What Does the Bible Say about Overthinking?

At some point, we all overthink something. It could be due to several different factors, but the result is the same. We spend an inordinate amount of time running through the circumstance ahead or behind us. 

As usual, the Bible has much to say about this common human experience. 

What Does It Mean to Overthink?

Overthinking refers to continuously analyzing and dwelling on the same thoughts or problems without reaching a resolution. It involves an excessive amount of time and energy spent ruminating on situations. Overthinkers tend to get trapped in a cycle of worry and doubt, which can lead to heightened anxiety, stress, and even depression.

One common form of overthinking is ruminating about past events. This involves replaying conversations, interactions, or decisions over and over in one’s mind. For instance, after a job interview, an overthinker might repeatedly analyze their responses, worrying about whether they said the right things or made a good impression. Overthinking can also involve obsessing over perceived flaws or mistakes. For example, after a social interaction, an overthinker might fixate on a comment they made, worrying that it was inappropriate or that it might have offended someone.

Another example is excessive worrying about future events, often anticipating the worst-case scenarios and imagining all the things that could go wrong. For example, someone might obsessively worry about an upcoming presentation at work, envisioning all the ways it could fail or go awry. In another instance, someone might overthink their health, constantly worrying about potential illnesses or symptoms. They may spend hours researching online, seeking reassurance, or obsessively monitoring their body for signs of trouble.

Decision paralysis occurs when a person becomes so caught up in analyzing all the possible outcomes and consequences of a decision that they are unable to make a choice. For instance, when deciding whether to take a new job offer, an overthinker might weigh the pros and cons so extensively that they become overwhelmed and unable to make a clear decision.

Overthinkers often struggle with perfectionism, constantly striving to meet unrealistic standards. This can manifest in various areas of life, such as work, relationships, or personal goals. For example, an overthinker might spend an excessive amount of time on a work project, trying to perfect every detail.

In relationships, an overthinker might constantly analyze their partner’s words and actions, looking for hidden meanings or signs of trouble. This can lead to misunderstandings, mistrust, and unnecessary conflict. If a husband or wife doesn’t respond to a text message right away, an overthinker might assume they are upset or disinterested.

As we all know, overthinking leads to various problems.

What Is the Problem with Overthinking?

Overthinking presents a significant problem because it traps individuals in a cycle of repetitive thoughts that can be difficult to escape from. By continuously analyzing every detail and potential outcome, people who overthink can experience heightened levels of stress, anxiety, and depression.

When someone consistently dwells on negative or worrisome thoughts, their body remains in a heightened state of alert. This prolonged stress response can lead to various physical health problems. For example, stress hormones like cortisol can increase blood pressure, which over time, may contribute to cardiovascular diseases. Additionally, chronic stress can weaken the immune system, making individuals more susceptible to illnesses.

Another physical consequence of overthinking is sleep disturbance. People who overthink often find it difficult to relax and fall asleep because their minds are constantly racing with thoughts. This can lead to insomnia or poor-quality sleep, which in turn affects overall health. Lack of sleep can impair cognitive function, reduce concentration, and lower productivity. It can also exacerbate mental health issues, creating a vicious cycle where poor sleep fuels further overthinking.

Mentally, overthinking can lead to anxiety. When individuals continually worry about potential future events or dwell on past mistakes, they can develop generalized anxiety disorder (GAD). GAD involves persistent and excessive worry about various aspects of life, such as work, health, and relationships. For instance, someone might overthink an upcoming job presentation, imagining all the ways it could go wrong, which can lead to significant anxiety and avoidance behaviors.

Depression can be linked to overthinking. Ruminating on negative experiences or self-criticism, people can fall into a depressive state. Rumination involves repetitively thinking about the causes, consequences, and symptoms of one’s distress, rather than focusing on solutions. This pattern of thinking can intensify feelings of helplessness and hopelessness, core symptoms of depression. For example, someone who constantly replays a breakup in their mind might begin to feel unworthy of love, leading to deep sadness and withdrawal from social activities.

Overthinking can also impair decision-making. Overanalyzing every potential outcome leads to analysis paralysis, where people don’t make any decision at all. This can result in missed opportunities and increased stress. For instance, an overthinker might struggle to choose between two job offers, weighing every possible pro and con until the deadline passes, leaving them feeling regretful and stuck in their current situation.

Excessive worry about what others think or incessantly analyzing every interaction can lead to misunderstandings and conflict in relationships, causing great harm. For example, if someone continually questions their partner’s motives or actions, it can create tension and mistrust. Constant scrutiny can make it difficult to maintain healthy, supportive relationships, potentially leading to isolation and loneliness.

Physically, overthinking can manifest as headaches, muscle tension, and gastrointestinal issues. The constant mental strain can lead to tension headaches or migraines, and the body’s stress response can cause muscle tightness, especially in the neck and shoulders. Additionally, stress can affect the digestive system, leading to problems such as irritable bowel syndrome (IBS) or other gastrointestinal disturbances.

