When Does Overthinking Become a Compulsion?

But if you’re stuck in a mental loop that feels impossible to step out of, it might be more than just overthinking. It might actually be a compulsion.

So how do you know the difference?

Let’s think about when overthinking starts to cross that line, and why it matters.

What even is a mental compulsion?

When people think of OCD, they usually imagine physical rituals like handwashing or checking doors. But not all compulsions are things you can see.

Many people with OCD also do their compulsions in their heads. These are called mental compulsions, and they’re really common, especially in people who struggle with constant rumination.

A mental compulsion is anything your brain does to try and:

• feel certain
• get relief from anxiety
• “solve” a thought that feels threatening or uncomfortable
  
  

If you’re constantly thinking about something because you’re trying to feel better, feel certain, or feel safe, there’s a good chance it’s a compulsion.

So when does overthinking become a compulsion?

Here are some signs to watch out for:

1. You’re not overthinking because you want to, it feels like you have to 

You don’t feel like you’re choosing to think about it. You feel compelled to go over it, again and again, even when you’re desperate to let it go.

2. You’re looking for certainty or reassurance

You’re not just thinking for the sake of reflection. You’re trying to figure something out, solve a “what if,” or prove to yourself that something bad didn’t happen. This is especially common in OCD, and it keeps the anxiety cycle going.

3. The thinking doesn’t bring relief, or only brings relief for a moment

You go over it a hundred times. You get a bit of reassurance. Then five minutes later, you’re back in the spiral. That’s a classic compulsive loop.

4. It feels urgent, exhausting, and never finished

You’re constantly trying to find the right answer. You need to feel sure. You can’t move on until your brain gives you a sense of certainty, but that moment never really comes.

Why is this important?

Because if you’re trying to manage overthinking by thinking more, and it’s actually a compulsion, you’re going to feel more stuck, not less.

The more you engage with the thoughts, the louder they get.

The more you try to solve them, the more powerful they feel.

And the more relief you chase, the less peace you actually get.

This is why compulsive overthinking is so exhausting. You’re on a mental hamster wheel and calling it problem-solving, but your not actually moving forward.

What can you do instead?

If this sounds like you, the key isn’t to think harder or better or longer. It’s to stop feeding the loop.

That might look like:

• Not answering the “what if” questions your brain throws at you
• Letting uncertainty hang around without rushing to fix it
• Learning to spot the difference between helpful reflection and compulsive rumination
• Practicing self-compassion, even when your thoughts feel intense
  
  

And no, you don’t have to figure that all out on your own.

This is exactly what I help people with in therapy.

We work together to understand how OCD and anxiety show up in your mind, and how to respond in a way that actually gives you back your peace.

Looking for an OCD therapist in the UK?

I specialise in helping people who are stuck in rumination and mental compulsions, especially when the outside world can’t see what’s going on inside. If you’re tired of overthinking everything and ready for a new way forward, I’d love to help. Get in touch for a free consultation

Jess X