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Search Search Close search How to Stop Overthinking Your Relationship

We're sharing expert-approved tips that will help you ease your relationship anxiety.

By Alyson Krueger

Alyson Krueger Alyson Krueger has been a lifestyle writer for eight years. She completed her M.A. in Magazine Writing at New York University's School of Journalism. Brides's Editorial Guidelines Updated on October 31, 2025 09:57AM In This Article View All In This Article

Why Do People Overthink a Relationship
How to Stop Overthinking Your Relationship

Young Couple With Arms Around Each Other Looking Over a Field at Sunset — Getty Images / PeopleImages

Key Takeaways

Instead of obsessing over every text, focus on the positive interactions and gratitude in your relationship.
Talk openly with your partner about your fears to build trust, even if you're worried about their reaction.
Use anxiety-reducing techniques like exercise and meditation to help maintain clarity and prevent overthinking.

Your mind can be your worst enemy in a relationship, and that's especially true if your partnership is a relatively new one. While doubts in any romantic relationship can signify real problems, when they're happening at the start of something new, they tend to be irrational and based on fear and trauma from past experiences. You might begin searching for clues in your partner's texts or going over every word he or she says to determine the deeper meaning. You may be wondering if you spend too much or too little time together. If your partner headed home earlier than you expected, you may start wondering if they really have an early morning the next day or did they have other plans. You might be driving yourself crazy trying to figure it all out.

To help you stop over-analyzing your newfound partnership, we turned to Gabriel Brenner, a relationship and dating expert, for his advice on the matter. Do you feel like you're overthinking every aspect of your relationship? Before you panic, let's start with the good news: He tells us it's very normal for your mind to spiral when starting something new with a partner. "There are countless things that people can over-think about in a relationship," he says. Read on to learn more.

Meet the Expert

Gabriel Brenner is a relationship and dating expert. He and his wife co-author the blog SimplyTogether, which helps people find and maintain loving relationships.

Can Happy Couples Benefit From Relationship Counseling?

Why Do People Overthink a Relationship

There are so many reasons that this can happen. If you've been hurt or betrayed in a past relationship, you might be terrified it will happen again—and this is an entirely normal response. Especially early in a relationship, you might be finding it hard to trust that your new partner is on the same page as you. "Prevalent worries include overanalyzing your partner's behavior to determine whether they love you," says Brenner. "People are understandably afraid of being left and not loved, but sometimes the emotions get out of hand, and overthinking becomes a vicious cycle." If you have been disappointed in the past, this is an understandable concern.

Brenner says he has even seen people overthinking a relationship because they are scared of how the outside world views it. "There is overthinking about what friends, colleagues, and family think about your relationship," he explains. This can be true if you are dating someone who doesn't "fit the mold" of what some people around you consider to be an ideal partner for you. Keep in mind that ultimately, it's how you feel that matters the most.

10 Ways to Stop Overthinking Your Relationship

Even if you're subconsciously overthinking a relationship in order to protect yourself, the obsessiveness can get out of hand and ultimately cause more harm than good to your mental wellness. Some partners invent problems born from anxiety or get so nervous that it eventually drives their partner away. Luckily, it's possible to ease your mind. Read on to learn Brenner's 10 tried and true methods.

Find Empathetic Listeners

Because overthinking tends to come from deep-rooted fears, you need people around you who understand that and can give you empathy and compassion. The more understanding you get, the more you will feel validated, and your concern may alleviate. Share your obsessive thoughts with a trusted family member or friend. "Taking an emotional angle with understanding and empathy will help the person verbally ventilate and express their underlying feelings and fears," says Brenner.

Don't Try to Convince Yourself to Stop Overthinking

Whatever you do, don't try to convince yourself to stop overthinking, especially by shaming yourself or putting yourself down in any way. Not only will it not help, says Brenner, but it will likely make matters worse. "What's important to keep in mind, is that overthinking often stems from emotional concerns rather than logical ones. So trying to approach an emotional problem with pure rational often backfires and leaves the person overthinking even more and isolating themselves further," he explains. "Don't try to convince yourself to stop overthinking."

Talk to Your Partner

Especially if you are in a new relationship it can be scary to talk to your partner about your fears and concerns. You don't want to drive this person away or come across as unstable, but it's essential to remember that a relationship is based on understanding and trust. You need someone by your side who accepts you—even at your weakest. Try talking to your partner and see what happens, says Brenner. "Talk to your partner [about your thoughts] even if they are irrational or a little over the top." If he or she empathizes with you it's a good sign for your future and might even make you feel more confident going forward.

Get to the Bottom of Your Feelings

Overthinking doesn't come out of the blue; there are reasons it happens. Try to get to the bottom of why you are overthinking this relationship. Do you still need to heal from past trauma? Did you have a parent who abandoned you? It may be helpful to consult a counselor or therapist during this process. Once you identify the root of your fears and emotions you can address the problem from the source.

Focus on the Present

The tendency to overthink often comes from a concern that isn't necessarily tied to reality—meaning you aren't obsessing because there is something wrong with your current relationship; it may just be a symptom of a deeper, more personal trauma. So, when you feel your mind starting to churn, try to bring yourself back to the present moment. Take deep breaths and focus on what you know to be true about the relationship.

Make a Gratitude List

It can be helpful to look at all the positive things happening in your relationship. Every day, whether it's before you go to bed or on your lunch break, list all the things that are going well and everything you are grateful for within your partnership. That way instead of thinking, "He didn't text me every hour" you will change your mindset to, "He texted me three times today." Positive thinking can go a long way.

Sweat It Out

Exercise is a scientifically proven way to reduce anxiety and keep your mind clear and focused. If you find yourself going obsessing over every detail in your relationship, try taking a break and going for a brisk walk or trying a workout class.

Meditate

Meditation is also a proven way to reduce anxiety. Attend a meditation class or use a mindfulness app at home. It may help you feel more centered and allow you to more easily focus on positive feelings of trust and love, rather than nerves and doubt.

Write Your Feelings Down

Often, people experiencing anxiety find that writing down their intrusive or obsessive thoughts helps them go away. Try journaling, or even writing a letter to your partner that you don't actually send.

Harness the Power of Your Mind

Only you have the ability to change your mind, and you don't have to let your thoughts dictate your emotions. If you find yourself overthinking elements of your relationship, try "changing the channel" like you would a television. Say to yourself, "I am going to think about work or my friends or a really fun weekend I have coming up instead of this irrational fear." If you learn to harness the power of your mind and thought process, you'll allow yourself to move forward with clarity and confidence.

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