How to Ease Constant Overthinking

It starts with something small: a worry about work, thinking about something you said to a friend, or even a memory of something embarrassing from long ago.

Before you know it, you’re replaying scenarios over and over, feeling stuck and stressed. You want to stop, but part of you just can’t let it go.

Overthinking isn’t just exhausting - it takes up a ton of time if it isn’t controlled. An hour that was supposed to be relaxing or productive instead becomes a frustrating cycle of thoughts that lead nowhere.

If you go through this, you’re not alone. Overthinking is a common struggle, especially when you're juggling a busy life filled with personal and professional pressures. There are ways to break the loop, though.

Here are six strategies to help you get started:

1. Recognize the Triggers

The first step in reducing overthinking is to identify when it happens.

Overthinking, otherwise known as rumination, is often a product of anxiety; you’re worried about something that feels out of control, and you’re struggling with needing to find it. Instead of helping you to find a sense of empowerment, though, the overthinking just leaves you feeling more out of control.

Some common examples of triggers include:

• During a period of stress at work

• After a difficult conversation

• When you're facing a big decision

Understanding your triggers can help you anticipate moments when overthinking is likely to start, and allow you to respond before it spirals.

Tip: Keep a journal where you can write down the situations that tend to lead to overthinking. This helps you recognize patterns and track progress over time. Additionally, writing down thoughts allows you to see them in a more concrete manner. This can help with problem-solving, or even just with letting the thoughts go for a while.

2. Challenge Your Thoughts

Overthinking often leads us to worst-case scenarios, even if they aren’t realistic. When you find yourself stuck in a loop, try to challenge those thoughts. Ask yourself, “Is this really true?” or “What’s the evidence for this?” It’s easy to get wrapped up in what could go wrong, but focusing on the facts can help bring you back to reality.

Also, challenge the need for overthinking. Often there can be a subtle or implicit belief that overthinking should happen, because it helps you to problem solve. Even if some part of you knows that’s not true, the belief will persist until it’s recognized and actively challenged.

Tip: Write down your overthinking thoughts and then list out rational counterarguments. This can help reduce the emotional intensity of what you’re feeling. Spend some time writing out some possible benefits of overthinking, then write down counterarguments; see which side seems more true to you.

3. Set Time Limits for Overthinking

It may sound strange, but giving yourself permission to overthink can actually help reduce it. The trick is to limit how long you allow yourself to do it. Some options include:

• Set a timer for 10-15 minutes to let yourself analyze, worry, or ruminate. When the timer goes off, shift gears to something productive or enjoyable.

• Schedule a block in your calendar for overthinking, whether it’s 10 minutes or an hour. Any time you start thinking about a difficult topic during the day, remind yourself that there’s a scheduled time for it and redirect yourself.

• Decide on a particular place in which you’re allowed to overthink. It could be on your commute to work, or in the bathroom. Commit to the idea that if you’re not in this place, you’re not allowed to think about the issue.

I know this sounds kind of ridiculous. The thoughts feel out of control, and what I’m suggesting is that you control them very tightly; but that’s part of the point. By isolating these thoughts to a particular time or place, you’re limiting the uncontrolled impact on the rest of your life, and you’re also getting a concrete view of how much time these thoughts take up in your day.

Tip: Try to schedule your “worry time” during a part of the day when you’re less likely to feel overwhelmed, such as the afternoon or early evening. It’s not that helpful to set this up for a time when you’re going to be stressed anyway. Try to set up the time when you’re likely to feel level-headed and your problem solving will be at its best.

4. Practice Mindfulness

Mindfulness can be a powerful tool for easing overthinking. By focusing on the present moment, you can reduce the mental clutter and bring your attention back to what’s happening right now. Simple mindfulness techniques, like deep breathing or body scans, can help you break the cycle of overthinking and reconnect with your surroundings.

Tip: Start with 5-10 minutes of mindfulness practice a day. Apps can guide you through the basics (I like Medito, which is free).

5. Take Action and Make Decisions

Overthinking often stems from a feeling of being stuck. One way to combat this is by taking small, actionable steps toward resolving the problem you’re fixating on. Even if the step feels insignificant, taking action can create momentum, helping you break free from the paralysis of overthinking.

There are also times when you may be required to make a big decision. You may be procrastinating about something, or trying to avoid something difficult that you know you have to do. Taking some time to examine what’s happening and where you’re stuck can help you to figure out the right next steps.

If you’re struggling with finding the energy to take action, consider trying strategies to boost your motivation.

Tip: Write down one small thing you can do to address what you’re worrying about. Even if the problem feels too big, breaking it down into manageable parts will help.

6. Take a Break

Overthinking can also be a symptom of exhaustion or burnout. If you’ve been working long hours or stressing about something for a long time, it could be that you simply need some time away from it.

Take an actual break. Go outside, exercise, spend time with friends, or do whatever it is that really gets your mind off your problems. Consider whether stepping away from the problem entirely will help you to have a clearer state of mind about it.

Final Thoughts

You don’t have to be stuck with overthinking. Simple strategies can have a surprisingly huge impact. Take on an experimental approach; rather than expecting any one strategy to solve the issue entirely, try new strategies out and see what they do. Spend some time writing and learning about what triggers your overthinking, and try some interventions to reduce it.

If you’re struggling to find a way through this or have been dealing with overthinking for a long time, therapy can be a huge help. Please reach out to me for help if you feel like you might benefit. I can help you to talk through what’s happening and work with strategies from a variety of therapy modalities to help stop the looping thoughts so that you can take action and make a change.