How to Stop Overthinking?

To stop overthinking, start by recognising when your thoughts become repetitive or unhelpful. Focus on what you can control, use mindfulness techniques, and set limits on worry time. Challenging negative thoughts and staying present can also reduce mental overwhelm. If overthinking persists, connect with a mental health professional. AERCS Therapy can help you develop effective coping strategies.

Gloria Segovia
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Time Needed : 50 minutes

Overthinking can lead to stress, self-doubt, and mental exhaustion. It often involves replaying situations or worrying excessively about the future. Learning how to stop overthinking involves recognizing unhelpful thought patterns and replacing them with healthier habits. Follow these steps to take control of your thoughts and create space for clarity and calm.

  1. Step 1: Recognize When You’re Overthinking.

    Approximately 5 minutes.
    Pay attention to moments when your thoughts become repetitive or unproductive. Common signs include analysing the same situation over and over, imagining worst-case scenarios, or feeling stuck in indecision. Awareness is the first step toward change.

  2. Step 2: Focus on What You Can Control.

    Approximately 5 minutes.
    Redirect your energy to things within your control. Ask yourself, “What action can I take right now?” Taking even small steps forward helps shift your attention away from worry and toward progress.

  3. Step 3: Practise Mindfulness and Grounding Techniques.

    Approximately 10 minutes.
    Mindfulness helps break the cycle of overthinking by keeping you focused on the present. Use simple techniques like deep breathing, guided meditation, or grounding exercises such as naming five things you can see. These tools calm your mind and body.

  4. Step 4: Set a Time Limit for Worrying.

    Approximately 10 minutes.
    Give yourself a dedicated “worry window” each day, such as 10 to 15 minutes. During this time, write down your thoughts without judgement. Once the time is up, shift your focus to a more productive or enjoyable activity.

  5. Step 5: Challenge Negative or Unhelpful Thoughts.

    Approximately 10 minutes.
    When you catch yourself overthinking, question the accuracy of your thoughts. Ask, “Is this really true?” or “What would I say to a friend in this situation?” Reframing your thoughts helps reduce anxiety and build resilience.

  6. Step 6: Reach Out to a Mental Health Professional.

    Approximately 10 minutes.
    If overthinking is affecting your mental health, relationships, or daily functioning, it is time to seek support. A licensed mental health clinician can help you develop strategies to manage intrusive thoughts and improve emotional regulation. AERCS Therapy provides professional mental health services that you can discuss in a safe and supportive environment.
    Contact AERCS Therapy Today

Is overthinking a mental health disorder?

Overthinking itself is not a clinical diagnosis, but it can be a symptom of anxiety, depression, or stress-related conditions. If it interferes with your life, it is important to seek professional support.

Can mindfulness really help with overthinking?

Why do I overthink even small decisions?

What activities can distract me from overthinking?

When should I get help for overthinking?

About the Author

Gloria Segovia, SSW, BA, BSW (Spec Hons), MSW, RSW, RP, is a bilingual (English, Spanish) EMDR psychotherapist and clinical social worker with 15+ years of trauma-informed care for children, youth, families and couples. The principal and founder of AERCS Therapy, she integrates EMDR, Solution-Focused, Cognitive Behavioural Therapy, Emotion-Focused Therapy and the Gottman Method for couples counselling, to deliver strengths-based, culturally inclusive support. Gloria has practised in both private practice and hospital settings, and she supervises BSW/MSW students and emerging clinicians through York University. She is registered with the Ontario College of Social Workers and Social Service Workers and the College of Registered Psychotherapists of Ontario.