Have you ever found yourself lying awake at night, replaying conversations, worrying about the future, or overanalysing every possible outcome of a situation?

Overthinking can be exhausting and often counterproductive. But how do you know when your thoughts are a natural expression of concern and when they’ve crossed into the realm of anxiety?

I've been practising as a Cognitive Behaviour Therapist for 10 years, I often hear "I'm an anxious person" and I gently challenge this concept by saying "You are a human being, struggling with high levels of anxiety at the moment".

Understanding the Difference Between Anxiety and Concern

Anxiety is the most common emotion we suffer with and the reason we feel anxious, is because we perceive a threat or danger. 

Anxiety tends to be excessive, irrational, and intrusive. It often involves persistent overthinking, a fear of worst-case scenarios, and difficulty letting go of worries, even when there’s little or no evidence that they will occur. Unlike concern, anxiety doesn’t always lead to problem-solving—it can keep you stuck in a cycle of rumination, procrastination and avoidance.

The most common cause of anxiety, is a fear of being negatively judged by others.

“In fact most of what we call anxiety is overconcern about what someone thinks of you.” - Albert Ellis, Rational Emotive Behaviour Therapy (REBT)

Concern on the other hand, is a slight worry with the same theme, however its transient.  It moves on, therefore we aren't stuck in the emotion. Instead we are able to approach the problem with a solution-focused mindset. 

Concern is a normal, healthy reaction to a challenging situation. It helps us prepare, plan, and respond to difficulties in a constructive way. For example, feeling concerned about an upcoming work presentation can motivate you to practice and improve your delivery.

Signs That You’re Overthinking

If you’re unsure whether you’re simply being thoughtful or engaging in chronic overthinking, look for these common signs of overanalysing:

• You replay past mistakes repeatedly in your mind.

• You struggle to make decisions due to fear of making the wrong choice.

• You constantly second-guess yourself and seek reassurance from others.

• You have difficulty sleeping because your mind won’t “switch off.”

• You imagine worst-case scenarios even in low-risk situations.

How to Stop Overthinking Everything

If overthinking has become a major part of your life, consider trying these Cognitive Behaviour Therapy (CBT)-inspired techniques to break the cycle:

1. Challenge Negative Thoughts

Ask yourself: Is there real evidence to support this worry or am I assuming the worst? Try to replace catastrophic thinking with more balanced perspectives.

2. Set Time Limits for Worrying

Instead of letting excessive worrying take over your entire day, designate a short “worry period” where you allow yourself to acknowledge concerns—then move on. I'm going to spend 2 minutes worrying about this and that's it! DISTRACT

3. Practice Mindfulness for Overthinking

Ground yourself in the present moment through deep breathing, meditation or focusing on your senses. This can help interrupt the overthinking loop. Use your sense, sight, taste or touch .. slowly and gently. No need to rush this part!

4. Take Action

If a concern is valid, ask yourself what steps you can take to address it. Taking action, even in small ways, can reduce feelings of helplessness and anxiety. What can I do to make this better?

5. Accept Uncertainty

Overthinking is often an attempt to gain control over the uncontrollable. Learning to tolerate uncertainty and accepting that not everything can be planned for can bring relief.

When to Seek Professional Help for Overthinking and Anxiety

If chronic overthinking is interfering with your daily life, relationships, or mental health, therapy can be a valuable tool. CBT, in particular, has been shown to be highly effective in helping people manage anxiety and break free from overthinking patterns.

Final Thoughts

While concern is a natural and helpful response, chronic overthinking fueled by anxiety can hold you back from enjoying life. By recognising the signs of overanalysing and practicing CBT strategies, you can regain control over your thoughts and move forward with greater clarity and confidence.

If you’re struggling with anxiety and overthinking, consider reaching out for professional support. You don’t have to navigate this alone—help is available!

By implementing these strategies, you can learn how to stop overthinking everything and take steps toward a calmer, more focused mind.

Life is full of challenges and uncertainties, and it’s only natural to feel a mix of emotions as we navigate through them.  While anxiety and concern may feel similar at times, they are quite different in their nature, impact, and the way they guide our actions. Understanding this difference can help us manage our emotions more effectively and maintain a healthy perspective.

I offer face to face counselling/psychotherapy in Modbury, Ivybridge and in Plympton, Plymouth and there is also the option of online therapy.

If you would like to work with me, please contact me by calling 07967 753460 or by sending me a direct message at Diane(at)Dianeknight.co.uk or the contact form.

Don't suffer in silence

"The greatest mistake you can make in life is to be continually fearing you will make one"