How to stop overthinking

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In this episode, I explore what overthinking actually is from a Stoic perspective—and why most advice about it misses the point.

We often think we're "thinking things through" when we're lying awake replaying conversations, imagining worst-case scenarios, or rehearsing events that haven't happened. But I argue that this isn't really thinking at all. It's rumination: a failure of assent disguised as diligence.

Drawing on Epictetus, Marcus Aurelius, and Seneca, I explain how the Stoics distinguished between a bare impression (phantasia) and the stories we immediately build on top of it. The problem isn't the initial impression. The problem is our habit of treating our imagined conclusions as though they were facts.

I also distinguish careful Stoic deliberation from rumination. Deliberation moves toward a reasoned decision and an available action. Rumination simply replays the same impression, generating anxiety without producing clarity.

To make this practical, I introduce a simple two-question framework you can use whenever you catch yourself overthinking:

1. What does the bare impression actually say?
2. Is there an action available to me right now?

If there is, take it. If there isn't, you're probably rehearsing rather than reasoning.

The goal isn't to stop your mind from producing impressions. It's to become better at recognising when your imagination has taken over and returning your attention to reality.

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