How To Stop “Overthinking”

Overthinking can sneak up on us in the quiet moments, making us question decisions we’ve already made or outcomes we can’t control. It’s like this mental loop that never shuts off. And as much as we try to tell ourselves to stop, to let go, our minds keep pulling us back to those anxious thoughts. You might find yourself lying awake at night, rehashing conversations, planning every detail of tomorrow, or worrying about what the future holds. And it’s frustrating because deep down, we know this habit is keeping us from truly living in the moment.

When we’re constantly overthinking, we’re stuck in this state of hypervigilance, always on alert for something that might go wrong. It’s like we’re wired to look for danger, even when there’s none around. Our minds become so focused on what could go wrong that we’re unable to see what’s actually happening right in front of us.

And here’s the thing—overthinking doesn’t solve problems; it creates them. The more we dwell on things, the more anxiety builds up, making it harder to find peace. I’ve realized that the time I spend worrying about what might happen is time I’m stealing from myself, time that could be spent actually living. Life is happening right now, but when we’re too busy analyzing every single detail, we miss it. We miss the small moments of joy, connection, and calm because we’re lost in our heads, looking too far ahead or focusing on things that might never happen.

I know that breaking out of this overthinking cycle isn’t easy. Trust me, I get it. It’s not as simple as flipping a switch and turning off your mind. But there are things we can do to start shifting our focus, to bring ourselves back to the present when our minds start spiraling. I’ve found that one of the most powerful things we can do is practice grounding techniques—small actions that help anchor us to the moment. Something as simple as focusing on your breath, feeling your feet on the ground, or noticing the sounds around you can make a huge difference.

Another thing that helps is learning to let go of perfectionism. Overthinking often stems from this fear of not getting things “right” or not being enough. We worry about how we’re perceived, whether we’ll succeed, or if we’re making the right choices. But the truth is, there’s no such thing as perfect. Life is messy, unpredictable, and full of unknowns. Embracing that can be incredibly freeing. When we let go of the need for everything to be perfect, we give ourselves permission to be human, to make mistakes, and to learn as we go.

One of the hardest parts of overthinking is that it often comes with a sense of isolation. We feel like we’re the only ones dealing with these constant worries, but the truth is, so many people are struggling with the same thing. Talking about it, opening up to others, can be incredibly relieving. Sometimes, just sharing what’s on your mind with someone you trust can help break the cycle. They might offer a fresh perspective, or maybe just remind you that you’re not alone in this.

At the end of the day, I think the most important thing is to be kind to ourselves. Overthinking isn’t something we choose; it’s something we fall into. So, rather than beating ourselves up for getting lost in thought, let’s try to show ourselves compassion. Let’s remind ourselves that it’s okay to not have everything figured out, that we’re allowed to take things one day at a time.