How to stop overthinking

Have you ever felt caught in an endless spiral of thoughts? Replaying what‑ifs, what‑should‑have-beens, fearing what comes next, or worrying about what other people think of you?

This repetitive loop, whether dwelling in the past or worrying about the future, tends to get overwhelming and lead people to ruminate and beat themselves up mentally and emotionally. Thankfully, overthinking is not a permanent state or personality trait. It’s a mental habit, and like all habits, it can be reshaped.

What is overthinking?

Overthinking is when you overanalyse something for a prolonged period of time. Spiralling thoughts loop over and over, often without a clear resolution. 

Unsurprisingly, this kind of unhealthy rumination has been linked to symptoms of anxiety and depression. It’s very much unlike healthy thinking, which is often purposeful and eventually leads to a decision, insight, or action.

Why do we overthink?

Overthinking often begins as a way to prevent mistakes or prepare for every possible outcome. While this can feel protective at first, it becomes unhelpful when thoughts repeat without leading to a helpful next step.

Two mental habits often drive this cycle:

• Automatic negative thoughts (ANTs): Quick, involuntary thoughts that lean toward self-doubt or pessimism, such as “I will mess this up” or “They must think I am incompetent.”

• Cognitive distortions: Thinking errors that distort how you interpret events, such as catastrophising, black-and-white thinking, or mind-reading.

When ANTs and cognitive distortions feed into each other, even a small concern can grow into a full mental spiral. Certain patterns make this more likely, like:

• Perfectionism and fear of making the wrong choice

• Hyperawareness of thoughts or sensations, which magnifies minor worries

• Social anxiety, which can lead you to replay interactions

• Past criticism or trauma, which keeps you on high alert for mistakes

Psychologists use the term “perseverative cognition” to describe this type of prolonged, repetitive negative thinking. It includes both rumination about the past and worry about the future.

Research shows that perseverative cognition not only fuels emotional distress but also activates the body’s stress response for extended periods, increasing heart rate and raising cortisol levels (Brosschot et al., 2006). In other words, overthinking isn’t just a mental habit – it can affect your physical health as well.

Why you might overthink more than others

Some people are naturally more sensitive to uncertainty or more prone to self-monitoring. Studies show that overthinkers often score higher on personality traits like neuroticism or conscientiousness.

Experiences such as unpredictable childhood environments or repeated failure can also make you more likely to ruminate.

How to stop overthinking?

Breaking free from overthinking is not about forcing yourself to stop thinking. Often, that kind of goal just results in more frustration.

Focus on guiding your mind toward more helpful or evidence-backed thoughts. This will take some inner work, self-care, and self-discipline, including the tips below.

1. Notice your thought patterns

Pay attention to moments when your mind starts to loop. Keep a small notebook or phone note to jot down triggers. Simply noticing when you start to spiral is the first step to change.

2. Create a daily “worry window”

Give yourself 5 to 10 minutes each day to let your worries have a voice. If a worry pops up at a random time, remind yourself you will get to it later. This is a technique from ACT (Acceptance and Commitment Therapy) that helps reduce the urgency of automatic negative thoughts.

3. Ground yourself in the present

Use your senses to anchor and ground yourself: name five things you can see, four you can touch, three you can hear, two you can smell, one you can taste. Mindfulness interrupts cognitive distortions before they take hold.

4. Challenge the thought’s truth

Ask yourself, “Is this thought a fact or just a feeling?” This is a form of cognitive restructuring, used in Cognitive Behavioural Therapy (CBT) to replace unhelpful thinking with balanced alternatives.

5. Limit information overload

If you tend to over-research, set a clear limit on the number of sources you consult before deciding. Too much information often feeds overthinking disorder patterns.

6. Be kinder in your self-talk

Overthinkers often spend hours beating themselves up for past choices. Try replacing criticism with compassion: “I was doing my best with what I knew at the time.”

7. Take one small step forward

When stuck, choose one simple action to break the loop. Even something small like sending an email or going for a walk can turn a mental downward spiral into something more neutral. 

You could also try setting yourself up for an “upward spiral” – accomplish a few simple and easy things consecutively and acknowledge yourself for the small wins. This sense of accomplishment will likely motivate you to focus on positive or productive thoughts and activities.

8. Use a “parking lot” list

Write down lingering thoughts so you can come back to them later. This reassures your mind that they will not be forgotten, allowing you to focus on the moment.

9. Move your body

Physical activity such as stretching, walking, or yoga can help clear mental fog and ease anxiety. Movement naturally shifts attention away from rumination cycles.

10. Share your thoughts with someone

Talking to a trusted friend or therapist can offer perspectives you may not always find on your own. Therapies like CBT and ACT are especially effective for anxiety and overthinking.

Is there a good kind of overthinking?

Yes. Thinking deeply can be useful when it is intentional, time-limited, and directed towards problem-solving. Healthy reflection is focused, curious, and ends with a decision or insight. 

The difference is that productive thinking feels purposeful, while chronic overthinking feels stuck.

Final thoughts

Learning how to stop overthinking is not about forcing your mind to be empty. It’s about training it to choose which thoughts are worth your time and which can be let go. Over time, these practices can quiet the noise, reduce social anxiety, and prevent you from slipping into unhelpful spiral thinking.

If overthinking regularly leads to distress or triggers an anxiety or panic attack, it may be time to seek support. A therapist can help you break the habit, reframe your thinking, and move toward a calmer, more nourishing thought life.