How do I stop overthinking every conversation I have?

Question

Deeper Global · Accepted Answer

Replaying conversations over and over, analyzing every word choice and facial expression, is a common manifestation of social anxiety that can be absolutely exhausting. This mental loop often stems from a deep fear of being misunderstood, rejected, or judged negatively by others. Your brain thinks it's helping by trying to figure out what went wrong or how to do better next time, but instead it creates a cycle of rumination that rarely leads to useful insights.  This pattern often develops from early experiences where social interactions felt unpredictable or where you learned that saying the wrong thing could have serious consequences. Over time, your brain becomes hypervigilant about social cues and potential mistakes, leading to this constant post-conversation analysis.  The truth is that most people are far too focused on their own concerns to scrutinize your words as carefully as you think they are. That awkward thing you said that's keeping you up at night? They probably forgot about it within minutes. Breaking this cycle involves practicing self-compassion when you catch yourself overthinking, reminding yourself that perfect communication doesn't exist, and gradually building tolerance for the uncertainty that comes with all human interactions. Sometimes the best response to overthinking is simply acknowledging it and choosing to redirect your attention to something more productive.