How to stop overthinking everything, always
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Master how to stop overthinking in work, relationships, and beyond. Understand the overthinker's mindset and learn techniques to curb anxiety-driven rumination.
Overthinker. Chronic worrier. Pro at turning a small hiccup into a whirlwind of doom and gloom scenarios. Sound familiar? For our fellow overthinkers, we know that life can feel like an endless cycle of fretting and reexamining situations, with no off switch in sight.
But we have good news! With the right techniques, you can step out of the mental hamster wheel and into greater self-compassion, presence, and inner peace.
The problem with overthinking
First, what is overthinking exactly? It’s the continuous, draining process of analyzing a situation way past its usefulness. When you're overthinking, you find yourself caught up in doubts, assumptions, and focusing on minor, often irrelevant details.
Reflection on the past or prepping for a future scenario can be helpful, and tend to lead to supportive discoveries and growth. Overthinking, on the other hand, tends to be unhelpful. Here’s why:
Overthinking has a knack for blowing fears and worries out of proportion, making mountains out of molehills, and painting a grim picture of things to come.
It's like a record stuck on repeat, endlessly spinning the same worries and problems, offering no new solutions, just more questions.
Overthinking pulls you inward, draining the energy you need for the world outside — for relationships, hobbies, and tasks that have nothing to do with your worries.
It becomes a relentless critic, undermining your confidence, shaking your self-esteem, and clouding your decision-making abilities.
The constant chatter in your mind can make daily life challenging and disrupt your sleep, making peaceful nights a distant dream.
Overthinking takes a heavy toll, not only on your peace of mind but also on your relationships and effectiveness. If left unchecked, it can spark stress, anxiety, and even depression, turning relationships into endless debates and easy choices into intricate riddles.
Suffice to say, mastering the art of breaking free from this cycle can drastically improve your overall quality of life.
Why do I overthink everything?
Overthinking often stems from a mixture of factors (see below). Understanding and acknowledging the root causes of overthinking is the key to beginning to untangle the habit
Striving for perfection
When we set standards that are out of reach, we end up second-guessing ourselves and criticizing even the smallest errors. This relentless quest for perfection often fuels overthinking. As perfectionists, we can find ourselves obsessing over our shortcomings and mistakes, caught up in trying to live up to our own or others' sky-high expectations.
💙 Learn more about your tendencies towards Perfectionism in this short meditation.
Desire for control
We sometimes scrutinize situations endlessly, hoping to influence the outcome. Unfortunately, this is usually an illusion. When faced with uncertainty, our minds kick into overdrive, triggering overthinking as we attempt to regain control by mapping out every possible scenario.
💙 Explore how the illusion of Control affects your life during the Daily Calm.
Past experiences
If we were raised in high-pressure surroundings, we might develop overthinking as a persistent coping mechanism. It's as if our brains become structured to continuously scan for possible danger.
💙 Let Jay Shetty guide you through the small steps to help you leave Overthinking behind.
Low self-esteem
Doubting our abilities and self-worth can fuel the need to replay events in search of possible blunders. We live in a society where success is glorified, and failure is often seen as a defeat. This fear of failure can lead us to overanalyze every decision, every step, and every possible outcome.
💙 Find self acceptance and awaken inner strength in the 7 Days of Self Esteem series.
The invisible threads: unraveling the link between overthinking and anxiety
If you've ever felt trapped by your thoughts, you're not alone. Conditions like generalized anxiety disorder (GAD) often come hand-in-hand with relentless worrying and endless "what if" scenarios.
It works like this: overthinking leads you to churn over problems and potential outcomes, increasing anxiety. This anxiety, in turn, fuels your overthinking as your mind seeks to regain control over the uncertainty and fear.
Understanding this link is crucial because it allows you to address both issues simultaneously. Overcoming overthinking isn't just about clearing your mind but also involves managing your anxiety. By learning how to calm your mind and reduce anxiety, you will, in turn, lessen the intensity and frequency of your overthinking.
💙 Start tackling your anxiety with Dr. Julie in the Overcome Stress and Anxiety series.
15 tips to stop overthinking and excessive worrying
Ready to rein in your thoughts? Explore these practical techniques, broken down into four sections:
Taking charge of your thought processes
Nurturing supportive mental habits
Mindfulness and personal development
Seeking help when needed
Taking charge of your thought processes
1. Thought monitoring
Keep track of your thought patterns by maintaining a thought log. Later, analyze it to recognize distortions (see #3) and triggers that lead to overthinking.
First step: Choose a notebook or digital app where you'll record your thoughts. Keep it nearby for when you notice spiraling thoughts.
2. Peer-sharing and reality checks
Open up to trustworthy friends about your concerns. This process can help deflate the power of your worries and provide much-needed reassurance.
First step: Identify a friend or family member with whom you feel comfortable sharing your thoughts. Set up a regular check-in time with them.
3. Thought labeling technique
Practice identifying and labeling thought distortions, like 'mind reading' or 'catastrophizing.' This disrupts their influence over your thinking.
First step: Have a look at the selection of thought distortions listed below and start noticing if these appear in your thought journal.
Thought distortions, often automatic and misaligned with reality, include:
Catastrophizing: Exaggerating minor issues, like fearing job loss for being late to a meeting.
Mind reading: Assuming negative judgments from others, like presuming someone’s upset with you if they don’t immediately reply to your text.
Overgeneralization: Applying a single negative event to broader contexts, like predicting lifelong solitude after one bad date.
Black-and-white thinking: Viewing situations as perfect or disastrous, such as feeling worthless without perfect grades.
Should statements: Criticizing oneself or others when rigid behavioral standards aren’t met.
Personalization: Blaming oneself for external events, like feeling responsible for a failed group project.
