5 Sneaky Way Anxiety Tricks You Into Overthinking (And How to Stop It)
Anxiety rarely shows up as one big moment of panic. More often, it works behind the scenes, nudging you into thought spirals that feel impossible to shut down. You don’t even realize it’s happening until you’re caught replaying a conversation, running through worst-case scenarios, or obsessing over decisions that don’t need hours of your attention.
Here are five subtle ways anxiety pulls you into overthinking—plus practical steps to break free.
1. False Urgency
The trick: Anxiety makes every thought feel urgent, as if something terrible will happen if you don’t figure it out right now.
Why it works: Anxiety activates the brain’s threat system, making even small issues feel high-stakes.
How to stop it:
Write down the thought and tell yourself you’ll revisit it later.
Set aside a short “worry window” each day to contain concerns.
Remind yourself: not every thought deserves immediate attention.
2. The “What If” Spiral
The trick: Anxiety feeds you endless “what ifs”—what if I fail, what if they’re upset, what if I missed something.
Why it works: Your brain is trying to predict the future to avoid danger, but instead it traps you in loops that rarely lead to solutions.
How to stop it:
Ask: Is this a problem I can act on right now, or just a hypothetical?
Practice shifting focus to what’s actually in your control today.
Use grounding strategies like the 3-3-3 rule (name 3 things you see, 3 you hear, move 3 body parts) to anchor in the present.
3. Self-Criticism
The trick: When you notice yourself worrying, anxiety doubles down: Why can’t you just stop? You’re overreacting. The judgment fuels more stress.
Why it works: Self-criticism activates the same stress response as external threats, keeping your nervous system on edge.
How to stop it:
Replace judgment with curiosity: “I’m feeling anxious—what triggered this?”
Practice self-compassion techniques, like speaking to yourself the way you would to a friend.
Write down one kind or encouraging statement to counterbalance the inner critic.
Anxiety thrives when you face it alone—but it quiets down when you have the right tools and support.
4. Decision Paralysis
The trick: Anxiety convinces you that there’s a perfect answer—so you analyze every option endlessly.
Why it works: Anxiety heightens fear of regret and mistakes, making even small choices feel overwhelming.
How to stop it:
Limit options to 2–3 and set a time limit to decide.
Remind yourself that most choices can be adjusted later.
Try the “good enough” mindset: progress matters more than perfection.
5. Believing More Thinking = More Control
The trick: Anxiety tells you the harder you think, the safer you’ll be. Overthinking feels protective, but it’s actually draining.
Why it works: It creates the illusion of control while keeping your brain stuck in overdrive.
How to stop it:
Practice letting go of thoughts without engaging them (imagine them like clouds passing by).
Redirect energy into action: take one small step instead of replaying scenarios.
Build a simple calming routine—like a walk, stretching, or journaling—to replace unhelpful loops.
Anxiety thrives in overthinking. By spotting these sneaky tricks, you can catch the cycle before it spirals. Small, consistent practices make a big difference.