How to Stop Overthinking: 5 Practical Strategies That Work

Does your mind feel like a browser with 47 tabs open, all playing different sounds at once? Do you find yourself replaying conversations from three weeks ago, analysing every word choice, and wondering if you said the wrong thing? If you’re here searching for how to stop overthinking, you’re definitely not alone.

As a therapist who works with high-achievers and perfectionists, I see overthinking as one of the biggest barriers to actually enjoying life. The irony? The more you think about how to stop overthinking, the more you’re… well, overthinking.

But here’s the good news: overthinking isn’t a character flaw or something you’re stuck with forever. It’s a habit your brilliant brain has developed, and like any habit, it can be changed with the right strategies.

Why We Get Stuck in Overthinking Loops

Let me start by saying this: your overthinking brain isn’t broken. It’s actually trying to help you, even though it feels absolutely exhausting.

How to stop overthinking starts with understanding why your mind does this in the first place. Your brain’s job is to keep you safe, and one way it does this is by trying to anticipate and solve every possible problem before it happens. Sounds helpful, right?

The problem is, your brain can’t tell the difference between a real threat (like a car coming toward you) and a perceived threat (like sending a slightly awkward text). So it treats both with the same level of urgent problem-solving energy.

For high-achievers and perfectionists, overthinking often serves another purpose: it feels productive. Your brain tricks you into thinking that if you just think about it a little more, you’ll find the perfect solution, the right answer, or the ideal way to handle the situation.

But here’s what I’ve learned after years of helping people break free from overthinking: more thinking rarely leads to better outcomes. It just leads to mental exhaustion.

The Cost of Constant Mental Chatter

Before we dive into how to stop overthinking, let’s acknowledge what this pattern is actually costing you:

Mentally and emotionally:

• Decision fatigue from analyzing every choice to death
• Increased anxiety and stress levels
• Feeling mentally drained even when you haven’t “done” much
• Difficulty being present in conversations or activities

Physically:

• Trouble falling asleep because your mind won’t switch off
• Tension headaches from constant mental strain
• Feeling tired despite getting enough sleep
• Digestive issues or changes in appetite

In your relationships and work:

• Missing out on moments because you’re stuck in your head
• Procrastinating on decisions because you’re seeking the “perfect” choice
• Second-guessing yourself constantly
• Feeling disconnected from others because you’re always analysing

If you’re reading this thinking “That’s exactly how I feel,” please know that learning how to stop overthinking is absolutely possible. You don’t have to live with constant mental chatter.

Strategy 1: The 5-4-3-2-1 Grounding Technique

When you’re caught in an overthinking spiral, your mind is usually either in the past (replaying what happened) or the future (worrying about what might happen). This technique brings you firmly back to the present moment.

→ Here’s how to stop overthinking using the 5-4-3-2-1 method:

• 5 things you can see – Look around and name five things you can see right now
• 4 things you can touch – Notice the texture of your clothes, the temperature of your phone, the feeling of your feet on the ground
• 3 things you can hear – Maybe it’s traffic outside, the hum of your computer, or your own breathing
• 2 things you can smell – Your coffee, hand cream, or just the general scent of the room
• 1 thing you can taste – Maybe it’s toothpaste, gum, or just the taste in your mouth

This isn’t just a distraction technique – it’s actually rewiring your brain to focus on concrete, present-moment information instead of abstract worries. Research shows that grounding techniques like this can significantly reduce anxiety and rumination.

Strategy 2: Setting Specific “Worry Windows”

I know what you’re thinking: “But I need to think about these things!” And you’re right – some problems do need your attention. The issue isn’t that you’re thinking about important stuff; it’s that you’re doing it all day, every day.

→ How to stop overthinking with worry windows:

1. Schedule 15-20 minutes each day as your designated “worry time”
2. Write down your worries as they come up throughout the day, but don’t engage with them
3. During your worry window, review your list and give each concern your full attention
4. For each worry, ask: Is this something I can do something about today? If yes, make a plan. If no, acknowledge it and let it go until tomorrow’s worry window.

