Overthinking & Negative Thought Patterns in Teens: Signs and Strategies
Does your teen seem to be constantly stuck in their own head, replaying conversations, or expecting the worst? If so, know that they’re not alone. Many teens struggle silently with overthinking, and while these patterns can seem like normal stress, they may indicate a deeper problem.
Teen overthinking can become a habit that slowly knocks their self-esteem, increases anxiety, or disrupts their emotional regulation. Plus, without intervention, overthinking can spiral into mental health conditions such as generalized anxiety and depression.
It can be difficult to tell the difference between “normal” teen stress and signs of a deeper issue. Still, early awareness and the right support can make a significant difference. This page can help you better understand teen overthinking by discussing:
- What teen overthinking is
- Common negative thought patterns and cognitive distortions in teens
- How to recognize obsessive thinking
- Effective coping strategies for teens
- Therapy for rumination in teens
- Where to find professional support
Understanding Overthinking in Teens
It’s common to spend time considering potential outcomes of a life-changing decision, but overthinking is something different. To help clarify the differences between productive deliberation and overthinking, we provide definitions for overthinking and rumination below.
What Is Overthinking?
Overthinking means thinking about something too much. You put so much time into thinking about or analyzing something that, instead of being helpful, the process is actually harmful or counterproductive.1
Sometimes, it might feel like you can’t stop yourself from dwelling on things. So, before you know it, thoughts can lead to a downward spiral of negative assumptions about the world. For instance, you may find yourself having thoughts like Everybody hates me, I’ll never get this work done on time, or What if something bad happens?
These thoughts are signs of overthinking. And, although overthinking can feel useful in the moment (after all, you’re being diligent and careful by analyzing every detail, right?), it actually leaves you feeling stuck, worried, and indecisive. You may spend so long overthinking that you miss a deadline or end up losing sleep.
Overthinking is often linked with anxiety and rumination in adolescents. But what is rumination?
What Is Rumination?
The American Psychological Association defines rumination as “…obsessional thinking involving excessive, repetitive thoughts or themes that interfere with other forms of mental activity.”2
Essentially, rumination is the process of repetitive negative thinking, often revolving around past events. It can feel difficult to disengage from rumination, as though you are being dragged down into a negative pit.
The Impact of Overthinking and Rumination
Rumination and overthinking have been linked to several negative outcomes through research.
For instance, rumination can make it difficult to get to sleep and result in worse sleep quality.3 Rumination can also lead to negative thinking, poor problem-solving skills, affect your ability to communicate with others and build relationships, and even contribute to developing anxiety and depression.4,5
Additionally, chronic overthinking may cause academic issues and problems in relationships. It is frequently linked to health conditions, such as depression, anxiety, obsessive-compulsive disorder (OCD), post-traumatic stress disorder (PTSD), and somatic symptom disorder.4,6,7
We all overthink sometimes, whether it’s about what clothes to wear to an interview or what could go wrong when giving a presentation. However, when overthinking becomes a daily occurrence or affects your ability to function, it can become problematic.
Understanding common negative thought patterns can help you break the unhelpful cycle of overthinking.
Common Negative Thought Patterns in Adolescents
Overthinking often involves certain thought patterns called “cognitive distortions.” In a nutshell, cognitive distortions are negative or irrational patterns in thinking.8 Therefore, they do not reflect facts, as they are instead distorted or “skewed” in some way.
Type of Cognitive Distortions
Ten common cognitive distortions may be present in overthinking in teens. These are:9,10
- All-or-nothing thinking: Things are seen in absolute terms, such as black or white, right or wrong, success or failure
- Over-generalizing: Making general statements based on one negative event
- Mental filtering: Picking out only the negative and dwelling on it
- Discounting the positive: Ignoring or rejecting positive experiences
- Jumping to conclusions: Automatically assuming things will turn out negatively when there are no signs or facts to support this thought. Two examples of this are “mind-reading” and “fortune-telling”
- Catastrophizing: Seeing problems as bigger than they really are and focusing on the worst possible outcomes
- Emotional reasoning: Believing that feelings are proof of facts
- “Should” statements: Having potentially unrealistic expectations about how things “should” be
- Labeling: Putting a label on yourself as a result of making a mistake or because of a specific event
- Personalization and blame: Holding yourself fully responsible for something that wasn’t completely under your control.
