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How to Stop Overthinking

Here's how to recognize the signs that you're overthinking

Verywell / Laura Porter

• How to Stop

Overthinking can be a hard habit to break . You might even convince yourself that thinking about something for a really long time is the key to developing the best solution. But that’s usually not the case.

In fact, the longer you think about something, the less time and energy you have to take productive action. Plus, thinking about all the things you could have done differently, second-guessing your decisions, and continuously imagining worst-case scenarios can be exhausting.

Learn what overthinking is, some signs you may be an overthinker, and a few reasons some people think too much. Also, explore different types of overthinking, the effects on your mental health and relationships, and how to stop overthinking things in your life.

Hold on a moment, let me overthink this...

What Is Overthinking?

Overthinking involves thinking about a certain topic or situation excessively and analyzing it for long periods of time. When you overthink, you have a hard time getting your mind to focus on anything else. It becomes consumed by the one thing you are thinking about.

While some people believe that overthinking may be helpful since it involves looking at an issue or problem from nearly every viewpoint possible and anticipating future events, the opposite is true. Research suggests that overthinking is associated with feelings of depression , anxiety , and post-traumatic stress disorder (PTSD).

Everyone overthinks sometimes. Maybe you keep thinking about all the things that could go wrong when you give your presentation next week, or you’ve wasted countless hours trying to decide what to wear to your upcoming job interview.

Finding ways to put an end to overthinking can help you take action in your life versus simply thinking about things that are bothering you. Instead of going over something in your mind again and again, you can start to take the steps necessary to resolve the situation.

Signs You're Overthinking

If you're wondering whether you are overthinking a particular situation or concern, there are a few things you can look for. Signs of overthinking include:

• An inability to think about anything else
• Being unable to relax
• Constantly feeling worried or anxious
• Fixating on things outside of your control
• Feeling mentally exhausted
• Having a lot of negative thoughts
• Replaying a situation or experience in your mind
• Second-guessing your decisions
• Thinking of all the worst-case scenarios

Causes of Overthinking

Overthinking can happen for several reasons. Here are a few to consider.

Not Being Solution-Focused

Overthinking is different from problem-solving. Overthinking is about dwelling on the problem, while problem-solving involves looking for a solution.

Imagine a storm is coming. Here’s an example that shows the difference between overthinking and problem-solving:

• Overthinking: “I wish the storm wouldn’t come. It’s going to be awful. I hope the house doesn’t get damaged. Why do these things always have to happen to me? I can’t handle this.”
• Problem-solving: “I will go outside and pick up everything that might blow away. I’ll put sandbags against the garage door to prevent flooding. If we get a lot of rain I’ll go to the store to buy plywood so I can board up the windows.”

Problem-solving can lead to productive action. Overthinking, on the other hand, fuels uncomfortable emotions and doesn’t look for solutions.

Experiencing Repetitive Thoughts

Ruminating —or rehashing the same things over and over again—isn’t helpful. But, when you’re overthinking, you might find yourself replaying a conversation or situation in your head repeatedly or imagining something bad happening many times.

Dwelling on your problems, mistakes, and shortcomings, increases your risk of mental health problems, according to a 2013 study published in the Journal of Abnormal Psychology.

As your mental health declines, you are more likely you are to ruminate on your thoughts. It’s a repetitive cycle that can be tough to break.

Your Brain Won't Shut Off

When you’re overthinking you might feel like your brain won’t shut off. When you try to sleep, you might even feel as though your brain is on overdrive as it replays scenarios in your head and causes you to imagine bad things happening.

Research confirms what you likely already know—rumination interferes with sleep. Overthinking makes it harder to fall asleep. 

Overthinking impairs the quality of your sleep too. So it’s harder to fall into a deep slumber when your brain is busy overthinking everything.

Difficulty falling asleep may contribute to more worrisome thoughts. For example, when you don’t fall asleep right away, you might imagine that you’ll be overtired the following day. That may cause you to feel anxious—which may make it even harder to fall asleep.

Making Decisions Is a Struggle

You might try to convince yourself that thinking longer and harder helps you. After all, you’re looking at a problem from every possible angle. But, overanalyzing and obsessing actually becomes a barrier. Research shows thinking too much makes it tough to make decisions.

If you’re indecisive about everything from what to eat for dinner to which hotel you should book, you might be overthinking things.

It's very likely that you are wasting a lot of time looking for second opinions and researching your options when ultimately, those little choices might not matter so much.

Remember, your time is valuable too.

Decisions are Second-Guessed

Overthinking sometimes involves beating yourself up for the decisions you have already made.

You could waste a lot of time thinking your life would be better if you’d only taken that other job or not started a business. Or maybe you get upset with yourself for not seeing red flags sooner—because you believe they should have been obvious!

Overthinking can take a toll on your mood and may make it even more difficult to make decisions in the future.

While a little healthy self-reflection can help you learn from your mistakes, rehashing and second-guessing is a form of mental torture.

Types of Overthinking

There are also different types of overthinking that a person might engage in. Many of these are caused by cognitive distortions , which are negative or distorted ways of thinking.

All-or-Nothing Thinking

This type of overthinking involves only seeing situations in black or white. Instead of looking at both the good and the bad, you might analyze an event only in terms of it being a total success or a total failure. 

Catastrophizing

This type of overthinking involves thinking things are worse than they are. For example, you might fear that you will fail an exam. This then leads to worry that you will fail the class, which will then lead to failing school, not getting a degree, and not being able to find a job. This type of overthinking sets you up to worry about unrealistic worst-case scenarios.

Overgeneralizing

This form of overthinking happens when you base a rule or expectation for the future on a single or random event from the past. Instead of accepting that different outcomes are possible, you might assume that certain things will "always" or "never" happen. In this case, overgeneralizing one event from the past to every event in the future often leads to overthinking and worrying about things that might never occur.

Bracing for Impact: The Effects of Overthinking

Overthinking is not a mental illness, and while overthinking can make you anxious, it is not necessarily the same thing as anxiety. However, it can often play a role in the development and maintenance of several mental health conditions. Some disorders that are associated with overthinking include:

• Generalized anxiety disorder (GAD)
• Obsessive-compulsive disorder (OCD)
• Panic disorder
• Post-traumatic stress disorder (PTSD)
• Social anxiety disorder (SAD)

Overthinking can have a bidirectional relationship with mental health issues. Stressful events, depression, and anxiety can make people more prone to overthinking, and then this overthinking contributes to worse stress, anxiety, and depression.

Finding a way to break out of this cycle can often help relieve some symptoms of these conditions.

Overthinking can also take a serious toll on relationships. Assuming the worst and jumping to incorrect conclusions can lead to arguments and conflicts with other people. Obsessing about every little thing other people do and say can also mean that you misunderstand what they are trying to convey.

It can also lead to relationship anxiety , and behaviors like constantly needing reassurance or attempting to control other people. Such behavior can harm your relationships with others.

Getting out of your head can be a challenge. Research shows thinking less about a problem might actually be the key to developing better solutions. Here are a few ways to stop overthinking .

Distract Yourself

Rather than sit and think about a problem for endless amounts of time, you can distract yourself for a bit.

Your brain may find better ways to work out a solution in the background while you’re distracted with another task—like working in the garden. Or, you might “sleep on it” and discover that your brain solves the problem for you while you’re sleeping.

A brief distraction can give you a break. And it may get your mind focused on something more productive. And, your brain might even develop a solution for you when you stop thinking about the problem.

Challenge Negative Thoughts

Remind yourself that your thoughts are not facts. Every thought you have will not be truthful, accurate, or even realistic. Learning how to reframe them in a more positive way can help relieve the tendency to overthink.

Negative thought: I am always saying the wrong things... I'm sure people think I am an idiot.

Challenge: Is it true that I always say the wrong things, 100% of the time? Has anyone told me that I sound like an idiot?

Reframed thought: There are times I could articulate my thoughts more clearly and I feel frustrated when that happens. I am considering taking a speech class at the local college to improve my communication skills.

When you find yourself overthinking, challenge these thoughts. Ask yourself if they are realistic. Consider alternative scenarios. It can be difficult at first, but learning to call out your own overthinking can help you learn to replace negative thoughts with more helpful ones.

Work on Your Interpersonal Skills

Studies have found that improving your interpersonal skills can help stop you from overthinking since these skills have a large effect on this particular habit. Ways to develop stronger interpersonal skills include:

• Increasing your self-awareness
• Boosting your self-confidence
• Practicing self-control
• Learning to be assertive
• Setting boundaries

Meditation can be an excellent tool for redirecting your thoughts more positively. As you meditate, work on focusing on your breath. The goal is not to clear your mind, but rather to focus it on something positive (or neutral) and practice redirecting your focus whenever your thoughts wander.

With practice, you will find it much easier to halt overthinking in its tracks before it becomes a more serious problem. Research has found that a 10-minute meditation can be an effective way to stop intrusive thoughts and worry.

Practice Self-Acceptance

Overthinking often stems from dwelling on past mistakes or worrying about things that you cannot change. Instead of berating yourself for things you might regret, try working toward being more accepting and compassionate of yourself. 

Research suggests that people who extend themselves such compassion are more likely to use adaptive coping strategies.

Strategies that may help you become more self-accepting include:

• Thinking about the aspects of yourself that you like and appreciate
• Practicing gratitude
• Cultivating a strong support system made up of people who can provide encouragement and love
• Forgiving yourself for things you regret
• Remembering that no one is perfect and everyone is a work in progress

Get Therapy

If you can’t break free from overthinking, consider getting professional help. Overthinking may be a symptom of a mental health issue, like depression or anxiety. On the flip side, it may also increase your susceptibility to developing mental health problems. 

A mental health professional may teach you skills that will help you stop obsessing, ruminating, and dwelling on things that aren’t helpful. They may also help you identify coping strategies that work for you, such as mindfulness or physical exercise.

If you feel like your brain is on overdrive, talk to your physician. Your doctor may be able to refer you to a therapist who can help you put an end to overthinking.

Overthinking can create an endless cycle of stress and worry, which can ultimately cause you to feel frustrated and less confident. It can also play a role in mental health issues like anxiety and depression, so it is important to find ways to break out of such destructive thought patterns.

Self-help strategies like distracting yourself and challenging your thoughts can help. If overthinking is taking a toll on your well-being, consider talking to a mental health professional. They can help you develop the mental tools and coping skills you need to prevent overthinking.

Kaiser BN, Haroz EE, Kohrt BA, Bolton PA, Bass JK, Hinton DE. "Thinking too much": A systematic review of a common idiom of distress . Soc Sci Med . 2016;147:170-183. doi:10.1016/j.socscimed.2015.10.044

Michl LC, McLaughlin KA, Shepherd K, Nolen-Hoeksema S. Rumination as a mechanism linking stressful life events to symptoms of depression and anxiety: Longitudinal evidence in early adolescents and adults . J Abnorm Psychol . 2013;122(2):339-352. doi:10.1037/a0031994

Thomsen DK, Mehlsen MY, Christensen S, Zachariae R. Rumination—relationship with negative mood and sleep quality . Personality and Individual Differences . 2003;34(7):1293-1301. doi:10.1016/s0191-8869(02)00120-4 

Strick M, Dijksterhuis A, van Baaren RB. Unconscious-thought effects take place off-line, not on-line .  Psychological Science . 2010;21(4):484-488. doi:10.1177/0956797610363555

Rnic K, Dozois DJ, Martin RA.  Cognitive distortions, humor styles, and depression .  Eur J Psychol . 2016;12(3):348-362. doi:10.5964/ejop.v12i3.1118

Pieter R, Nababan D, Ariawan S, Listio S, Ruben S. Improving interpersonal skills to overcome the negative effects of overthinking in the disruption era . BIRCI-J . 2022;5(2):10632-10642. doi:10.33258/birci.v5i2.4876

Ainsworth B, Bolderston H, Garner M. Testing the differential effects of acceptance and attention-based psychological interventions on intrusive thoughts and worry . Behaviour Research and Therapy . 2017;91:72-77. doi:10.1016/j.brat.2017.01.012

Chwyl C, Chen P, Zaki J. Beliefs about self-compassion: Implications for coping and self-improvement . Pers Soc Psychol Bull . 2021 Sep;47(9):1327-1342. doi:10.1177/0146167220965303

By Amy Morin, LCSW Amy Morin, LCSW, is a psychotherapist and international bestselling author. Her books, including "13 Things Mentally Strong People Don't Do," have been translated into more than 40 languages. Her TEDx talk,  "The Secret of Becoming Mentally Strong," is one of the most viewed talks of all time.

Wegner’s remarkable study tells us it’s almost impossible to suppress unwanted thoughts. And trying to do so might end up causing us more harm than good. So instead, focus on releasing your unwanted thoughts.

While it may sound counterintuitive, research shows that trying to suppress unpleasant thoughts 4 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3931447/ actually increases their recurrence long-term. 

What thoughts are you suppressing?

First, just think of your unwanted thoughts. If we can’t control overthinking, let’s give it the attention it deserves.

Set a timer for 5 or 10 minutes and allow yourself to think.

Think of your problems and why they’re bothering you so much. Allow yourself ample time to think. Don’t push them away. What is your mind telling you? What are you worried about? Go deep.

2. Practice Mindfulness

Mindfulness is the practice of being highly aware of your senses and feeling in the moment without interpreting or judging. While mindfulness has been practiced for centuries in forms like meditation and Tai Chi, the rigorous scientific study of mindfulness is still fairly new. 

One study 5 https://www.apa.org/monitor/2012/07-08/ce-corner asked novice meditators to attend a 10-day retreat. By the end, participants reported less rumination (overthinking!) than the control group and performed better on memory and performance tasks.  

Research also indicates 6 https://www.sciencedirect.com/science/article/abs/pii/S016643281830322X that mindfulness increases in value over time. The study showed improvements in mood, emotion, and memory for participants who practiced meditation for 13 minutes a day for eight weeks. 

Try some of these to break the cycle of overthinking: 

• Mindful Breathing: Sit upright, close your eyes, and breathe in through your nose for four counts, then out through your mouth for a count of four. Your goal is to simply focus on your breathing for as long as possible without being distracted by other thoughts or feelings. 
• Cloud Gazing: Focus on the sky. As a cloud moves by, you can imagine each cloud as a problem or challenge floating away from you. 
• Full Body Scan: Imagine a scanner moving from your head to your toes, noting any physical muscle tension or emotional experiences without assigning judgment. 
• Finger Tapping : while taking deep breaths, touch each finger to your thumbs – index, middle, ring, pinky, then reverse. (This is great for work meetings and video calls!)

For more meditation ideas, read 30 Mindfulness Activities To Keep Your Mind Calm (At Any Age) , 

3. The Paper Ball Technique

Grab a pen and paper and set a timer for 10 minutes. Start transferring everything down from your mind to your paper. List all the things you’ve been worried about so you have a place you can visualize them. Don’t worry about making it pretty—the point is to just get it down on paper. Give it your all!

Now, when the timer’s up, take a look at your list. How do you feel? Does it feel relieving to get all your unwanted thoughts down on paper?

Finally, here’s the fun part: crumple up that paper ball and throw it in the trash can.

The physical “throwing away” of your problems is a great technique to help you “feel” as if your worrying thoughts are gone. I find this helps if I’m stuck with something that’s been bothering me for days.

4. No News is Good News

Following the news can be overwhelming and stressful, especially for overthinkers who internalize problems out of their control. Try spending several weeks without watching or reading the news.

Turn off notifications from news apps on your phone, or delete them entirely for a time. You can change your car preset radio station to classical music. You may even consider taking a break from social media, which can often contain stressful and overwhelming news. 

If removing yourself entirely from news doesn’t appeal to you, try switching out your regular news app for one that focuses on positive stories, like Good News . Want something to watch? Try The Good News Show or other uplifting programs like Random Acts or Queer Eye . 

Take time to consider how your view of the world changes as the content you consume changes. 

5. Practice cognitive behavioral therapy (CBT) 

CBT is a type of therapy that includes identifying troubling situations in your life, becoming aware of your thoughts, beliefs, and emotions, then identifying and reshaping negative or inaccurate thinking. CBT is one of many forms of therapy used to treat the root causes of overthinking, such as depression and anxiety. 

A licensed therapist can offer professional help and answer questions you have about therapy. 

6. Positive Reframing

Do you have a hard case of impostor syndrome?

Impostor syndrome is a phenomenon that makes you feel like you aren’t good enough:

• “I’m not a good enough speaker.”
• “I’m not fit to be a manager.”
• “I don’t deserve to make lots of money.”

No matter how successful someone is on the outside or how much external evidence there is of their skills or competence, people with impostor syndrome are convinced that they don’t deserve the success they have achieved. They may have pervasive thoughts about their incompetence or inferiority.

It’s even estimated 7 https://so06.tci-thaijo.org/index.php/IJBS/article/view/521 that a whopping 70% of people suffer from impostor syndrome .

