How to Stop Overthinking

Why Overthinking Is More Harmful Than You Think

We’ve all been there, lying awake at night replaying a conversation, worrying about tomorrow, or obsessing over decisions we’ve already made. This mental spiral is known as overthinking, and while it’s common, it can seriously impact your mental and physical well-being.

Whether you’re fixating on the past, worrying about the future, or second-guessing every move, overthinking drains your energy, heightens stress, and contributes to anxiety, depression, and burnout. The good news? You can break the cycle.

What is Overthinking?

Overthinking is a mental habit where you dwell excessively on past events or future possibilities. It feels like a loop that never stops, where your brain is constantly replaying, worrying, analysing, and predicting—without reaching any solutions.

Common Forms of Overthinking:

• Rumination – Repeating the same thoughts about past mistakes or events
• Worry – Obsessing over “what if?” scenarios about the future
• Second-guessing – Constantly doubting decisions you’ve already made
• Catastrophising – Imagining the worst possible outcome in every situation

How Overthinking Affects Mental Health

Overthinking is more than just a nuisance—it’s closely linked to mental health disorders and can worsen symptoms over time.

1. Anxiety

Overthinking is a core feature of anxiety. People often fall into a repetitive loop:

• A trigger causes anxious thoughts
• The body reacts with fight-or-flight symptoms
• The person avoids the trigger, providing short-term relief
• This reinforces the fear, and the cycle repeats

2. OCD (Obsessive Compulsive Disorder)

In OCD, intrusive thoughts create anxiety, leading to compulsive behaviours. For example, someone may overthink contamination and wash their hands repeatedly to feel safe.

3. Depression

Depression and overthinking are often intertwined. People with depression may ruminate on negative beliefs like “I’m a failure” or “I’m not good enough,” deepening their emotional pain.

4. PTSD (Post-Traumatic Stress Disorder)

Overthinking can be a coping mechanism for trauma survivors trying to make sense of what happened. Unfortunately, it can also reinforce the trauma by triggering flashbacks or intense emotional reactions.

Why Does Overthinking Happen?

Several psychological and emotional triggers contribute to overthinking:

• Fear of the Unknown

Uncertainty about the future can cause the brain to overanalyse possible outcomes.

• Low Self-Esteem

When you doubt your worth or decisions, you’re more likely to obsess over what you did wrong.

• Anxiety

Anxiety often involves excessive thinking about what could go wrong—fueled by fear and irrational beliefs.

• Past Trauma

Unresolved trauma keeps the mind stuck in the past, triggering overthinking patterns.

• Brain Chemistry

Conditions like OCD and anxiety involve neuro-chemical imbalances that make it harder to shut off overthinking thoughts.

Common Signs of Overthinking

Are you stuck in a loop of overthinking? Here are the most frequent signs:

• Constantly playing out “what if?” scenarios
• Feeling mentally exhausted or burned out
• Overanalysing every decision or social interaction
• Fidgeting, restlessness, or physical signs of anxiety
• Replaying past conversations or mistakes
• Trouble falling asleep or staying asleep

Why Overthinking Is So Harmful

While some reflection is healthy, overthinking creates a toxic mental environment. Here’s how it affects your mind and body:

• Increases stress and cortisol levels
• Disrupts sleep due to a restless mind
• Contributes to anxiety and depression
• Prevents decision-making and action
• Creates a false sense of control, which leads to frustration

How to Stop Overthinking: 6 Proven Strategies

The key to stopping overthinking is not to “think harder”—it’s to shift your focus and calm the nervous system. Here’s how:

1. Practice Mindfulness & Be Present

Bring your attention to the present moment with grounding techniques:

• Notice your five senses (what can you see, hear, feel, smell, and taste?)
• Try mindful eating: focus on each bite
• Use guided meditations or mindfulness apps

2. Recognise the Thought Loop

Self-awareness is the first step to change. When you notice you’re overthinking, pause and acknowledge it:

“I’m stuck in a thought loop right now.”

3. Journal Your Thoughts

Writing down your thoughts gets them out of your head and onto paper. You can then evaluate them with more clarity and less emotion.

4. Try Box Breathing

This simple breathing technique calms the mind and body:

• Inhale for 4 seconds
• Hold for 4 seconds
• Exhale for 4 seconds
• Hold for 4 seconds
• Repeat for a few minutes to reset your nervous system.

5. Move Your Body

Physical activity helps shift focus away from your mind. Even 10 minutes of walking or stretching can help regulate emotions.

6. Talk to Someone

Sometimes, simply sharing your thoughts with a friend, therapist, or support group can ease the pressure and help you see solutions.

Key Takeaways

• Overthinking involves rumination, worry, catastrophising, and second-guessing.
• It’s closely linked to anxiety, OCD, depression, and PTSD.
• Overthinking increases stress, disrupts sleep, and leads to mental exhaustion.
• Mindfulness, journaling, breathing exercises, and physical movement can help reduce overthinking.

Take the First Step Toward a Quieter Mind

If overthinking is interfering with your daily life, know that you’re not alone—and you don’t have to stay stuck. Small changes and consistent strategies can make a huge difference.

Ready to stop overthinking and feel more in control of your mind?

Explore our expert-led mindfulness courses and discover tools to manage stress, anxiety, and obsessive thoughts.