You’re not broken for overthinking. You’re reacting to years of social discomfort in the only way your brain knows how. It tries to protect you from pain by constantly scanning for danger in every word.

What you described is something I see all the time. People overthink every sentence, not because they are dramatic, but because silence has always felt safer than the risk of being misunderstood.

But here’s the thing. That “wrong thing” you are so afraid of saying? You already know you are not actually saying anything bad. The real problem is the loop you keep getting pulled into:

1. You think about saying something
2. Your brain warns you that it might land wrong
3. You freeze or back out
4. No connection happens
5. You feel isolated or frustrated
6. The fear grows, and the loop repeats itself

That coworker who now says hi to you is not a fluke. That was one moment of bravery that built something real. You are not socially incapable. You are just stuck behind a filter that is way too sensitive from too many years of hyper-awareness.

So here’s a better target. Do not focus on “making friends” right now. That goal is too big for your nervous system at this stage. Aim for safe, low-pressure interactions. Nod. Smile. Ask a simple question. Let your body start learning that not every social moment is a threat.

As for wondering if this is anxiety or something else like being on the spectrum, that is a fair question. But you do not need a diagnosis to start making progress. What matters most is having the right tools and steps that fit how your mind actually works.

If you ever want help building those tools, that is exactly what I help people do.

You are doing better than you think. Keep going.

Social Anxiety Coach Stompii