How to Help Ease Constant Overthinking: 7 Practical Tips to Calm Your Mind

Do you ever feel like your brain is stuck in overdrive? If you’re caught in a never-ending loop of "what-ifs" and "should-have-saids," you're not alone. Overthinking can be exhausting, but the good news is, there are ways to hit the brakes. Here’s how to help ease constant overthinking and reclaim some peace of mind.

Overthinking is typically triggered by anxiety, uncertainty, or a desire for control. When faced with a situation that feels unpredictable or overwhelming, the mind tries to analyze every possible outcome to avoid making a mistake or feeling unprepared. It’s often linked to perfectionism, fear of failure, or past experiences where things didn’t go as planned.

Overthinking can also stem from low self-esteem, where people constantly second-guess themselves, seeking reassurance or validation. In essence, overthinking is a way the mind attempts to protect itself, but it usually ends up causing more stress than relief.

The Negative Effects of Overthinking

Overthinking can have several negative effects on both mental and physical health. It often leads to insomnia, as racing thoughts make it hard to fall asleep or stay asleep. Constantly replaying scenarios or worrying about the future can also cause anxiety, stress, and even depression over time.

Overthinking can impair decision-making, making it harder to focus or take action, and it can drain your energy, leaving you mentally and physically exhausted. In some cases, it also leads to physical symptoms like headaches, tension in the body, and a weakened immune system.

How to Stop Overthinking

Overthinking can feel like a never-ending mental loop that leaves you exhausted and stuck. Whether you're replaying past conversations or worrying about future scenarios, it can take a serious toll on your mental health and overall well-being.

The good news is, there are ways to break the cycle and quiet your mind. By using a few simple techniques, you can stop overthinking in its tracks and bring more peace and clarity into your life. Let’s dive into some practical tips to help you calm the mental chatter.

1. Catch Yourself in the Act

The first step is recognizing when you're overthinking. Do you start replaying conversations or second-guessing every decision? Next time you catch yourself in a spiral, say to yourself, "I’m overthinking." This simple acknowledgment can help you take a step back from the mental chaos.

Another technique for self-awareness is to say “Thank you for the thought/idea/information” when your brain won’t stop. There is something about thanking our mind that has a calming effect.

2. Set a Time Limit on Your Thoughts

It might sound strange, but give yourself permission to overthink—just not for too long. Set a timer for 10-15 minutes and let yourself worry or analyze to your heart’s content. When the timer goes off, move on to something else. You’ll be surprised how giving yourself a designated time to think can actually stop the constant spiraling.

3. Get Out of Your Head and Into Your Body

Overthinking can make you feel trapped in your mind. The quickest way to interrupt that pattern? Get moving. Go for a walk, stretch, or try some deep breathing. Exercise helps burn off the nervous energy that fuels overthinking and gives your mind a much-needed break.

Fun fact: EMDR therapy was invented by Francine Shapiro when she noticed that going for a walk and moving her legs (a form of bilateral stimulation) helped her process her thoughts and stop ruminating. You might as well try it!

4. Focus on What You Can Control

Overthinking often involves stressing about things that are out of your control. Ask yourself, “What can I do about this situation right now?” If there’s something actionable, do it. If not, remind yourself that worrying won’t change the outcome. Letting go of what you can’t control brings a huge sense of relief.

5. Challenge Your Thoughts

Are your thoughts based in reality, or are they just worst-case scenarios playing out in your head?

When you find yourself spiraling, ask:

• “Is this really true/What’s the evidence to support this?”

• “What’s the worst that could actually happen?”

• “How likely is it that this will happen?” and

• “How will I cope if it does happen?”

Often, you'll find that your fears are exaggerated, and reality isn’t as bad as your mind makes it seem. And knowing how you’ll cope if the worst comes to be helps our brains feel prepared, which is likely to calm them down.

6. Distract Yourself With a Small Task

When you’re deep in overthinking mode, it’s helpful to give your brain something else to focus on. Choose a simple, easy task—like folding laundry, watering plants, or making tea. Doing something with your hands can shift your mental energy, helping to break the overthinking cycle.

7. Practice Mindfulness

Mindfulness is a superpower when it comes to stopping overthinking. It’s all about being present in the moment instead of stuck in your thoughts. Try sitting quietly for a few minutes, focusing on your breath, or simply observing your surroundings. You’ll find that the more you practice mindfulness, the easier it is to pull yourself out of overthinking and into the present.

If you are new to mindfulness, it helps to have someone guiding you. Try out my mindfulness practices below:

Final Thoughts

Overthinking is something we all deal with from time to time, but when it starts to feel like your mind is running the show, it’s time to take control. By using these practical tips—like setting time limits on your thoughts, getting out of your head, and practicing mindfulness—you can start to quiet the mental noise and feel more calm and grounded.

Remember, you don’t have to figure everything out right now. Take it one thought at a time.

What’s your go-to trick for calming an overthinking mind? Share in the comments below—I’d love to hear your tips!