Why Do I Overthink Everything?

Overthinking can be exhausting and divert attention from the things high-achieving millennial women want to accomplish. It’s hard to second-guess every decision because you don’t want to let someone down or fall short of perfection. Overthinking can be a byproduct of anxiety, but it can also stem from tying your worth to everything you do. It creates a pattern of walking on eggshells and constantly analyzing each choice, which stirs up thoughts that won’t stop and traps you in a cycle of what-ifs. This habit doesn’t just slow you down; it wears you out.

I love the high achiever hustle because your purpose is great. But it must be tempered with a calm, confident mind. Constant striving without inner steadiness leads to burnout, self-doubt, and a feeling of being stuck in your own head.

High achievers often tie identity to output. When the outcome of a project or conversation feels like a reflection of your value, every move is scrutinized. You are more than what you do, and overthinking escalates when you fear not being enough. That’s when overthinking masquerades as preparation or diligence. The mind spins with contingencies, not because of carelessness, but because of deep care and pressure to measure up. What if your best is already enough?

Overthinking also impacts mental wellness. It pulls attention inward, creating emotional fatigue and disconnection. Instead of being present and engaged, women may find themselves mentally rehearsing or looping moments. Over time, this keeps them stuck in their heads instead of grounded in their lives.

So what helps? One powerful shift is challenging the belief that everything must be done perfectly. Progress, not perfection, is what creates momentum. You don’t need to get it right every time to be worthy or respected. When spirals begin, it helps to gently return to what’s real and controllable in the present moment.

Here are three things you can do today when you feel bogged down by overthinking:

Catch It

Notice when your thoughts start spiraling. Just say to yourself, “I’m overthinking again.” Awareness is the first step to calm.

Come Back to Now

Take a deep breath and look around. What’s one thing you can see, hear, or feel right now? Stay there for a few seconds.

Do One Small Thing

Instead of thinking through every option, pick one simple next step. Progress quiets the noise in your mind

I also recommend taking a moment to journal what is circling in your mind. Look at what you can control about it and what you need to surrender. Overthinking does not have to overtake you.

Let's chat in a courtesy consultation to discuss how therapy can help you. Reach out today.