How to Stop Overthinking?

Overthinking feels like an internal train of thought that never stops. It consists of dwelling on past conversations, thinking about all kinds of scenarios that may or may not happen, doubting your choices, and analyzing things that cannot be changed.

Some reflection could help you. However, when thoughts keep revolving around but do not give you a solution, then overthinking would exhaust your mind, make you restless, and distract you from the present.

The best thing is that you can actually learn how to stop overthinking through a different response to your thoughts.

What is overthinking?

Overthinking refers to the process of constantly thinking about the same thing, question, or scenario without arriving at any practical solution.

It may take the form of:

• Going over what you said before.
• Always doubting yourself about a decision made.
• Feeling worried about things that have not even occurred.
• Thinking about all the "what ifs"
• Searching for an answer that does not exist.
• Visualizing bad scenarios.
• Finding it hard to stop thinking at night.

Overthinking is not "thinking too much" but rather thinking without a solution.

Why do we overthink?

Overthinking is one process that occurs when the brain tries to protect you from uncertainties.

If there is anything in your surroundings that seems uncertain, the brain will continue to analyze it to try to understand what can happen or how to stop certain things from happening. Stress, changes in your life, experiences, perfectionism, and fear of mistakes are some things that can cause you to overthink.

In other instances, overthinking can be a habit that you have. If you keep analyzing the same situations continuously, it becomes easy for you to overthink.

Is anxiety the real root?

Sometimes overthinking isn’t the problem. It’s a symptom. When your nervous system is stuck on high alert, your mind keeps scanning for danger, and that scanning shows up as endless “what ifs.”

Why does overthinking get worse at night?

It’s 1:47 am. Lights off, phone face down, and your brain picks this exact moment to replay something awkward you said three years ago.

At night the day’s noise disappears, and whatever you pushed aside finally gets the mic. Being tired also makes every worry look bigger than it really is.

Try this: keep a notebook by your bed. When a thought starts looping, write it down with one line underneath: “Dealing with this at 10 am.” Then close the notebook. You’re not ignoring the thought. You’re scheduling it.

How to stop overthinking

Stopping yourself from thinking does not have to be a deliberate effort. It only involves noticing when you think and distancing yourself from the thought by refocusing.

1. Analyze what is controllable

As you engage in overthinking, try to ask yourself the question:

"What can I do to change the situation at hand?"

If you can do something about it, figure out one tiny action step.

If you can't do anything about it, remind yourself that thinking more will not solve anything.

2. Write your thoughts down

It is easier to think more clearly when your thoughts are constantly floating around inside your head.

Spend a little bit of time writing about whatever is troubling you. There's no need for this to be well organized or perfectly written. Just write down your thoughts.

Then ask yourself:

• What am I concerned about?
• What is my evidence?
• What am I taking for granted?
• What can I control?
• What's one thing I could do now?

This process can make a vague thought process tangible.

3. Give yourself a "thinking window"

An attempt to block out unwanted thoughts could lead to an increase in their frequency at times.

What you need to do is set aside a brief thinking period during the day. Allocate 10-15 minutes for dealing with all that goes through your mind, writing it down and thinking about things that need action.

The next time the same thought occurs, you will say to yourself,

"I have allotted time for this thought. I will deal with it in my thinking period."

4. Come back to the present moment

Overthinking will most likely draw your attention either backward or forward.

When it draws you backward into something that has already taken place, simply redirect your attention back to the present moment.

Perform this grounding technique:

Identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.

The goal of this is not to get rid of your thoughts but to anchor yourself in the present.

5. Challenge the thought

Thoughts do not always reflect facts.

When you are having the thought that "Everything is going to go wrong," stop and ask yourself:

• Do I know this as a fact, or am I just considering the possibility?

Other questions to consider might include:

• Is there another perspective from which this can be viewed?
• Am I thinking about the worst case scenario?
• Would I tell a friend the same thing?
• What is really going on right now?