Impostor syndrome isn’t easy to combat, but here’s a great exercise…

When you catch yourself with negative internal dialogue, reframe your comment to be an “I’m great” statement:

• “I’m a great speaker.”
• “I’m a great manager.”
• “I have great wealth.”

So if you’re in a constant negativity loop, keep repeating to yourself, “I’m great.” Make it a daily habit. Stick Post-it notes on your bathroom mirror. Save your favorite quote on your desktop wallpaper.

Practice other forms of mind control! How to Control Your Mind: 20 Science-Backed Strategies 

7. Make Positivity A Habit

Positive self-talk works because it replaces your negative self-talk. In Wegner’s experiment, students who were told to think of another object—a red convertible—instead of the white bear did rather well in focusing their thoughts.

In the same vein, try replacing your unwanted thoughts with positive ones. Being positive overall, according to Mayo Clinic , can:

• Increase your lifespan
• Lower your stress
• Lower levels of depression
• Reduce the risk of death from cancer, stroke, infection, and more. 

8. Test out Positive Affirmations 

You know that feeling when a friend tells you that jacket looks great on you, or a co-working exclaims, “You’re amazing. I couldn’t have done this without you!

Those are positive affirmations; we all love hearing them from people around us. But did you know that when you offer yourself positive affirmations, you can rewire your brain 8 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4814782/ to challenge negative self-talk and increase self-esteem over time? 

Here are some examples of positive affirmations: 

• Today is full of opportunity
• I have everything I need
• I am here to be helpful
• I’m learning
• Today I will be fabulous

Watch our video below to learn 10 surprising affirmations to instantly feel better:

For more examples, check out 120 Positive Daily Affirmations For Happiness (w/ Science!)

9. Take A Walk

Allow yourself time to clear your head by going on a brief walk. Research has concluded that even a 10-minute brisk walk 9 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6064756/ will improve one’s mood to a similar degree as meditating would. 

Leave your phone at home and notice things around you on your stroll. What is the weather like? Is the area urban or rural? Are there other people around? Other animals? What season are the plants in? Can you find a beautiful flower to admire? 

10. Journal Your Emotions

I recently found myself sitting at my desk looking at an email that made me mad. There was nothing particularly offensive about the email, but I felt lousy when I read it and thought about the situation.

I pulled out a notebook and began writing everything I was feeling. At the end of the page, I stopped, read what I’d written, and felt like there was still more behind my reaction, so I turned the page and kept writing. Ten minutes later, I was staring at a piece of paper that had nothing at all to do with the situation in the email but was the core of why I was upset. 

When you can feel yourself reacting to something, take time to write it out. You can choose to combine this with the paper ball technique or not. 

11. Keep a Gratitude Journal

Another variation on positivity reframing, try keeping a gratitude journal for one week. Write down things that make you happy, things you are grateful for, and what is going well in your life. 

• Write about a time when you laughed uncontrollably.
• Look around and list 5 things that help you in your day-to-day life.
• What is something that you can do today that people 30 years ago couldn’t?
• What aspect of your health do you feel grateful for?

12. Practice Goal Setting

One way to manage overthinking is by setting and achieving attainable goals. Having successes to look back on can help reframe your mindset to be more positive and grounded. Check out how to set better goals: 

How To Set Better Goals Using Science

Do you set the same goals over and over again? If you’re not achieving your goals – it’s not your fault! Let me show you the science-based goal-setting framework to help you achieve your biggest goals.

13. “I Will”

Think of all the successes you’ve had in the past. Perhaps you got promoted at a job, aced a speech, or did something kind for a friend. Failure to live up to your past successes can be another major cause of overthinking.

If you’re struggling to get something done because you’re afraid of not living up to your past, you MUST realize this is a different opportunity.

And to help that mindset shift, try saying “I will “:

• “I will finish my work project on time.”
• “I will have a great vacation with my family.”
• “I will make it to my son’s soccer game and cheer for him.”

The “I will” technique is especially helpful if you’re under pressure. Research shows that athletes who give themselves instructional self-talk have improved attention and perform better.

Instead of telling yourself, “I’m going to do well,” replace it with an instructional “I will” to conquer your overthinking tendencies.

14. What Can I Control? 

When facing overwhelming thoughts, it can help to focus on one thing at a time, identify the problem, and ask yourself if you can do anything about it. If the answer is yes, take action. If the answer is no, accept that as a reality and move on.  

• Which of my thoughts are helpful and which aren’t?
• Am I thinking about a problem in a way that helps solve it?
• Am I trying to find an easy solution where none exists? 
• Is it time for a different approach? 

For example, an overthinking loop might sound like this: “It’s so late, and there’s so much to do, and I haven’t sent all the emails I need to, but it’s too late now, but I have to get it done…” 

This can be broken down to “What actually needs to get done right now? The emails can wait until tomorrow, but I have to get the review done before the end of the day. It’s getting late, so I’m going to stop sending emails and focus on the review. 

“Then I’m going make a note to myself of the emails that still need to go out tomorrow. I’ll put that on my desk and work on those first thing. And maybe I’ll go grab a snack first since I haven’t eaten in a while”.

15. Take the Fear Pill

If you were given a pill to totally get rid of your fears, would you take it?

You probably realize that’s a bad idea since we NEED fear to avoid doing reckless things, like walking in the middle of a busy highway or ostracizing all our friends.

So let’s work with fear.

The idea isn’t to totally get rid of your fears. When you start anything new or go through something potentially life-changing, there will always be fear.

Fear gets a voice, not a vote.

And we may never get rid of our fears—but that’s a good thing! You can learn to overcome your fears and become a Fear Boss.

How do we do that? To be a Fear Boss, we have to manage our fear rather than conquer it. Learn how in our article here: How to Overcome Fear and Conquer Self-Doubt . 

16. Change Your Environment

If the environment you’re in isn’t working for you, shake things up! 

Does the photo on your wall remind you how long it’s been since you went on vacation? Switch it out for a picture from the last dinner you went to with friends. 

Are you anxious when you see your messy desk? Take a break and clean it off. 

Looking for some inspiration? Put up a poster for the race you’re training for in your bathroom. 

Find ways to make your environment work for you, whether that’s offering a fresh perspective, providing some light distraction, allowing a place to relax, or being inspiring. 

17. Learn to Ask the Right Questions

One of the most frustrating parts of overthinking can be the feeling that no matter how much you think, you keep coming around to the same questions that don’t offer satisfactory answers. 

In his book Questions Are The Answer , MIT Professor Hal Gregersen interviewed hundreds of creative thinkers to learn how to ask questions that provide breakthrough discoveries. 

Changing the way you view questions, their role, and purpose can open up new opportunities for seeing questions as something to discover and enjoy rather than dreading the fear of an endless, unsatisfying loop. 

18. Parkinson’s Law Deadline

Parkinson’s Law states that “work expands so as to fill the time available for its completion.”

In other words, if you give yourself a week to finish an assignment that could be done in a day… you’ll likely take the whole week to finish. It’s just human nature.

Parkinson’s Law also applies to overthinking. When we give ourselves too much time to think or complete a goal, it often delays our decision-making.

The good news is it also works the other way around. This is where Parkinson’s Deadline comes in:

“Work shrinks so as to meet the deadline when it’s due.”

If you’ve got a project due in a day that would normally take you a week, you’re much more likely to finish it. Even though it might not be as pretty, the important thing is you’ve finished it.

Common Traps Of Overthinking (And How To Overcome Them!) 

There are several common traps for overthinkers, most of which we’ve already touched on in some form or another. 

Catastrophizing: that worst-case scenario you play in your head that could range from getting fired for a single mistake to the entire western United States being buried in lava when a supervolcano erupts. 

Solution : Challenge the thought by considering the most realistic outcome instead. 

Analysis Paralysis: getting stuck in a mental habit of analysis and indecisive behavior, leading to missed opportunities and procrastination. 

Solution : Set a time limit for making the decision.

Negative Self-Talk: a constant internal dialog of criticism, shortcomings, and mistakes. 

Solution: practice self-compassion and reframe negative thoughts for realistic or positive ones. 

Perfectionism: Setting impossibly high standards for yourself and obsessing over tiny details and flaws. 

Solution: Practice setting and obtaining realistic goals, focus on progress and celebrate small wins. See mistakes as part of a learning process.  

Overthinking can be an exhausting experience! Remember, your brain goes out every morning trying to protect you from the same life-threatening dangers your ancestors faced and had to overcome to survive. 

Thoughts that are repetitive, obsessive, or negative can be an indicator you are overthinking, but thankfully, there are ways to overcome the negative cycle. 

Try some of the suggestions above, like practicing mindfulness, reducing your access to negative news reports, and keeping a gratitude journal. 

And if you’re ready for more ideas on improving your life, read How to Live a Good Life: 5 Tips .

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Stop Overthinking! tips for better decision-making

Overthinking is a common pitfall in decision-making. This includes endlessly gathering information, analyzing pros and cons from every angle, and trying to think through every possible outcome. The result is often mental exhaustion as well as “analysis paralysis” – the inability to move forward with a decision.

Our Stop Overthinking! worksheet offers ten principles for avoiding overthinking and navigating decisions with greater ease. These address common mindsets and behaviors that get in the way of smooth decision-making, such as trying to avoid all risk or uncertainty and relying too much on the advice of others. Practice-oriented tips provide concrete suggestions for more empowered decision-making.

Use this worksheet to support clients who struggle with overthinking and decision-making. This includes clients who suffer from catastrophic thinking, self-doubt, procrastination, and obsessive-compulsive behaviors. Assign the tips as homework or ask clients to write about how they’ve struggled with one or more of the principles listed on the worksheet.

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14 Ways to Stop Overthinking

Overthinking refers to dwelling on certain thoughts or constantly anticipating a situation or its possible outcome. Grounding exercises, stepping into action, and finding support from a mental health professional can help you to stop overthinking.

You finally have a few quiet moments to yourself, only to immediately start wondering if you forgot to send that thank-you email or whether you’ve overestimated your chances of getting the promotion.

Sound familiar? Worrying and overthinking are part of the human experience, but when left unchecked, they can take a toll on your well-being. Dwelling on the same thoughts may even increase your risk of certain mental health conditions.

So, what’s an overthinking person to do? These tips can help you move in the right direction.

Step back and look at how you’re responding

The way you respond to your thoughts can sometimes keep you in a cycle of rumination , or repetitive thinking. Rumination can often cause negative consequences to a person’s mental health.

The next time you find yourself continuously running things over in your mind, take note of how it affects your mood. Do you feel irritated, nervous, or guilty? What’s the primary emotion behind your thoughts?

Having self-awareness is key to changing your mindset.

Find a distraction

You can decrease overthinking by engaging in activities you enjoy. This may look different for everyone, but some ideas include:

• learning some new kitchen skills by tackling a new recipe
• going to your favorite workout class
• taking up a new hobby, such as painting
• volunteering with a local organization

It may be hard to start something new when you’re overwhelmed by your thoughts. If finding a distraction feels daunting, try setting aside a small chunk of time — say, 30 minutes — every other day. Use this time to explore potential distractions or dabble in existing ones.

Take a deep breath

The next time you find yourself tossing and turning over your thoughts, try closing your eyes and breathing deeply . Respiration has a direct effect on your body and mind, and may help distract you and reduce the physical effects of overthinking.

Here’s a good starter exercise to help you unwind with your breath:

• Find a comfortable place to sit and relax your neck and shoulders.
• Place one hand over your heart and the other across your belly.
• Slowly inhale and exhale through your nose, paying attention to how your chest and stomach move as you breathe.

Try doing this exercise 3 times a day for 5 minutes, or whenever you have racing thoughts.

Developing a regular meditation practice is an evidence-backed way to turn your attention inward and clear your mind of nervous chatter.

All you need is 5 minutes every day and a quiet spot. More than one meditation technique exists. You can try a few ones until you find one that helps you quiet your mind.

Read more about meditation techniques .

Look at the bigger picture

Trying to gain perspective may help you reduce overthinking about non-urgent matters. How will all the problems floating around in your mind affect you 5 or 10 years from now? Will anyone really care that you bought a fruit plate for the potluck instead of baking a pie from scratch?

Prioritizing the more serious challenges and letting go of everyday hurdles may help you feel less overwhelmed.

Do something nice for someone else

Helping others may bring you out of your own thoughts. Consider thinking of ways you can be of service to someone going through a difficult time. Does your friend who’s going through a divorce need a few hours of child care? Can you pick up groceries for your neighbor who’s been sick?

Realizing you have the power to make someone’s day better can keep negative thoughts from taking over. It also gives you something different to focus on instead of your stream of thoughts.

Recognize automatic negative thoughts (ANTs)

Automatic negative thoughts (ANTs) refer to knee-jerk negative thoughts, usually involving fear or anger.

Tackling ANTs

You can identify and work through your ANTs by keeping a record of your thoughts and actively working to change them:

• Use a notebook to track the situation causing you distress and record the first thought that comes to your mind.
• As you dig into details, evaluate why the situation is causing these negative thoughts.
• Break down the emotions you’re experiencing and try to identify what you’re telling yourself about the situation.
• Find an alternative to your original thought. For example, instead of jumping straight to, “This is going to be an epic failure,” try something like, “I’m genuinely trying my best.”

Acknowledge your successes

When you’re in the midst of overthinking, try jotting down five things that have experienced in the past week and your role in them.

These don’t need to be huge accomplishments. Maybe you stuck to your coffee budget this week or cleaned out your car. When you look at it on paper or on-screen, you might be surprised at how these little things add up.

If it feels helpful, refer back to this list when you find your thoughts spiraling.

Stay present

Not ready to commit to a meditation routine? There are plenty of other ways to ground yourself in the present moment.

Be here now

Here are a few ideas:

• Unplug: Shut off your computer or phone for a designated amount of time each day and spend that time on a single activity.
• Eat mindfully: Treat yourself to one of your favorite meals. Try to find the joy in each bite, and really focus on how the food tastes, smells, and feels in your mouth.
• Get outside: Take a walk outside, even if it’s just a quick lap around the block. Take inventory of what you see along the way, noting any smells that waft by or sounds you hear.

Consider other viewpoints

Sometimes, quieting your thoughts requires stepping outside of your usual perspective. How you see the world is shaped by your life experiences, values, and assumptions. Imagining things from a different point of view can help you work through some of the noise.

Try to jot down some of the thoughts swirling around in your head and investigate how valid each one is. For example, maybe you’re distressed about an upcoming trip because you feel you won’t have time to arrange everything. But, is that really what’s going to happen? What kind of proof do you have to back that up? What happens if some things don’t get done in time? Is there someone else who can help you with non-urgent stuff?

Take action

Sometimes, you might go over the same thoughts repeatedly because you have not taken any concrete actions yet.

Try to ground your thoughts into things you can manage and do. Having an action plan can help you find relief.

Practice self-compassion

Dwelling on past mistakes keeps you from letting go. If you’re concerned over something you did last week, try refocusing on self-compassion .

Here are some ways to get you started:

• Take note of a stressful thought.
• Pay attention to the emotions and bodily responses that arise.
• Acknowledge that your feelings are true for you in the moment.
• Adopt a phrase that speaks to you, such as “May I accept myself as I am” or “I am enough.”

Embrace your fears

Some things will always be out of your control. Learning to accept this can go a long way toward curbing overthinking. A study from 2018 shows that accepting negative thoughts and fears can help improve psychological health.

Of course, this is easier said than done, and it won’t happen overnight. But try looking for small opportunities where you can confront the situations you frequently worry about.

Ask for help

You’re not alone, and support is available if you find yourself overwhelmed. Seeking support from a trusted friend or family relative, or a qualified therapist can help you develop new tools for working through your thoughts and even changing your mindset.

Read about how to find a therapist that is right for you .

The takeaway

Overthinking things may often cause distress. You can reduce overthinking and rumination by breathing deeply, doing grounding exercises, practicing meditation, jotting down thoughts and breaking them into actionable steps, and focusing on your successes.

If you feel persistently overwhelmed by your thoughts or can’t stop overthinking, consider talking with a mental health professional who can help you develop coping skills.

How we reviewed this article:

• Ainsworth B. (2017). Testing the differential effects of acceptance and attention-based psychological interventions on intrusive thoughts and worry. https://www.sciencedirect.com/science/article/pii/S0005796717300190?via%3Dihub
• Chwyl C, et al. (2020). Beliefs about self-compassion: Implications for coping and self-improvement. https://pubmed.ncbi.nlm.nih.gov/33166205/
• Ehring T. (2021). Thinking too much: rumination and psychopathology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8429319/
• Ford B, et al. (2018). The psychological health benefits of accepting negative emotions and thoughts: Laboratory, diary, and longitudinal evidence. https://pubmed.ncbi.nlm.nih.gov/28703602/
• Huang L, et al. (2022). Higher rumination tendency is associated with reduced positive effects of daily activity participation in people with depressive disorder. https://pubmed.ncbi.nlm.nih.gov/35359430/
• Watkins E, et al. (2020). Reflecting on rumination: Consequences, causes, mechanisms and treatment of rumination. https://pubmed.ncbi.nlm.nih.gov/32087393/

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13 proven ways to stop overthinking, from psychology experts.

