We’ve all found ourselves caught in that never-ending loop of thoughts that seems to spiral with no end in sight at some point. Overthinking can feel like your brain is stuck on repeat, running through the same scenarios, decisions, or worries over and over. It’s exhausting, isn’t it? And the worst part is that the more you think about it, the harder it becomes to break free. What starts as a small worry turns into an overwhelming mountain of “what-ifs,” and before you know it, you’re not just thinking—you’re overthinking every little thing in your life. If you’ve ever found yourself stuck in this cycle, you’re not alone. Thankfully, there are ways to break the loop and get some peace back into your mind.
Acknowledge that you’re overthinking, for starters.
It’s easy to get caught up in the swirl of thoughts, but the first step in breaking the cycle is to recognise that you’re overthinking. This might sound simple, but it’s crucial. Often, overthinking happens so subtly that you don’t even realise it’s happening. You might feel like you’re just “thinking things through,” but when you step back and realise that your thoughts are going around in circles, you can begin to take action. Just saying to yourself, “Okay, I’m overthinking right now,” can sometimes be enough to break the pattern and give you some control back.
Stop and take a deep breath.
Overthinking can make everything feel urgent, like you have to solve everything right away. But the truth is, panicking and racing to conclusions only fuels the fire. When you catch yourself spiralling, hit pause. Take a deep breath in, hold it for a few seconds, and then exhale slowly. It might sound cliché, but deep breathing really works. It’s a way to signal to your brain that it doesn’t need to go into overdrive, and it helps you bring your focus back to the present. A deep breath is like a reset button for your mind.
Set a time limit for your thoughts.
One of the reasons overthinking becomes so overwhelming is that it can stretch on indefinitely. You get stuck in the “what if” cycle, and before you know it, hours have passed. Instead of letting your thoughts take over your entire day, set a time limit. Tell yourself, “I’ll think about this for 10 minutes, and then I’m moving on.” The act of setting a boundary can help you feel like you’re in control again, and when the time’s up, make the conscious decision to let the thoughts go.
Focus on what you can control right now.
Overthinking tends to happen when we feel like we don’t have control over something, whether it’s a situation, a decision, or someone else’s actions. But when you focus on the things you can control, you regain a sense of power. This could be as simple as controlling your reaction to a situation, choosing how to spend your time, or setting small tasks for yourself to work on. Focusing on actions that are within your control gives you a sense of progress, and that can help quiet the storm of thoughts.
Break the problem down into smaller pieces.
One of the reasons our minds go into overdrive is that we make the problem feel way bigger than it actually is. When you’re stuck in a loop, the issue can start to feel like a mountain you can’t climb. But if you break it down into smaller, more manageable parts, the whole thing doesn’t feel so overwhelming. Ask yourself, “What’s the first step I need to take to address this?” Focus on that small task, rather than the entire situation, and start moving forward bit by bit.
Write down your thoughts.
Sometimes, just getting your thoughts out of your head can make a world of difference. If you’re feeling stuck in an overthinking loop, grab a piece of paper or open up a document and start writing down everything that’s swirling in your mind. Getting it out on paper helps you see things more clearly, and it’s often surprising how much more manageable the problem seems when it’s no longer just floating around in your head. Writing can help you identify any patterns in your thoughts and get a clearer view of what you’re actually stressing about.
Challenge the things your brain is telling you.
Not all thoughts are created equal, especially when you’re overthinking. Some of the worries or fears that come up in your mind might not even be grounded in reality. When you catch yourself spiralling, take a moment to challenge the validity of those thoughts. Ask yourself, “Is this really true?” or “What evidence do I have to support this worry?” You might be surprised by how often overthinking leads you to conclusions that are based on assumptions, not facts. By questioning your thoughts, you can break the cycle and start to shift your perspective.
Learn about mindfulness and start practising it.
Mindfulness is about being present and accepting whatever you’re experiencing without judgement. When you’re stuck in a loop of overthinking, your mind is often caught in the past or future. Mindfulness brings you back to the here and now. You can practise mindfulness through deep breathing, focusing on your senses, or even just paying attention to what’s around you in the present moment. Even if it’s just for a few minutes, taking a mindful break can interrupt the cycle of overthinking and help calm your mind.
Get moving.
Sometimes, the best way to break an overthinking loop is to give your body something else to focus on. Going for a walk, stretching, doing yoga, or getting some light exercise helps release the tension that often builds up when you’re overthinking. Physical movement gets your blood flowing, which can help clear your mind and refocus your energy. Plus, the change of scenery might give you a fresh perspective on whatever you’re stressing about.
Talk to someone you trust.
Overthinking can make you feel like you’re stuck in your own head, with no way out. Talking to a trusted friend or family member can help you gain perspective. They might offer advice, but often just hearing someone else’s voice can help you break the loop. Sometimes, simply voicing your concerns out loud can help you see them from a new angle and realise that they’re not as big as they seem.
Flip your focus to gratitude.
When you’re overthinking, your brain is often focused on what’s not going well or what could go wrong. Shifting your focus to gratitude can help you break free from that cycle. Take a moment to think about the things in your life that you’re thankful for, whether it’s big or small. Practising gratitude not only helps shift your thoughts away from the negative, but it also helps you refocus on the positives in your life. It’s a simple way to interrupt the overthinking and reset your mind.
Get comfortable with uncertainty.
Overthinking often stems from a fear of uncertainty. We want to know everything, control everything, and have all the answers, but that’s just not how life works. Getting comfortable with uncertainty is a key part of letting go of overthinking. Instead of stressing about what you don’t know or what might happen in the future, focus on what you do know in the present. Learning to sit with uncertainty can reduce the need to overthink and allow you to accept life’s unpredictability.