Examples of Cognitive Distortions in Teens
To illustrate what cognitive distortions may look or sound like in teens, here are some examples:
I didn’t get 100% on the test, so I’ve failed – all-or-nothing
I never do anything right – over-generalizing
Well, anyone could have done that (after getting a good grade) – discounting the positive
- They’re ignoring me (when a friend doesn’t text back) – jumping to conclusions
- I feel so guilty right now, it must mean I’m an awful person – emotional reasoning
- If I fail this test, I’ll fail this class, I’ll never get into a college, and my future will be over – catastrophizing
- I should be able to do this, I should be smarter than this – “should” statements
- I got a question wrong on the assignment, I’m a complete failure – labeling
- My parents are getting divorced. If I behaved better, this wouldn’t be happening – personalization and blame
We all overthink occasionally, so some of the above thinking patterns may seem familiar. However, when these thought processes become a regular occurrence, they can affect how you see yourself, others, and the world around you. Recognizing the signs of teen overthinking is the first step to changing cognitive distortions.
Signs of Overthinking in Teens
If you’re worried that your child’s overthinking may be causing them problems, knowing the signs to look for can help you provide the support they need.
Some of the most common signs of teen overthinking include:6
- Trouble concentrating
- Obsessing over one thing
- Being unable to think about anything else
- Saying they always feel “worried” or “anxious”
- Feeling mentally fatigued
- Having lots of negative thoughts
- Being preoccupied with things outside of their control
- Thinking of all the possible worst-case scenarios
- Replaying situations or conversations over and over again
- Second-guessing decisions they have already made
Additionally, if a child is overthinking as a result of anxiety, they may show the following behavioral symptoms:6,11
- Inability to relax
- Irritability
- Being sensitive to criticism
- Withdrawing from others socially
- Avoiding new or challenging situations
- Drop in grades
- Seeking reassurance constantly
- Sleep issues
If you recognize some of the above symptoms, your child may be stuck in a cycle of negative thought patterns and overthinking. Fortunately, there are techniques and strategies that they can use to achieve a more balanced cognitive process.
Coping Strategies for Overthinking in Teens
Overthinking in teens can feel like an endless negative cycle that they can’t escape from. However, there are ways of building resilience against overthinking and promoting mental clarity in teens. Tackling overthinking spirals may require a three-pronged approach: stress reduction, positive distraction, and challenging the thoughts.
We provide tips that align with each of these approaches in the upcoming sections.
Stress Reduction
Stress can make you more likely to overthink. Therefore, finding ways to reduce stress levels can have a positive impact.6 Some suggestions, especially if you experience stress-related negative thoughts, include:
- Practicing mindfulness for teens: Mindfulness and meditation can help reduce stress levels.12
- Journaling: Regularly writing your thoughts and feelings down can feel cathartic, help you recognize patterns in your thoughts, and alleviate stress.13
- Being creative: Doing something creative, such as drawing, singing, or crafting, can help relieve stress and allow you to express your feelings in healthy ways.14
- Exercising: Physical activity, such as playing sports, going for a walk, or doing yoga, can act as a natural stress-buster and boost the feel-good chemicals (endorphins) in your body.15
Remember to experiment with different stress-relief techniques. We are all unique, so some things may “click” for you, and others, perhaps not so much.
Positive Distraction
Research shows that engaging in a positive, healthy distraction can help you disengage from overthinking and rumination.5,16 It allows you to take some time to breathe and find a fresh perspective on your thoughts when they return.
Next time you notice yourself being pulled into an overthinking cycle, you could try using a healthy distraction to distance yourself from it. For instance, taking a walk, playing sports, doing yoga, watching a movie, playing a game, or reading a book.
