Ever find yourself lying awake at night, replaying something you said four days ago—or running through a million “what if” scenarios that probably won’t happen? You’re not alone. We all get caught up in our thoughts sometimes. But if it feels like your brain’s stuck on a loop, it’s worth asking: am I overthinking… or is this anxiety?
The two can feel weirdly similar. Both can leave you tense, restless, and mentally wiped. You could be trying to relax, maybe even taking a breather with something mindless like a quick round of the 32 cards game, and still find yourself distracted by nonstop thoughts swirling in your head.
So, how do you know which one you’re dealing with—and more importantly, how do you quiet things down when your mind won’t stop racing?
Let’s break it down.
First Up: What Is Overthinking?
Overthinking is like getting stuck in a thought spiral. You chew on the same worry over and over—usually trying to find the “perfect” solution or explanation. You might second-guess what you said in a conversation, obsess about a decision, or try to mentally prepare for every possible outcome.
It’s usually future-focused or rooted in past stuff you can’t change. And here’s the kicker: it feels like you’re doing something productive, but really, it’s just mental noise.
You’re not getting clarity. You’re just exhausting yourself.
And What About Anxiety?
Anxiety’s a bit different. It’s more of a full-body experience. Your chest might feel tight, your heart speeds up, your hands get sweaty—or maybe you just feel this heavy, uneasy “something’s not right” sensation that won’t go away.
Anxiety isn’t just thinking a lot—it’s your nervous system going into overdrive. Sometimes there’s an obvious reason for it (like a big deadline), but other times, it just shows up uninvited.
And here’s the twist: anxiety often fuels overthinking. One sets the other off, and before you know it, you’re in a loop you can’t escape.
Key Differences (In Plain Terms)
Overthinking is:
- Mostly in your head
- Driven by trying to figure stuff out
- Repetitive but not always emotional
- Focused on problem-solving (even if the problem isn’t solvable)
Anxiety is:
- Physical and mental
- Comes with a sense of dread or panic
- Not always logical
- More emotional and urgent
Of course, they overlap all the time. You can feel anxious because you’ve been overthinking, or you can start overthinking because anxiety snuck in and your brain’s trying to make sense of it.
Signs You’re Probably Just Overthinking
- You keep running the same thought in circles
- You’re trying to plan for every possible outcome
- You replay conversations or events obsessively
- You can’t stop analyzing things, even when you know it’s not helping
Signs You’re Leaning More Toward Anxiety
- Your body feels tense or wired
- You can’t seem to calm down, no matter what
- You have a feeling of fear or dread, even if nothing’s wrong
- You avoid situations that make you uncomfortable—even small ones
What Can You Do About It?
Let’s be real: you won’t “think” your way out of overthinking or anxiety. If you could, you already would’ve. But here are a few things that actually help.
1. Get Out of Your Head (Literally)
Move your body. Go for a walk. Stretch. Clean your kitchen. Doesn’t matter what it is—just do something physical. It shifts your brain out of that stuck zone and gives it something else to focus on.
2. Write It Out
Not for clarity. Just to get it out. Sometimes writing down all the stuff buzzing around your brain helps drain some of the power from it. You don’t need to journal deeply—just a brain dump.
3. Try the “So What?” Trick
Worried you made things awkward in a meeting? Ask yourself, So what if I did? Most of the time, the worst-case scenario isn’t actually that bad. This helps put things in perspective.
4. Set a Worry Time
Sounds weird, but it works. Give yourself 10 minutes a day to think about whatever’s bugging you. When your brain starts spinning outside that time, remind yourself, “I’ll deal with this later.” It helps train your mind to not spiral all day long.
5. Ground Yourself
Anxiety has a way of pulling you out of the moment. Use simple grounding exercises—like focusing on what you can see, hear, and touch—to bring yourself back.
Bottom Line
Anxiety and overthinking both suck, but they’re not the same. One’s more physical and emotional, the other’s more mental and analytical. But they do tend to show up together and feed off each other.
You don’t need to figure out which one it is every time. What matters is learning how to pause, take a step back, and break the loop—even just for a little while.
It’s not about fixing your brain. It’s about giving it some space to breathe.