Ways to stop overthinking

By Afiur
December 30, 2025

Ground Yourself in the Present

Use grounding techniques like the 5-4-3-2-1 method (identify things you can see, hear, feel, etc.). It pulls attention away from racing thoughts and back into your body.Source: unsplash

Name the Thought, Don't Become It

Instead of getting lost in your thoughts, label them, “I’m overthinking” or “This is anxiety talking.” Creating distance helps you observe thoughts without letting them control your emotions.Source: u

Question the Thought's Truth

Ask yourself: Is this fact or assumption? Overthinking often magnifies worst-case scenarios. Challenging the thought weakens its emotional grip.Source: unsplash

Limit Triggers like Excess Screen Time

Constant notifications and scrolling overload the mind. Reducing screen exposure, especially before bed, can significantly calm mental chatter.Source: unsplash

Practice Self Compassion

Be gentle with yourself. Overthinking doesn’t mean weakness, it often means you care deeply. Replacing self-criticism with kindness helps quiet the mind over time.Source: unsplash

Take Action, Even a Small One

Overthinking thrives on inaction. Doing something—sending the message, starting the task, taking a walk breaks the loop and restores a sense of control.Source: unsplash

Set a Worrying Time Limit

Give yourself a fixed window (like 10–15 minutes) to think things through. When worries pop up outside that time, remind yourself you’ll address them later, this trains your brain to pause the spiral.

Write it Down, Then Close the Page

Journaling helps release repetitive thoughts from your mind onto paper. Once written, consciously close the notebook to signal mental closure.Source: unsplash

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