How to Stop Overthinking (According to a Therapist for Chronic Over Thinkers)
Just because you know the signs of overthinking and why you’re always overthinking doesn’t mean you know what to do about it. So if you’ve been wondering how to stop overthinking, here are 5 tips that you can start using right away.
How to Stop Overthinking
1. Set aside “worry time” in your schedule.
Seriously! Block off 5-10 minutes on your calendar and set a reminder for yourself. When your designed “worry time” comes up, you can write out a worry list (or use voice-to-text if you’re using your phone or computer). When your time is up, close your journal or close out your Notes app.
2. Move your body without raising your heart rate too much.
Movement can provide relief, but it’s important to not stress your body out even further. Practices like Yin Yoga and Qigong might be a better fit for moments where your mind won’t stop racing.
3. Play the fun version of the “what-if” game.
Your overthinking mind is already good at thinking of the worst-case scenario, which honestly takes a lot of creativity. But what if you used that creativity to check out the other end of the spectrum?
Even if it doesn’t feel believable, start generating some ideas of all the ways things could go well. Like this:
“What if I actually find parking super close to the restaurant?”
“What if I end up hiring a virtual assistant who makes my business feel fun again?”
“What if I end up loving my new haircut?”
Bonus points if you notice how it feels to imagine these best-case scenarios coming to life.
4. Reduce how much information you take in.
Give yourself a break from doomscrolling. While it’s normal to want to stay informed, too much time engaging with online media can be overwhelming for your mind and body. I’m a big fan of Opal for reducing screen time and setting a schedule for when certain apps are available on your phone.
5. Give your senses a break while you’re at it.
It’s easy to forget that we’re constantly taking in information from our senses too. Sometimes overthinking is a byproduct of sensory overload. So dim the lights, change into a comfortable outfit, and put on some noise cancelling headphones to see if reducing sensory input is supportive for you.
Bonus Tip: Reach out to me for Anxiety Therapy if you live in Colorado or Oregon.
If you’re located in either Colorado or Oregon, you can reach out to me for a free consultation call for 1:1 therapy! One of the best part of 1:1 support is that we can get hyper-specific about which tools will be most effective for you. We can also use powerful methods like Brainspotting to process the root causes of your overthinking too.
If you’re located in another state, I recommend using Psychology Today or Inclusive Therapists to find a therapist licensed to practice in the state you live in.
TL;DR
Overthinking doesn’t have to be your norm. Between reducing how much information you take in (including sensory information), gently moving your body, and strategically processing your worries, relief is possible!
And of course, if you want customized support so you can stop overthinking, therapy for overthinking is available too!
Hi! I’m Halle, an Anxiety Therapist in Colorado.
I work with anxious adults who overthink every decision they make out of fear of making a mistake.
If you live in either Colorado or Oregon, I’d love to work with you in weekly therapy or in an intensive! Book your free intro call to get started!
