
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.
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.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.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.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.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.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.
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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?
Yes, mindfulness is a proven technique for managing overthinking. It trains your brain to stay in the present moment, which helps reduce rumination and stress.
Why do I overthink even small decisions?
Overthinking can stem from a fear of making mistakes, low self-confidence, or a need for control. Learning to accept uncertainty and trust your judgement can ease decision-making anxiety.
What activities can distract me from overthinking?
Activities like journalling, creative hobbies, walking, talking with a friend, or listening to music can redirect your thoughts and help reduce overthinking.
When should I get help for overthinking?
If overthinking causes distress, sleep issues, or impacts your relationships or work, it is time to reach out to a mental health professional.
AERCS Therapy offers caring and confidential support.
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