Racing thoughts, worrying, thinking too much. The frenetic thought pattern has so many names yet describes a single common experience: overthinking. 

What is overthinking?

Overthinking is defined as repetitive and unproductive thought patterns. It is usually an uncomfortable experience in the mind where it feels crucial to think through the issue at hand over and over. However, the "thinking through" oftentimes leads nowhere.

According to licensed therapist Kimberly Martin, LMFT , there are different ways overthinking can manifest, such as: 

• Rumination: Repetitive thinking and dwelling on negative thoughts and feelings
• Hypervigilance: Constantly assessing for potential danger
• Catastrophizing: Assuming the worst will happen

There are evolutionary reasons why humans do so much of this type of thinking, according to licensed therapist Chay Tanchanco, LMFT . "Part of our survival as humans has depended on anticipating danger," she explains. "If our ancestors could predict where or when their life was threatened, they could plan to get away safely or prepare for a conflict, giving them a better chance at seeing the next day."

So, overthinking is a survival mechanism that was actually useful to our primal ancestors. But it's proving not so useful in today's world.

"In the modern world, we don't have the same kind of dangers as humans did thousands of years ago—however, our brains are still operating with many of those same systems," Tanchanco says. "Overthinking is our brains' way of trying to predict harm while applying the complex modern layers of societal stigmas, expectations, and safeguards."

Why am I overthinking so much?

There are many reasons why someone might be overthinking. Here a few of the big causes: 

You're dealing with heightened emotions.

"It is very common to overthink things when we are feeling strong emotions toward them," says Martin. That is, if a situation is eliciting a strong emotional response from you, you're more likely to start overthinking about it. 

According to Martin, some emotions that can spark overthinking include:

• Nervousness 

These are obviously common emotions , so in that sense, overthinking is simply a natural response to certain types of life experiences. "However, overthinking becomes a mental health concern when it becomes unmanageable and causes unwanted disruptions to one's day-to-day life," says Martin. 

It may be a sign of other mental health concerns.

Overthinking has been associated with depression, anxiety, PTSD, insomnia, and eating disorders 1 . "It is a common symptom of many mental disorders, commonly couched inside of self-doubt, excessive worry, or overwhelming [feelings] that others are out to get us," says licensed therapist Cynthia Siadat, LCSW .

So, overthinking can be thought of as a warning sign that something may be off, and it's worth working with a mental health professional if you feel like overthinking is getting in the way of your daily life.

Relatedly, a 2018 study 2 also found that if you already have depressive symptoms, overthinking can reinforce depressive thought patterns. One way to get at the root cause of the depressive symptoms is to change the negative beliefs fueling the overthinking thought patterns. This process is best explored with a therapist.

It's what you saw growing up.

Siadat says some of us overthink because the thought pattern was modeled to us by the adults in our early lives.

A 1963 study 3 tested the power of observing behavior with an experiment that exposed moral judgment to children. They found that children who observed adult models and who received reinforcement held on to the moral teachings more effectively.

So, if we observed overthinking in our caretakers and had the thought pattern reinforced by common warnings like "make sure you don't…" and "double-check if…" we may have a higher likelihood of developing overthinking thought patterns.

It's a trauma response.

"People who have witnessed [or] experienced traumatic events may be especially prone to overthinking due to fears and worries that the same events may happen again," Martin explains. "This causes hypervigilance as a way for our brains to keep us safe."

It's part of the culture.

Our culture and environment can also contribute to overthinking, says Siadat. For example, "The old adage that has been the basis of much of Western thought, 'I think therefore I am' has encouraged a sort of disembodied experience in Western-influenced cultures that encourages more of a focus on what's happening above the neck versus below," she says. 

One review 4 published in the Social Science & Medicine journal studied the language around "thinking too much" across global populations. It found that expressions like "I'm thinking too much" can be found in many cultures, and it's usually a sign that people are in mental distress. Although solutions for overthinking are available, the review found that solutions to treat "thinking too much" need to be culturally relevant. The good news is cultural sensitivity is starting to become more commonplace in therapy practices.

Your job encourages overthinking.

Your job may also be adding to your overthinking thought pattern. Some occupations require multiple facets of thinking before taking action, leading to chronic overthinking, says Siadat. The conditions of your surroundings shape the way you think.

Some personality types may be more prone to overthinking.

Some people have minds that are just wired for jumping from idea to idea without pauses, says Siadat. For example, she says, one particular personality type that might be prone to overthinking is intelligent folks.

"Overthinking is a plague of the brilliant," Siadat asserts. "The capacity that brilliant people have to think quickly and with great depth can be astounding. It can also be difficult to turn off, especially in a culture where we are so frequently stimulated."

Tanchanco also sees overthinking as common among certain personality types . "I identify as and work with people I call 'Anxious Perfectionist Givers' (APGs)," she says. "We are notorious overthinkers and often got far in life because we tend to be planners, high achievers, and work in service industries such as nursing, education, and other care-related jobs. Because we are juggling many things and empathizing with others as part of our work, we tend to overthink past what is helpful or necessary."

13 ways to stop overthinking.

If overthinking is getting in the way, try these tips to alleviate some of the mental chatter:

Notice when you're overthinking.

Overthinking is a habitual thought pattern that is specific to you. For example, you may tend to overthink when you're home alone. If you notice that you've been by yourself in your room with spiraling thoughts for a while, it could be the first sign that you're overthinking—and the signal that you need to transition to one of your coping strategies.

Becoming aware that you're overthinking is the first step to disrupting the behavior, says Siadat. "Ask yourself: What is usually the first clue that I've been overthinking?" she suggests. "Then the next step would be to identify what you would like to do instead."

Become aware of your patterns. 

After you notice that overthinking is happening, start to practice mindful awareness. When you have the ability to tap into mindfulness, you can start to observe the full cycle of your overthinking pattern.

Ask yourself:

• What starts your overthinking pattern? 
• How does it behave? 
• How long does it take? 
• Where do you feel it in your body? 

Once you understand all the pieces of your overthinking pattern, you can get better at mindfully moving yourself out of your overthinking cycle.

Move your body.

"When someone has practiced identifying that they have started to overthink, in the moments they are in the throes of it, I highly recommend using that moment as a green light to tell them to engage in activities that involve them being engaged physically," Siadat says.

Some of her suggestions:

• Practical movement, like standing up and walking to a different room, or house-cleaning
• Physical-health-related movement, like drinking a glass of water or exercising
• Joyful movement, like dancing or wiggling

Relevantly, a healthy balance of exercise has been shown to have a positive effect on our emotions . Allowing your body to process thoughts can help ease the unnecessary chatter in your mind.

Practice other forms of mindfulness.

"Mindfulness practices are proven to be helpful in managing overthinking and disruptive thoughts," says Martin. "Mindfulness practices could be any healthy activity/skill that allows you to practice shifting your mind to the present moment rather than in the past or the future."

For example, she recommends mindfulness activities such as: 

• Progressive muscle relaxation
• Strength training

"The key is staying connected to what you are experiencing internally and/or externally in the present moment," she notes.

Don't try to suppress the thoughts.

"Suppressing negative thoughts can lead to more overthinking," says Martin. "It's like when someone tells you not to touch something, and it makes you want to touch it even more."

If you're dealing with overthinking and recurring negative thoughts, simply take notice when it's happening as you're building up your other coping tools. "Allow yourself to have the negative thought while strengthening your ability to let go of it and be in the present moment. And whenever you feel ready to take it a step further, you can practice challenging your negative thoughts and stopping your mind from going down the rabbit hole of overthinking." 

Reflect with a journal or other creative expression.

Journaling is a useful tool to get your thoughts out into the physical world because once on paper, thoughts can be processed and released. A good place to start is to jot down your thoughts, then gradually move into gratitude journaling .

Additionally, you can use alternative ways of getting your thoughts out like doodling or crafting. 

Schedule worry time.

Scheduling worry time is a classic technique used in cognitive behavioral therapy, says Martin. "The idea is to table your worries until your scheduled worry time. This prevents you from spending too much time dwelling on random worries that appear throughout the day." 

Here's how she suggests doing it:

• Schedule "worry time" and add a time limit, preferably no more than 30 minutes. Use a timer if helpful.
• Make sure it's not too close to bedtime.
• Let all your thoughts out, and think through all your worries during this time frame.
• Stop when the scheduled worry time is over.
• Throughout the day, write down any worrying thoughts as they come up so that you have them ready to review during the worry time. 
• At the next scheduled worry time, use previous notes to process and problem-solve the worries you had during your day.

Shift your environment.

Sometimes being in a specific space can trigger you to overthink. So moving to a new space or changing up the environment that you're in can help.

"Playing some white noise or relaxing music can also help shift your mind, silence unwanted thoughts, and remind your brain to take a break," Martin suggests.

Prioritize things you enjoy.

If overthinking is paired with worry, anxiety, and depressing thoughts, using joy can be a great antidote. Engage with your favorite activities that get you outside of your own head like going for a walk with your dog, calling a friend, or mindfully cooking your favorite meal. If you don't know what brings you joy, it is a worthwhile journey to find out what does .

Practice self-compassion.

If your overthinking tends to revolve around your own insecurities, Siadat suggests developing a dedicated self-compassion practice. Self-compassion allows us to hold ourselves with kindness. 

Siadat acknowledges, "Developing a practice of self-compassion can be helpful and can be incredibly difficult for people who find themselves overthinking." But self-compassion is closer than you may think. These practices can help you to start cultivating self-compassion right now.

Talk it out.

If you're finding yourself overthinking about relationship issues—such as situations involving friends, family, or romantic partners—try to talk it out with the other person directly instead of ruminating about it on your own.

Worrying in relationships is normal, especially if trust is fragile . Since you are engaging with someone who has their own complex patterns of behavior, it's easy to misinterpret signals , words, and actions. The best way to understand another person is to open a line of clear communication. After all, if you're worried about the state of your relationship, remember that studies show time and time again that communication is a foundational element in relationship satisfaction 5 .

If you're not ready to talk directly with the person you're overthinking about, tap a mental health professional like a therapist.

Talk it out with a therapist.

Regardless of what subjects your overthinking revolves around, talking to a professional can help identify habits and patterns you aren't able to notice on your own. A therapist can act as a neutral third party who can help you move forward to overcome your overthinking pattern.

Cut yourself some slack.

"Overthinking is not a weakness," Siadat reminds us. "It is a natural byproduct of being brilliant and in a world that encourages a lot of heady-ness. It has served us throughout our lives, and when it has limited our ability to live fulfilling lives, all that means is that it isn't the right tool for the task at hand and that we need to find and try a different tool."

The negative effects of overthinking.

It can help to consider the trade off that you're choosing when you overthink versus moving on. While it is important to take time before acting, dwelling for too long can often lead to unwanted consequences.

Overthinking can: 

• Cause you to miss out on opportunities. Since time is a nonrenewable resource, the time spent thinking may be used up instead of pursuing actual opportunities that will help move you forward.
• Make you feel out of control. When you're stuck in your own thoughts, you can easily feel like you're spiraling without anything to ground you. Left unchecked, this can lead to unwanted mental health complications.
• Spark friction in relationships. To move forward with your loved ones, you need action to engage. Sitting in thought alone often comes at the cost of honest communication and can lead to isolation.

Is overthinking a mental disorder?

Overthinking by itself is not a mental disorder, but it can be a symptom of one. This behavior is common among those dealing with anxiety, PTSD, or depression. Diagnoses aside, overthinking may simply be an indication that something is off internally. Journal, reflect, or work with a mental health professional to find the root cause of your overthinking.

Is overthinking every day normal?

It depends. Overthinking is certainly common, and your environment, upbringing, job, and biology can all affect the way you think. Some of us are also predisposed to overthink more than others. That said, overthinking can be a sign of other mental health concerns, and if it's disrupting your day-to-day life, it may be worth exploring what's causing it and how to soothe your mind with a mental health professional. 

How can I stop overthinking?

The first step is to notice that you're overthinking. Slowing down to notice when, where, and how your overthinking pattern manifests can help you figure out your next step to work through it. 

Once you've identified your overthinking pattern, you can start to try grounding activities like meditation, journaling, shifting your body and environment, CBT or cognitive behavioral therapy, working on clearer communication, or talking with a therapist. Finding the right approach to address your specific overthinking pattern may take some time, so be patient. Know that every bit counts toward creating new thought patterns for yourself.

The takeaway.

Overthinking is a habitual thought pattern that can be reinforced by our surroundings. As with other habits, there are ways we can consciously choose to behave differently and reinforce new behaviors so that we can have a different outcome.

If overthinking is something that is getting in the way of living a full life, the best first step is acknowledging that it's happening. From there, many tactics, communities, and mental health professionals are available to help you live a life beyond your thoughts.

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8429319/
• https://www.cambridge.org/core/journals/behavioural-and-cognitive-psychotherapy/article/abs/why-do-people-overthink-a-longitudinal-investigation-of-a-metacognitive-model-and-uncontrollability-of-rumination/D3E128B7AF14B2DCFFAAD4903079E959
• https://psycnet.apa.org/record/1964-02419-001
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4689615/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4852543/

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10 Exercises That Help You Stop Overthinking

• Retraining Exercises
• When It Won't Stop

Overthinking typically has a negative connotation. Also called rumination , overthinking is prolonged, repetitive, and recurrent negative thinking about emotions, personal concerns, one's self, and life experiences. These thoughts are similar to worry and obsessions.

Overthinking or dwelling on negative feelings and thoughts can contribute to developing or worsening conditions such as anxiety or depression.

This article will discuss rumination, why people overthink, ways to help manage overthinking, and when to seek help.

Taiyou Nomachi / Getty Images

Overthinking Triggers

Overthinking can manifest in a number of ways, such as:

• Stress reactive

Temporary life stress—such as a life change or a specific event —can cause overthinking. Overthinking can also have more abstract, often longer-term causes like anxiety or depression.

Overthinking often falls into theme categories. A 2022 study found that young adults who experience loneliness engaged in rumination themes such as:

• Rumination related to others : Social relationships and past negative interactions
• Temporal experience of rumination : Periods of time, often the present in relation to the past
• Ruminating life and death : Fearfulness or worry about life after the hypothetical loss of a loved one, and ruminating on the meaning of one's own existence

Stressful events can lead to overthinking. Adolescents in a 2012 study reported ruminating about events such as:

• A fight with a friend or loved one
• The death or illness (mental or physical) of loved one
• Fighting or divorce between parents
• Disappointing school results
• Problems with romantic relationships

Risk Factors for Rumination

While not concretely established, researchers suggest some risk factors for rumination include:

• Childhood experience, such as being unable to learn active emotion management in early childhood
• Watching parents or family members exhibit negative behaviors and thoughts
• Certain personal characteristics, such as perfectionism , high social anxiety, pessimism, and neuroticism
• Stressful life events
• Genetic/heritable influences (often overlap with genetic influences on depression )

Overthinking can also be habitual and/or cyclical. Rumination can contribute to negative emotions, leading to a cycle where ruminating makes you feel worse, resulting in more rumination.

Conditions Associated With Rumination

Rumination has been associated with a number of conditions, including:

• Depressive syndromes
• Anxiety symptoms
• Generalized anxiety disorder
• Social anxiety disorder
• Obsessive-compulsive disorder (OCD)
• Post-traumatic stress disorder (PTSD)
• Substance use disorder
• Eating disorders
• Suicide behaviors

Rumination may precede, maintain, or worsen these conditions.

What Is Rumination?

Rumination is a process of negative thinking that is:

• Difficult to disengage from
• Perceived as unproductive
• Interfering with other forms of mental activity

Exercises to Retrain Yourself to Stop Overthinking 

Rumination can be difficult to disengage from, but there are some exercises that can help with overthinking in the moment and in the long term.

Mindfulness Exercises

Mindfulness involves being aware of your thoughts and feelings, observing them as they are, and accepting them without judgment.

Mindfulness brings attention to the present moment rather than dwelling on the past or fretting about the future.

Mindfulness aims not to stop specific thoughts but to remove their negative connotations. Practicing mindfulness may help people who tend to ruminate regulate their negative thoughts and anxieties so they don't become repetitive and debilitating.

An example of a mindfulness exercise is:

The Five Senses Exercise

This quick exercise helps to ground you and focus on the present moment.

Give your full awareness to the object or sensation and take a few deep breaths before moving on to the next step:

• Notice  five  things you can  see .
• Notice  four  things you can  feel .
• Notice  three  things you can  hear .
• Notice  two  things you can  smell .
• Notice  one  thing you can  taste .

You can also use apps to guide you, such as:

• Insight Timer
• Headspace: Meditation & Sleep
• Ten Percent Happier Meditation
• Simple Habit

Relaxation Techniques

Relaxation exercises can help relieve stress and calm your mind and body.

