“Don’t think, just do.” While it may sound simplistic, there’s profound wisdom in learning to trust your instincts and let go of the mental churn.
Picture this: you’re lying in bed, staring at the ceiling, replaying scenarios over and over in your mind. You’re thinking about a decision, exploring every possible outcome, but no matter how many angles you examine, you never settle on an ending. You feel stuck. Frustrated. Exhausted. Before you know it, your mind shifts to another subject that’s bothering you, and the cycle begins again. Overthinking has taken hold, and it’s draining you.
You might tell yourself that by overanalysing, you’re working towards the perfect solution or the perfect outcome. But the truth is, perfection is a mirage. You can think and rethink all you want, but the elusive “perfect” ending rarely materializes.
As Maverick says in Top Gun: “Don’t think, just do.” Think of a fighter pilot mid-flight, navigating a dangerous situation. There’s no time to weigh every option or second-guess every move. They act on instinct, relying on their training and living fully in the moment. They don’t have the luxury of overthinking—they trust themselves to adapt to whatever comes next.
Like that pilot, you can learn to trust yourself too. Overthinking often stems from fear—fear of failure, fear of making the wrong choice, fear of the unknown. But when you stop overanalysing and start taking action, even small steps, you’ll discover a clarity and confidence that comes from doing, not dwelling.
Let’s dive into what’s happening to your brain and body when overthinking takes over—and how to break free.
The Brain’s Energy Drain
Your brain is like a high-performance engine: powerful, but requiring significant energy to function. When you overthink, you’re essentially running that engine at full throttle, even when it’s not necessary. The brain accounts for about 20% of the body’s total energy consumption, and the more mental effort you expend, the more energy it burns.
Overthinking activates areas like the prefrontal cortex, which is responsible for planning, decision-making, and critical thinking. This might sound beneficial, but when it’s overused, it can lead to mental fatigue. When you overthink, it’s as if you’re a Harrier Jump Jet hovering in place—your engines are roaring, burning enormous amounts of fuel, but you’re not actually moving forward. The result? You feel drained, even if you’ve been physically inactive.
Stress, Cortisol, and the Overthinking Loop
Overthinking doesn’t just zap your energy—it also ramps up your stress levels. When your mind is stuck in a loop of “what-ifs” and “what could be” scenarios, your body perceives this as a form of danger. The fight-or-flight response kicks in, releasing cortisol, the stress hormone. Cortisol is helpful in short bursts—it prepares you to tackle immediate challenges—but chronic overthinking keeps it elevated for longer than your body can handle.
High cortisol levels can lead to:
Increased heart rate and blood pressure
Suppressed immune function
Disrupted sleep cycles
Heightened feelings of anxiety
Difficulty concentrating
The more you overthink, the more cortisol floods your system, creating a vicious cycle. You feel stressed because you’re overthinking, and you overthink because you’re stressed.
Searching for Perfection: A Futile Quest
Often, overthinking stems from a desire for perfection—finding the “perfect” solution, saying the “perfect” thing, or imagining the “perfect” outcome. But perfection is an illusion. Life is inherently uncertain, and trying to predict or control every variable is not only impossible but counterproductive.
By chasing perfection, you’re setting yourself up for perpetual dissatisfaction. Instead of resolving issues, overthinking amplifies them, making mountains out of molehills and leaving you paralyzed by indecision.
It’s like me writing this post. It’s not perfect, and it might not be to everyone’s liking. I could keep tweaking it, researching endlessly, and trying to perfect every sentence, but then it’d never get finished. At some point, I have to decide to be happy with it, post it, and move forward.
A Particular Challenge for Nervous System Disorders
Overthinking is a significant challenge for people diagnosed with conditions that affect the nervous system, such as Functional Neurological Disorder (FND), Fibromyalgia, or ME/CFS.
When the nervous system is constantly on high alert, as it often is with these conditions, it can feel almost impossible to take control of your thoughts. The heightened state of arousal amplifies the cycle of overthinking, making it harder to calm the mind and body.
Recognizing the role overthinking plays is crucial. While it may take extra effort to regain control when your nervous system is hypersensitive, it’s not impossible. Small, consistent steps to break the cycle can make a big difference over time.
How to Break Free from Overthinking
Recognize the Pattern: Awareness is the first step. Notice when your thoughts are spiralling and acknowledge that you’re overthinking.
Set Time Limits for Decisions: Give yourself a specific amount of time to think about an issue. Once the time is up, commit to a decision or action, even if it’s not perfect.
Practice Mindfulness: Mindfulness techniques, such as meditation or deep breathing, can help you stay present and interrupt the overthinking cycle.
Engage in Physical Activity: Exercise can help reduce cortisol levels, but for those suffering from PEM, physical activity can overstimulate the nervous system and worsen symptoms, including overthinking. Opt for gentle, restorative movements like slow stretching, yoga, or even controlled breathing exercises to calm both body and mind.
Shift Your Focus: When you catch yourself overthinking, switch gears. Focus on an engaging activity, like reading, cooking, or a hobby that requires concentration.
Embrace Imperfection: Accept that no decision or outcome will ever be flawless. Trust that you’ll handle whatever comes your way, even if things don’t go perfectly.
Final Thoughts
Overthinking is a thief of energy, joy, and peace. It keeps you locked in a cycle of stress, chasing an unattainable ideal, and preventing you from living fully in the moment. Breaking free takes practice, but it’s possible.
The next time you find yourself spiralling, remember: don’t think, just do. Take a step, however small, and trust yourself to handle the rest. Your mind and body will thank you.
References
Understanding Overthinking and Its Effects: Overthinking can lead to fatigue, headaches, nausea, difficulty concentrating, trouble sleeping, and changes in appetite.
Strategies to Overcome Overthinking: Techniques such as setting time limits for decision-making, practicing mindfulness, and engaging in activities that shift focus can help manage overthinking.
Mindfulness and Overthinking: Incorporating mindfulness practices into daily routines can aid in reducing overthinking and improving mental well-being.
Recognizing Overthinking Patterns: Being aware of overthinking patterns is crucial in addressing and managing them effectively.
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