Challenging Your Thoughts
The first step to challenging cognitive distortions or negative thoughts is to recognize them when they happen. The process of knowing when you are ruminating or overthinking can help you get back on track.17 One way of doing so is by keeping a thought record – a log of what your thoughts are, when they happen, and why they might occur.
Once you recognize cognitive distortions, there are several techniques you can use to challenge them, such as:
- Reality checking: When having negative thoughts, you could ask yourself what the evidence is for the thought, or whether it’s really true.
- Reframing thoughts: Cognitive distortions do not reflect reality. Therefore, you could try reframing them for more accuracy.18 For example, instead of thinking I failed this test, I’m stupid, you might reframe this as I failed the test. I can improve next time by preparing better for the exam.
- Looking at the bigger picture: Gaining perspective by looking at the bigger picture can help you to let go of the smaller hurdles and prioritize more serious challenges.18 For instance, you could imagine zooming out from your thoughts and worries, or consider how the specific worry or decision will affect you in five years.
- Reflecting on the positives: It’s easy to get caught up in the negatives, but shifting focus to the positive can help you gain a new perspective and reframe your thoughts.6
- Focusing on what you can control: Some things are going to be out of your control, and learning to accept that, along with the thoughts and fears it may bring, can help you to feel better.19
- Practicing mindfulness: Mindfulness can help you disengage from ruminations, bring your mind away from negative thoughts, and place you back into the present moment.6,16,20
When to Seek Professional Support
Sometimes, coping strategies alone aren’t enough to bring relief from the effects of negative thoughts. If your teen finds it difficult to control their overthinking, it causes them distress, or they are having problems functioning due to their thought processes, seeking professional support can help.
Therapy is available to help teens struggling with their thoughts. Three evidence-based therapeutic approaches that can help teens with rumination and overthinking are:
- Cognitive behavioral therapy (CBT): CBT is a structured therapy that focuses on changing unhelpful thoughts, beliefs, and behaviors.21 Additionally, it can teach teens the skills needed to cope with ruminative thoughts.
- Mindfulness-based cognitive therapy (MBCT): MBCT can help reduce rumination by teaching teens how to let go of or disengage from certain thoughts.22
- Acceptance and commitment therapy (ACT): ACT can teach teens to accept thoughts without judgment or emotional pull, which can be useful for overcoming overthinking.17
In general, therapy can have an overall positive impact on teens, providing them with the opportunity to learn, grow, and regain control over their thoughts and emotions. Although early intervention is recommended, it’s never too late to seek help.
Mission Prep: Supporting Emotional Regulation in Teens
Constant overthinking can leave teens feeling anxious, drained, or low. But they don’t have to stay on this path. With the right help, they can learn to manage their thoughts and avoid negativity traps, leading them to a more optimistic outlook.
At Mission Prep, we support teens experiencing mental health challenges through evidence-based therapy, medication management, and family support. We also collaborate with teens to create individualized treatment plans to ensure they receive the most appropriate resources to support them in reaching their goals.
If your teen is ready to overcome overthinking, reach out to us today to find out how we can support them on their journey.
