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Dr Upneet Kaur |83 Answers |Ask -Follow

Marriage counsellor - Answered on May 07, 2026

Dr Upneet Kaur is a medical professional and therapist based out of Amritsar.
After completing her bachelor’s degree in Ayurvedic medicine and surgery from the SKSS Ayurvedic College and Hospital, Sarabha, Punjab, in 2008, she worked as a medical officer at various multi-specialty hospitals in Punjab, handling both physical and mental patient care and clinical decision-making. She spent the next decade leading multidisciplinary teams at various levels.
Since 2022, she has been practising as a clinical psychologist and marriage counsellor.
Dr Upneet also holds an MBA in hospital management from Alagappa University, Tamil Nadu, and an MA in psychology from the Indira Gandhi National Open University.... more

Asked by Anonymous - Apr 24, 2026Hindi

I’ve noticed that I tend to overthink almost everything my partner says or does, even when it’s something small. For example, if their tone sounds slightly different on a call or if they reply late to a message, I immediately start wondering if something is wrong or if I’ve upset them. Even a short or casual reply makes me replay the conversation again and again in my head, trying to find hidden meanings. Because of this, I sometimes end up feeling anxious or upset without any clear reason, and later I realize I might have overreacted. It’s becoming mentally exhausting and also affecting how I behave with my partner. I don’t want to keep doubting or overanalyzing every little thing, but I’m finding it hard to stop this pattern. How do I control this habit of overthinking and learn to take things more normally in a relationship?

Ans: Hello mam..i hope you are in the best spirits of your health. Mam, overthinking is a very common thing these days and it really affects one's life. As you said that you are having this habit of overthinking and it is affecting your life and your relationships too. There are lot of ups and downs in any relationship, and overthinking worsens it. Here are some tips that you can follow for overthinking.

01. Acceptance: Accept and label that you are overthinking and say it loud. Then give yourself a 5 min timeline to overthink. That's all. After that no overthinking. Soon your mind will get trained.

02. Practice Mindfulness: Ask your mind to comeback in present the very moment you feel that you are overthinking. Shift your focus on practical things like your phone charging, changing tv channel, doing hobby or activity which interests you.

03. Journaling: Shift your thoughts on a paper. It really helps to de-fog your mind and then thinking will be more logical and clear.

04. Box breathing - On the count of 4 inhale, on the count for 4 hold your breath and on the count of 4 exhale.

Don't take everything to your heart. Have confidence in yourself. Don't think that you have done anything wrong. Overthinking can happen to anyone but important is how to control that.

I hope this helps you. Have a great day..Thank you !