Overthinking can feel like being trapped in a mental hamster wheel—round and round with no way out. Your mind replays conversations, worst-case scenarios, and “what ifs” until you feel mentally and emotionally exhausted.
The truth? Overthinking is a habit. And like any habit, it can be changed with the right tools and consistent practice.
Here are seven practical strategies that, if practised often, will help quiet a busy mind and make space for peace.
1. Label the Thought Spiral
When you notice your thoughts spinning, say to yourself, “I’m overthinking right now.”
Simply naming what’s happening can give you a sense of distance from your thoughts and make it easier to redirect them.
2. Set a “Worry Time”
Schedule a 10- to 15-minute block in your day to focus on your worries. When anxious thoughts come up outside that time, remind yourself, “I’ll think about this later.”
This trains your brain to limit overthinking instead of letting it run your entire day.
3. Engage Your Senses
Shift from your head to your body. Notice what you can see, hear, touch, smell, and taste. Even something as simple as holding a warm mug of tea and focusing on its scent can bring you into the present.
4. Write It Out
Journaling helps unload mental clutter. As Kidlin’s Law suggests, “If you can write the problem down clearly, then the matter is half solved.” This is true, as writing down the problem firsthand enables you to visualise the issue on paper fully and assists in clarity on how to then plan out how to overcome it. Sometimes, our thoughts are so fragmented that some problems, which later result in overthinking spirals, are not as bad as they seem or are out of our control.
So attempt to:
- Write down your worries
- Challenge them with questions: Is this true? Is this helpful? Seeing your thoughts on paper often makes them less overwhelming.
5. Use Movement to Reset
A brisk walk, stretching, or dancing to your favourite song can disrupt overthinking patterns. Movement releases tension and signals your brain to shift focus. Exercise is generally renowned to be the best way to escape issues momentarily and offers a great pathway to release any bottled-up anxiety and frustration.
6. Practice the “One Thing” Rule
When your mind is juggling ten worries at once, ask: What’s the one thing I can focus on right now? Having a list of worry priorities allows you to focus on one task at a time, which breaks down a large list of worries into small, achievable tasks. You can then use this, combined with point 4, to effectively deal with the situation at hand.
By choosing one task or one decision, you stop mental overload in its tracks.
7. Learn to Let Thoughts Pass
Not every thought needs attention. Visualise your worries as leaves floating down a stream. Notice them, then let them drift away. This mindfulness skill takes practice, but it’s powerful for breaking the overthinking cycle.
The Bottom Line
Overthinking doesn’t vanish overnight—but with consistent practice, you can train your brain to let go of mental clutter and rest in the present moment.