Examples of relaxation exercises include:

Deep Breathing :

• Find a quiet place to sit or lie down.
• Close your eyes and focus on your breath.
• Slowly breathe in, expanding your belly.
• Slowly breathe out.
• Continue for about five minutes.
• You may wish to give yourself a mantra to repeat, such as, “Breathing in I am calm, breathing out I am coping.”

Progressive Muscle Relaxation :

• Lie on your back.
• Tense a group of muscles as you breathe in.
• Relax these muscles as you breathe out (notice how your muscles feel as you relax them).
• Repeat these steps until you have tensed and released all of your muscle groups.

Other examples of relaxation exercises include:

Apps for relaxation exercises are also available.

Distraction

Distracting yourself with positive or neutral activities can interrupt negative thinking.

For distraction from overthinking to be effective, the activity needs to be engrossing enough to shift focus and attention from the negative thoughts. They should also be healthy distractions, rather than harmful ones such as binge drinking .

Any activity that holds your attention works, but some may include:

• Watching a movie or TV show
• Reading a book
• Playing a game
• Doing housework
• Doing school or job work
• Playing an instrument
• Doing an art project

Social Interaction

Reaching out to friends, family, and community members can be a positive coping strategy for stress and rumination.

Social support may include talking about your problems and worries, but it can also mean seeking encouragement and laughter rather than specific advice.

Interacting with others can take your mind off negative thoughts and bring your attention to the present.

You might try:

• Hanging out with friends or family
• Volunteering in the community or for charitable organizations
• Taking recreational classes
• Going to community events
• Calling a loved one to chat

Positive Reappraisal/Reframing

Thinking about positive past experiences and times when things turned out well can help shift your thinking from the negative.

With regular practice, focusing on positive emotions may create a broader mindset and lead to an increase in social, psychological, intellectual, and physical resources that can help buffer against stress .

You can also try reflecting on the good that is currently in your life and/or reframing the situation you are overthinking in a more positive and objective way.

Keeping a gratitude journal is a great activity for positive thinking. One study found that engaging in positive affect journaling three times a day for 12 weeks increased well-being and reduced mental distress .

Physical Activity

Physical activity is good for your overall health and it can be a great distraction from overthinking.

You may enjoy moving your body in ways such as:

• Taking a walk
• Going for a swim
• Playing a sport on a team or with friends
• Taking a fitness class
• Going to the gym
• Doing yoga or tai chi

Healthy Lifestyle Habits

Developing and maintaining habits that support a healthy mind and body can help keep stress at bay. Try to:

• Eat regular meals of nutritious foods.
• Move your body often.
• Establish a sleep routine and get enough good quality sleep .
• Avoid excess caffeine.

Getting Into Nature

Getting a change of scenery by heading out into nature can provide a peaceful space that is more conducive to thinking constructively rather than ruminating.

Finding a forest isn't necessary, even looking for spots of nature in your area can help. A small 2015 study with 38 participants found that participants who took a 90-minute nature walk through green spaces near Standford University reported lower levels of rumination than participants who walked for the same amount of time through an urban environment.

Taking Action

Turning thoughts into actions may help break the cycle of rumination. If it's too overwhelming trying to tackle the big issue head on, try strategies such as:

• Breaking down larger problems into smaller parts
• Focusing on one issue at a time
• Making a specific, step-by-step plan
• Writing out your plans
• Taking action one step at a time

Cognitive Behavioral Therapy (CBT)

If you are having difficulty managing your overthinking on your own, it may help to see a therapist who can guide you through using CBT . CBT involves changing maladaptive thoughts and behaviors into ones that are healthier and more productive.

A form of CBT called Rumination-Focused Cognitive-Behavioral Therapy (RFCBT) has also been developed.

Tips for a Good Night's Sleep

Overthinking can make it hard to sleep . Some strategies that may help you get a good night's sleep include:

• Set a routine of going to bed and getting up at the same time, seven days a week.
• Get regular exercise, preferably in the afternoon (not close to bed)
• Avoid napping after 3 p.m. and keep naps shorter than an hour.
• Spend half an hour a day outside during daylight.
• Avoid caffeine entirely, or stop ingesting it at least eight hours before bed.
• Check in with your healthcare provider or pharmacist about if any of your medications could be interfering with your sleep.
• Starting several hours before bed, avoid large meals , drinking a lot of liquids, and alcohol.
• Avoid (or quit) smoking.
• Make sure your bedroom is cool, dark, quiet, and distraction-free.
• Relax before bed by taking a bath, reading, listening to music, or deep breathing (avoid screens in bed).
• If you don't fall asleep (or back to sleep) within 20 minutes, get up and do something relaxing until you feel sleepy.
• Stop using electronic devices at least 30 minutes before bedtime.

When You Can't Stop Overthinking

Everyone overthinks from time to time, but persistent unpleasant thoughts that interfere with your daily life could indicate a bigger problem such as obsessive thinking or obsessive-compulsive disorder (OCD). OCD obsessions tend to be irrational in nature, and may prompt compulsive behaviors such as checking, ordering, or asking for assurance.

If you are experiencing rumination, stress, or anxiety that is persistent and affecting your quality of life, talking to your healthcare provider or a mental health professional may be helpful.

If your rumination is related to a condition such as anxiety , psychotherapy (talk therapy) and/or medication may be suggested.

Overthinking typically refers to rumination, which is repetitive, recurrent negative thinking.

Common themes or subjects of overthinking include relationships, stressful events, past experiences, health, and self-reflection.

Techniques that may help manage overthinking include mindfulness and relaxation exercises, distraction, social interaction, positive reappraisal/reframing, physical activity, healthy lifestyle habits, getting into nature, taking action, and CBT.

If you find that rumination is interfering with your everyday life or causing you distress, talking to your healthcare provider or a mental health professional may help.

Flaherty A, Katz D, Chosak A, et al. Treatment of overthinking: a multidisciplinary approach to rumination and obsession spectrum . J Clin Psychiatry . 2022;83(4). doi:10.4088/JCP.21ct14543

American Psychiatric Association. Rumination: a cycle of negative thinking .

Szabo YZ, Burns CM, Lantrip C. Understanding associations between rumination and inflammation: A scoping review . Neuroscience & Biobehavioral Reviews . 2022;135:104523. doi:10.1016/j.neubiorev.2022.104523

National Institute of Mental Health. I’m so stressed out! Fact sheet .

Yun RC, Fardghassemi S, Joffe H. Thinking too much: How young people experience rumination in the context of loneliness . Community & Applied Soc Psy . 2023;33(1):102-122. doi:10.1002/casp.2635

Rood L, Roelofs J, Bögels SM, Arntz A. The effects of experimentally induced rumination, positive reappraisal, acceptance, and distancing when thinking about a stressful event on affect states in adolescents . J Abnorm Child Psychol . 2012;40(1):73-84. doi:10.1007/s10802-011-9544-0

Sun H, Tan Q, Fan G, Tsui Q. Different effects of rumination on depression: key role of hope . Int J Ment Health Syst. 2014;8(1):53. doi:10.1186/1752-4458-8-53

Sansone RA, Sansone LA. Rumination . Innov Clin Neurosci . 2012;9(2):29-34.

Merriam-Webster. Rumination .

Ehring T. Thinking too much: rumination and psychopathology . World Psychiatry . 2021;20(3):441-442. doi:10.1002/wps.20910

American Psychological Association. Rumination .

Ainsworth B, Bolderston H, Garner M. Testing the differential effects of acceptance and attention-based psychological interventions on intrusive thoughts and worry . Behaviour Research and Therapy. 2017;91:72-77. doi:10.1016/j.brat.2017.01.012

Zero to Three.  Five senses exercise .

Johns Hopkins. Sleepless nights? Try stress relief techniques .

MyHealth Alberta.  Learning about progressive muscle relaxation for stress .

Bratman GN, Hamilton JP, Hahn KS, Daily GC, Gross JJ. Nature experience reduces rumination and subgenual prefrontal cortex activation . Proc Natl Acad Sci USA. 2015;112(28):8567-8572. doi:10.1073/pnas.1510459112

Kaiser BN, Haroz EE, Kohrt BA, Bolton PA, Bass JK, Hinton DE. “Thinking too much”: A systematic review of a common idiom of distress . Social Science & Medicine. 2015;147:170-183. doi:10.1016/j.socscimed.2015.10.044

Harvard Health. Tips for beating anxiety to get a better night’s sleep .

National Health Service. Symptoms - obsessive compulsive disorder (OCD) .

By Heather Jones Jones is a freelance writer with a strong focus on health, parenting, disability, and feminism.

A Clinical Psychologist Explains How to Stop Overthinking Things

As a clinical psychologist, I often have clients say they are having trouble with thoughts "on a loop" in their head, which they find difficult to manage.

While rumination and overthinking are often considered the same thing, they are slightly different (though linked). Rumination is having thoughts on repeat in our minds. This can lead to overthinking – analysing those thoughts without finding solutions or solving the problem.

It's like a vinyl record playing the same part of the song over and over. With a record, this is usually because of a scratch. Why we overthink is a little more complicated.

We're on the lookout for threats

Our brains are hardwired to look for threats, to make a plan to address those threats and keep us safe. Those perceived threats may be based on past experiences, or may be the "what ifs" we imagine could happen in the future.

Our "what ifs" are usually negative outcomes. These are what we call " hot thoughts " – they bring up a lot of emotion (particularly sadness, worry or anger), which means we can easily get stuck on those thoughts and keep going over them.

However, because they are about things that have either already happened or might happen in the future (but are not happening now), we cannot fix the problem, so we keep going over the same thoughts.

Who overthinks?

Most people find themselves in situations at one time or another when they overthink.

Some people are more likely to ruminate. People who have had prior challenges or experienced trauma may have come to expect threats and look for them more than people who have not had adversities.

Deep thinkers, people who are prone to anxiety or low mood, and those who are sensitive or feel emotions deeply are also more likely to ruminate and overthink.

Also, when we are stressed, our emotions tend to be stronger and last longer, and our thoughts can be less accurate, which means we can get stuck on thoughts more than we would usually.

Being run down or physically unwell can also mean our thoughts are harder to tackle and manage.

Acknowledge your feelings

When thoughts go on repeat, it is helpful to use both emotion-focused and problem-focused strategies .

Being emotion-focused means figuring out how we feel about something and addressing those feelings. For example, we might feel regret, anger or sadness about something that has happened, or worry about something that might happen.

Acknowledging those emotions, using self-care techniques and accessing social support to talk about and manage your feelings will be helpful.

The second part is being problem-focused. Looking at what you would do differently (if the thoughts are about something from your past) and making a plan for dealing with future possibilities your thoughts are raising.

But it is difficult to plan for all eventualities, so this strategy has limited usefulness.

What is more helpful is to make a plan for one or two of the more likely possibilities and accept there may be things that happen you haven't thought of.

Think about why these thoughts are showing up

Our feelings and experiences are information; it is important to ask what this information is telling you and why these thoughts are showing up now.

For example, university has just started again. Parents of high school leavers might be lying awake at night (which is when rumination and overthinking is common) worrying about their young person.

Knowing how you would respond to some more likely possibilities (such as they will need money, they might be lonely or homesick) might be helpful.

But overthinking is also a sign of a new stage in both your lives, and needing to accept less control over your child's choices and lives, while wanting the best for them. Recognising this means you can also talk about those feelings with others.

Let the thoughts go

A useful way to manage rumination or overthinking is " change, accept, and let go ".

Challenge and change aspects of your thoughts where you can. For example, the chance that your young person will run out of money and have no food and starve (overthinking tends to lead to your brain coming up with catastrophic outcomes!) is not likely.

You could plan to check in with your child regularly about how they are coping financially and encourage them to access budgeting support from university services.

Your thoughts are just ideas. They are not necessarily true or accurate, but when we overthink and have them on repeat, they can start to feel true because they become familiar. Coming up with a more realistic thought can help stop the loop of the unhelpful thought.

Accepting your emotions and finding ways to manage those (good self-care, social support, communication with those close to you) will also be helpful. As will accepting that life inevitably involves a lack of complete control over outcomes and possibilities life may throw at us. What we do have control over is our reactions and behaviours.

Remember, you have a 100 percent success rate of getting through challenges up until this point. You might have wanted to do things differently (and can plan to do that) but nevertheless, you coped and got through.

So, the last part is letting go of the need to know exactly how things will turn out, and believing in your ability (and sometimes others') to cope.

What else can you do?

A stressed out and tired brain will be more likely to overthink, leading to more stress and creating a cycle that can affect your wellbeing.

So it's important to manage your stress levels by eating and sleeping well, moving your body, doing things you enjoy, seeing people you care about, and doing things that fuel your soul and spirit.

Distraction – with pleasurable activities and people who bring you joy – can also get your thoughts off repeat.

If you do find overthinking is affecting your life, and your levels of anxiety are rising or your mood is dropping (your sleep, appetite and enjoyment of life and people is being negatively affected), it might be time to talk to someone and get some strategies to manage.

When things become too difficult to manage yourself (or with the help of those close to you), a therapist can provide tools that have been proven to be helpful. Some helpful tools to manage worry and your thoughts can also be found here .

Kirsty Ross , Associate Professor and Senior Clinical Psychologist, Massey University

This article is republished from The Conversation under a Creative Commons license. Read the original article .

The Ultimate Hack To Stop Overthinking While Studying

As human beings, it’s more than natural for us to struggle with overthinking or daydreaming while working, more so when we actually want to focus on some activity for once.

Students often face distractions like upcoming projects, practicals, activities, melodies, song lyrics, news articles, random observations, pending decisions, irrational fears, unresolved worries, and worst-case scenarios, all of which make single minded focus a far-off dream. We can’t just turn off our brains, and studying with all the uproar in our heads feels like an impossible task.

This is where a mindfulness technique called “Brain Dumping” comes to our rescue. Also known as a mental declutter or a mind spill, brain dumps are unbelievably good when it comes to cutting out the distractions in our head.

Given below is a simple and precise guide to the Brain Dump Technique for the overwhelmed student. I hope that what you read next helps you in whatever small measure. 

What’s a Brain Dump?

Brain dumping is a variation of the mindfulness technique of journaling. Journaling is a key tool for introspection. It is generally deeper and more detailed than a brain dump. On the other hand, brain dumping is a short and simple practice that helps us merely declutter our mind. It is not a fancy exercise and often requires nothing more than a paper, a pen, and a minute or two.

For such a simple activity, brain dumping relieves stress and makes “being in the moment” far easier than ever. Being in the moment is key for some happy productive work hours. 

How to brain dump effectively?

All that you need to do now is “spill”.

Jot down the “headlines” and “subheadings” of what’s bothering you. Sketch a rough to-do list for any pending tasks that you are afraid of forgetting. Note down the name of the friend you had to call but remembered only after you sat down to study.  

There are no right or wrong ways to brain dump effectively, but since we are students here, time is of the utmost importance. 

So, as you sit down to brain dump before a study session, prevent yourself from falling down the rabbit hole of vents or self-reflections (we journal for that) and keep the following in mind: 

• Set a timer accordingly.
• Use whatever means to get the point across.
• Set a time to get back to your list later.

To elaborate on the points given above…

The thoughts swirling through your mind are of various types. 

Some may be as simple as an upcoming task or a problem in your workspace that you are noticing right now. 

Others may be of a more complex nature, such as a criticism from a teacher or a caretaker that felt unfair, a situation with your friends that is negatively impacting you, academic insecurities, overthinking everything that might go wrong with your future life, or ruminations on how you might turn out to be the greatest failure of the family yet (don’t worry, it happens to the best of us).

Now, the complex ones are what I call the rabbit-holes. One topic leads to the other and before you know it, more than half an hour was spent just brain dumping, you didn’t even begin studying!

To prevent this, set a timer for your brain dump session. It should take about 10 minutes at most.

And I repeat, there are no right or wrong ways to brain dump effectively. Use whatever means necessary to get the point across. 

You may use bullet points, or you may even doodle, or use mind maps or flowcharts. You may write down mini-paragraphs for some vents or you may just jot down a word to remind yourself of a particular thing later on. 

Let it be dirty or unorganized. Remember that it’s your mind that you are organizing here.

You must also remember to get back to your list later sometime. Most people prefer going through their list after their work or study session is over. Now they can act on everything that was bothering them earlier instead of letting those thoughts affect your productivity. 

You can either do the same, or you can set that as a break.

Cross off the random thoughts and observations, or rectify any required things. Get up and complete any “two-minute” tasks on the dump (tasks that will take two minutes or less to complete), or organize some of the other tasks into their respective to-do lists. Recognize which particular topics need more attention and remind yourself to devote a journaling session to these topics.

That’s it. These are the very basic guidelines that you need to keep in mind for a helpful brain dump session. While a 100% distraction-free study session after this is certainly never guaranteed, I sure do hope that the technique discussed here alleviates your focus by even a mere 50%.

Below are some brain dump ideas to get you started...

• How are you feeling currently?
• What are some potential distractions in sight?
• What are some things that you absolutely need to get done by today?
• What are you planning to do after this study/work session?
• Any homework or assignments that you remembered just now?
• What do you keep forgetting to do?
• What are you worried about?
• What tasks never seem to get done?

