How to Stop Overthinking: Simple Strategies for Peace of Mind

Raise your hand if overthinking has ever ruined your day. Or week. Or, let’s be real, your whole month. You’re not alone. Overthinking is like your brain’s favorite group chat where every thought gets overanalyzed, dissected, and blown way out of proportion. And while it can feel like a full-time job to manage those racing thoughts, I’ve got you covered with some simple strategies to quiet the noise and find some peace of mind.

Why We Spiral: The Overthinking Breakdown

Overthinking often starts with a single, innocent thought: “Why did they leave me on read?” From there, it’s a quick trip down the rabbit hole of “Maybe they’re mad at me” and “What if I’m the worst friend ever?”.

Sound familiar?

The truth is, our brains are wired to look for threats. It’s a leftover survival mechanism from back when spotting a predator could save your life. Except now, instead of lions, our "threats" are awkward texts, missed deadlines, and spiraling about whether you’re falling behind in life because your friends are buying houses or starting families. The good news? You can train your brain to stop spiraling.

5 Strategies to Stop Overthinking

1. Name Your Thought Spiral

One of the fastest ways to cut through overthinking is to acknowledge it for what it is: a spiral. Literally say to yourself, “Oh, here I go again,” like you’re naming a sitcom episode.

Giving your overthinking a label can make it feel less overwhelming. Plus, it’s hard to take your thoughts too seriously when you’ve just called them “The Case of the Imaginary Disaster.”

2. Ask Yourself: Is This a Fact or a Feeling?

Overthinking loves to blur the line between reality and what-ifs. When you feel the spiral starting, pause and ask: “Am I dealing with facts or feelings here?”

For example:

• Fact: “I forgot to reply to that email.”

• Feeling: “They probably think I’m incompetent.”

Stick to the facts. Feelings are valid, but they’re not always reliable narrators.

3. Limit Your Worry Time

Set a timer. Seriously. Give yourself 10 minutes to worry about whatever’s on your mind. After that, you’re done.

This technique works because it acknowledges your need to process your thoughts while setting boundaries. If you catch yourself going back to the worry later, remind yourself, “Nope, that’s tomorrow’s problem now.”

4. Distract Your Brain

Sometimes, the best way to stop overthinking is to redirect your brain to something else. Go for a walk, call a friend, or put on your favorite “comfort show.” Bonus points if it’s something that makes you laugh — humor is a great mood reset.

5. Practice Self-Compassion

Overthinking often comes with a side of self-criticism: “Why am I like this?” Instead of beating yourself up, try talking to yourself like you would a friend.

Remind yourself that overthinking is normal. You’re doing your best, and that’s enough.

Takeaway

Overthinking doesn’t have to control your life. By naming your spiral, separating facts from feelings, and setting boundaries around worry, you can start to retrain your brain to focus on the present. Remember: peace of mind isn’t about never overthinking — it’s about knowing how to stop the spiral when it starts.

Now, go ahead and give these strategies a try. And if all else fails, just remember: your thoughts aren’t facts, and you’re stronger than your spiral. You’ve got this!

Need More Support?

If overthinking is feeling too overwhelming to tackle on your own, it’s okay to ask for help. Visit www.truhealingtherapy.com to learn more about how I can support you on your journey to a calmer mind. Let’s work together to create the peace you deserve