Filtering: Concentrating only on negatives and overlooking positives, promoting a pessimistic life outlook.
Discounting the positive: Minimizing accomplishments or good events, insisting they’re insignificant.
Identifying these distortions when they arise is key to developing healthier thought patterns.
4. Embrace uncertainty
Acknowledge that it's impossible to control everything. Resist the urge to fight uncertainty. Embrace it instead, as the struggle often exacerbates suffering.
First step: Identify a situation in your life where you feel uncertain. Instead of trying to predict every possible outcome, allow it to unfold naturally. Just focus on your next step, not the big picture.
Nurturing supportive mental habits
5. Prioritize restful sleep
Make sure to get 7-9 hours of sleep nightly. A well-rested mind better controls obsessive thoughts, promoting optimal brain health.
First step: Set an alarm clock or wake-up light for tomorrow morning. Struggling to doze off?
💙 Let us help you get your best night’s sleep with our Sleep Stories, soundscapes, sleep meditations, and sleep playlists.
6. Cognitive-behavioral Therapy (CBT) techniques
CBT offers techniques to challenge and gradually shift fear-based thinking habits, helping you manage overthinking over time.
First step: Find a book or online resource introducing CBT techniques and dedicate time each week to read and practice.
7. Engage in productive distractions
When you notice yourself ruminating, consciously shift your focus to a distracting activity, which can help interrupt the overthinking cycle.
First step: Identify an activity you enjoy that requires active engagement, such as reading, yoga, or playing a sport. Schedule a time for the activity and stick to it.
8. Develop positive mental habits
Gradually train your brain to focus more on gratitude, optimism, and self-compassion. Concentrate on problem-solving rather than dwelling on issues.
First step: Start a gratitude journal, and tonight before you sleep, jot down three things you were grateful for in the day.
9. Engage in creative activities
Channel your energy into creative pursuits like art, writing, or music. These outlets distract your mind and provide a productive space for your thoughts.
First step: Choose a favorite creative activity and dedicate 30 minutes to it today. Immerse yourself in it, focussing on the process, not the result.
10. Limit social media and screen time
The digital age bombards us with a lot of information that can lead to overthinking. Limiting social media use and screen time can reduce information overload, decreasing overthinking.
First step: Read a new book. Pick up that art project you’ve been meaning to start. Get your tools out for some DIY. Find ways to engage your brain without scrolling.
Mindfulness and personal development
11. Embrace mindfulness meditation
Mindfulness meditation has been scientifically proven to rewire your brain, reducing tendencies to overthink and fret. Even a five-minute daily practice can make a significant difference.
First step: Download Calm for free and try a guided meditation to reduce stress and anxiety. New to meditation? Try the Mindfulness for Beginners series to learn the basics..
12. Implement thinking time limits
Curb your mind's propensity to ruminate by setting thinking boundaries. Dedicate a specific time window each day to ponder over issues, then consciously switch your attention elsewhere.
First step: Allow yourself 15-30 minutes of worry time right now, and once that time is over, redirect your thoughts to something else. If this feels a bit overwhelming, let Chibs Okereke talk you through it in our Scheduled Worry Time meditation.
13. Express thoughts through writing
Journaling serves as a vent for your mind, curbing the cycle of repetitive thoughts and providing a new perspective. It offers a safe, judgment-free zone to pour out your worries, fears, and emotions.
First step: Find something to write on, be it paper or an app. Spend a few minutes writing about your thoughts, worries, and feelings without judgment or need for a solution.
14. Regular physical exercise
Physical activity is a natural mood enhancer. Find an exercise you enjoy, and watch it serve as a healthy diversion from overthinking.
First step: Choose an exercise, such as walking, yoga, or cycling, and schedule it into your day.
Seeking help when needed
15. Professional assistance
If overthinking significantly impacts your wellbeing, consider contacting a mental health professional. They can provide tailored strategies to help you manage your thought patterns more effectively.
First step: Look for therapists or counselors in your local area or online platforms. Set up an initial consultation to discuss your situation and understand how they can help.
It may take time to see results, and that's perfectly okay. Start with one or two strategies and gradually incorporate more as you see and feel the benefits in your life. Patience and consistency are key.
Think less, live more
We all obsess at times - it's part of being human. But you possess more power than you realize to rewire habitual thought patterns and foster inner quiet.
Mindfulness involves focusing on the present moment without judgment. When you're mindful, you're actively involved in what's happening right now, allowing you to recognize and reduce negative, distracting, or anxious thoughts and feelings.
Turning away from the path of overthinking can lead to a more balanced, fulfilling life. So, the next time you find yourself stuck overthinking, take a step back, breathe, and remind yourself to live in the moment.
💙 Want more resources to help quiet the overthinking mind? Calm offers a range of guided meditations, soundscapes, and breathing exercises designed to promote mental clarity and relaxation.
Overthinking FAQs
What causes overthinking?
Overthinking can stem from various sources, including fear of making mistakes, stress, perfectionism, or a history of emotional trauma. Sometimes, it might be associated with mental health conditions like anxiety or depression.
What are 3 ways to stop overthinking?
Practicing mindfulness helps anchor the mind in the present moment, reducing worry about past regrets or future anxieties.
Regular physical exercise can alleviate stress and improve mood, reducing the tendency to overthink.
Writing in a journal provides a space to express thoughts and concerns, promoting clarity and reducing the urge to overthink.
Why do I constantly keep overthinking?
Chronic overthinking can result from habitual patterns, where the mind is used to entering a loop of excessive analysis and worry. It can also be a coping mechanism to gain control over situations causing stress or anxiety. Understanding the triggers of overthinking can help in developing strategies to manage it effectively.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
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