How Do I Stop Overthinking and Worrying?

You’re stuck in your head again.

Playing out worst-case scenarios, overanalyzing what you said yesterday, or worrying about something that hasn’t even happened yet.

This is overthinking — and it can be exhausting. It’s like your brain is on a treadmill that won’t stop. And while it might feel like you’re doing something, overthinking often leads to more anxiety, not less.

If this sounds familiar, know this: you’re not alone — and there are ways to break the cycle.

What Is Overthinking?

Overthinking is when your thoughts go in loops — usually focused on the past or future.

You might:

• Rehash conversations or decisions
• Obsess over mistakes or how others perceive you
• Imagine worst-case outcomes
• Try to mentally prepare for every possibility

Overthinking gives you the illusion of control. But in reality, it usually leads to paralysis, indecision, or deeper anxiety.

Why Do We Overthink?

Your brain is wired to protect you from harm. When it senses uncertainty or threat — even emotional ones — it goes into “fix it” mode.

Unfortunately, your brain doesn’t always know when to stop. It keeps reviewing, planning, predicting — hoping it’ll prevent something bad.

This becomes a habit. And like all habits, it can be unlearned.

How Do I Stop Overthinking and Worrying?

Here are some tools that actually work — based on therapy practices like CBT and mindfulness:

1. Label What’s Happening

Awareness is the first step.
Instead of getting pulled into the thoughts, notice them.

“I’m overthinking right now.”
“My brain is doing that thing where it replays everything.”

This creates space between you and the thought — and space creates choice.

2. Ask: Is This Helpful or Harmful?

Overthinking feels productive, but ask yourself:

• Am I solving a problem — or just looping?
• Is there something I can do — or is this out of my control?

If the answer is “this isn’t helping,” try to shift focus.

3. Set a “Worry Time”

If your brain won’t stop, give it a container.

Choose 10–15 minutes a day to intentionally think about your worries. Write them down. Let your brain rant if it needs to.

When worries show up outside that window, remind yourself:

“I’ll come back to this during my worry time.”

Surprisingly, this reduces how often the thoughts pop up.

4. Do Something Physical

Overthinking is mental energy with nowhere to go. Move your body to release it.

• Take a brisk walk
• Do a short workout
• Dance to your favorite song
• Even cleaning or organizing helps

Movement calms the nervous system and shifts your focus.

5. Practice “Thought Diffusion” (from ACT Therapy)

Instead of fighting the thought, defuse from it.

Try this:

• Say the thought in a silly voice
• Sing it to the tune of “Happy Birthday”
• Repeat it out loud over and over until it loses meaning

You’ll realize — it’s just a thought. Not truth. Not fact. Not something you have to obey.

6. Redirect to the Present Moment

Overthinking lives in the past and future. Bring yourself back.

Use grounding tools:

• 5-4-3-2-1 (Name 5 things you see, 4 you hear, etc.)
• Focus on your breath
• Hold something cold like an ice cube
• Name the colors around you

Your body lives in the now. Go there.

7. Talk It Out

You don’t have to carry it alone. Sometimes, voicing your thoughts makes them feel less heavy.

Talk to:

• A trusted friend
• A therapist
• A support group

If you can’t talk, write it down. Journaling helps your brain offload.

Actionable Plan: How to Calm an Overthinking Mind

Helpful Resources & References:

• Anxiety Canada – MindShift App
• Centre for Clinical Interventions – Overcoming Worry Workbook
• Therapist Aid – CBT Thought Records
• Hayes, S. C., et al. (1999). Acceptance and Commitment Therapy: An Experiential Approach to Behavior Change.