If you struggle with overthinking (also known as overthink), you know how exhausting it can be to quiet a noisy brain. In this post, I’ll share 14 evidence-based strategies to help you manage overthinking and find some mental peace. Let’s dive in!
Effective Strategies to Manage Overthinking
1. Track Your Overthinking Triggers
Notice when, where, and under what circumstances your mind starts racing. Catch yourself in the act and consciously think, “Oh, here I go again, thinking about useless stuff!”
2. Challenge Your Thoughts
Ask yourself, “Are these thoughts really helping me?” If they aren’t, acknowledge that and try to refocus.
3. Practice Deep Breathing
Take deep breaths to lower cortisol and norepinephrine levels, helping your body switch from “fight or flight” to relaxation mode. 🌬️
4. Focus on Solutions, Not Problems
Instead of asking, “Why did this happen?”, shift to “What can I do now?”. Solution-oriented thinking keeps you from spiraling.
5. Write Down Your Thoughts
Journaling can help. During moments of high overthinking, grab a notebook and jot down whatever is on your mind. ✍️
6. Try Mindfulness and Relaxation
Stay present. Focus on your senses—what you see, smell, or feel—so you can ground yourself in the moment. 🧘
7. Postpone Your Overthinking
Promise yourself you’ll think about your worries at a specific time. When those intrusive thoughts appear, consciously say, “Not now, I’ll deal with you at 8 PM.”
8. Get Moving
When you can’t stop thinking, get up and do something active. Go for a walk or have a conversation—anything to break the loop. 🚶
9. Look at the Big Picture
Will this matter in five years? Take a step back and think about how significant this issue is in the grand scheme of your life.
10. Change Your Perspective
Try to see your thoughts from someone else’s point of view. What would they say or do in your situation?
11. Practice Self-Compassion
Be kind to yourself. Speak to yourself as you would to a child you love—tell yourself it’s okay to make mistakes and learn from them. 💖
12. Identify Your Inner Critic
Know when it’s your inner critic speaking and not your rational self. Separate the two and understand when to silence that voice.
13. Seek Help
Don’t be afraid to reach out to someone you trust. Whether it’s a friend or therapist, talking it out can help you gain new insights.
14. Take Care of Your Body
Pay attention to sleep, nutrition, exercise, and the people you surround yourself with. These factors heavily influence your mental well-being. 🥗🏋️♀️
The Bottom Line
Overthinking drains your energy without adding any real value to your life. Find the strategies that work best for you and practice them before overthinking leads to burnout. ✨
💫Your turn: How do you handle overthinking? Share your tips and experiences in the comments below!
💫Know someone who struggles with overthinking? Share this post with them and help spread some peace of mind!