How to Stop Overthinking: 7 Psychologist-Approved Strategies That Actually Work

Overthinking is one of those problems that feels almost innocent at first.

You’re “just trying to figure it out.” You’re “just being responsible.” You’re “just processing.”

And then suddenly it’s 1:17 a.m., your brain is sprinting like it drank three espressos, and you’re replaying a conversation from Tuesday as if your life depends on it.

If you’ve ever thought:

• “Why can’t I shut my brain off?”

• “I keep replaying everything I said.”

• “What if I missed something important?”

• “What if this turns out badly?”

…you’re not alone.

As a psychologist, I see overthinking show up in therapy constantly—especially for adults who are capable, conscientious, and used to being “the one who holds it together.” The challenge is that overthinking often feels productive… but it rarely is. More often, it’s anxiety in disguise.

The good news? You can learn to interrupt the spiral.

Below are 7 psychologist-approved strategies that actually work—not because they’re trendy, but because they’re grounded in what we know about anxiety, cognition, and emotional regulation.

First, what is overthinking?

Overthinking usually comes in two flavors:

1) Rumination

This is the mental replay of the past:

• “Why did I say that?”

• “I should have handled it differently.”

• “What’s wrong with me?”

2) Worry

This is the mental rehearsal of the future:

• “What if something goes wrong?”

• “What if they’re upset?”

• “What if I can’t handle it?”

Both are exhausting. And both can quietly fuel anxiety, irritability, sleep problems, indecision, and relationship conflict.

Overthinking isn’t a character flaw. It’s often a threat-response pattern—your brain trying to protect you by predicting, preventing, and controlling outcomes.

Unfortunately, your brain doesn’t know the difference between “preparing” and “panicking.”

7 Strategies to Stop Overthinking (That Actually Help)

1) Name the Spiral (and call it what it is)

This sounds almost too simple… but it’s surprisingly powerful.

When your mind is racing, try labeling what’s happening:

• “This is worry.”

• “This is rumination.”

• “This is anxiety trying to problem-solve.”

Why it works: When you name a mental pattern, you activate a more grounded part of the brain. You stop being inside the spiral and start observing it.

Try this phrase: “My mind is doing the overthinking thing again.”

No shame. No drama. Just clarity.

2) Use a 2-Minute Brain Dump (get it out of your head)

Overthinking thrives on mental clutter. The goal here is not to write a novel—it’s to offload mental noise.

Set a timer for 2 minutes and write:

• What you’re worried about

• What you’re afraid will happen

• What you feel responsible for

Then stop.

Bonus step (10 seconds): Circle what you can control today.

Why it works: Your brain is less likely to keep circling the same thoughts when they’ve been “stored” somewhere outside your head.

3) Ask the question that stops anxiety cold:

“Is this a problem I can solve—or a feeling I need to tolerate?”

This is one of the most useful distinctions you can make.

If it’s solvable: take one concrete step.

If it’s not solvable right now: your job is to practice emotional tolerance rather than endless mental rehearsal.

Overthinking often happens when we treat feelings like emergencies.

But feelings—even intense ones—are not the same as danger.

Try this: If you can’t take meaningful action within the next 24 hours, tell yourself: “This is a discomfort problem, not a decision problem.”

4) Schedule your worry (yes, really)

This technique is evidence-based and incredibly effective for chronic worriers.

Pick a daily 10-minute “worry window”—ideally earlier in the day (not bedtime).

When overthinking pops up, tell yourself: “Not now. I’ll think about this during my worry window.”

Then write a one-line note:

• “Worry about meeting outcome”

• “Worry about relationship conversation”

Why it works: This trains the brain that it doesn’t get unlimited airtime. Overthinking is like a toddler with a microphone—if you don’t set limits, it will host the show.

5) Use the “Most Likely Outcome” reset

Overthinking loves extreme predictions.

Try these three questions:

• Worst-case scenario: What’s the worst that could happen?

• Best-case scenario: What’s the best that could happen?

• Most likely scenario: What’s realistically most likely?

Then add a fourth (critical) question: If the most likely outcome happens, how would I cope?

This reduces catastrophic thinking and brings you back into reality.

Because anxiety doesn’t just fear the outcome. It fears your ability to handle the outcome.

6) Shift from “thinking” to “sensing” (ground your body)

Overthinking is highly cognitive. The fastest way out is often through the body.

Try this 60-second reset:

The 5–4–3–2–1 method:

• 5 things you can see

• 4 things you can feel

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

Or even simpler: “Feet + Seat”

• Feel your feet on the floor

• Feel your body in the chair

• Exhale slowly (longer than you inhale)

Why it works: It tells your nervous system, “We are here. We are safe enough right now.”

And “safe enough” is the goal—not “perfectly calm forever.”

7) Replace the mental loop with one helpful sentence

Overthinking usually contains a hidden belief like:

• “If I think enough, I’ll prevent pain.”

• “If I analyze it, I’ll stay in control.”

• “If I replay it, I’ll finally feel certain.”

Instead, try replacing it with a more grounded truth. Here are a few strong options:

• “I can handle uncertainty better than my anxiety thinks.”

• “This thought is not a prophecy.”

• “I don’t need total clarity to take the next step.”

• “I can be thoughtful without being trapped.”

This isn’t toxic positivity. It’s emotional leadership.

When overthinking becomes a bigger problem

Occasional overthinking is normal. But it may be time to get support if you notice:

• Sleep disruption (especially racing thoughts at night)

• Anxiety symptoms increasing (tight chest, restlessness, irritability)

• Trouble making decisions

• Avoidance and procrastination

• Reassurance-seeking that never feels like enough

• Relationship conflict fueled by assumptions or constant “processing”

Many people benefit from therapy not because something is “wrong” with them, but because they’re tired of living in their head all day.

Cognitive-behavioral therapy (CBT) and other evidence-based approaches can be especially effective for reducing rumination, worry cycles, and anxiety-driven thinking patterns.

A final thought (for your overworked mind)

Overthinking isn’t a lack of intelligence.

It’s often the result of caring deeply, wanting to do things well, and trying to protect yourself from disappointment, regret, or loss.

But eventually the cost becomes clear: Overthinking doesn’t create safety. It creates exhaustion.

You don’t need a perfect mind. You need a steadier one.

And that’s something you can build—one small reset at a time.

Want extra help?

If you’re looking for a psychologist in Tucson, Arizona, and you’re struggling with anxiety, overthinking, or stress, I provide telehealth counseling for adults and couples. Therapy can help you interrupt these patterns and feel more calm, clear, and emotionally grounded.

Live, Work, and Relate Well!