The Unlearning Series, Episode 7

Overthinking – Breaking the Cycle

“What if I fail?”

“What will they think?”

“Did I say the wrong thing?"

Have you ever tried to sleep, only for your mind to keep spinning with questions?

“Did I say the right thing? What if they misunderstood me? Should I have done it differently?”

The body is exhausted, but the mind refuses to rest — looping the same scene again and again.

This is the trap of overthinking.

At first, it feels helpful — as if analyzing every detail will protect us from mistakes. But the truth is, overthinking doesn’t protect us. It paralyzes us. It creates problems that don’t even exist, stealing away our peace and energy.

Why We Overthink

Psychology explains that overthinking is often linked to anxiety and fear of uncertainty. Our brains crave control, so when something feels unclear, we replay it, hoping for certainty.

Spiritually, it comes from forgetting that we are not in charge of everything. The Qur’an reminds us:

“And whoever relies upon Allah – then He is sufficient for him.” (Surah At-Talaq 65:3)

When we try to control outcomes with endless thoughts, we only weigh ourselves down. True peace comes from trusting the One who controls everything.

The Cost of Overthinking

Sleepless nights and mental exhaustion

Difficulty making decisions (analysis paralysis)

Increased stress, anxiety, and self-doubt

Missing out on the present moment

Overthinking doesn’t solve the problem; it creates more.

Gentle Ways to Unlearn Overthinking

1. Catch the Thought Spiral (CBT Technique)

In Cognitive Behavioral Therapy (CBT), a helpful method is thought labeling.

When your mind starts looping, pause and name it:

“This is overthinking.”

“This is a worry, not a fact.”

By naming it, you create distance between yourself and the thought.

2. Practice “Worry Time”

Set aside 10–15 minutes in your day just for worrying. Write down all your “what ifs.” Once the time is up, set it aside. This trains your brain not to carry worries into every moment.

3. Ground Yourself in the Present

Use mindfulness techniques: notice your breathing, look around and name five things you see, or focus on a simple activity. The more you train your mind to stay here, the less it wanders into endless loops.

4. Shift from Control to Trust

Remind yourself: I can do my part, but the outcome is in Allah’s hands.

Repeat: “HasbunAllahu wa ni‘mal wakeel” (Allah is sufficient for us, and He is the best disposer of affairs).

This isn’t giving up — it’s giving over the burden that was never yours to carry.

Final Reflection

Overthinking convinces us that if we think harder, we’ll feel safer. But safety doesn’t come from endless loops of thought. It comes from clarity, presence, and trust.

Unlearning overthinking is not about silencing your mind completely — it’s about retraining it to pause, to let go, and to rely on Allah when things are beyond your control.

Think less. Live more. Trust deeply

Connect with me

Bisma Shaukat 

Clinical Psychologist | Researcher | Writer