Overthinking at work in UAE? 7 expert-backed ways to shut down the stress loop

The pain of being an overthinker lies in the constant analysing, peeling back bits of information only to uncover something new to worry about each time. And at work, it becomes a whole different kind of joyride.

In early conversations with media professionals, many shared their experiences. Abu Dhabi-based Anandini Sen, a media professional, recalls fretting over a meeting. She thought her presentation went well, until she realised she had misspelt a crucial keyword. “Well, since then, I was thinking about it so much that I went and asked my boss about it, who hadn’t even noticed it,” she laughed.

Yet, overthinking clouds your mind and your day. It takes the form of physical fidgeting apart from mental too: Abu Dhabi-based Asavi George, mentions that she keeps pulling her hair at work, biting her fingernails, as she tends to overthink on particularly difficult days.

It's exhausting. You’re getting a workout that you never asked for, and sometimes, you can’t even step off the treadmill.

So, as you settle in for another workday, Deema Ghata-Aura, an executive coach for professional midlife women and criterion coaching has a way to work around it too.

What is overthinking?

Overthinking isn't as simple as thinking too much.

Ghata-Aura explains, “It's a repetitive pattern where our minds get stuck in loops of analysis and we lose our momentum and the ability to feel confident in our choices. For example, it can manifest as triple-checking emails that should take minutes, continuously rehearsing conversations before important meetings, or spending hours weighing decisions that could be effortless.”  It's the difference between productive problem-solving and mental spinning that leaves us exhausted and often more confused than when we started.

Moreover, it’s where you anticipate every possible outcome, imagining worst-case scenarios, and seeking perfect information before taking action. It's also a key trait of our inner critic; the voice in our mind that wishes to keep us safe, at the cost of taking risks that could lead to fulfillment.

So, what causes it?

The first thing to realise is that overthinking doesn't happen in a vacuum or indicate personal weakness. “For women, especially, it's often a natural response to navigating a complex world where we carry multiple roles and responsibilities simultaneously,” explains Ghata-Aura.

Our brains work overtime trying to get everything ‘right’ because the stakes feel high and we don't want to make a ‘mistake’. “Our health, hormones, and shifting life stages also influence how we process decisions and in mid-life, there's often a decrease in confidence, which means we don't trust our judgment as much as we used to,” she adds.

It frequently emerges when we're trying to manage conflicting needs, such as the desire to contribute meaningfully while worrying about speaking up in a work meeting.

The difference between reflection and overthinking

There’s thinking in both scenarios, just that actual health reflection is purposeful and time bound. You form insight, consider taking action and forward momentum. “It involves examining our experiences, learning from them, and making conscious decisions about how to proceed. It feels expansive,” adds Ghata-Aura.

On the other hand, overthinking is circular. It’s exhausting. We’re looking at problems that we can’t solve, and observing decisions that we have already made, or can’t make yet, because we don’t have the necessary information.  “Reflection asks ‘How could this work?’ while overthinking asks ‘what if everything goes wrong?’ Productive reflection has a beginning, middle, and end, whereas overthinking feels endless and often leaves us more anxious.”

The difference is whether the thinking process moves us toward clarity and action, or keeps us feeling stuck.

Overthinking in the workplace often shows up as second-guessing emails, rewording messages multiple times, or replaying conversations long after a meeting ends. But the goal isn't to shut down our analytical minds. It's to use our thinking constructively—so it helps us move forward instead of holding us back.

Here are practical, workplace-friendly ways to manage overthinking:

 Notice without judgment

If you find yourself looping over a task, such as worrying about how a colleague interpreted your tone or whether your presentation was ‘perfect’, pause and simply observe the pattern. Acknowledge, “I’m overthinking right now,” without self-blame. Awareness is the first step toward change.

Ask forward-focused questions

When stuck in a spiral of doubt, shift the internal dialogue. Instead of “Why did I say that in the meeting?”, ask, “What can I do now to move this forward?” or “What’s the next best step I can take?” This turns overthinking into purposeful action.

Set a time limit for thinking

If you’re debating how to word an email or hesitating on a decision, give yourself a specific window—say, 10 or 15 minutes—to consider your options. When the time is up, take action. This helps prevent getting caught in a loop of indecision.

Practise self-compassion at work

You’re not the only one who’s sent a follow-up message too soon or stumbled in a meeting. Instead of replaying missteps, remind yourself that learning moments are part of professional growth. Replace “I should’ve done better” with “I did the best I could with what I had at the time.”

Break tasks into smaller pieces

Overwhelm fuels overthinking. If a project feels too big, break it down: start with a rough outline, or focus on just one slide or section. Tackling one manageable part at a time keeps your mind engaged in action instead of rumination.

Use grounding techniques

When you feel your mind spiraling, step away briefly. Take a short walk, breathe deeply, or switch to a physical task like tidying your workspace. Reconnecting with your body can help bring your mind back to the present moment.

Trust your professional instincts

Overthinking often stems from a fear of making the “wrong” move. But confident professionals aren't immune to doubt—they’ve just learned to trust their judgment enough to act. You don’t need to have all the answers to take the next step.