Overthinking and Stress in College or Your First Job? Here’s How to Respond
Feeling trapped in your own thoughts?
It’s common to notice how one small mistake can spiral into a sense of disaster. Maybe you missed a deadline, had an awkward interaction with a friend, or felt unprepared for a test — and suddenly it feels like everything is unraveling. For many people in college, starting their careers, or navigating life transitions, these patterns of overthinking and negative thinking can become persistent, leaving stress, anxiety, and self-doubt in their wake.
What Overthinking and Negative Thinking Looks Like
These patterns rarely appear as a single, isolated thought. They often show up as recurring ways of interpreting events:
Catastrophizing: “I messed up this assignment — my whole future is ruined.”
All-or-Nothing Thinking: “If I don’t get it perfect, I’ve failed completely.”
Overgeneralizing: “I struggled this time — I’m always going to struggle.”
Mind Reading: “I know my boss thinks I’m incompetent.”
Fortune Telling: “I just know this project will go horribly.”
Personalization: “This disagreement with my friend is completely my fault.”
Recognizing these patterns is the first step toward understanding how they influence your emotions, behavior, and sense of self.
Why It Happens
Transitions, uncertainty, and pressure amplify overthinking. Your brain is wired to notice mistakes and anticipate challenges — it’s a protective mechanism that can go overboard under stress. Social expectations, lack of sleep, and comparison to peers often make these thinking patterns feel stronger.
Working With Negative Thinking
There isn’t a single quick fix. Instead, there are thoughtful ways to engage with your mind:
Notice Patterns – Observe your thoughts without judging yourself. See them as signals, not facts.
Write It Down – Journaling or simply jotting down what’s running through your mind can help you slow down the spiral. Writing makes thoughts concrete, easier to examine, and less overwhelming. Once on paper, you can begin to notice patterns, exaggerations, or assumptions in a way that’s hard to do in your head.
Reflect and Challenge – After writing, ask: “Is this thought really true?” or “What evidence do I have?” Reframing isn’t about forcing positivity, but about considering alternative perspectives. Example: “I struggled with this assignment, but it doesn’t define my abilities or my future.”
Track Triggers – Notice situations that intensify overthinking and explore ways to respond differently over time.
Support Makes a Difference
Thought patterns that feel automatic can be difficult to change alone. Support — whether from therapy, trusted friends, mentors, or peer groups — provides space to observe your mind with curiosity rather than self-criticism. Therapy offers a structured way to understand patterns, navigate transitions, and develop approaches that align with your goals and values.
Taking the Next Step
If you’re in school, starting a career, or navigating life transitions and feel caught in cycles of overthinking or negative thinking, therapy can help you explore these patterns and create meaningful change. You don’t have to do it alone.