Anxiety: 7 mistakes you’re making with your overthinking (and how to fix them)
- Dr. Layne McDonald
- Jul 14
- 5 min read
Executive Summary
Overthinking is a mental loop that drains your energy and disconnects you from God’s presence. By identifying common mistakes like catastrophizing, replaying the past, and seeking perfection, you can begin to rewire your brain and reclaim your peace through biblical truth and practical action.
How do I stop overthinking and find peace?
To stop overthinking, you must shift from rumination to revelation. This involves identifying the specific "thought loops" that fuel your anxiety, taking those thoughts captive according to 2 Corinthians 10:5, and replacing them with God's promises. Practical steps include setting mental boundaries, practicing daily gratitude, and grounding your identity in Christ rather than your circumstances.
Last Updated: July 14, 2026
If you’ve ever found yourself lying awake at 3:00 AM, replaying a conversation from three years ago or imagining every possible way your next meeting could go wrong, you know that overthinking isn't just "thinking too much." It’s a weight. It’s a thief. It’s a mental hamster wheel that burns calories but gets you nowhere.
As a pastor and coach, I’ve seen how overthinking acts as a barrier to the "true north" God has for our lives. We want to hear God’s voice, but the noise of our own analysis is too loud. We want to lead with courage, but the fear of making a mistake keeps us paralyzed.
The good news is that your brain is not stuck. Through the power of the Holy Spirit and the science of neuroplasticity, you can actually break these loops. But first, you have to see the mistakes you’re making.
1. Catastrophizing the "What-Ifs"
The most common mistake we make is turning a possibility into a certainty. When we catastrophize, we take a small concern (e.g., "I haven't heard back from my boss") and turn it into a disaster ("I'm definitely getting fired and we'll lose the house").
Psychologically, this keeps your nervous system on high alert. Spiritually, it’s an attempt to live in a future that hasn't happened yet: and one where you’ve forgotten God is present.
The Fix: Practice "What-Is" thinking instead of "What-If" thinking. Ask yourself: What is true right now? Bible Gateway reminds us in Philippians 4:8 to think about whatever is true and noble. If it’s not true yet, it doesn’t deserve your mental real estate.
2. Replaying the Past Like a Movie
Do you have a "greatest hits" reel of your most embarrassing moments or failures? Dwelling on past mistakes keeps you stuck in guilt rather than moving toward growth.
When we replay the past, we are trying to change something that is unchangeable. This leads to spiritual exhaustion and prevents us from seeing the new things God is doing (Isaiah 43:19).
The Fix: Receive the "once-and-for-all" nature of forgiveness. If you’ve confessed it, God has moved on. You should too. As I discuss in my post on finding your true north when exhausted, your past does not define your purpose.
3. Chasing Perfection Instead of Grace
Many overthinkers are actually "closet perfectionists." We analyze every detail because we believe that if we just think about it enough, we can avoid making any mistakes. This is a trap. Perfectionism is a form of pride: it assumes we can control outcomes that only God can handle.
The Fix: Embrace "B-Minus" work for God’s glory. This doesn't mean being lazy; it means understanding that your worth is not tied to your performance. According to the American Psychological Association, perfectionism is a major driver of chronic anxiety. Replace it with the truth that God’s power is made perfect in your weakness (2 Corinthians 12:9).
4. Paralysis by Analysis
Have you ever researched a $20 purchase for three hours? Or waited so long to make a decision that the opportunity passed you by? Overthinking often disguises itself as "due diligence," but if it leads to paralysis, it’s actually fear.
The Fix: Use the "5-Minute Rule." If a decision won't matter in five years, don't spend more than five minutes on it. For bigger decisions, seek wise counsel, pray for wisdom (James 1:5), and then move. God can steer a moving ship much easier than one stuck at the dock.
5. Fixating on What You Can’t Control
We overthink things like other people’s opinions, the economy, or the weather. We loop these thoughts because we are trying to gain a sense of safety. However, control is an illusion.
In my coaching sessions, I often tell leaders that they are responsible for their effort, not the outcome.
The Fix: Draw a circle. Inside the circle, write what you can control (your attitude, your boundaries, your prayer life). Outside the circle, write what you can’t. Give everything outside that circle to God. For more on this, check out my guide on setting biblical boundaries.
6. Trusting Your Feelings Over the Truth
Overthinkers often fall into "emotional reasoning." We think: I feel anxious, so there must be something to be worried about. Or: I feel like a failure, so I am one. Feelings are indicators, not dictators. They tell you how you’re doing, but they don’t always tell you the truth.
The Fix: Align your feelings with the Word of God. When an anxious feeling rises, don't just "feel it out." Challenge it with Scripture. Neuroscience, as explored by Dr. Caroline Leaf, shows that we can physically rewire our brains by choosing to focus on life-giving truth rather than toxic thoughts.
7. Trying to Solve It Alone
The final mistake is keeping the overthinking loop inside your own head. Isolation is where anxiety grows. When we don't speak our worries out loud, they seem much larger and more "factual" than they actually are.
The Fix: Speak it to someone you trust. Whether it's a mentor, a coach, or a small group, sharing the burden breaks the power of the loop. This is why we prioritize hearing God's voice in community.
Comparison: Overthinking vs. Holy Reflection
Feature | Overthinking (Toxic Loop) | Holy Reflection (Life-Giving) |
Focus | On the problem / self | On the Promise / God |
Goal | To gain control | To gain wisdom |
Result | Exhaustion & Fear | Peace & Clarity |
Voice | Critical and Shaming | Kind and Convicting |
Timeline | Stuck in the past/future | Present with God |
How to Start Fixing It Today
Winning the battle of the mind is a daily rhythm. It's about moving from "What if?" to "Even if."
What if I fail? Even if you do, God’s grace is sufficient.
What if they reject me? Even if they do, you are accepted by the Beloved.
Start by choosing one of these seven mistakes to work on this week. Write down the corresponding verse and put it where you can see it. When the loop starts, interrupt it with the truth.
FAQ: Common Questions About Overthinking
Is overthinking a sin?
Overthinking is not a sin, but it is a symptom of a heart that is struggling to trust God. It is a burden that God wants to lift from you. Rather than feeling guilty about overthinking, see it as an invitation to lean deeper into God's presence.
How can I tell the difference between God's voice and my overthinking?
Overthinking is usually frantic, repetitive, and fear-based. God's voice is often described as a "still, small voice" that brings peace, even if the message is challenging. Overthinking makes you feel trapped; God's voice leads to freedom.
Can Scripture really change my brain?
Yes. Modern neuroscience confirms that our thoughts physically shape our neural pathways. When you meditate on Scripture, you are quite literally "renewing your mind" as described in Romans 12:2, creating new pathways of peace and resilience.
What should I do when I can't stop my thoughts at night?
Try a "brain dump" before bed. Write down everything you are worried about on a piece of paper, then pray over that list, literally handing each item to God. Remind yourself that God does not sleep, so you can (Psalm 121:4).
One Clear Next Step: If you're feeling stuck in a loop of overthinking and want a personal guide to help you find your true north, I invite you to book an Introductory Consultation with me. Together, we can map out a path toward emotional health and spiritual clarity.
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