This strategy works because it gives your anxious brain a time and place to do what it wants to do (worry and problem-solve) while freeing up the rest of your day to actually live your life.

Strategy 3: The Two-Minute Decision Rule

Overthinking often happens when we’re trying to make the “perfect” decision. But here’s a secret that might change everything: for most decisions, the difference between your first choice and your “perfectly analysed” choice is minimal.

→ The ten-minute rule for how to stop overthinking decisions:

• If a decision can be reversed or adjusted later, give yourself maximum ten minutes to decide
• Set a timer if you need to
• Remember: done is better than perfect for most choices
• Ask yourself: “Will this matter in five years?” If not, make the call quickly

This applies to things like what to wear, where to go for lunch, which movie to watch, or even bigger decisions like which job application to prioritise first. You can always course-correct later.

Strategy 4: Challenging Catastrophic Thoughts

Your overthinking brain loves to jump to worst-case scenarios. “What if I said the wrong thing and they think I’m an idiot and they never want to hang out with me again and I end up alone forever?”

Sound familiar? This is called catastrophic thinking, and it’s one of the main engines that keeps overthinking running.

→ How to stop overthinking by challenging catastrophic thoughts:

1. Notice when you’re catastrophising – Usually involves “What if…” followed by a series of increasingly unlikely events
2. Ask yourself: “What’s the most likely outcome?” – Not the best case or worst case, just the most realistic
3. Challenge the thought: “Is this thought helpful? Is it based on evidence? What would I tell a friend who had this worry?”
4. Develop a more balanced thought: Instead of “They’ll think I’m stupid,” try “They might not agree with what I said, and that’s okay”

Remember, the goal isn’t to become unrealistically positive. It’s to become more realistic and less biased in your thinking.

Strategy 5: Mindful Observation Without Judgment

This final strategy is about changing your relationship with your thoughts entirely. Instead of trying to control or stop your thoughts, you learn to observe them without getting caught up in them.

→ How to stop overthinking through mindful observation:

• Notice your thoughts like clouds passing in the sky – They come and go, but you don’t need to grab onto each one
• Practice the “noting” technique – When you catch yourself overthinking, simply think “ah I’m doing that overthinking thing” and gently redirect your attention
• Don’t judge yourself for overthinking – This just creates more thoughts to overthink about, you’re a human being with a brain so it’s bound to happen sometimes
• Treat thoughts as mental events, not facts – Remind yourself that just because you think something doesn’t make it true or important

This takes practice, but it’s incredibly freeing when you realise you don’t have to believe or engage with every thought your brain produces. You might find my post A Beginner’s Guide to Mindfulness helpful for developing this skill further.

How to Stop Overthinking: Building Your Daily Practice

Learning how to stop overthinking isn’t about perfecting these techniques immediately (though I know your perfectionist brain would love that). It’s about building a sustainable practice that works for your life.

Start with:

• Choose one or two strategies that resonated with you most
• Practice them when you’re feeling calm, not just when you’re stuck in overthinking
• Be patient with yourself – this is a skill that develops over time
• Notice small improvements rather than expecting dramatic changes overnight

Remember:

• You don’t have to eliminate all thinking – just the unhelpful, repetitive kind
• Some problems do need your attention, but they don’t need it 24/7
• Progress isn’t linear – you’ll have good days and harder days
• The goal is to spend less time in your head and more time in your life

The beautiful thing about learning how to stop overthinking is that it frees up so much mental energy for the things that actually matter. Instead of exhausting yourself with repetitive thoughts, you can use that brainpower for creativity, connection, and actually enjoying your life.

You have an incredible mind – let’s help it work for you, not against you.

Useful Links

Related Posts:

• Why Perfectionism Causes Anxiety – And How Therapy Can Help
• How to Break the Cycle of Rumination & Find Relief

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