Overthinking: The Silent Killer

Time of India

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An author of the book 'Decoding Autism' and a learning disability expert working in the field of mental health from past 20 years. A regular TV personality for a talk show on career counselling and mental health by name Aap Aur Hum. Achieved tremendous success in the field of learning disabilities. The first dyslexic child in History of CBSE has been his student. Time and again his work has been acknowledged by various leading Newspapers and magazines. Recently, he was awarded by Rotary Club for his work in field learning disabilities. Holds regular seminar and awareness campaign all over India for his mission of inclusive India. He is also the founder and director of Adhyayan Inclusive Learning Centre which deals with teaching and helping children with special needs (CWSN). He has been successfully helping students with Dyslexia,Dysgraphia, Dyscalculia,Dyspraxia and Autism in building their academic and social skills along with developing their strong emotional quotient. LESS ... MORE
In today's fast-paced, hyperconnected world, there's a hidden enemy stealing time, energy, and peace of mind. It's not burnout or stress — it's overthinking. Often brushed off as 'just being cautious,' overthinking quietly tightens its grip, draining your mental bandwidth, clouding judgment, and derailing dreams.
In India, where cultural expectations, family pressure, and social comparison are everyday realities, the silent storm of overthinking becomes even more intense. And yet, most of us don't even realize how deeply it affects our lives — until it's too late.
What Exactly Is Overthinking — and Why Do We All Do It?
Overthinking is when your mind refuses to switch off. You replay past conversations. You stress about choices you haven't made. You imagine every worst-case scenario until you're mentally exhausted — and still no closer to a solution. It's not reflection.
It's rumination. It's like being trapped in a mental traffic jam where thoughts go in circles, but nothing moves forward.
Example
A student preparing for an exam might think: 'What if I fail? What will my parents say? What if I let everyone down?'
Instead of studying, they spiral. That's overthinking in action.
The Loop of Overthinking: How It Traps You
Overthinking usually follows a predictable and dangerous cycle:
Trigger – What ifs & Should haves – Indecision – Self- doubt – Delay – Mental fatigue – Back to trigger.
Real-Life Example:
Riya(name changed), a 28-year-old from Delhi, dreams of opening a café. For months, she's stuck in a loop:
'What if no one comes? What will people say? What if I fail?' While she hesitates, another café opens in the same location — and thrives. Riya is left with regret and an unfulfilled dream.
What's Fueling the Overthinking Epidemic in India?
Several deep-rooted societal and psychological factors make Indians particularly vulnerable:
Fear of Failure – Competitive education and job markets create constant pressure. Societal Expectations – Family, caste, and community opinions weigh heavily on personal choices.
Perfectionism – Many of us are raised to avoid mistakes at all costs.
Information Overload – News, reels, WhatsApp forwards — there's always something to compare yourself to. Low Confidence – Past failures or overprotective upbringings can crush decisiveness. Lack of Decision-Making Practice – Especially in childhood, where choices were often made for us.
How Overthinking Wrecks Your Life (Quietly but Surely)
Overthinking doesn't come with sirens. It's slow, quiet, and damaging — like a virus running in the background.
Reduced Efficiency – Thinking replaces doing.
Low Productivity – Tasks remain unfinished.
Memory Issues – Foggy brain, poor retention.
Poor Decisions – Or no decisions at all.
Procrastination – Fear fuels avoidance.
Stalled Goals – Action is replaced with anxiety.
The Mental Health Fallout: Why It's More Than Just a 'Bad Habit'
Overthinking is a gateway to bigger issues — and the data proves it.
Filter the Noise – Limit social media, news, and online rabbit holes.
One Step at a Time – Break large tasks into manageable chunks.
Talk It Out – Share your worries with someone who listens — friend, family, or therapist. Get Moving – A brisk walk or workout helps declutter the mind.
Accept Imperfection – Let go of the myth of the 'perfect' decision.
Self-Check: Are You Overthinking?
Ask yourself:
Do I replay conversations or events in my head often?
Do I spend more time thinking than actually doing?
Am I mentally tired even when I haven't done much physically?
Do I delay decisions, even when I know the facts?
Do I worry more about others' opinions than my own instincts?
If you answered 'yes' to three or more, you might be caught in an overthinking loop.
Final Thoughts: You're Not Alone — and You're Not Stuck
Overthinking doesn't kill people — it kills potential. It delays dreams, muffles confidence, and replaces momentum with fear.
But here's the truth: you don't need to have it all figured out to move forward. The mind finds clarity in motion, not in endless thought. So take the leap, start small, and trust that every step will lead you somewhere better than standing still.
Sources:
National Mental Health Survey of India, NIMHANS (2016)
The Lancet Psychiatry (2019): 'The burden of mental disorders across India'
ICMR Mental Health Report (2017)
NCRB Annual Suicide Statistics, Govt. of India (2022)
Indian Journal of Psychiatry (2013): Suicide in India Review
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Views expressed above are the author's own.