With all these potential issues, even several at once, surely our loving Father seeks a better way for us.

What Does the Bible Say about Overthinking?

The Bible addresses overthinking and worry extensively, offering guidance and reassurance to those who struggle with these issues.

One of the most direct teachings on worry comes from Jesus in the Sermon on the Mount. In Matthew 6:25-34, Jesus advises his followers not to worry about their lives, what they will eat or drink, or about their bodies and what they will wear. He points out that life is more than food and the body more than clothes. Jesus uses the example of birds and lilies, noting that God provides for them, even though they don’t toil or spin. He concludes by stating, “Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own” (Matthew 6:34). Christ encourages believers to trust in God’s provision and to focus on living in the present rather than being consumed by future uncertainties.

Scripture emphasizes the importance of faith in combating worry. In Proverbs 3:5-6, believers are instructed to “Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight.” Believers need to rely on God rather than their own understanding, which is often the root of overthinking. Trusting in God’s wisdom and guidance can alleviate the burden of trying to control or predict every outcome.

1 Peter 5:7 encourages believers to “Cast all your anxiety on him because he cares for you.” Here, the apostle reassures Christians that they can bring their worries and anxieties to God, who cares deeply for them. This act of casting anxiety onto God can be a powerful step in releasing the grip of overthinking and experiencing divine comfort and care.

In addition, Psalm 94:19 offers comfort to those who struggle with overthinking and anxiety: “When anxiety was great within me, your consolation brought me joy.” Thankfully, the verse acknowledges the reality of anxiety but also points to the joy and consolation found in God. It reassures believers that they are not alone in their struggles and that God provides solace amidst their worries.

How Can We Keep from Overthinking?

What a gift we have in Christ! He has empowered us to rest in his love and peace instead of overthinking. 

First, we must reject overthinking or worry as part of our identity. We may struggle with worry, but our identity as disciples of Jesus comes from Christ alone, not our temptations or struggles. At the same time, we don’t dismiss the struggle. We acknowledge our temptation to overthink and worry. With this admission, we can begin to address our weakness with God’s power. 

We begin with prayer and supplication, aligning with the truth that only God can help us against worry. Philippians 4:6-7 advises, “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” By turning to prayer, we shift our focus from our anxieties to God’s presence and power. This act of surrender allows us to experience divine peace, which guards against the mental turmoil of overthinking.

Trusting in God’s plan is another crucial strategy. As we’ve already looked at Proverbs 3:5-6, we must rely on God’s wisdom rather than our own understanding. No matter how much we worry or think, it profits us nothing! Jesus said, “Which of you by worrying can add one cubit to his stature” (Matthew 6:27)? Overthinking is fruitless, but trusting in God changes things. From a few verses earlier, Matthew 6:34: “Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.” God calls us to focus on the present moment rather than getting lost in future uncertainties. Practicing mindfulness involves being fully present and attentive to the current moment, which can reduce the propensity to overthink about past regrets or future anxieties.

This leads us to thankfulness. Paul instructs in 1 Thessalonians 5:18, “Give thanks in all circumstances; for this is God’s will for you in Christ Jesus.” Cultivating a habit of gratitude helps shift the focus from what is lacking or uncertain to what is already provided and certain. Changing our perspective significantly reduces anxiety and overthinking, anchoring the mind in heavenly thoughts, founded on eternal and unchanging truth.

The Bible is filled with promises and reassurances that can fortify the mind against worry. Meditating on verses like Psalm 55:22, “Cast your cares on the Lord and he will sustain you; he will never let the righteous be shaken,” helps internalize God’s commitment to care for us. Regularly reading and reflecting on such Scriptures can reinforce a mindset of trust and peace.

God has given us the fellowship of other believers, as well. “And let us consider how we may spur one another on toward love and good deeds, not giving up meeting together, as some are in the habit of doing, but encouraging one another” (Hebrews 10:24-25). Christ, through others, provides emotional and spiritual support, reducing feelings of isolation that can exacerbate overthinking and worry. Sharing concerns with trusted friends or mentors can offer new perspectives and reassurance.

Finally, and most importantly, seek the Kingdom of God! We’ve been given a purpose and focusing on this world-changing mission reorients our priorities and alleviates worry. Jesus promises his full provision if we will do so. Aligning our life with God’s Kingdom, we find greater clarity and peace, making it easier to let go of worries about material needs and future outcomes. He’s a good Father, and he knows what we need. And it’s his joy to give us good gifts (Matthew 7:11). Trust his heart and seek the things that last.

Peace.

Photo credit: ©Getty Images/Asia Vision

Britt Mooney lives and tells great stories. As an author of fiction and non-fiction, he is passionate about teaching ministries and nonprofits the power of storytelling to inspire and spread truth. Mooney has a podcast called Kingdom Over Coffee and is a published author of We Were Reborn for This: The Jesus Model for Living Heaven on Earth as well as Say Yes: How God-Sized Dreams Take Flight.