5 Simple Ways To Stop Overthinking

Think. Think. Think. It’s what our mind does. Some thoughts feel good. Some feel not so good. Some help us devise solutions. Others appear to create problems. Some last a few seconds. Others a few minutes. And many – especially the negative ones – latch on to those like them and create long chains of cyclical thought patterns scientists refer to as rumination.

Rumination, it turns out, isn’t just something that happens in your head. Sure, it’s been shown to exacerbate psychological stress, impair problem solving, and even produce more frequent depressive episodes, but it’s also been shown to prolong the stress response by increasing cortisol and blood pressure levels, thereby impairing the health of the heart.

The following are a few simple ways to interrupt the cycle of rumination, create a little more space in your mind, and gently loosen overthinking's grip. And as you read, remember that your mind isn't the enemy. The same mind that worries, analyzes, and spirals is also capable of creativity, insight, imagination, wonder, and problem-solving.

1. Do something else.

It’s easy to sit on the couch, legs crossed, and overthink. It’s less easy to overthink if you are passionately and exuberantly engaged in something that feels good to you. So get up and do something you love. Sometimes a shift in action can create a shift in perspective. Get your mental juices flowing by starting a new creative project, go outside and get in touch with the wisdom of mother nature, or take a walk or do some exercise to transform the mental activity into physical activity. When you do something differently, it’s no surprise that your mind will respond differently. So you may find, as you move your body and creatively or masterfully engage your mind, that you are able to turn your attention to a new point of focus - whether a project, person, or situation. Sometimes even a small change in focus is enough to create a little breathing room.

2. Change topics.

When something’s not going quite right in our lives, we oftentimes begin to have tunnel vision. All we can do is think about this one thing and nothing else. But if we change the topic of our mental chatter to something that feels just a little bit better and just a little bit clearer, suddenly our way of being changes. Now this might seem counterintuitive and you might find yourself saying “But if I’m thinking about a different topic, aren’t I still thinking?” And the answer is yes. Surely, you are still thinking. But once you start to think about something that feels a little simpler or clearer and not so extravagant and in desperate need of your attention (the reason you were overthinking in the first place), you create space. And from that space, any number of things that divert overthinking can take place - whether an inspired action, a creative stream of thought, or simply a generally lighter feeling.

3. Be intentional about who you process with.

When we're stuck in a loop of worry or uncertainty, it's natural to want to talk things through. Sometimes that's incredibly helpful. Other times, repeatedly discussing the same concern with lots of different people can unintentionally keep us stuck in the very cycle we're trying to escape.

So, if you want to share (and we do encourage sharing and seeking social support if you have a problem that needs to be addressed), be mindful with whom you share. Do you want your thoughts to gain momentum in the direction of more stress, worry, and overthinking? Then share them with someone who may help you feel better temporarily by agreeing with your concerns, but who may not necessarily help you gain clarity or perspective. Do you want your thoughts to gain momentum in the direction of more clarity, peace, and resolution? Then share them with someone who can offer a new perspective on what’s happening, someone who can see a glimpse of something you haven’t considered before, someone who can dish out a dose of honesty and sincerity to help you grow.

4. Acknowledge what you are afraid of.

Overthinking is often fueled by fear. Fear of making the wrong decision. Fear of rejection. Fear of regret. Fear of uncertainty. Fear of loss.

When we begin to explore what we're actually afraid of, we often discover that the overthinking itself isn't the problem — it's an attempt to protect us from something that feels vulnerable or uncomfortable.

So ask yourself, “What am I afraid of”? “What am I afraid will happen if I make this decision, or the other?” “What do I stand to lose (my status, self-respect, self-worth, freedom, power, friends, money, etc)?” Then question the validity of your fear by asking yourself “Will that really happen if I make this decision”? “What are some other options for what might happen instead?” and “If what I fear does happen, what will happen next?” By asking yourself these questions, you will stop your mind in its tracks. Where it once was catastrophizing and expecting the worst, you will now see the possibility of a good outcome. Where it once secretly predicted that you wouldn’t be able to handle the outcome, you will now notice resilience.

Overthinking itself isn't the problem — it's an attempt to protect us from something that feels vulnerable or uncomfortable.

If fear tends to be a frequent visitor in your life, you may also enjoy my article Stop Trying to Overcome Fear and Do This Instead.

5. Know that you can always go back and change your mind.

One reason we overthink is because we assume we need to make the perfect decision. But many decisions don't require certainty. They simply require enough information, enough self-trust, and a willingness to learn from whatever happens next.

While some choices carry more weight than others, many of the decisions we agonize over are far more flexible than they initially appear. And if you don’t like the outcome of what happens, you can move forward and try a different route. If you all of a sudden see new options and possibilities, you can change your mind and easily go in that direction. In fact, that’s exactly what we often do without even realizing it. We make a decision and because we’ve done so, the thoughts in our mind begin to slow down. We usually know what our mind is saying, but we're not always as connected to the quieter wisdom beneath all that mental noise. But now that we are no longer constantly thinking, we can begin to hear the voice of our heart – the voice that usually presents us with a whole new slew of possibilities that feel oh so good. So we pivot, switch gears, and decide to follow along with those new nudges. This is why any decision – our own or another’s – that appears to have been a one-time choice most likely actually took 4, 5, or infinitely more turns to get to.

Many decisions don't require certainty. They simply require enough information, enough self-trust, and a willingness to learn from whatever happens next.

Overthinking is often less about thinking too much and more about feeling unsure, afraid, overwhelmed, or disconnected from yourself. Learning to understand the fears, protective patterns, and beliefs that fuel overthinking is something I explore more deeply inside my course Happy from the Inside Out® and through one-on-one support. If you're longing for a quieter mind and a more trusting relationship with yourself, I'd love to support you.