How to stop overthinking

 Overthinking can be exhausting and paralyzing. Here are some practical strategies to help you stop overthinking; 

1. Become Aware of the Pattern

Catch yourself when you start looping thoughts or asking “what if” over and over

Ask: “Am I solving a problem or just spinning?” 2. Write It Down

Journal your thoughts — this helps transfer them from your mind to paper.

Try a “worry dump” at night to clear your head.

3. Set a Time Limit for Thinkin

Give yourself 10-15 minutes to think about the issue

When time is up, consciously move on — take a walk, switch tasks, etc.

 4. Ground Yourself in the Present

Use mindfulness techniques like:

Deep breathing (box breathing: in-4, hold-4, out-4, hold-4)

5-4-3-2-1 technique (name 5 things you see, 4 you can touch, etc.

5. Engage Your Body

Physical activity helps break the mental loop.

Go for a walk, dance, do yoga, or stretch — even 5 minutes helps.

6. Challenge Your Thoughts

Ask:

“Is this thought true?

“What’s the worst that can happen — and can I handle that?”

“What would I tell a friend in this situation?”

7. Practice “Good Enough” Thinking

Perfectionism fuels overthinking.

Aim for progress, not perfection — allow decisions to be “good enough.

8. Limit Information Intake

Too much info = analysis paralysis.

Set boundaries around news, social media, and constant researching.

9. Talk It Out

Share your thoughts with a trusted friend or therapist.

Sometimes saying it out loud is enough to stop the spiral.

 10. Practice Daily Mental Hygiene

Meditate (even 5 minutes a day)

Sleep well

Eat balanced meals

Avoid excessive caffeine