Overthinking happens when we can’t stop replaying thoughts, leaving us stuck in a loop of worry. Whether it’s replaying a conversation, planning for an event, or over-analyzing a situation, overthinking drains our energy and disrupts decision-making. This can feel overwhelming, like we’ve lost control over our own minds. Overthinking is often https://linked to ruminating on the past or being triggered by future concerns, and it’s associated with terms like intrusive thoughts.

Overthinking affects people in different ways, such as replaying work conversations, reviewing social interactions, or stressing over upcoming events. It often feels like if we think through the situation repeatedly, we’ll find a solution. However, the constant mental review leads to more frustration, anxiety, and loss of control over our thoughts. Sometimes, we can feel like overthinking is a jail that we have to live in, but there are effective strategies that can help us quiet the brain down. This enables us to be productive in achieving progress and feeling more fulfilled in our lives.

One of the most effective strategies to combat overthinking is practicing mindfulness or meditation. These practices help train the brain to be more flexible, encouraging awareness of our thoughts without being consumed by them. Regular meditation, yoga, and grounding exercises allow the brain to disengage from the overthinking pattern by redirecting focus to the present moment.

Daniel Siegel’s “Wheel of Awareness” exercise is particularly useful. It involves engaging the senses (naming things you see, hear, taste, touch, and smell), followed by progressive muscle relaxation, and concluding with kind intentions toward yourself. This routine helps integrate different areas of the brain, encouraging a calmer, more controlled thought process.

Another effective strategy is Acceptance & Cognitive Behavioral Therapy (CBT). Accepting that overthinking is happening, without trying to fight or judge it, is an important first step. As taught in Dialectical Behavior Therapy (DBT), radical acceptance helps reduce the tension between us and our thoughts. Instead of getting angry at ourselves for overthinking, we accept that it’s happening, while reminding ourselves that fighting the thoughts only fuels them.

CBT techniques can also be helpful. Using the ABC model, developed by Albert Ellis and Aaron Beck, we can evaluate the necessity of our thoughts. Often, by questioning whether overthinking is helpful or necessary, we realize it isn’t and can redirect our focus to healthier coping strategies. Reframing thoughts can shift us out of negative cycles.

Another helpful strategy is setting boundaries with our thoughts. Setting mental boundaries can help reduce overthinking. For example, if you feel stuck replaying a situation, limit how many times you’ll think about it. Telling yourself, “I’ll think about these five more times, then stop,” helps reduce the mental loops. This approach fosters greater mental discipline and acceptance of discomfort.

Distraction is another useful tool for halting overthinking. Grounding exercises, like identifying objects of a specific color in the room or focusing on physical sensations, redirect the brain’s attention. Engaging in activities like walking, practicing gratitude, or starting a new hobby can also provide mental breaks from overanalyzing.

The last helpful strategy that we will explore in this article is narrative therapy. Narrative therapy offers a way to distance yourself from overthinking by externalizing the issue. Giving your thoughts a name or talking back to them can help reduce their power. For example, if I find myself overthinking, I might say, “Not now, brain! This isn’t helping.” Adding humor or sarcasm can further deflate the intensity of overthinking.

When we think about the cumulative demands of life, overthinking can be exhausting, but by combining mindfulness, acceptance, CBT, and boundary-setting, we can manage it. As you continue or start this journey it is important to remember, it’s about training the brain to let go of repetitive thoughts and to find peace in the present. If you are struggling with overthinking and you would like assistance in creating a plan to quiet down the brain, we would love to help. You can reach out to us at 518-465-3813 to speak to our intake team to be connected to an EAP Counselor. Remember, you got this!

By: Denelle Abel, LHMC, EAP Counseling & Clinical Supervisor