10 Signs You’re Stuck in a Mental Rabbit Hole (And Not Actually Solving Anything)
Overthinking doesn’t usually feel like a problem at first.
Some people call it ruminating. Others call it worrying, overthinking, or being stuck in their head.
Whatever word you use, the experience is often the same.
It feels like responsibility. Like you’re being careful. Like you’re trying to make the right decision.
But many people we work with tell us they know they ruminate too much— but they just don’t know how to stop. Others don’t use that word at all. They say things like:
“I can’t get this thought out of my head.”
“I worry about this constantly.”
“I know I’m spiraling, but it feels risky to stop thinking about it.”
That’s because a mental rabbit hole often looks like problem-solving on the outside—while keeping anxiety going underneath.
Here are some signs that what you’re doing isn’t actually solving anything, even though it feels like it should.
1. You feel mentally exhausted, not clearer
You’ve spent a lot of time thinking about the issue, but instead of feeling resolved, you feel drained, fatigued, or overwhelmed.
Problem-solving usually leads to a sense of direction and an ability to decide and move on. But mental rabbit holes leave you tired from going over it repeatedly.
2. You can’t fully be present because the thought keeps pulling you back in
Even when you’re doing other things, the thought is always there—running in the background, waiting for your attention.
You might be able to distract yourself briefly, but it never really feels gone.
3. Your body feels tense or on edge while you’re thinking about it
This isn’t the same as having a calm reflection period.
Your nervous system is activated—hypervigilant, alert, scanning for danger or certainty. The urgency in your body matches the urgency in your thoughts.
4. “But what if…” keeps showing up
The details of the thing you are worried about may look different, but the structure stays the same.
There’s always another angle. Another possibility. Another scenario to consider. Anxiety is very good at convincing you that this version of the question is the one that finally matters.
5. You keep revisiting the same information without gaining clarity
This can look like:
Replaying conversations
Reviewing facts you already know
Weighing the same options over and over
Venting about the same situation
You’re not learning anything new—you’re just looping.
6. You can’t seem to decide and move forward
Sometimes the problem is genuinely unanswerable. Other times, it is answerable—but committing to a decision feels impossible.
You stay stuck not because you lack options, but because anxiety keeps you spinning instead of choosing.
7. You keep researching or asking for reassurance—and it makes things worse
You might Google, ask friends, replay memories, or even turn to tools like ChatGPT—hoping that this time you’ll finally feel certain.
Instead, you end up with more information… and more uncertainty.
8. Time disappears when you’re thinking about it
Hours go by. Sleep gets disrupted. The thought takes over so completely that it’s hard to focus on anything else.
Mental rabbit holes don’t just take up mental space—they take up time.
9. You know it’s excessive, but you feel unable to stop
You recognize that the thinking isn’t helping. You may even wish you could stop—but the pull to keep analyzing feels stronger than your ability to disengage.
10. You feel worse afterward, not better
This is one of the clearest signs. Instead of relief, you’re left feeling more confused, anxious, frustrated, or even guilty and ashamed for getting pulled in again.
A mental rabbit hole promises relief if you just think a little more—but it never delivers.
Why Mental Rabbit Holes Are So Convincing
Mental rabbit holes feel productive because anxiety frames them as necessary.
Thinking becomes a way to:
Avoid regret
Avoid discomfort
Avoid uncertainty
Avoid making the “wrong” choice
In other words, rumination often functions as a protective behavior. It feels safer to stay in your head than to sit with not knowing.
The problem is that anxiety is never satisfied. The more you respond, the more it asks for.
A Gentle Reframe
Here’s the truth, if thinking were the solution, you would have thought your way out of this by now.
A mental rabbit hole feels like you’re doing something—but it usually only leads to more confusion and overwhelm. Anxiety promises relief if you just think a little more. The opposite happens.
Closing Thought
Learning to recognize when you’re stuck in a mental rabbit hole is an important first step—not so you can force yourself to stop thinking, but so you can relate differently to the urge to keep going.
Overthinking and rumination often show up as a promise of relief. Anxiety convinces you that if you just think a little more, things will finally settle. But more thinking rarely brings the relief it promises.
With time, support, and practice, it is possible to change this pattern.
If you want help learning how to work with rumination and worry more effectively, we invite you to schedule a free 15-minute phone consultation with one of our therapists to see if we’re a good fit for you.