How To Stop Overthinking

Overthinking (also called rumination) refers to dwelling excessively on past or future situations or problems. It often takes the form of analyzing situations from multiple angles, going over and over them until you begin to feel stress or anxiety. While thinking through situations thoroughly can help you make informed decisions, overthinking can be harmful to your emotional well-being.1

There are many reasons why people may be prone to overthinking. Mental health conditions such as generalized anxiety disorder (GAD) often cause constant worry about the future.2 Awkward interpersonal interactions and everyday failures can also cause anyone to ruminate later about what went wrong. However, overthinking can lower your quality of life, so finding strategies to stay in the present moment can help reduce anxiety.

Find a Distraction

Possibly the easiest thing you can do to break an overthinking thought pattern is to distract yourself. Immediate mental distractions can include doing easy mental math, listing objects in a certain category, or singing a song.3 Physical actions you can take might be reading a book, listening to music, or calling a friend.

In one research survey, almost half of the respondents reported using distraction as a way to deal with overthinking. In fact, distraction was the most common coping strategy they reported. Most participants also said they worried and ruminated less when they interacted with other people.4 This is why calling a friend or spending time with a loved one might be helpful.

Practice Mindfulness

Mindfulness is the act of simply focusing nonjudgmentally on the present moment. It is noticing and acknowledging what is happening both inside and outside of yourself from moment to moment. Studies have shown that mindfulness meditation is effective at reducing symptoms of anxiety and depression.5 A common way to practice mindfulness is by trying meditation, focusing on your breathing, or observing your environment and pointing out objects that you see.

Meditate with a Mantra

When you think of meditation, you might think of sitting silently and trying to empty your mind completely. But, meditation can take many forms. One form is saying a mantra over and over, either in your head or out loud.5 Focusing on a word or phrase can redirect your thoughts from overthinking. Medication is especially helpful if the phrase you choose is particularly inspiring or calming for you.3

Challenge Your Thoughts

People with depression often perceive past events in a more negative light than reality dictates.1 Those with anxiety, however, may fear future events will be more challenging or scary than they really will be.2 When you overthink, it's important to ask yourself whether your thoughts are reflecting the true reality of your situation.

Surveys show that positive self‐talk and reframing thoughts in a more optimistic light can help reduce overthinking.4 Ask yourself if your negative thoughts are actually true, and whether a good friend would frame them the same way. Then try to reframe them.

Think About Positive Memories

Because overthinking often takes the form of negative thoughts, try to remember that there have been times when things went well. Think of a time that you succeeded, felt happy, or received praise from others. Redirecting your thoughts to more positive memories can help break the cycle of negative rumination.1 If you are having trouble coming up with a memory, ask your family or friends to help you. They likely won’t have any trouble remembering a time when things went well for you.

Use Breathing Techniques

Sometimes overthinking is intentional, but other times thoughts may repeatedly come up against your will. These are called intrusive thoughts. High levels of stress can worsen intrusive thoughts—and stress and intrusive thoughts together make a good combination for sleep troubles and other health issues.6 This creates a cycle that can be hard to break. 

Breathing exercises are one way to help calm your mind and reduce stress.7 Try a breathing pattern in which you inhale, hold your breath, and exhale for the same amount of time, several times in a row. You can choose an amount of time for each breath that’s comfortable for you, but some experts recommend 4 to 5 seconds each.3

Try Progressive Muscle Relaxation

Progressive muscle relaxation, a technique in which you tense each muscle group in your body and then relax it, also has been proven to help manage stress.7 Try starting at the top of your head and working down your body through the different muscle groups. Or you can start at your feet and work up. Tense each muscle group for a few seconds and then relax it before moving on to the next muscle group.3

Focus on Your Senses

Focusing on one or more of your five senses (sight, smell, hearing, taste, and touch) can help ground you in the present moment and get you out of an overthinking cycle.3 Try listing one or more things you notice with each of your senses. For example, if you are outside, you might:

See a group of trees

Smell a neighbor’s dinner cooking

Hear children playing in the distance

Taste the snack you recently ate

Touch the ground with your feet

Keep a Journal

Journaling, or writing down thoughts and reflections as you have them, can help reduce cortisol levels.6 Cortisol is a hormone that rises with increased stress. Because rumination commonly occurs at night and leads to insomnia, nighttime might be the ideal time to journal. Writing down your thoughts may convince your mind that it can stop thinking in circles.

Exercise

Physical activity has tons of proven benefits for both physical and mental health. For example, exercise releases chemicals in the body that lead to feelings of relaxation and calm.8 It may also require you to enter different physical surroundings, which can help you change your thinking pattern.1 Finally, regular exercise improves sleep, which is important because poor sleep can worsen intrusive thoughts.8

Make a Plan

If your overthinking is a result of feeling overwhelmed by responsibilities or upcoming projects, try to break them down into individual tasks. Thinking about them all at once can lead to a pattern of circular thinking that never moves you forward. Once you have identified the individual tasks that are overwhelming you, make a plan of action for each of them.

Write down each task and the exact steps you need to take to fulfill the task. Plan to tackle only one thing at a time. Then, you can start taking small actions that will move you toward doing more and thinking less. If you're able to, delegating tasks to other people can also help reduce stress and anxiety. For example, if you have to wash the dishes, consider asking your partner or a family member to help.1

Reasons Why People Overthink Things

Overthinking is extremely common, and a wide variety of past or future experiences can trigger this type of thinking. For example, the end of a relationship, perhaps due to cheating, often leads people to ruminate on what they could have done differently throughout the couple’s time together. Problems or stressful situations at work, such as important presentations or projects, lead many people to overthink or worry about their next promotion.

In one research survey, respondents said the following were the most common subjects of their overthinking or worrying:4

Social situations or interpersonal interactions

Personal relationships

Negative events or experiences

Past mistakes

People may even overthink because they believe it will be good for them. In the same survey, respondents reported that they thought overthinking and worry could help them:4 

Prepare and plan for the future

Remember to do things

Not repeat previous actions

Process thoughts and events

Prevent mistakes from happening

But while occasional or moderate overthinking may be helpful for some, extreme overthinking can be a symptom of a mental health condition. Chronic (long-term) rumination may be a sign of a range of serious mental health conditions including:96

Depression

Obsessive-compulsive disorder (OCD)

Generalized anxiety disorder

Post-traumatic stress disorder (PTSD)

Effects of Overthinking

Overthinking can be a symptom of a mental health condition, but it also can be a contributing factor to developing one. Rumination and worry have been shown to increase the risk of depression and anxiety disorders.4 Alongside anxiety and depression, rumination has been linked to the development of conditions such as PTSD, insomnia, eating disorders, and substance use disorder.9

Even in the absence of a mental health condition, overthinking can cause feelings of stress and anxiety that interfere with daily life. Some publications have reported that overthinking reduces social functioning, affects your ability to work, and causes trouble completing daily tasks.10

Studies also show that overthinking can cause physical symptoms such as headache, fatigue, and loss of appetite. Some people have even reported chest pain, heart palpitations, high blood pressure, and shortness of breath while overthinking.10

When to Contact a Healthcare Provider

If overthinking is constant, distressing, or disabling for you, it may be a sign to reach out for mental health support. Psychotherapy is generally an effective way to address disordered thought patterns such as overthinking. For example, cognitive behavioral therapy (CBT) helps people with anxiety or depression think about situations differently to reduce their fears and worries.2

If lifestyle changes aren't helping you improve your overthinking habits, consider talking to your primary care provider for a referral to a mental health professional, such as a psychologist, psychiatrist, or licensed therapist.