Overthinking and Rumination

Overthinking is when your thoughts keep going — long past the point where they’re useful. It might feel like a stuck engine, constantly running but going nowhere.

Rumination is a type of overthinking where the same thought or worry loops on repeat. Often, it focuses on something from the past — a mistake, conversation, or situation — and replays it again and again.

Both can feel:

• Exhausting
• Emotionally draining
• Hard to stop, even when you want to
• Like you’re “mentally stuck”

Neurodivergent people — especially those with ADHD, autism, or anxiety — may experience overthinking and rumination more often or more intensely. The brain’s ability to zoom in, reflect deeply, or spot patterns can sometimes spiral into worry or self-blame.

Some common forms include:

• Replaying past conversations
• Predicting every possible outcome before making a decision
• Obsessing over how something might be received
• Feeling like you can’t rest until every detail is “solved”

These thinking patterns aren’t a flaw — but they can become overwhelming. Recognising them is the first step toward finding tools to ease the mental load.