How to Stop Overthinking
I used to be an overthinker,
or maybe I am still that overthinker who learned how to control it
and channel the pattern.
In conclusion, you can break the repetitive cycle of overthinking.
Yes, it is possible to do that, and it doesn’t require
much effort, apps, or medication as most people preach.
You can take that route to stop overthinking, but it is fast,
and you become dependent on these tools,
which is not good in the long term.
But before you break the cycle of overthinking,
understand that you developed the pattern for a good reason.
Maybe you had a rough childhood in a fearful environment
that forced you to think deeply
because a mistake could cost you a lot.
Your mind will always develop a trait to protect you,
but it becomes toxic when you identify with that trait,
which is the case with overthinking.
Here are the steps to help you stop overthinking:
1. Move Your Body, Quiet Your Mind
Overthinking often strikes when you’re inactive.
Physical activity can help break this cycle.
Try this:
- Next time you feel stuck in your thoughts, take a walk or stretch for a few minutes.
- Exercise releases endorphins, which improve mood and reduce stress.
- Silence and solitude also help reset your mind.
Manage your stress before it starts managing you.
2. Question Your Thoughts
Most worries in your head are based on exaggerated or unrealistic ideas.
Try this:
Ask yourself, “Is this thought true,
or am I making it worse in my head?”
Your thoughts often create scenarios fueled by insecurities and fears.
Always question them before accepting them as facts.
3. The 99/1 Rule
99% of harm is caused in your head –
by your thoughts, fears, and assumptions.
1% of harm is caused by reality – what actually happens.
Try this:
- Pause and ask, “Is this fact or my imagination?”
- Write down the problem and separate reality from fears.
- Focus on solving the real 1%, not overthinking the 99%.
The problem is often not the situation, but how you think about it.
4. Set Decision Deadlines
Don’t give yourself too much time to overthink.
Set quick deadlines for decisions and stick to them.
Try this:
- Set a clear deadline for every decision.
- Once the time is up, make your choice and move forward without looking back.
For small decisions, take 10 minutes.
For big ones, set a 48-hour limit. Once decided, commit fully.
5. The Power of Now
You won’t overthink your way to a better future.
You won’t overthink your way to a better past.
All you have is NOW.
What you do with NOW can heal your past and shape your future.
Try this:
- Make peace with yesterday, let go of tomorrow, and focus only on now.
- Embrace the present moment and take action to shape your future.
6. Focus on What You Can Control
Overthinking arises from worrying about things outside your control.
Shift your focus to what you can control.
Try this:
- List things you can control, like your actions, attitude, or mindset.
- Let go of the rest.
Reminder: “Where focus goes, energy flows.”
Focus on things that truly matter to you.
7. Practice Gratitude Over Fear
Gratitude shifts your focus from “what-ifs” to “what’s good.”
This mindset prevents anxiety and reduces fear.
Try this:
- Write down three things you’re grateful for every evening.
- When overwhelmed, ask yourself: “What’s the worst that could happen?”
Gratitude trains your mind to focus on the positive
and reduces fear-based thinking.
8. Clear Your Mind with a Thought Dump
When your mind is cluttered, it’s hard to think clearly.
A “thought dump” helps you process your thoughts and worries.
Try this:
- Take 5 minutes every day to write down all your thoughts.
- This helps release mental pressure and brings clarity.
Final Thoughts:
Overthinking doesn’t have to be your constant companion.
By applying these eight strategies, you can reduce stress
and approach life with greater clarity and confidence.
Remember: You are what you think about all day long.
Choose your thoughts wisely.
