Overthinking

Last reviewed Saturday, October 24, 2026

Overthinking is getting stuck in the same thoughts: going back over what happened, or running through what might go wrong, without reaching a decision or a plan. It’s an everyday word, not a diagnosis. It becomes a problem when it eats up hours, keeps you awake, or comes with low mood or constant worry.

Also called: thinking too much; ruminating; excessive worry; repetitive negative thinking, the term psychologists use.

This is a short definition. Our full guide, Overthinking: Why It Happens and How to Stop, covers the causes, overthinking at night and the techniques that help.

Types

Rumination looks back and asks “why?”: why did they say that, what’s wrong with me.
Worry looks ahead and asks “what if?”: what if I lose this job, what if something happens to my parents.

WHO’s ICD-11 lists rumination and worry as symptoms, not overthinking as a condition. Thinking concretely about a problem can lead to a plan; abstract, circular thinking keeps you stuck.

Signs and symptoms

replaying a conversation long after it ended
going round the same decision for days
lying awake with your mind racing
tiredness, headaches or poor concentration

Coping

Swapping “why?” for “what’s one thing I can do next?” helps, as does noticing a thought without arguing with it. Pushing a thought away usually brings it back. The overthinking guide walks through each technique.

In Nigeria

“I’m thinking too much” is one of the most common ways people describe strain. A review of 138 studies found the idea on every inhabited continent, with the largest share from Africa. In one Ibadan study, women used “thinking too much” and “deep thought” for dwelling on hurt from family conflict, with headaches, feeling hot and poor sleep. Worry about real problems, such as money or exams, isn’t a disorder in itself.

Overthinking vs anxiety and depression

Excessive, hard-to-control worry on most days for months points to generalised anxiety. Rumination about yourself and the past is closely tied to depression and can predict it. Unwanted thoughts that feel alien, eased by rituals, point to OCD. You can overthink without any of these.

When to get help

Talk to a therapist if overthinking takes up hours of your day, has disturbed your sleep for weeks, or comes with low mood or panic. CBT has the best evidence. You can book a licensed therapist on Mytherapist.ng for anxiety and worry. If your thoughts turn to harming yourself, call 112 (or 767 in Lagos), or Safe Place Nigeria on 0800 800 2000. The full list is on our helplines page.

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