We’ve been taught to label excessive thinking as “overthinking,” just like we label people as “overly emotional” or “too intense.” But the real problem isn’t the amount of thinking—it’s that most of us haven’t been taught what to do with our thoughts.
Here we’ll talk about where overthinking comes from and how you can create a clearer and calmer mind.
Where Overthinking Actually Comes From
Simply put: Overthinking comes from a lack of thought literacy.
Thought literacy is your ability to recognize, understand, manage, and direct your thoughts. It’s knowing how to pause, examine, and use your thoughts rather than getting stuck in them.
Without this skill, repetitive or loud thoughts pile up, drain your energy, and lead to emotional overwhelm.
But with thought literacy, those same thoughts can become useful. They can lead to insight, healing, clarity, or action. The difference is not in how much you think—it’s in how you relate to and manage your thoughts.
Thought Literacy and Overthinking
Let’s look at what this looks like in real life.
Scenario 1: That embarrassing thing you did in 8th grade pops into your head at 2 a.m.
- Someone without thought literacy would likely cringe and spiral. They’re stuck in shame asking, “Why am I like this?” instead of getting sleep.
- Someone with thought literacy would notice the thought and ask, “Why is this coming up now?” They would consider if something triggered it earlier in the day. And they would reflect on how they would handle that situation differently knowing what they know now. From there they would visualize their ideal response and offer themselves some compassion so they can move forward. The thought loses its power.
Scenario 2: You froze during a big presentation at work.
- Without thought literacy your thoughts would spiral. You might think, “I’m terrible at public speaking. I’m not cut out for this. I should avoid these situations.” The thought becomes a belief and fuels more avoidance and anxiety.
- With thought literacy you would think, “That didn’t go as planned. I froze. Why? Was it lack of preparation? Nerves? Do I need to practice more or get feedback?” Instead of spiraling, you shift into problem-solving and growth. And hey, maybe public speaking isn’t for so, you decide to ask someone else to do the presentation next time, that’s okay too. (But it is likely best for your career to learn this skill.)
These aren’t small shifts—they’re the difference between being emotionally stuck and mentally agile.
It’s Not the Thought. It’s What You Do With It.
The goal isn’t to stop overthinking. It’s to become better at thinking. To use your thoughts to your advantage instead of being controlled by them.
Overthinking isn’t a sign that you’re broken. It’s a sign that your brain is trying to figure something out, but it doesn’t have the tools to do it effectively. And that’s what thought literacy gives you: the tools to make sense of your thoughts instead of drowning in them.
You don’t need fewer thoughts—you need more direction. You don’t need to “turn off” your brain—you need to train it to work for you.
When you build thought literacy, overthinking becomes insight. Confusion becomes clarity. Shame becomes self-awareness.
Want to Learn More?
If you’re ready to stop feeling overwhelmed by your thoughts and start using them to your advantage, check out my book Overthink. It teaches you how to decode, direct, and use your thoughts so they work for and not against you.
- Read the introduction to Overthink
- Buy Overthink by Lyndsey Getty on Amazon
Thoughts?