicing alternative, rational thought patterns, you can distance yourself from harmful thought cycles and shift toward more balanced, empowering perspectives.
Engage in Distraction Techniques That Recenter the Mind: Trying to forcibly suppress intrusive thoughts often backfires. Instead, intentional distraction through sensory engagement can help shift focus. Pursue hobbies or creative outlets that bring joy and allow mental release. You can also try grounding exercises: pick an object nearby and describe it using all five senses—how it looks, smells, sounds, feels, and even tastes, if appropriate. Alternatively, visualize a place you find peaceful and imagine experiencing it fully through sight, sound, touch, smell, and emotion. These techniques aren’t about escaping reality but about becoming more aware of the present and learning to observe thoughts and emotions without being dominated by them. Accepting and naming feelings (e.g., “This is anxiety,” or “This is frustration”) helps create distance between yourself and the overwhelming thought..
Embrace Imperfection:Accepting uncertainty and the possibility of mistakes cultivates psychological flexibility. Recognizing that not everything is within your control and allowing yourself to make errors without self-judgment can help prevent overthinking spirals.
Build a Supportive Environment: Emotions and thoughts are contagious. Surrounding yourself with overly anxious or negative individuals may influence your thought patterns. Limiting exposure to such influences can protect your mental space and reduce the triggers of overthinking.