When Overthinking Takes Over: Helping Teens and Young Adults Break the Anxiety Cycle

Overthinking is one of the most common concerns teens and young adults bring into therapy. It often sounds like replaying conversations, worrying about what might go wrong, or feeling mentally stuck in “what if” loops.

While overthinking can feel productive, it usually increases anxiety rather than resolving it.

Why anxious minds overthink

Overthinking is the brain’s attempt to gain control and prevent mistakes. For teens and young adults, this can be amplified by:

• Academic pressure

• Social comparison

• Fear of failure

• High expectations from self or others

The problem is that reassurance-seeking and mental reviewing rarely bring relief.

Signs overthinking is becoming a problem

• Difficulty sleeping due to racing thoughts

• Constant self-doubt

• Avoidance of decisions

• Physical tension or fatigue

• Feeling mentally exhausted

What actually helps

Breaking the overthinking cycle often involves learning how to:

• Respond to anxious thoughts instead of engaging with them

• Tolerate uncertainty

• Shift attention intentionally

• Build confidence through action, not reassurance

Therapy provides a space to practice these skills in a supportive, non-judgmental way.

Teens and young adults in Newport Beach, Costa Mesa, and Huntington Beach often benefit from learning tools that reduce rumination while increasing self-trust.