Overthinking: The Trap That 9 Out of 10 Smart People Fall Into
Ever found yourself lying awake, your brain spinning like a machine, rehearsing scenarios that never even happened? Welcome to the world of overthinking—where intelligence becomes a shackle, and thinking more doesn’t always mean thinking better. The term is everywhere on social media, but rarely is it examined through a scientific lens.
Decoding the Mental Trap
Overthinking often stems from fear—fear of failure, fear of judgment, fear of not being enough. It's the symptom of a panicked brain trying to control the uncontrollable by... overthinking. Like shaking a broken clock in hopes it’ll start ticking again.
A staggering 62% of young Vietnamese experience this regularly, resulting in insomnia, attention disorders, and decision paralysis. These are not just stats—they’re a red flag from the National Institute of Mental Health about a generation locking itself in a prison of thoughts.
“When fruit ripens too long, it rots. When minds overthink, they despair.”
The Illusion of Productivity
Overthinking offers the sweet illusion of "I’m doing something." The brain loves activity, and in the absence of real action, it simulates one: thinking, analyzing, worrying. That’s why it’s so addictive—it feels like control, while all we’re really controlling is our emotional panic.
Dr. Susan Nolen-Hoeksema of Yale dedicated her life to studying “rumination”—that mental chewing of the same thought over and over. Her conclusion is as simple as it is brutal: overthinking doesn’t improve outcomes, it amplifies depression.
“No gold from overthinking. Just... mental hay.”
When Tech Fuels the Fire
Gen Z in Vietnam spends 7–8 hours daily in the digital world—a perfect breeding ground for overthinking. Social media doesn’t just inform; it offers endless chances to compare, judge, and wonder, “Why am I not like them?”
Every notification is a disruption. Every post, a question. Every like, a verdict. And the already-overthinking brain now has more fuel to burn itself out.
“A tap for joy. A scroll for spirals.”
The Art of Breaking the Loop
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The 15-Minute Rule
Give your brain 15 minutes to do its act—worry, analyze, predict. Then stop. Take action, however imperfect. This is a technique called "time-boxing for worry" from CBT therapy, and it’s proven to reduce mental rumination. -
Change the Question
Instead of asking, “What should I do?”—which pulls you into analysis paralysis—try, “What did I learn last time?” The first looks to an uncertain future; the second anchors you in real experience and prompts motion. -
Brain Dumping
Write down everything buzzing in your head. No logic, no grammar needed. Just get it out. James Pennebaker’s research shows that expressive writing helps reorganize thoughts and even heals psychologically. -
The Circle of Control
Split everything into two zones: “I can do something about this” vs. “I can’t.” Spend 100% of your energy on the former, 0% on the latter. This comes from the theory of Locus of Control—those who make this distinction clearly are far less likely to drown in anxiety.
“Deep thought enlightens. Forced thought short-circuits.”
A New Definition of Intelligence
Being smart isn’t about overthinking. It’s about knowing when to stop thinking and start doing. It’s knowing the line between productive thinking and mental masturbation. It’s having the courage to fail fast rather than perfect slowly.
Think forward, not around.
“The tighter you spiral, the more stuck you become.”
One Final Question
The next time you find yourself lost in a maze of thoughts, stop and ask the one question that can flip the script:
“Am I thinking to solve, or thinking to avoid acting?”
That answer will tell you exactly where you are on the map of life—moving forward or stuck in a swamp of the mind.
“Obsess over a step too long, and you’ll miss the whole journey.”
Editors: Bùi Bích Trà My, Nguyễn Thạch Thảo
References
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Borkovec, T.D., & Inz, J. (1990). The nature of worry in generalized anxiety disorder: A predominance of thought activity. Behaviour Research and Therapy.
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Google & Decision Lab. (2022). Digital Well-being of Gen Z in Southeast Asia.
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Mamede, S., Schmidt, H.G., & Rikers, R.M. (2010). Deliberate reflection improves diagnostic accuracy. Medical Education.
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Nolen-Hoeksema, S. (2000). The Role of Rumination in Depressive Disorders and Mixed Anxiety/Depressive Symptoms. Journal of Abnormal Psychology.
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Pennebaker, J.W., & Chung, C.K. (2011). Expressive writing: Connections to physical and mental health. Oxford Handbook of Health Psychology.
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Rotter, J.B. (1966). Generalized expectancies for internal versus external control of reinforcement. Psychological Monographs.
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Viện Sức khỏe Tâm thần Quốc gia. (2023). Báo cáo sức khỏe tâm thần thanh niên Việt Nam.