In the end, remember that getting distracted is part of the normal human experience. What matters is how self-aware you are about it, how soon you come back to the present moment, and how you keep doing this again and again for every time that you get distracted. Happy studying ;) 

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Flip the Off Switch: How to Stop Overthinking

You’re on the heated massage table while lavender and new age music loft through the air. You’re set up for peak relaxation , but all you can think about is the email you left sitting in drafts. Enter the dreaded overthinking pattern you just can’t seem to kick.

Worrying from time to time is to be expected, but routine overthinking can disrupt daily life.

So how can you stop overthinking from interrupting your zen? Here’s the deal with overthinking and tips to make it stop.

What does overthinking actually mean?

Overthinking is more than zoning out when your partner is rambling on about fantasy football. A 2013 study defines overthinking, aka rumination, as “repetitive and passive focus.”

Some major signs that you’re overthinking include:

• trouble focusing
• racing thoughts (and can’t seem to slow them down)
• can’t “turn off” your mind
• fixating on a particular situation or event
• turning every situation into a catastrophe (and attempting to prepare yourself for the worst case scenario)

What causes overthinking?

The exact cause of overthinking really isn’t known, but it’s thought to be a response to stress.

When the pressure in on, overthinking may develop as a coping mechanism in an attempt to analyze the causes and consequences of your feelings (oof). For example, if your reality doesn’t meet your expectations, this may cue the flood of thoughts of what you could have done differently.

Stigma related stressors such as race or sexual orientation are also likely to result in rumination.

Is overthinking a mental health disorder?

Overthinking is also not a mental health disorder in itself, but it can be a symptom linked to depression and anxiety .

Overthinking along with generally overdoing it (where all the Type A peeps at?) can be symptoms of high functioning anxiety , too.

Rumination on the brain? Effects of overthinking

Instead of coping, rumination might actually be increasing symptoms of depression and anxiety. When rumination was introduced to distressed patients in a study, it was found to prolong anxiety and depressive symptoms rather than resolve them.

In reality, overthinking gives you a false sense of control . Rather than dealing with the situation directly, overthinking acts as a passive distraction .

Your brain thinks all this worrying is preparation for a war when the worrying actually misdirects your energy. Fighting the urge to overthink is the real battle. While you’re waiting for worst case scenarios, your life is playing out without you.

15 ways to stop overthinking stat

Because rumination is a passive behavior, it doesn’t actively lead to any tangible coping or conflict resolution. Basically, rumination gets you stuck in a “Groundhog Day” feedback loop with your own thoughts. Here are some tips to make the overthinking stop.

Self-awareness can be the strongest tool to stop overthinking and change your mindset. Recognizing when you’re ruminating can be the jolt you need to get out of your head and back into reality.

2. Distract yourself

Overthinking involves a fixation on a specific thought. To get yourself out of that feedback loop, distract yourself with something else. This can be something tangible that engages your senses for a short-term fix.

Long term distractions that channel your thoughts elsewhere can be trying a new recipe , taking an art class or working out .

3. Focus on your breathing

When you’re overthinking, shifting your focus to your breathing can be a powerful tool.

Sit down in a quiet place. Close your eyes and put your hand over your chest. Take deep breaths in through your nose and exhale out through your mouth. If this doesn’t work, try the box breathing technique , which focuses your concentration and acts as a stress reliever.

4. Try meditation

Meditation has been shown to be a self-care and behavioral regulation practice. A 2017 study found that 92 percent of those who meditate use it for stress regulation.

Mantra meditation involves the repeated use of a word or phrase. This can be helpful for overthinking as it redirects energy and attention to a specific thought.

5. Be present

While meditation may not be your thing, there are other ways to get yourself out of your head and back into the present. Setting timers on your phone for certain activities may help you to focus on the given task. Try limiting your screen time and spending some time outdoors.

6. Zoom out

Overthinking involves a narrow focus on a singular issue. Zoom out and take a look at the bigger picture. When you do this, you may be able to get in touch with the reality that this issue doesn’t hold as much weight in the grand scheme as it feels like it does.

7. Smash the ANTs

Automated negative thoughts (ANTs) are beliefs that enter into your mind instantly. For people with anxiety, these automatically held beliefs are a reflex. While these thoughts are not based in logic, they are easier and more natural to hang onto.

One way to challenge your ANTs is to keep a record of your thoughts. When you write down a negative thought, challenge yourself to write a more positive alternative outlook. Instead of saying “I am the worst,” try to say, “I am growing and I am doing my best.”

8. Give yourself a medal

When you’re an overthinker, you rarely get stuck in a thought loop of positivity. You get stuck on everything you did wrong or should have done differently.

It can be helpful to break that thought pattern by writing out a list of your accomplishments to prove to your anxiety that it is, in fact, a big liar. You’re not a failure at all!

9. Ditch the word “should”

Leading your thoughts with “I should…” puts a lot of pressure and expectations onto yourself and can be a setup for failure, fixation, and you guessed it, overthinking.

Instead of saying, “I should be less anxious,” challenge yourself to say, “I will give myself the space to work through my thoughts and speak to myself with kindness.”

10. Be your own best friend

When your friend tells you about her Tinder date ghosting her , your first reaction is probably to let her know how awesome she is and that her date missed out on someone amazing, right?

You would likely not tell your friend, ‘Well that’s what you deserve, how could you think it would work out?” 😬

If you’re stuck in that feedback loop, pretend you’re talking to your best friend. Give yourself the same kindness you would give a loved one. You deserve love too!

11. Turn thoughts into action

Overthinking can get you stuck in your thoughts. Instead of obsessing in your head, write down your goals . Create a plan of action. Ask yourself what manageable steps you need to take to achieve those goals.

12. Give a hand

When you’re able to help others, it can fill you up inside, too. Helping someone else may remind you of how capable you are of making a difference.

Whether it’s writing a handwritten note to a friend or bringing a meal to someone in need, focusing your energy on helping others can bring you a sense of purpose.

13. Lean into fear

Overthinking can be a coping mechanism designed to prevent actions you’re afraid of . These fears are not always based in reality. Facing these situations head-on will show you that you’re capable of handling whatever comes your way.

14. Release judgement

You were not born hating yourself. That voice in your head? It became that way over time. It’s time to unlearn the judgement.

Tell your biggest critic that they’re out of a job and bring in your biggest cheerleader. Stop focusing on mistakes and look at what you learned from the experience.

15. Seek help

You’ve tried steps 1 to 14 and you still can’t stop overthinking. That’s OK! You just don’t have all the tools you need.

A therapist may be your best bet to develop the practices. When a negative thought pops up, you’ll have what you need to stop yourself from purchasing an unlimited pass to the ferris wheel of overthinking.

Bottom line

Your thoughts are powerful. Get stuck in a loop of doom and it will impact your mood in a major way. Overthinking doesn’t give you the control you think it does. But, that doesn’t mean you can’t take back the reins of your thoughts.

Focus on action, speak kindly to yourself, and don’t be afraid to get help to build your overthinking toolkit.

4 sources collapsed

• Burke A, et al. (2017). Prevalence and patterns of use of mantra, mindfulness and spiritual meditation among adults in the United States. DOI: https://doi.org/10.1186/s12906-017-1827-8
• Michl LC, et al. (2013). Rumination as a mechanism linking stressful life events to symptoms of depression and anxiety: longitudinal evidence in early adolescents and adults. DOI:  https://dx.doi.org/10.1037%2Fa0031994
• Timmins L, et al. (2019). Minority stressors, rumination, and psychological distress in lesbian, gay, and bisexual individuals. https://link.springer.com/article/10.1007/s10508-019-01502-2
• Williams DR. (2018). Stress and the mental health of populations of color: Advancing our understanding of race-related stressors. DOI:  https://dx.doi.org/10.1177%2F0022146518814251

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How to Stop Overthinking

Why do i overthink everything.

Thoughts are powerful. Your thoughts become your reality. As Tony says,

“Whatever you hold in your mind on a consistent basis is exactly what you will experience in your life.”

This is something that the world’s most successful people realize – and the only difference between them and everyone else is that they are able to harness the power of thoughts to help them achieve. They’ve learned how to stop overthinking and start taking action .

The good news is that you weren’t born an overthinker. Overthinking is the result of one fact of human existence: we all have patterns to our behavior . These patterns, good and bad, develop over time based on life experiences. And just as patterns are learned, they can also be unlearned. 

The key is to answer the question “Why do I overthink everything?,” then take decisive action to change your mindset. But that can be easier said than done. 

Learn how to focus on what really matters with the Wheel of Life

WHAT IS OVERTHINKING?

Whether you’re a chronic overthinker or need to make a tough decision, you’ve probably had sleepless nights when your brain just won’t turn off. It happens to all of us at some point in our lives – we all experience events that cause us worry or stress. While it’s human nature to think things through when making a decision or evaluating a situation, it becomes overthinking when you can’t get out of your own head.

The classic overthinking definition is, “to think about something too much or for too long.” So when does thinking become overthinking ? It’s when you can’t seem to turn your concerns off. It’s when you think so much, you become paralyzed – unable to actually make a decision or take any action. And it’s never good for you.

WHAT ARE THE SYMPTOMS OF OVERTHINKING?

If you’re still not sure whether you really need to learn how to stop overthinking, take a minute to ask yourself if you have any of these overthinking symptoms:

YOU   WORRY ABOUT THE FUTURE

You make catastrophic predictions about unlikely events that haven’t happened yet – and that leave you unable to enjoy the present .

YOU   RUMINATE ABOUT THE PAST

You beat yourself up about “should haves” and “could haves” and are unable to let go of the past and move on.

YOU ARE STRESSED ABOUT   WHAT OTHERS   THINK OF YOU

If you replay every interaction and social situation in your mind, it could be social anxiety that’s causing your overthinking.

YOU   LET   NEGATIVITY   BUILD UP IN   YOUR MIND

Take note of your inner monologue. Negative self-talk is a telltale overthinking symptom.

YOU HAVE   “PARALYSIS BY ANALYSIS”

Replaying all the options in your head can mean that you’re so afraid to take the wrong action, you take no action at all.

YOU FEEL DEPRESSED OR STRESSED

Overthinking can increase symptoms of depression , elevate your stress levels and cloud your judgment.

Overthinking a tough decision you have to make can often cause more problems than it solves.

Remember that even making the wrong decision is better than making no decision – you can learn from failure, but you can’t learn from doing nothing.

Before you can learn how to stop overthinking everything, you must get to the true root of the problem. Often overthinking is a byproduct of anxiety or depression. If this is the case, you can treat your anxiety or depression to reduce overthinking.

You may also find that overthinking only materializes when you need to make a tough life decision or are dealing with your insecurities. This type of overthinking can appear to be a benefit to us: Running through different scenarios in your head is a good way to make hard decisions , and visualizing your goals is essential to achieving them. But those are strategies that are employed to reach a specific goal.

Yet when you overthink excessively, it isn’t rational, and it isn’t part of a larger strategy. It can even cause activity in your brain that can be harmful to you. One Harvard study found that this excessive brain activity depletes an essential protein – and that may actually shorten the human lifespan .

There can also be major psychological consequences. Another study found that “rumination,” or engaging in repetitive negative thoughts that have no real solution, can lead to anxiety , binge drinking or eating, depression and self-harm. Rumination and other forms of overthinking are often symptoms of deeper emotional issues, which need to be addressed at their core.

HOW TO STOP OVERTHINKING

A lot of people ask themselves “Why do I overthink everything?” and never come up with an answer. But stress and worry are emotions – and you can control your emotions . As Tony Robbins says, “Let fear be a counselor and not a jailor.” It’s time to face your fears so that you can overcome them – and use these seven ways to stop overthinking everything for good.

1. IDENTIFY YOUR DESTRUCTIVE THOUGHT PATTERNS

Negative and destructive thought patterns come in many forms – and some are worse than others. These thought patterns tend to surface during times of stress and conflict and contribute to the negative effects of overthinking. Two of the most common patterns are ruminating and incessant worrying.

Ruminating means there is a single thought or several connected thoughts that are sad or dark, and that run through your mind over and over again. This is common in perfectionists , and can contribute to depression and pushing others away. With incessant worrying, you constantly anticipate and stress about almost anything in your life going wrong. Incessant worrying doesn’t seem to be related to a specific event in your life, but it is deeply related to your limiting beliefs and your story.

2. MANAGE YOUR STORY

Tony says, “We are all telling ourselves stories. The question is, does your story empower you or hold you back?” The stories we tell ourselves about who we are impact every aspect of our lives. Overthinkers will tell themselves, “I’ve always been a worrier” or “I’m just naturally more anxious than everyone else.” These are stories that hold you back and can be especially hard to change if you’ve never asked yourself “Why do I overthink everything?”

To overcome your limiting beliefs , you need to first identify them. Then you can catch yourself when you start telling yourself these negative stories and replace them with positive ones, like “I am in charge of my emotions.” Once you change your story , you’ll change your life.

3. LET GO OF THE PAST

Overthinkers often focus on the past, expending energy on “what ifs” and “should haves.” Those who understand how to not overthink know that the past is just that. It can’t be changed. The only thing you can change is the meaning you give to it.

Letting go of the past means you don’t let your mistakes control your future decisions – and you don’t let bad things that have been done to you control your emotions. You forgive others and let go of your anger. It’s one of the most significant ways you can change your story.

4. LIVE IN THE MOMENT

Living in the moment is key to learning how to stop overthinking. Most people can’t just flip a switch and live in the moment – or can they? You can take control of your mind and stop negative emotions in their tracks. Identify overthinking before it spirals out of control and take a minute to reset. Breathe and focus on the moment – what are you hearing and seeing? What are you grateful for ? At first, it will take conscious awareness. Daily rituals like meditation and priming can help you retrain your brain to live in the moment. Soon you’ll find it comes naturally.

5. TAKE CONTROL OF YOUR EMOTIONS

Living in the moment doesn’t mean burying your negative emotions. In order to master your emotions , you need to acknowledge them and identify their root causes. When you’re feeling anxious, dig deeper. It’s often about facing your larger fears, such as not feeling in control of your life or not progressing in a way you’d like to be. Become aware of the root causes of your overthinking and you can start making progress to stop it before it starts.

6. FOCUS ON SOLUTIONS

As Tony says, “Identify your problems, but give your power and energy to solutions.” You’ve identified the real reasons for your stress and anxiety, but your work isn’t done. The only way to learn how to stop overthinking for good is to take charge of your life .

If your overthinking is caused by stress at work, rethink your career path. If you’re not where you want to be in life, set goals for yourself so that you can get there. If you feel like life is out of your control, make a decision today to get back behind the wheel. These are big moves, and they take guts. Remember: No one controls your reality but you – don’t you want your life to be extraordinary ?

7. KNOW THE DIFFERENCE BETWEEN FEAR AND INTUITION

Overthinkers often have trouble distinguishing between the fear of making a mistake, which leads to overthinking to the point where they make no decision, and a deep feeling that something is wrong. Knowing if fear or intuition is guiding your behavior will help you get out of your head and take the next necessary steps. By connecting to your body, taking a few deep breaths and really feeling what it would be like to make a decision, you can decipher whether fear or intuition are in play and how to best move forward.

8. ASK YOURSELF THE RIGHT QUESTIONS

Asking yourself the wrong questions – including “Why do I overthink everything?” over and over – won’t help you identify what’s really going on in your thoughts or your life. They’ll only facilitate more overthinking. Focus on solution-oriented questions that are proactive rather than those that trigger rumination. Instead of asking “Why do all my relationships turn sour?” ask “What energy am I projecting that attracts negative partners?” When you ask questions that allow you to make changes to your own behavior and move forward in a healthier manner , you can reduce overthinking and improve your life.

9. GET THE RIGHT TOOLS

Knowing how to not overthink isn’t an innate gift. It isn’t genetic, or set in stone during your childhood. Many people who are able to control their emotions and avoid getting stuck in a spiral of overthinking and anxiety have developed these skills over time. It takes determination – but it also takes the right set of tools.

Tony’s Ultimate Edge   self-improvement system can give you those tools. Discover your personal blueprint and how to align your choices with your ultimate purpose in life. Learn how to navigate pain and anxiety, rather than avoiding or suppressing it. Transform your thought process to crush negative behaviors – and any obstacles in your path. Ultimate Edge will give you the tools you need to stop overthinking in its tracks.

Once you discover how to stop overthinking and live in the moment, you’ll be happier, more rested and have a positive influence on those around you. Always remember that life happens for you, not to you. Even your negative emotions can lead to positive outcomes, if you treat them as gifts that have been given to help you grow.

FAQS ABOUT OVERTHINKING

Is overthinking a mental disorder, can overthinking make you sick, is overthinking genetic, want to stop overthinking.

A Results Coach can help you identify and overcome the deeper issues that cause your overthinking.

8 Ways to Quit Overthinking Every Little Thing, According to Experts

Stuck in your head dissecting the past or stressing about the future? Here's how to get unstuck.