6. Move your body

Physical activity can be one way to change the focus of your mind from repeating thought patterns.

A stroll, yoga, exercise, dancing, or even some time spent moving slowly can provide your mind with another thing to think about.

You do not have to go for an extensive workout. At times, just stepping out of the room can suffice.

7. Create a calming evening ritual

Overthinking can become even more obvious once everything goes silent around you.

As an alternative to immediately jumping from an active day into sleep, you should try developing a little ritual to help unwind.

This ritual can involve dimming lights, putting away your mobile device for some time, having a shower, reading something relaxing, or doing breathing exercises.

8. Don't demand certainty

The main reason why people tend to overthink is their longing for certainty of the future.

However, life doesn't usually give us certainty.

Knowing how to tell yourself, "I don't know and that's okay," might become quite liberating.

There is no need to solve your problems today when they may occur tomorrow.

What is the difference between thinking and overthinking?

Normal thinking normally allows you to figure out something or make decisions.

Too much thinking normally leaves you either lost, confused, or exhausted.

For instance:

• Normal thinking:
  I have an important meeting tomorrow. What should I say?
• Too much thinking:
  What if they misinterpret me? What if I say something wrong? What if everything goes wrong?

What it looks like in real life

Your manager texts, “Can we talk tomorrow?” No context. By dinner, you’ve mentally packed up your desk. Pause and split it into two parts: what you know (there’s a conversation tomorrow) and what you’ve invented (you’re in trouble).

Or a friend has left you on blue ticks for six hours. Before you write the whole story, list three other reasons they haven’t replied. Usually the reason is just that they’re busy.

Can lifestyle habits help with overthinking?

Absolutely. Your daily behaviors may affect your stress management and tendency to have repetitive thoughts.

Exercise, proper sleep, nutrition, time outside, social engagement, and moments of relaxation are all helpful when considering your general psychological state.

One should also consider the intake of stimulating substances, like caffeine, if one notices that such substances cause an uncomfortable level of excitement and stimulation.

Your aim is not to create a perfect life for yourself but to develop simple routines which will help your mind relax. An aromatic grounding ritual - like slow breaths through ANCHOR by VARAÉ - is one such routine: a quick sensory cue that brings your attention back to right now instead of what might go wrong later.

When to talk to a professional

These tips help with everyday overthinking. Please reach out to a therapist or doctor if:

• it has cost you sleep most nights for a few weeks
• you’re avoiding work, people, or decisions because of it
• it comes with panic attacks or a low mood that won’t lift

Asking for help isn’t overthinking. It might be the clearest decision you make all week.

A calmer mind doesn't mean a silent mind

It's not about living without ever having another anxious thought. That's impossible.

A peaceful mind is a mind that doesn't need to take part in everything it thinks.

If you find yourself spinning out, pause. Think about what you can do something about. Take one step or let it be, if nothing else can be done.

Over time, you'll learn to spend less time thinking and more time living.

VARAÉ believes that wellness is not about turning off your mind. It's about developing rituals that bring you back to yourself. ANCHOR, our pocket-sized Ayurvedic inhaler, is one such ritual — a slow breath and a grounding scent that quietly anchors you back to the present moment.

Frequently Asked Questions

How can I prevent myself from overthinking immediately?

It might not be possible for you to turn off your mind immediately, but what you could do is to break the chain of overthinking by taking some deep breaths, recognizing what is within your control, journaling the thought, or grounding yourself to the present moment.

Why am I an overthinker at night?

At night, there tend to be less distractions that can distract you from your thoughts. This can make the thoughts seem amplified since no one is there to distract you. Establishing a bedtime ritual and writing things down at night may help.

Is overthinking considered anxiety?

While overthinking and anxiety may be related, they are not always one and the same. Excessive worrying on a consistent basis can be an indicator of an anxiety condition, especially when it impacts one's everyday activities.

How can I stop overthinking about making the decision?

Separate reality from imagination. Determine what information you have and what is in your control, set a deadline, and make a good decision based on the information that you have.