References
- Merriam-Webster. (2025). Overthink. In Merriam-Webster Dictionary. https://www.merriam-webster.com/dictionary/overthink
- American Psychological Association (APA). (2023, November 15). Rumination. APA Dictionary of Psychology. https://dictionary.apa.org/rumination
- Marini, C. M., Wilson, S. J., Nah, S., Martire, L. M., & Sliwinski, M. J. (2020). Rumination and sleep quality among older adults: Examining the role of social support. The Journals of Gerontology Series B, 76(10), 1948–1959. https://doi.org/10.1093/geronb/gbaa230
- Ehring, T. (2021). Thinking too much: rumination and psychopathology. World Psychiatry, 20(3), 441–442. https://doi.org/10.1002/wps.20910
- American Psychiatric Association. (2020, March 5). Rumination: a cycle of negative thinking. https://www.psychiatry.org/news-room/apa-blogs/rumination-a-cycle-of-negative-thinking
- Morrin, A. (2025, October 7). How to stop Overthinking. VeryWell Mind. https://www.verywellmind.com/how-to-know-when-youre-overthinking-5077069
- Jones, H. (2023, October 2). 10 exercises that help you Stop Overthinking. VeryWell Health. https://www.verywellhealth.com/how-to-stop-overthinking-7570368
- Hartney, E. (2023, November 8). 10 cognitive distortions that can cause negative thinking. Verywell Mind. https://www.verywellmind.com/ten-cognitive-distortions-identified-in-cbt-22412
- The Pennsylvania Child Welfare Resource Center, Burns, D., & The Resilience Alliance. (2011). Thinking about thinking. https://www.pacwrc.pitt.edu/curriculum/313_MngngImpctTrmtcStrssChldWlfrPrfssnl/hndts/HO15_ThnkngAbtThnkng.pdf
- Chand, S. P., Kuckel, D. P., & Huecker, M. R. (2023, May 23). Cognitive Behavior Therapy. StatPearls – NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK470241/
- Miller, C. (2025, August 27). How anxiety affects teenagers. Child Mind Institute. https://childmind.org/article/signs-of-anxiety-in-teenagers/
- APA. (2019, October 30). Mindfulness meditation: A research-proven way to reduce stress. https://www.apa.org/topics/mindfulness/meditation
- Schaufel, M., Moss, D., Donovan, R., Li, Y., & Thoele, D. G. (2021). Better Together: Long-term Behaviors and Perspectives after a Practitioner–Family Writing Intervention in Clinical Practice. The Permanente Journal, 25(2), 1. https://doi.org/10.7812/tpp/20.250
- APA. (2023, July 6). New APA poll: Americans who engage in creative activities at least weekly report better mental health. https://www.psychiatry.org/news-room/news-releases/new-apa-poll-americans-who-engage-in-creative-acti
- Mayo Clinic. (2025, September 19). Exercise and stress: Get moving to manage stress. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469
- Hilt, L. M., & Pollak, S. D. (2012). Getting Out of Rumination: Comparison of three brief interventions in a sample of youth. Journal of Abnormal Child Psychology, 40(7), 1157–1165. https://doi.org/10.1007/s10802-012-9638-3
- Gordon, K. (2019, May 6). 9 strategies for overcoming overthinking. Psychology Today. https://www.psychologytoday.com/us/blog/out-of-the-ivory-tower/201905/9-strategies-for-overcoming-overthinking
- Lamothe, C. (2024, July 3). 14 Ways to Stop Overthinking. Healthline. https://www.healthline.com/health/how-to-stop-overthinking#conquer-an-ts
- Ford, B. Q., Lam, P., John, O. P., & Mauss, I. B. (2017). The psychological health benefits of accepting negative emotions and thoughts: Laboratory, diary, and longitudinal evidence. Journal of Personality and Social Psychology, 115(6), 1075–1092. https://doi.org/10.1037/pspp0000157
- WebMD. (2024, July 4). ADHD: Help your teen transform negative thoughts. https://www.webmd.com/add-adhd/childhood-adhd/ss/slideshow-teens-with-adhd-tips-for-transforming-negative-thoughts
- Curtiss, J. E., Levine, D. S., Ander, I., & Baker, A. W. (2021). Cognitive-Behavioral Treatments for Anxiety and Stress-Related Disorders. FOCUS the Journal of Lifelong Learning in Psychiatry, 19(2), 184–189. https://doi.org/10.1176/appi.focus.20200045
- Flaherty, A., Katz, D., Chosak, A., Henry, M., Trinh, Nhi-Ha., Waldinger, R., Cohen, J. (2025). Treatment of Overthinking: A multidisciplinary approach to rumination and obsession spectrum. Journal of Clinical Psychiatry, 83(4), 41676. https://www.psychiatrist.com/jcp/treatment-of-overthinking-a-multidisciplinary-approach/