Am I Overthinking? | Ways to Stop Overthinking Now | How to Get Help

Did I remember to make [X crucial appointment] by [Y strict deadline]?

What if I offended [Z person] by saying [ABC possibly clueless thing]?

Am I prepared to completely shift gears if fill-in-the-blank -potential-catastrophe occurs?

These days, what with a recession, tensions around deep-rooted social inequalities and injustice (never mind playing digital pandemic schoolmarm and Googling how to pry codependent pets off of your lap) the past couple of years may have found you overthinking things — and more than a little bit.

For some of us, though, excessively turning stuff over in our minds (even a routine social interaction or no-big-deal tasks) has been a bad habit for a while. The extra stress brought on by current events may have fanned that nagging tendency into an irresistible force that sucks up hours to anxiously analyzing and second-guessing even the most mundane decisions.

According to mental health specialists, those who frequently overthink — a tendency that's known as rumination in psychology speak — don't realize how quickly the habit can snowball. What starts out as proofing an email to catch spelling errors can turn into chewing on certain word choices (do I sound bossy? Rude ?!) before finally hitting "send". Then once it's out there, you play out possible scenarios of how your coworkers will react to your words, working yourself into needless worry. After comes the wave of relief when you open a "Sounds good" reply or one that reads "Thanks for your hard work!" just a few hours later. Why were you even agonizing about it?

Quitting overthinking first requires awareness that you're devoting too much time and energy to stuff you cannot control and that others are probably not that concerned about. If you've landed here, it's a good start — you're aware and interested in moving past this tendency, which often doesn't help anything, makes you more anxious and only saps your time and energy, explains Mimi Winsberg, M.D. , the chief medical officer at virtual therapy provider Brightside .

Just by saying 'I'm overthinking, and that's okay,' can help stop yourself.

One thing you should know is that you're far from alone. That's because overthinking is thought to be hard-wired: Hundreds of years ago, humans used rumination as a way to avoid repeating deadly mistakes, or missing opportunities to collect food in the wild, explains Dr. Winsberg. "These are behaviors that have a purpose in our brains; they help us both survive and succeed," she says. Now that we have mastered staying alive, our brains still work in the same way, even though the things we need to "survive" are different — and overthinking doesn't literally keep us alive as it did back in the day. And it's not always bad: "These days, it can be adaptive to the extent that overthinking helps people stay on track with what's socially acceptable, to avoid situations that might result in exclusion from groups," she explains.

But too much thinking can stop you from getting things done, cause you to spin out emotionally, and prompt you to be way too hard on yourself. It can also take you away from what's happening in the moment and create extra stressors, rather than solving a real problem.

How do I know if I'm overthinking things?

People who overthink things regularly, psychologists believe, are often those who may have larger self-esteem or acceptance issues, Dr. Winsberg explains. If you're constantly overthinking (more on that later), however, it may be a symptom of clinical anxiety and depression or even obsessive-compulsive disorder .

Overthinking can feel and look different for everyone, and at first, it can be difficult to determine whether you're just being thoughtful and planning carefully — or veering into rumination.

Here are some ways overthinking and rumination can look:

• You replay things: It can be a conversation, a scene at a social event or a series of events — and you're watching it on repeat in your head hours to days after it's occurred. This kind of overthinking may be the most harmful since there's nothing you can do about something that's already happened, and there's only so much you can learn from the experience before you feel plain helpless.
• You obsess over something you need to do : Are you agonizing over an email you have to send? Airline tickets you need to book? Dr. Winsberg compares this to a surgeon who has made all necessary preparations and taken all precautions for a patient on the operating table... but can't seem to make the first cut. This type of obsession will often delay necessary progress — more often than not, you don't get much done.
• You are rehearsing something you're anticipating: This kind of overthinking may be the most common, Dr. Winsberg explains — you believe that working out every single detail in your brain could help things go smoother. For example, you role play a presentation in your head again and again, playing out possible sidetracks or tech glitches. But having too set a plan of how things "should" go makes you tenser, not more relaxed, and may distract you during your presentation from social cues and spontaneous feedback, making your presentation feel less natural and more disconnected.

You get the idea. "These adaptive functions, when taken out of control, can result in a feedback loop that gets overly active and can spin out of control — to the point where it can create dysfunction rather than function," Dr. Winsberg says, adding that mental health pros draw a clear behavioral distinction between ordinary planning and overthinking. "Oftentimes what determines whether a behavior is adaptive or classified as an illness is what we label, sort of, as interference with social and occupational functioning. In other words, does this behavior interfere with your ability to function in daily life? That's when it can become problematic," she adds.

Our list of tips and strategies to address obsessive thoughts is far from exhaustive — and it may not cover obsessing over food and mealtimes, in particular. If you're overthinking your food choices and find yourself regularly unable to eat, it's crucial to contact the National Eating Disorder Association's live hotline at 800-931-2237 . You'll find more resources and a list of qualified care providers in your area from NEDA here . We invite you to learn more about disordered eating here .

How to stop overthinking:

To determine if your overthinking is getting in the way of your daily life, ask yourself:

• Are you often sad or angry about things you can't change in the past?
• Are people around you frustrated with you due to inaction or inactivity due to your overthinking?
• Do you not do things you'd like to do because you're afraid of doing it wrong?

If you answered "yes" to any of these questions, connecting with a mental health care provider may be a good call.

But many people who ruminate can quit overthinking with a few self-taught tricks. With the help of experts, we've put together the following tactics:

Be gentle with yourself.

One way to stop overthinking is to simply notice that you're doing it. Try not to judge it, and don't put pressure on yourself to repress it.

"Just by saying, 'I'm noticing that I'm doing this, and I'm okay with it,' can sometimes, in itself, stop yourself from overthinking," explains Adrienne Meier, Ph.D. , a California-based clinical psychologist. "A cycle that often happens is that people begin to overthink something, then they get angry for noticing they're doing it, and then they're thinking depreciating thoughts for doing it. It starts a vicious cycle" that leaves you feeling rotten about yourself, she adds.

Distract yourself.

It may be the easiest strategy on this list, and the most underutilized. Jumping into another activity before you begin to obsess over a task at hand can be very effective.

"If we're doing something, and engaging in something, it's difficult to get wrapped up in our own thoughts," Meier says. "Things like certain movies, or taking a hot shower , playing an instrument, or even a video game ; having to engage your brain can totally change the habit. After all, you can't really do two things well at once."

Give yourself a short time to problem-solve.

If you're feeling anxious about something in the future, it may simply be a sign that you want to prepare a bit more, which is fine. In a calm moment, pick two or three concrete tasks that you can do to prepare (make a list of things to pack, schedule your Uber) and then declare yourself done until it's truly time to pack and go. If you find yourself revisiting the event in the abstract ("traveling is stressful! I always forget things"), take a deep breath and remind yourself that you're all set for now.

Reading and re-reading an email or post before hitting send it is an example of this that experts say is quite common, as people worry that they'll make an embarrassing blunder that others can easily catch. Calmly reread it no more than three times, or give yourself a time limit, for example; 10 minutes to edit and post a picture and caption on Instagram . A time limit can give you the structure to feel in control as opposed to not having one at all.

If you realize that you're obsessing about something that can't be changed, simply that recognition may stop you from agonizing over it now . Remind yourself that what's done is done, and let yourself off the hook, says Meier. "Of course, you can try to address it or improve it [the next time around], but it's already been said and done," Meier says.

Ask yourself: Is this something I need to fix now?

Anxious thoughts can come on unexpectedly . Take a deep breath, pause and think about whether anything is truly urgent, Dr. Winsberg advises. "Most of the time, you can take a breath and say: ' Okay , I've registered this as a concern and I'll deal with that at another time and place,'" she adds.

Choosing to avoid impulse reactions to anxious thoughts can allow you to notice the feeling first (" Oh, I'm feeling anxious ") which keeps you from ruminating. Eventually, you'll be able to recognize the feeling and just sit with it, without acting on it.

Focus on what you have control over.

Let's say you're meeting for a job interview. Overthinking might be a way to try and feel like you have control over it — for you to recite all the possible answers to any question that may arise, which you may feel will be better for your chances. Of course, total control is impossible to have in situations like these, explains Kruti Patel, Ph.D. , an Austin-based clinical psychologist.

Rather than focus on what you don't have total control over, take stock of what you are already in control of. Prepare answers to the basics and then think of two or three things you want them to know about you, no matter what is asked. "Focus on what you can do and say, so you can feel in control of the message," Patel says. "Internal control is much more predictable than having control over others." Remember: You can also ask follow-up questions, crack a joke, engage with something they're sharing by smiling or nodding, and then make sure you convey what you want to convey.

Get a reality check.

Asking a friend or a family member for affirmation or validation about how something was perceived is okay if it'll save you from hours of self-torture. "You're gathering information about the situation that happened, and just making sure that didn't come off in a way that wasn't intended," says Dr. Winsberg. Then you can let it go.

I can't quit overthinking. What now?

If you're super-anxious, the tactics above may not be able to keep you from overthinking, and you may need to talk to someone to get personalized help. If your tendency to overthink ends up being tied to clinical anxiety or depression disorders, you'll likely need additional support to overcome this habit , or even medication in treatment. This is especially true if you have been trying for more than six months to keep emotional distress and obsessive thoughts at bay.

To be clear: Overthinking things doesn't mean you are necessarily experiencing a mental illness, but you may still benefit from talking to someone. It's crucial to do so if you're avoiding entire social interactions because you'll know you're over-analyze them , or if you're unable to stop yourself from replaying events in your mind almost every day. "Reach out to a therapist for help, as they'll be able to understand more about you after some time. It's also a chance to receive personalized tools that are unique to you," Patel says.

If you are in crisis or you think you may have an emergency, call your healthcare provider or 911 immediately . For those experiencing suicidal thoughts, call 1-800-273-TALK (8255) to talk to a skilled, trained counselor at a crisis center in your area at any time.

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Zee Krstic is a content strategy manager for Hearst Magazines, focusing on SEO optimization and other editorial strategies for four brands, including Country Living, House Beautiful, ELLE Decor and VERANDA. He previously served as Health Editor for Good Housekeeping between 2019 and 2023, covering health news, diet and fitness trends as well as executing wellness product reviews in conjunction with the Good Housekeeping Institute. Prior to joining Hearst, Zee fostered a strong background in women's lifestyle media with eight plus years of editorial experience, including as a site-wide editor at Martha Stewart Living after developing a nutrition background as an assistant editor at Cooking Light . Zee produces service-based health coverage, as well as design and travel content, for Hearst brands on a contributor basis; he has written about food and dining for Time, among other publications.

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How to Stop Overthinking Tests and Projects

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Are you guilty of dwelling on a problem much longer than you should? Many people get caught up in overthinking problems from time to time, but some people make a habit of it. This habit can affect grades and academic performance because students get so caught up in thinking mode that they never get to a good solution.

Some people who overthink tend to get stuck in analysis mode by over-analyzing every nook and cranny of a situation repeatedly, and in a circular pattern (around and back again). That situation is sometimes called ​ analysis paralysis . It's also one form of procrastination .

Analysis Paralysis

It’s not difficult to imagine why this could be unhelpful or even harmful to academic work.

Students who encounter certain kinds of test questions are in danger of analysis paralysis:

• Complex essay questions can cause you to get stuck thinking about a single aspect of the question and ignore others.
• You will be at a loss when trying to decide how to start writing an answer to essay questions because there are so many options. This can be a time-waster.
• Long multiple-choice questions can also cause analysis paralysis. You may try to read too much into the question and spin yourself into total confusion.
• You can also overthink their choices in a multiple-choice situation and read more into each choice than you should.

If the situations above sound familiar, you are like many other students. You are also wise to recognize that this is a potential problem for you. If you know it, then you can address it!

Stop Overthinking

Overthinking during a test can really hurt! The big risk you face is failing to complete the test because you think too much and can’t make a decision. Go into the test with a time management plan.

As soon as you get the test , do a quick assessment to determine how much time you should spend on each section. The open-ended essay answers are the most time-consuming.

If you tend to be an overthinker, you will have to manage your urge to dwell on the many possibilities when trying to answer an open-ended test question. To do this, you must give yourself time to brainstorm , but also give yourself a time limit. Once you reach the predetermined time limit, you must stop thinking and go into action.

If you’re facing a multiple-choice, resist the tendency to read too much into the questions and answers. Read the question once, then (without looking at your options) think of a good answer. Then see if this matches one that’s listed. If it does, select it and move on!

Thinking Too Much About Assignments

Creative students can also think too much when it comes to getting started on a research paper or a big project because there are so many possibilities. A creative mind loves to explore possibilities.

Although it probably goes against your nature, you will have to force yourself to be methodical when selecting a topic . You can be creative and imaginative for the first day or two to come up with a list of possible topics, then stop. Pick one and go with it.

Creative projects like fiction writing and art projects can be downright paralyzing as well. There are so many directions you could go! How can you possibly start? What if you make the wrong choice?

The truth is that you will continue to create as you go. The final creative project rarely ends up exactly as you intended at first. Just relax, get started, and create as you go. It’s ok!

Students can also fall into analysis paralysis when starting to write a school report. The best way to conquer this type of roadblock is to start writing in the middle, don’t try to start at the beginning. You can go back and write the introduction and rearrange your paragraphs as you edit.

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How to Stop Overthinking

Overthinking is a really common problem in high school and college! Part of the reason is that tests are usually high-stress situations, and big assignments often “count” for a lot of your grade. It’s no wonder that your brain immediately begins double-checking everything!

Let’s talk about what overthinking is, when it usually shows up (and why), and how to stop overthinking.

What Overthinking Is

Overthinking is an expression of anxiety. The test feels like a big deal, and your body responds. Your heart rate speeds up. Your muscles tense up. Maybe you start breathing more quickly, or you get lightheaded.

All of these physical symptoms are the kinds of symptoms that we evolved to have when we saw a threat that could kill us, back before we were civilized and living in cities. You see a lion, and your body gets ready to do one of four things: fight, flee, freeze, or fawn (although fawning may be a specific reaction we developed once we lived in large groups). Back when we ran into lions on the regular, these physical symptoms helped us get ready to fight, run, or hide from the lions. These reactions kept us alive.

Essentially, anxiety signals your lower brain – the non-thinking, purely reacting brain – to say “hey, we’re in danger!” Then your lower brain reacts to the anxiety by putting us at the ready to fight, flee or freeze, and our upper brain – the thinking, reasoning brain – starts searching for a solution.

But the fact is, an exam doesn’t put you in danger. Neither does a big assignment. But it feels like it does!

And what does your brain do? It puts you in an elevated, alerted physical state. Adrenaline starts pumping and you get really, really hyper-aware of your surroundings.

The problem is, your upper brain translates those physical feelings into a thought. And that thought is usually something like this: “If I just find all the right answers, everything will be okay, but if I don’t, then awful things will happen!”

So let’s start out by saying this: Your brain – both the lower and the upper – is a liar. 

Your brain developed to protect you from threats. But the threats we face these days aren’t tigers and lions. They’re more like a bad grade, or a failed class, or damage to our reputation, or disappointing our parents.

None of these will kill you, but your brain thinks these are top-level emergencies! The part of your brain that reacts to your tension about something that’s going to be demanding, like an exam or a big project,  can’t tell the difference between an exam and a lion. It thinks that you’re under attack and you’re going to die, because it’s not good at nuance.

For the lower brain, which is what develops first, the train of thought goes like this:

Physical stress –> I’m under threat –> I’m going to die –> I have to fight, run away, become invisible, or make the threat happy so I won’t die (fight, flight, freeze, or fawn).

But the facts are, you’re not under threat and you’re not going to die. Most of what your lower brain thinks you need is not relevant anymore. And if your upper brain is getting in on the action, it’s acting on faulty information.

What do we call an alarm based on faulty information?

A false alarm.

So how do we turn off the alarm bells?

Types of Overthinkers and Types of Overthinking

There are four groups of people who tend to overthink things when faced with exams or big projects. They are:

• Perfectionists, or people who are afraid of failure
• Finishers, or people who have a low tolerance for unanswered questions or unfinished work
• Ruminators, or people who obsess over their mistakes
• Fence-Sitters, or people who can’t make decisions

There are also several types of overthinking. Each of these tends to match up with one of the types of overthinkers listed above. They are:

• Analysis paralysis
• Detective work
• Never-ending brainstorms 

Now, it’s totally possible to be more than one kind of overthinker, but most people tend towards one or two of these – it’s where they are the most challenged. So read on for how to stop overthinking, no matter what kind of overthinker you are!

Analysis Paralysis

Analysis paralysis  means that you’re getting stuck on a particular point and unable to move forward. This happens a lot on exams with  essay questions, multiple-choice questions that have longer answers, and even regular multiple-choice questions on exams. It can also happen when you can’t seem to move forward on a paper or project, because you can’t figure out where to start.

To combat analysis paralysis on an exam, set a time limit: you can brainstorm on an essay question for two to five minutes, but no longer. The exact number of minutes depends on how much time you have for the whole exam. Try to keep it to no more than 5 percent of the available time. Once that time is up, you must begin to write.

