We’ve all been there—lying in bed, wide awake at 3am replaying that awkward conversation we had two days ago or obsessing over whether we remembered to send that email. Overthinking is the mental equivalent of spinning your wheels in the mud: you’re using a ton of energy but not really getting anywhere. The great news is that you can teach your brain to break free from overthinking and live in the present moment. Here’s some practical strategies to stop overthinking.

7 strategies to stop overthinking

1. Practice Mindfulness

Mindfulness is like hitting the pause button on your thoughts. It involves being fully present in the moment, without judgment. When you’re mindful, you’re not thinking about the past or the future—you’re focused on the now. This can significantly reduce the tendency to overthink because it trains your brain to break the cycle of rumination.

Start small: spend a few minutes each day focusing on your breath or the sensations in your body. When your mind inevitably drifts to that embarrassing thing you said last week, gently bring your attention back to the present. Over time, mindfulness can rewire your brain to be less prone to overthinking.

Bottom line: Regular mindfulness practice is associated with lower levels of rumination and a reduction in symptoms of anxiety and depression.

2. Set Time Limits for Decision-Making

Overthinkers often get stuck in analysis paralysis, where the act of making a decision becomes overwhelming. One effective way to combat this is by setting strict time limits for making decisions. For example, give yourself 10 minutes to choose what to have for dinner or 30 minutes to decide whether to accept a job offer. The key is to trust your gut and not overanalyze every possible outcome.

Bottom line: Setting a time limit on decision-making can reduce anxiety and lead to more satisfaction with the choices made.

3. Challenge Your Thoughts

When you catch yourself overthinking, it can be helpful to ask yourself whether your thoughts are based on facts or assumptions. Often, we get stuck in negative thought patterns that aren’t rooted in reality. Challenge these thoughts by asking questions like, “Is this really true?” or “What’s the worst that could happen?” This can help you gain perspective and reduce the emotional charge of your thoughts.

Bottom line: CBT can be effective in reducing overthinking, particularly in individuals with anxiety disorders.

4. Engage in Physical Activity

Sometimes, the best way to quiet your mind is to get moving. Physical activity can serve as a distraction from overthinking and also releases endorphins, the body’s natural mood lifters. Whether it’s a brisk walk, a yoga session, or a workout at the gym, exercise can help shift your focus away from your thoughts and onto your body.

Bottom line: Regular physical activity can significantly reduce symptoms of anxiety and depression, both of which are often linked to overthinking.

5. Limit Information Overload

We live in a world of constant information, with news and social media bombarding us 24/7. While staying informed is important, too much information can fuel overthinking. Try setting boundaries for your media consumption—perhaps only checking the news once a day or limiting social media use to 30 minutes. The goal is to reduce the amount of “noise” in your life, giving your brain a break from the endless stream of information.

Bottom line: Excessive use of social media is linked to higher levels of anxiety and stress, which can contribute to overthinking.

6. Practice Gratitude

Shifting your focus from the negative when trapped in a loop of excessive thinking can be challenging. However, incorporating gratitude into your routine can effectively disrupt this pattern. Consider maintaining a gratitude journal, jotting down three things you appreciate each day. With time, this straightforward exercise can reprogram your brain to acknowledge the positive elements in your life.

Bottom line: Individuals who regularly practice gratitude experience lower levels of anxiety and depression, which are often associated with overthinking.

7. Focus on What You Can Control

Overthinking often involves worrying about things that are beyond your control. This might include worrying about what others think of you, future events, or hypothetical scenarios. A key strategy to stop overthinking is to focus on what you can control and let go of what you can’t.

Bottom line: When you find yourself overthinking, ask yourself, “Is this something I can change?” If the answer is yes, take action. If the answer is no, try to let it go. This approach can help you prioritize your mental energy and reduce unnecessary stress.

James Killian, LPC is the Principal Therapist & Owner of Arcadian Counseling in Greater New Haven, CT where they specialize in helping over-thinkers, high achievers, and perfectionists reduce stress, increase fulfillment and enhance performance so they can move From Surviving To Thriving.