5 Shifts to Stop Overthinking

Overthinking happens when your mind keeps repeating the same thoughts or worries over and over again. It often involves replaying past situations, imagining future problems, or questioning every decision you make. While thinking carefully before acting can be helpful, overthinking goes too far and can create stress, anxiety, and even stop you from doing things. The good news is that it’s possible to take control of this habit by changing how you think and respond to situations. Here are five simple shifts that can help you stop overthinking and feel more at peace.

Shift 1: Notice When You’re Overthinking

The first step in stopping overthinking is to realise when you are doing it. Many people don’t even notice that their minds are stuck in a loop of thoughts. Becoming aware is the key. Ask yourself these questions:

• Am I going over the same thought again and again?
• Is this thought helping me solve something, or just making me feel worse?
• Am I worrying about something I cannot control?

If the answer is yes, then you are likely overthinking. Once you recognise it, you can make a conscious effort to pause. Say to yourself, “I am overthinking again, and I want to stop.” This simple pause helps break the cycle and gives you the chance to respond differently.

Shift 2: Focus on What You Can Control

Overthinking often happens when we focus too much on things we cannot control—what others think, what might go wrong, or events in the future. To reduce this stress, shift your focus to what you can actually do. Instead of asking “What if this goes wrong?” ask, “What can I do right now?”

For example, if you are worried about a job interview, instead of imagining every possible mistake, focus on preparing your answers, practicing, and dressing well. You can’t control the interviewer’s thoughts, but you can control how well you show up.

This shift helps you stay grounded and take real steps forward, instead of staying stuck in fear or doubt.

Shift 3: Limit the Time You Spend Thinking

Thinking is important, but it should have a limit. One way to stop overthinking is to give yourself a time limit to think about something. For example, set a timer for 10 or 15 minutes. During this time, allow yourself to think through the issue, make a decision, or write down your thoughts. When the timer ends, take a break and move on to something else.

This method teaches your brain that it’s okay to think, but not to stay stuck forever. You can even schedule a “worry time” each day, and save your concerns for that time only. Outside of that window, gently remind yourself to return to the present.

Shift 4: Take Action Instead of Replaying Thoughts

Often, overthinking replaces real action. We imagine doing something over and over, but never actually do it. Taking small steps can break this pattern. If you’re stuck thinking about whether to send an email, just send it. If you’re replaying a conversation in your mind, focus on the lesson and move on.

Action gives your mind something to focus on and builds confidence. Even small actions can shift your focus away from your thoughts and toward results.

Some helpful actions include:

• Writing down your thoughts to clear your mind
• Talking to a friend to get a different view
• Doing a physical activity like walking or stretching
• Working on a task that needs your attention

The more you act, the less space there is for your mind to spiral.

Shift 5: Be Kind to Yourself When You Overthink

Many people feel bad or judge themselves for overthinking. This only adds more stress and keeps the cycle going. A better approach is to be kind to yourself. Understand that everyone overthinks sometimes. It doesn’t make you weak or broken. You are learning, growing, and working through your habits.

When you notice yourself overthinking, respond with calm and care. Say, “It’s okay that I feel this way. I can handle it.” Use encouraging words with yourself, the same way you would with a close friend.

Also, take care of your body and mind. Sleep well, eat healthy, and take breaks. A tired or stressed body can make overthinking worse. When you treat yourself well, it’s easier to stay calm and focused.

Extra Tips for Managing Overthinking

• Practice mindfulness: Focus on your breath or surroundings to bring yourself back to the present.
• Avoid triggers: Stay away from content or people that increase your stress or cause confusion.
• Stop perfectionism: Understand that it’s okay to make mistakes or not have everything figured out.
• Use a journal: Writing your thoughts can help you process and release them.
• Talk to someone: A therapist, mentor, or friend can help you see things more clearly.

Final Thoughts

Overthinking is a habit, and like any habit, it can be changed over time with awareness and effort. These five shifts—recognising overthinking, focusing on what you can control, setting limits, taking action, and showing kindness to yourself—are simple but powerful steps toward peace of mind.

You don’t have to stop overthinking overnight. Start with one small shift today. With practice, you’ll begin to think more clearly, feel more confident, and enjoy your day without the constant noise in your head.