To deal with analysis paralysis in multiple-choice questions, go with your gut. Read the question once , and pick what seems like the right answer to you. 90% of the time, you know it – but you’re used to second-guessing yourself. Don’t do that.

If you absolutely can’t stop second-guessing yourself, set a limit on that, too. If you know that you’ve studied the material in several different ways, and quizzed yourself before the exam and done okay on the self-quizzes, then trust your gut most of the time. You can second guess only one time for every 25 questions you have.

To counteract analysis paralysis on a paper or project, set a time limit: You get one day to brainstorm, but then you have to pick a way forward and go with it.

It’s probably no surprise that Finishers and Fence-Sitters often end up in analysis paralysis. Finishers do it because they keep seeing more things they need to do before they can consider the question done. Fence-Sitters, on the other hand, do it because moving forward means making a decision. As long as they keep analyzing, they don’t have to do that.

Detective Work

Ah, this is where you overthink by trying to figure out exactly what the question is asking, and trying to make sure you haven’t missed anything. This leads to reading, re-reading, and re -re-reading a question and still not being sure if you understand it.

To stop being a detective, you’ll have to limit yourself to one read-through of any question on an exam (no matter what kind of question it is!), and no more than three readings of the instructions for an assignment. After that, you must start working on it.

Perfectionists and Finishers are the main victims of this kind of overthinking. Perfectionists do it because they’re scared of being, well, less than perfect. Finishers do it because they don’t want to leave anything overlooked, unanswered, or unfinished.

There are some additional strategies for these two groups when it comes to detective work. For both groups, embrace imperfect action and the concept of “good enough.” Perfectionists, remember a finished exam, paper, or project that isn’t perfect is better than one you didn’t finish because you were obsessing over making it perfect. Finishers, remember that if you’re trying to make sure you have every part of every answer, you may finish some of it, but you won’t finish all of it. Focus on finishing the exam or assignment.

Never-Ending Brainstorms

The group most likely to end up in a never-ending brainstorm are the Fence-Sitters, and that shouldn’t be a surprise. Making a decision for Fence-Sitters feels agonizing. There’s so many possibilities! But the problem is, they hide behind the possibilities and never make a move on the assignment.

If you recognize yourself as a person who has never-ending brainstorms, it’s time to force yourself to make some decisions.

First, set a time limit on your brainstorming. You can have one day to brainstorm for your project, but that’s it. After that, you must pick one path and move forward on it.

Second, if you can’t pick which path or topic you’re going to go with after your one day, try any of these tricks to get yourself on the right track:

• If you have two possibilities, assign one to “heads” and one to “tails,” and then flip a coin. Whichever one comes up is the one you have to do. (An alternate method: while the coin is in the air, and before you’ve looked at it, ask yourself: which side are you  hoping it landed on? If you can answer that, you’ve made your decision. Otherwise, go with the result of the flip.)
• If you have more than two possibilities, do eeny-meeny-miney-moe to pick the one you’re going to use. (Yes, I’m serious.) Whichever one you end up on is the one you go with.
• Another option is to write the name of each possibility on a slip of paper. Put them in a hat. Ask your roommate, brother, friend, or partner to pick one slip of paper from the hat. There’s your choice!
• In all cases, reassure yourself that you’ve generated a bunch of ideas – and even though you’re not using them now, you’re going to keep them in an “idea file” that you can come back to when you need a topic for another project or paper.

Hand holding Magic Eight Ball displaying “Maybe”

Finally, there’s dithering. Dithering is when you keep playing the possibilities you have, or the mistakes you’ve made, over and over in your head – and when you do that, you lock up. You can’t move forward because either there’s too many options, or you are stuck on how you’ve messed up in the past and you want to avoid that situation in the future.

The two groups here are Fence-Sitters and Ruminators. We’ve already addressed how Fence-Sitters can get out of this downward spiral – it’s the same thing you do for a never ending brainstorm. But Ruminators need some help taking their mind off the path of All The Ways I’ve Screwed Up and moving to the path of What I Can Do Now.

For Ruminators, here’s a few options.

• Write down all of the things you’re turning over and over in your head, so you can get them out of your head and onto a page, where you can see them. This will help you realize that they’re probably not as bad as you thought, and that you don’t have to carry them around in your head now, because they’re on the page.
• Remember to embrace imperfect action and imperfect results. Remember that a finished exam or project is better than one that’s not.
• Finally, Ruminators are likely to get anxious about changing the way they’ve always done things. So if you’re facing anxiety about not ruminating, ask yourself this: Will this thing you’re turning over and over in your mind matter in five minutes? How about five days? How about five months? Will it still matter in five years? This will help you get some perspective on the problems you’re obsessing over, and realize that most of them aren’t worth that much time, energy, effort, and stress.

Other Methods to Stop Overthinking

Although the solutions listed above tend to work better for certain groups, here’s a few other ways to deal with overthinking that work pretty well for everyone.

If you’re overthinking on a test, give yourself a chance to look through all the questions on the test, and decide which ones you can get out of the way first. That saves you time to attack the ones that are more difficult after you’ve gotten the easier ones out of the way. (Yes, it’s okay to do this unless the directions specifically say that you have to address the questions in the order they’re given to you.)

If you’re overthinking on an assignment, and the overthinking presents itself as “I don’t know how to do this!” then the first step is to read the directions slowly and carefully. Don’t allow yourself to “read into” the directions. Read them word-for-word. Identify any place that doesn’t seem clear – write it down. Then take that unclear place to the professor and ask them for clarification.

Finally, remember that mistakes are a necessary part of learning. If you make no mistakes, you didn’t learn anything. This will be really hard for Perfectionists and Ruminators, especially – but it can be done.

Tying It All Together

Whether you’re a Ruminator, a Perfectionist, a Fence-Sitter or a Finisher, there are ways to stop overthinking. It may seem strange at first, but allowing yourself to embrace imperfect action, set time limits on how long you can overthink, and limit your second-guessing can go a long way to eliminating your brain’s false alarms.

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Decision-Making

How to spot and stop overthinking, here are three strategies to help you halt overthinking..

Posted September 13, 2023 | Reviewed by Ray Parker

Stop overanalyzing at work. It’s holding you back. Let’s talk about how to spot overanalyzing and three ways to make it stop.

Overanalyzing usually looks like a pained face with an internal circular monologue going around and around on your options.

If this sounds familiar, know that you’re not alone. Research shows that over 73 percent of people struggle with overthinking, which happens when your thought process becomes too complex and you get trapped in your head.

Here are a few of my favorite techniques to curb overthinking and make better decisions, faster.

3 Techniques to Use When Overanalyzing

1. Focus on “ satisficing .”

“Satisficing” is a term that refers to finding the happy medium of satisfying and sufficing. “Satisficers” prioritize the “good enough” solution—one that meets key needs. Compare this to “maximizers,” who examine every option and keep searching for better alternatives, deals, or outcomes—to their detriment.

Of the two decision-making types, maximizers are more prone to overthinking, less likely to feel happy with the results of their decisions, and more likely to negatively compare themselves to others.

To leverage “satisficing,” it’s important to know what you’re optimizing for. Key decision criteria are principles, guidelines, or requirements that help you prioritize the most important variables. Your criteria can be professional or personal.

Let’s say you’re overthinking the potential launch of a new feature for your product or service. Your decision criteria could include:

• Profitability
• Impact on customers

Now let’s say, you’re trying to make a personal decision, like whether to move for a new job. You might consider criteria like:

• How well the role fits your strengths
• The convenience
• Long-term earning potential (salary)
• Whether you’ll acquire skills you want to learn
• If the role aligns with your career goals

2. Create positive constraints.

Have you ever given yourself one month to work on a project—and it took you the full month to finish? Then, later on, you only had seven days for the same task, and yet you finished the task in just one week. Weird, right?

This happens because overthinking expands to the time we allow it. This is exactly why there is great power in creating constraints and accountability so that you don’t delay or agonize over choices.

The Association of Talent Development finds that your likelihood of success increases up to 95 percent by simply committing to do something or by sharing it with someone else.

Creating external limits disciplines your brain into taking action and taking less time to mull things over.

Many of my coaching clients also like the Pomodoro technique. This involves setting a timer for 25 minutes, working until the bell rings, and then taking a 5-minute break. After four sessions, you’ve earned a 15-minute break.

You can also limit the resources you consult, which is another way to short-circuit overthinking. Determine the number of subject matter experts you’ll speak to or create a shortlist of credible websites to reference, for instance.

Giving yourself a deadline also helps. Pick a date or time by which you’ll make a choice. Put it in your calendar, set a reminder on your phone, or better yet, contact the person who is waiting for your decision and let them know when they can expect to hear from you.

Committing to a deadline publicly in a meeting or via email is one of the best ways to ensure you follow through.

You can also recruit the help of others by scheduling a chat with a coworker, your manager, a mentor, or a friend if you find yourself stuck. This will prompt you to organize and synthesize the information that’s been bouncing around your head in a clear, concise way.

3. Listen to your gut.

A hunch, an instinct, a deeper knowing. There are many names for gut feelings . A gut feeling is the ability to immediately understand something without conscious reasoning. In other words, answers and solutions come to you, but you may not be aware of exactly why or how.

In the age of big data, trusting your gut often gets a bad rap. Intuition—the term used to refer to gut feelings in research—is frequently dismissed as mystical or unreliable. While it’s true that intuition can be fallible, studies show that pairing gut feelings with analytical thinking helps you make better, faster, and more accurate decisions. It also gives you more confidence in your choices than relying on intellect alone. This is especially true when you’re overthinking or when there is no single clear-cut, “correct” option.

Surveys of top executives show that a majority of leaders leverage feelings and experience when handling crises, according to Deloitte. Even the U.S. Navy has invested millions of dollars into helping sailors and Marines refine their sixth sense, precisely because intuition can supersede intellect in high-stakes situations like the battlefield, according to Time.

Even if you’ve been taught to devalue your gut feelings, the good news is that intuition is like a muscle. It can be strengthened with intentional practice.

A great place to start is by making minor decisions. Choose an outfit that calls to you without weighing too many variables. Raise your hand and speak up in a meeting without censoring yourself. Taking quick, decisive actions with small consequences gets you comfortable using your intuition.

By starting small, you mitigate feelings of overwhelm and can gradually step your way up to larger, higher-pressure decisions with greater self-trust. This approach is effective because it builds your distress tolerance, or your ability to emotionally regulate in the face of discomfort.

Overthinking can feel like an overwhelming problem to solve.

Check out my website for free resources to outsmart imposter syndrome , stop second-guessing yourself, and much more. You can also watch the online course on overthinking.

Melody Wilding, LMSW, a professor of Human Behavior at Hunter College, is an executive coach, a licensed social worker, and the author of Trust Yourself.

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10 Ways To Avoid A Homework Meltdown

Sophia Gardner

Apr 11, 2016

Homework can often feel like an overwhelming, never-ending pile of stress. Homework stress can cause frustration and anxiety and ultimately prevent you from achieving your best results.

However, this feeling of not being in control can be avoided by simply adjusting your study habits. Homework and study can actually be a rewarding, satisfying experience if done in an organised and efficient way. Here are some tips on how to achieve that. 

1. Practise good time management

Time management is key to avoiding homework stress. Plotting out the time you need to complete your homework or assignment can quickly make what seems like an overwhelming task much less stressful to approach.

• Set aside a certain amount of time each day to work on your homework, and choose a time that sits you. You may prefer early in the morning before school, or maybe you’re fresher when you get home from school in the afternoon.
• Use a calendar or school planner to plot out your work. List important dates, when things are due and when you have exams. This will help you have a good visual of things you need to work towards.
• Allow enough time to complete your work . Making sure you give yourself enough time to complete your work is crucial in avoiding a meltdown. Be realistic. Estimate how long you think it will take each day to complete your homework, and allow plenty of time for bigger projects and assignments.

2. Ask questions

One of the biggest causes of homework stress is not understanding the question, or how to solve the problem at hand. Don’t be afraid to ask questions and clarify what you need to do. Whether it be a question on how to solve a tricky trigonometry problem or how to structure your essay, no question is a silly question. Try asking your teachers, your parents, a friend or an online Subject Specialist for help.

3. Listen to your teacher and take notes

It sounds simple, but it’s something that many students struggle with. Pay attention and write down important terms and ideas in the classroom. You will find this helps organise your thoughts and remember key information, which will make homework time much more of a breeze.

4. Allow more time for areas you find difficult

Take a practice test or write a practice essay and focus on the areas you find the hardest. The more you practise, the less stressful it will be when the time comes to sit the exam or hand in your assignment.

5. Refresh your memory regularly

Every afternoon, or at least every couple of days, go over what you’ve learnt from previous lessons. If you find that you don’t have the basic knowledge to tackle more difficult subjects go over this more frequently -  this will help you build up your confidence in those areas.

6. Get a good night’s sleep

It may sound obvious, but it’s easy to suffer from sleep deprivation when you are feeling stressed about homework. Research suggests that kids and teens need around 9-10 hours sleep a night.  This will significantly help focus, memory, decision making and creativity, all of which are important inside and outside of the classroom.

7. Avoid procrastination

Procrastination could well be the biggest factor responsible for homework stress. You’d be surprised at how much time you can waste by putting off what you need to do until you’ve checked out your Facebook page or listened to your favourite song! Let these be rewards for once your work is actually done.

8. Have a healthy snack

There is a proven link between what we eat and how well our brain functions. Memory, learning ability and emotional states are affected by what we put into our bodies, and to perform our best we need a healthy diet. (Check out some  delicious and healthy snack recipes here )

9. Remember to breathe

If you’re starting to feel anxious or overwhelmed by your work, take five deep breaths and give yourself a moment of calm. Deep breathing will help control your nervous system and encourage your body to relax, bringing you into a better state to concentrate on your study.

10. Give yourself some ‘me’ time

While it’s important that you manage your time and work efficiently, you are going to be much more productive if you are feeling fresh and have had some time to do things you enjoy doing. It might be going for a walk or a swim, hanging out with some friends on the weekend, or perhaps it’s playing sport? Whatever it may be, make sure you have that balance. A healthy, happy mind equals better study time.

If you'd like to run any questions or ideas by one of our expert Subject Specialists, we're always here to help.

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How To Stop Overthinking: Tips and Coping Strategies

Here’s how to keep excessive worrying in check

We all have times when we worry, whether it’s about work, health, family, relationships or a host of other reasons.

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

But is there a point when you can think and worry too much ?

Overthinking is an unhealthy habit that typically causes more stress by focusing on the negative, dwelling on the past and worrying about the future.

Instead of problem-solving, you ruminate on an issue without coming up with logical solutions. It’s almost like a broken record of negativity that replays repeatedly in your head.

So, how you can stop overthinking?

Registered psychotherapist Natacha Duke, MA, RP , outlines strategies that can help.

Why do I overthink so much?

Overthinking is a habit that can be hard to break.

It’s a vicious cycle of negative thoughts that builds and builds, or feels like you’re spinning down a rabbit hole. For example, you may start worrying about a specific situation at work, which leads to worrying about money, which leads to worrying about losing your job.

But why do you tend to overthink?

Overthinking can be a symptom of stress, anxiety or depression.

While overthinking isn’t a mental disorder in and of itself, it can be connected to generalized anxiety disorder (GAD) . Those with GAD tend to worry excessively about many things and may experience the following:

• Worrying excessively about many unrelated things for at least six months.
• Difficulty controlling the worry.
• Anxiety that interferes with the ability to function.

Additionally, you may feel restless or agitation (as if you’re “revving”), have difficulty concentrating and experience impairments with sleep.

Types of destructive thought patterns

When we overthink, we usually become more anxious. This is often due to cognitive errors, which are basically errors in logical thinking, says Duke. Here are some examples of common cognitive errors.

Catastrophizing

This is when you imagine a worst-case scenario as the inevitable outcome of a situation you’re worried about.

“When we are caught up in overthinking, we typically go straight to the worst-case scenario and also overestimate the likelihood of that scenario actually happening,” says Duke.

All-or-nothing thinking

You may feel like you’re struggling at work, or on the flip side, like you’re the employee of the month. It’s all-or-nothing thinking — there’s no gray area.

“Whereas in reality, most things in life are somewhere in between,” notes Duke.

A type of therapy called cognitive behavioral therapy (CBT) is effective for overcoming overthinking and recognizing cognitive errors.

“It helps one learn to first identify the errors, then to reframe the thinking in more logical and balanced ways,” says Duke.

Overgeneralizing

This is when we experience a setback or failure and generalize that event across all situations. We may wrongly assume that things have — and will always — go wrong for us.

While anxiety tends to be more future-oriented, you may also struggle with overthinking about the past.

“Doing so is more connected with depression,” says Duke.

But you could be dealing with depression and anxiety at the same time. Experiencing two mental health conditions at the same time is called comorbidity.

“Working with a CBT-trained therapist can help alleviate both anxious and depressed moods,” says Duke.

How to stop overthinking

Duke shares some tips and strategies on how to stop overthinking.

Try talk therapy

Duke suggests CBT .

“CBT helps you learn how to identify then challenge and reframe your negative thoughts and also teaches how to cope with your worry and anxiety in healthier ways,” she explains.

Set up a worry period

Choose a time in the day to implement a worry period — aiming for about 30 minutes.

“During that time, you write down all your worries,” advises Duke. “Then, go through your list and highlight the worries that you can problem-solve, things you have control over.”

Then, spend some time brainstorming solutions. For the items you have no control over (like how someone else may react to a situation), work on letting them go until your next worry period.

“You’re really trying to only worry during your worry period. It takes a little bit of time,” says Duke. “But eventually what happens is you develop better control over your worrying.”

Rethink your “what ifs”

Do you constantly ponder questions like “What if I lose my job?” or “What if I get sick?”

While having these thoughts is normal, it becomes a problem when you focus only on the worst-case scenario.

“For every ‘what if’ worry, change this to an ‘if then’ statement where you come up with a ‘then I will do/say’ if that ‘what if’ or even worst-case scenario does happen,” says Duke. “Focus on having a concrete plan in place.”

Challenge your negative thoughts

You may think your boss hates you or you’ll never reach your fitness goals.

Instead of letting those negative thoughts take over, challenge and reframe them into positive, empowering thoughts.

“Ask yourself if that thought is helpful,” suggests Duke. “What is the evidence that my negative thought is true? Is there an alternative possibility? The goal is to try and have a more balanced perspective.”

Distract yourself

“Healthy distraction can be helpful,” says Duke.

Activities like meditation , reading and taking a walk can help keep your stress levels down.

“It’s best to be proactive and build these activities into your routine,” says Duke. “They can reduce your baseline level of anxiety and make you less likely to overthink.”

But if you’re already too stressed and struggling to find relief from healthy distraction, it can then be helpful to share your thoughts and feelings with someone you trust.

“Resist the urge to keep things inside that are bothering you,” says Duke. “Try talking to a friend, family member or therapist.”

Practice self-compassion

You probably know how to show compassion to your mother or a friend. But what about yourself? What does your inner dialogue sound like when you face a problem or challenge?

“It’s really about being able to extend love, kindness and forgiveness to yourself,” says Duke. “In doing that, you’re actually going to soothe your body’s internal threat system and you will have a clearer mind with which to problem-solve your situation.”

When to ask for help

While everyone overthinks sometimes, if you’ve been unable to control how much you worry and it starts interfering with your ability to function, it may be time to seek help from a professional.

You may also start experiencing physical symptoms like irritability, fatigue, concentration or memory difficulties and insomnia . Excessive worrying and stress can also lead to or intensify digestive issues, plus cause tension in your shoulders and neck.

“If you find that it’s difficult to control your worrying or it’s hard to concentrate at work or it’s hard to fall asleep at night, at that point, I would definitely seek professional help,” advises Duke.

One thing you will learn in therapy is how to not get caught up in your worrying, says Duke.

“When you’re in the midst of worrying, you don’t always recognize it,” she says. “With CBT, you will learn how to recognize that you’re spiraling and engaging in unhelpful rumination. You will practice writing down your negative thoughts, then challenging and reframing them. Essentially, you will develop an effective toolkit for coping with overthinking.”

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16 Decatastrophizing Tools, Worksheets, and Role-Plays

However, when we continually  overestimate the likelihood of disaster and doubt our ability to cope, and yet still see such negative thinking as rational and correct, we need support (Wilding, 2015).

Decatastrophizing  is a form of cognitive reappraisal that can help us think differently about emotional situations, provide emotional regulation, and reduce catastrophic thinking and anxiety (Mashal et al., 2019).

Within this article, we explore approaches to identify faulty thinking styles and introduce worksheets, tools, and techniques that can help clients reduce catastrophic thinking.

Before you continue, we thought you might like to download our three Positive CBT Exercises for free . These science-based exercises will provide you with detailed insight into Positive CBT and give you the tools to apply it in your therapy or coaching.

This Article Contains:

6 tips for decatastrophizing, 10 decatastrophizing worksheets, 3 helpful ways to identify catastrophizing, role-play in decatastrophizing, other relevant cognitive restructuring tools.

• Relevant Resources From PositivePsychology.com

A Take-Home Message

While irrational and negatively impacting how we feel, mild cognitive distortion plays a part in our everyday thinking. Our mind convinces us that something is  real when it isn’t.

When it becomes exaggerated or irrational, faulty thinking, such as catastrophizing , can damage our psychological wellbeing (Chan, Chan, & Kwok, 2014).

Research has shown that catastrophizing is common among those who suffer from anxiety and depression and even has physical implications.

Indeed, such repetitive negative thinking is a “ major psychological determinant of negative outcomes for pain problems” (Flink, Boersma, & Linton, 2013).

While such thinking is unhealthy and ineffective as a coping strategy , some simple tips and techniques can help your client avoid habitual catastrophizing:

1. Take a step back

Try not to focus on the worst-case scenario; instead, consider how it has played out in the past.

2. Catastrophizing is negative

Recognize that while anxiety can help protect us from danger and motivate us to take action needed to avoid a problem, catastrophizing is negative . It stops us from giving focus to the actual situation and responding appropriately.

3. Recognize catastrophic thoughts

Are our thoughts and beliefs realistic and appropriate to what we know of the situation? By becoming more aware, we can choose how to manage our cognition.

Catastrophizing examples include:

• If I fail this exam, I will never get the job I want.
• If this relationship doesn’t work out, I will never find the right person.
• If I admit I don’t know something at work, they will think I am useless and fire me .

4. Challenge our catastrophic thoughts with evidence

Based on experience, how likely is it that my worry will come true?

For example:

• I took an exam in the same subject last month and passed.
• If the worst happens and I fail, I can retake the exam next month .

5. Maintain perspective

Maintain perspective and focus on the reality of the situation.

• How will I feel after a week, month, year?
• How will it look in five years?

6. Imagination and visualization

Imagination and visualization are both valuable tools for facing up to problems and revisiting past experiences.

• Imagine walking through the above steps while offering advice to a friend.
• Imagine walking through them in the future, when nothing bad happened .

After all, overcoming problems creates opportunities to learn and increases trust in our ability to handle situations.

Cognitive restructuring

The following six worksheets use CBT -based cognitive restructuring techniques to help clients resolve irrational and inappropriate thinking:

• The Decatastrophizing Worksheet is an ideal starting point. Work with your client to understand and ‘talk down’ their catastrophic thinking.
• The Challenging Catastrophic Thinking Worksheet is a deep dive into the event detail the client is catastrophizing. It provides a reality check regarding the certainty of the worst happening and their ability to cope.
• Our What If? Bias  worksheet captures the client’s thinking concerning what might go wrong and contrasts it with what would happen if it went well.
• The Replacing ‘What if’ Statements exercise captures negative thoughts and beliefs, evaluates whether they are justified, and replaces them with more appropriate, positive thinking.
• Socratic questioning is used to excellent effect in our Cognitive Restructuring Worksheet to challenge irrational or illogical thoughts.
• When an event has happened, we often think the worst of how we performed. The  Cognitive Restructuring of an Event helps us reframe our beliefs based on what we know and offers a more realistic outlook for the future.

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Visualization

Visualizing challenging situations can reduce our negative pictures of the future, replacing them with positive ones and increasing self-belief and self-confidence, both crucial factors in lowering catastrophizing (Clough & Strycharczyk, 2015; Davey, Jubb, & Cameron, 1996).

The next two worksheets provide valuable visualization tools to mentally ‘walk through’ either existing or future problems and challenges.

Work through the following worksheets to help the client form a more realistic, confident perception of the challenges ahead:

• Use the If-then Planning Worksheet to help clients plan how to respond to a situation causing them anxiety. With a considered response, being ready will provide them with increased confidence in advance of and during the event.
• The Event Visualization Worksheet is a practical guide for exploring a situation for which the client feels ill prepared. It can provide an excellent opportunity to play out a scenario with multiple possible endings.

Mindfulness

With its many other benefits to physical and mental wellbeing, mindfulness has proven to reduce catastrophic thinking (Lazaridou, Franceschelli, Protsenko, Napadow, & Edwards, 2017).

While there are many excellent and valuable mindfulness meditations and exercises, try out the following two:

• The Negative Thoughts Checklist worksheet helps clients recognize common negative thoughts and consider where these thoughts came from.
• The Right Here, Right Now worksheet is an engaging tool for helping clients increase their awareness of themselves in the current moment. Ask clients to test the script and experience connection with themselves and their environment through their senses, body, and mind.

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These detailed, science-based exercises will equip you or your clients with tools to find new pathways to reduce suffering and more effectively cope with life stressors.

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Being able to spot catastrophizing, or those prone to it, can be the first step in helping someone overcome faulty thinking (Wilding, 2015).

Several psychological questionnaires have proved successful in identifying individuals prone to catastrophizing. The following two use self-reported answers to multiple questions and scenarios (Chan et al., 2014):

1. The Cognitive Emotion Regulation Questionnaire measures negative cognitive responses, including catastrophizing, using answers and responses to a series of questions and statements, such as:

I often think that what I have experienced is much worse than what others have experienced .

2. The Children’s Negative Cognitive Errors Questionnaire  measures four types of cognitive errors: catastrophizing, overgeneralization, personalizing, and selective abstraction.

Participants score how they interpret a situation, such as:

You forgot to hand in your spelling homework. How likely is it that the teacher will think that you don’t care and will not pass your exam?

However, during Cognitive-Behavioral Therapy and counseling sessions, it may be more appropriate to listen for cues associated with or examples of catastrophizing.

The types of comments and statements linked to catastrophizing include the client dwelling on all the things that could go wrong, for example:

Discussing a forthcoming presentation:

• I will forget my words.
• No one will listen.
• They will laugh at me.

Going for a job interview:

• I will go to the wrong location.
• They will think I’m stupid.
• I will never get a job.
• My family will be disappointed in me.

When something does go wrong, despite the absence of evidence, believing the outcome will be the worst possible scenario:

My car has broken down:

• No one will be able to fix it.
• It will cost more than I can afford.
• I will have no way of getting to work in the future.

My wife isn’t answering her phone:

• She has had an accident; she is in the hospital.
• She has left me; I knew she didn’t love me.

If your client continually thinks that something will go wrong and will result in the worst possible outcome, they are very likely catastrophizing.

While useful in developing social skills, role-playing is also valuable in working on adaptive responses, uncovering automatic thoughts, and modifying beliefs (Beck & Beck, 2011; Laugeson & Park, 2014).

The ability to recognize and modify beliefs is essential when a client’s views are dysfunctional, leading them to think the worst and catastrophize.

Try out an Intellectual-Emotional Role-Play with the client. The therapist plays the intellectual part of the client’s mind, and the client plays the emotional side, arguing as hard as possible to reveal the beliefs leading to negative thoughts.

Modified from Beck’s Cognitive Behavior Therapy , in the following example, the client believes they will fail in school (Beck & Beck, 2011):

Client (talking as the emotional side of the client’s brain) I’m incompetent, and I’m going to fail everything .

Therapist (talking as the intellectual side of the client’s brain) I’m not going to fail. I have a belief that I’m going to fail, but I’ve been doing well in my other exams, and I’ve been studying hard .

Client (emotional side) But I was just lucky last year, and I didn’t get straight A’s. Plus, it’s more difficult this semester .

Therapist (intellectual side) That’s not right; I passed all my exams last year. I wasn’t at the top of the class, but I did well. This year I’ve been working much harder .

The roles can switch so that the client becomes the intellectual side of their brain, and the therapist becomes the emotional side.

Role-play uses the client’s own words to identify a genuine sense of where emotion is attempting to overpower rational thinking, leading to catastrophizing.

To get a sense of how effective role-play has been with a client, it can be worth revisiting some of the earlier worksheets that capture and score catastrophizing.

Cognitive restructuring in CBT – Beck Institute for Cognitive Behavior Therapy

Many faulty thinking styles arise from cognitive bias , which can benefit from cognitive restructuring techniques , including (modified from Wilding, 2015):

• Self-blame – believing you are responsible for the pain and happiness of everyone close to you
• Rigid thinking – we know we are right, but other people will not always agree
• Personalization – believing that everything that people say and do is in some way related to us
• Blaming – other people, organizations, and the wider universe are all to blame for our problems
• Generalizing the specific – making a general conclusion based on a single occurrence
• Mind reading – we believe we ‘know’ what others think and why they act as they do, even though they haven’t told us
• Magnification and filtering – we magnify negative feelings and filter out positive feelings
• Polarized thinking – we think of situations and people as all or nothing (e.g., good versus bad, pass versus fail)
• Catastrophizing – we expect the worst; everything will go wrong and have the most significant impact

While working with a client, it can be useful to hit the pause button and stop long enough to consider emotions and their legitimacy.

Complete the Thought Record (Cognitive Restructuring) Worksheet  to help clients understand their thoughts while considering the above thinking styles.

17 Science-Based Ways To Apply Positive CBT

These 17 Positive CBT & Cognitive Therapy Exercises [PDF] include our top-rated, ready-made templates for helping others develop more helpful thoughts and behaviors in response to challenges, while broadening the scope of traditional CBT.

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Relevant Resources from PositivePsychology.com

We have many tools available at PositivePsychology.com that are particularly effective at identifying and reframing thoughts and beliefs that are unrealistic or causing psychological upset.

The Positive Psychology Toolkit© contains over 400 exercises made by a team of experts for practitioners.

Besides the great selection of tools we have already mentioned and share previously, you can also use this Decatastrophizing worksheet which uses a simple process to encourage the client to write down ‘the worry’ and then evaluate how bad the outcome of the problem could be.

If you’re looking for more science-based ways to help others through CBT, this collection contains 17 validated positive CBT tools for practitioners. Use them to help others overcome unhelpful thoughts and feelings and develop more positive behaviors.

While sometimes terrible things do happen, it would be damaging to our physical and mental wellbeing to continually live in a state of heightened anxiety about every scenario that may occur.

There are times when catastrophic thinking is appropriate. Firefighters, pilots, and deep-sea divers must consider the absolute worst that can happen.

They must modify the inherent risk of a situation with a set of mitigating factors to reach a level of residual risk that is acceptable.

And at times, we must too. But it must be appropriate to the situation.

For example, knowing our children’s whereabouts is sensible and vital to their safety, but we must also allow some freedom for them to grow and develop a sense of independence.

We all worry, and it’s not always a bad thing. But when worry is negatively impacting our happiness, wellbeing, and the goals we have in our life, something needs to change.

When paralyzed by the fear of all that could go wrong, we are catastrophizing. If left unchecked, it can have a severe and negative impact on our lives and those around us.

Being able to spot catastrophic thinking is the first step toward replacing misguided thoughts and beliefs with more rational, healthy ones.

Trying out some of the exercises provided and educating clients regarding their thinking styles can disrupt the cycle of catastrophizing and offer a more positive outlook.

We hope you enjoyed reading this article. For more information, don’t forget to download our three Positive CBT Exercises for free .

• Beck, J., & Beck, A. (2011). Cognitive behavior therapy: Basics and beyond . New York: Guilford Press.
• Chan, S. M., Chan, S. K., & Kwok, W. W. (2014). Ruminative and catastrophizing cognitive styles mediate the association between daily hassles and high anxiety in Hong Kong adolescents. Child Psychiatry & Human Development , 46(1) , 57–66.
• Clough, P., & Strycharczyk, D. (2015). Developing mental toughness: Coaching strategies to improve performance, resilience, and wellbeing . Kogan Page.
• Davey, G. C., Jubb, M., & Cameron, C. (1996). Catastrophic worrying as a function of changes in problem-solving confidence. Cognitive Therapy and Research , 20(4) , 333–344.
• Flink, I. L., Boersma, K., & Linton, S. J. (2013). Pain catastrophizing as repetitive negative thinking: A development of the conceptualization. Cognitive Behaviour Therapy , 42(3) , 215–223.
• Laugeson, E. A., & Park, M. N. (2014). Using a CBT approach to teach social skills to adolescents with autism spectrum disorder and other social challenges: The PEERS® method. Journal of Rational-Emotive & Cognitive-Behavior Therapy , 32(1) , 84–97.
• Lazaridou, A., Franceschelli, O., Protsenko, K., Napadow, V., & Edwards, R. (2017). The association between mindfulness, catastrophizing, and pain interference among patients with fibromyalgia: The moderating role of mindfulness. The Journal of Pain , 18(4) , S54–S55.
• Mashal, N. M., Beaudreau, S. A., Hernandez, M. A., Duller, R. C., Romaniak, H., Shin, K. E., … Zinbarg, R. E. (2019). A brief worry reappraisal paradigm (REAP) increases coping with worries. Cognitive Therapy and Research , 44(1) , 216–228.
• Wilding, C. (2015). Cognitive-behavioral therapy: Techniques to improve your life . New York: Quercus.

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