12 Ways To Stop Overthinking Everything And Stay Present

how to stop overthinking

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Are you often worried about what the future holds?

Do you think about every possible scenario and try to control the outcome of events? You’re not alone.

Overthinking is a common issue that most of us have faced in life.

However, when it goes on for too long, it can lead to health conditions like anxiety, depression, and insomnia, making it harder to focus on the things that really matter.

While it’s good to plan and have your life in order, constantly thinking about the past or future will make you miss out on the joy of the present moment.

This doesn’t mean you should be irresponsible or nonchalant toward life, but you need to have a healthy balance.

Overanalyzing can keep you stuck in a never-ending loop of negative thoughts and anxious feelings, thereby preventing you from taking action when necessary.

One of the best ways to stop overthinking things is to simplify your life and reduce stress as much as possible.

In this article, we provide actionable tips on how to stop overthinking and different coping strategies to try when you feel stressed or overwhelmed.

how to stop overthinking


Have you ever had a thought in your head that just won’t go away no matter how hard you try to shake it? It’s not uncommon to overthink about issues.

Many people have unhealthy thinking habits that prevent them from living a good life, and it’s important to recognize these patterns in order to stop overthinking.

So how can you tell if your thinking is becoming detrimental to your health?

If you tend to worry too much about everything, take a look at the following signs of overthinking:

Being preoccupied with thoughts or worries about the future

Overanalyzing or ruminating on past events or conversations

Feeling unable to let go of negative thoughts or feelings

Difficulty focusing on tasks or conversations

Creating worst-case scenarios in your mind

If you notice yourself engaging in some of the unhealthy habits mentioned above, chances are that you’re thinking more than usual.

The good news is, recognizing unhealthy patterns in your own behavior can help you identify when overthinking is happening so that you can take steps to stop yourself.

It’s also helpful to have an action plan for when your thoughts get out of control.

If you’re looking for ways to stop overthinking, here are a few simple strategies you can use to refocus your attention on the present moment.

how to stop overthinking


Most people overthink when they are stressed or anxious about a situation.

However, overanalyzing a problem doesn’t always create a solution, but it can certainly lead to brain fog, chronic fatigue, and poor sleep.

Use the following tips to change your thought patterns and improve your life.

1. Practice the 4 As of stress management 

The first step to stop overthinking is to cut down stress to a manageable level.

Since it’s impossible to totally eradicate stressful situations, using proven techniques like the 4 As can help you cope with everyday life.

The 4 As of stress relief include avoid, alter, accept, and adapt.

This means letting go of the things you can’t control, changing whatever you can to eliminate stress, accepting the things you can’t change, and finding ways to cope with your current situation.

2. Write down your anxious thoughts and feelings in a journal 

Journaling is a healthy way to explore your anxious thoughts and feelings without getting overwhelmed.

Keeping a stress diary or journal can help you identify unhealthy thought patterns that need to be reframed.

The best way to maximize each journaling activity is to do a brain dump first thing in the morning or right before going to bed.

Set aside some quiet time every day to think about all the things bothering you.

When you’re ready to journal, start by noticing your thoughts as they come up and how they affect your emotions.

Next, write down what you can do to change your situation, then release all your worries into the universe.

When you practice letting go on a daily basis, you can have more energy to focus on the present moment and enjoy life.

how to stop overthinking

3. Meditate to calm your nerves and declutter your mind 

If you’re always anxious about what has already happened and how things will turn out in the future, meditation can help you feel more calm and centered.

By setting aside a few minutes each day for meditation or mindfulness, you can reduce the number of negative thoughts running through your mind.

Find or create a playlist of soothing songs, lie on your bed or couch, preferably facing upward, and gently close your eyes.

Next, direct your attention to your breathing and begin to release any tense muscles in your body as you slowly exhale.

Do this for at least 10 minutes in the morning and night to keep your mind free of racing thoughts.

4. Try to focus on the present 

Overthinking often involves worrying about the future or dwelling on the past for a long period.

While it’s good to contemplate your mistakes and reflect on life’s lessons, being in your head all the time can leave you confused and disconnected from the world.

Try to focus on the present moment by engaging in activities that require your full attention like meditation, exercise, or creative hobbies.

Each time you find yourself too distracted to concentrate on a task, do something meaningful to give your mind a break from excessive thinking.

You can take long walks, visit the library, or paint a picture to take your mind off your problems for a while.

5. Always plan your day ahead 

Uncertainty can increase your stress and make you overthink, so it’s wise to always plan ahead and be prepared for any surprises down the road.

When you plan properly, you can reduce overwhelm, manage your time wisely, and eliminate stress from your life.

A good way to stop overthinking is to create a to-do list for all your tasks and organize your future activities in a notebook binder, then set SMART goals on how to achieve them.

“By planning ahead, you waste no time or willpower making decisions about what to do, and you can ensure you always begin with your priorities”, says Nick Trenton, author of Stop Overthinking.

how to stop overthinking

6. Take small actions toward things you want to achieve 

Whether that’s signing up for an online class, learning a new language, or tackling an item on your “to-do” list, try to do something small every day to make your life better.

Focusing your attention on mini-tasks can help to uplift your spirit and keep you grounded instead of letting worrisome thoughts consume your time and energy.

7. Do the 333 technique to ground yourself 

The 333 rule is an easy grounding technique that can help you get out of your head and redirect your focus to your immediate surroundings.

It requires that you identify three items you can see, hear, and touch within your current environment.

Doing this exercise can help bring back your attention to the present moment and help you break away from a negative thought pattern.

The next time you notice your thoughts spiraling out of control, try doing the 333 rule to get rid of your anxiety or panic attack.

8. Practice deep breathing regularly 

When you get stuck in a rut and can’t motivate yourself to do anything, try to detach from what’s stressing you, take a deep breath and count backward from 5 then slowly exhale.

Taking deep breaths helps with overthinking as it increases your focus and resets your mental state.

If you catch yourself overanalyzing an issue, remember to take deep cleansing breaths to clear your mind, body, and soul.

9. Talk to someone you can trust 

Another great way to stop overthinking is to vent to a close friend, family member, or mentor who’s willing to listen to you.

It can help to actually talk your thoughts out loud, rather than just letting them run wild in your head, which is why chatting with someone about what’s bothering you can be so helpful.

Alternatively, you can turn off all screens – including TVs and phones for an hour or two each day so that you won’t be distracted by the overwhelming amount of information constantly competing for your attention.

Sometimes, listening to the news or being on social media for an extended time can dampen your spirit and trigger an overthinking pattern.

Do a digital detox whenever you need a break and try to reconnect with the world around you.

how to stop overthinking

10. Preoccupy your mind with positive distractions 

When you’re feeling overwhelmed by your own thoughts, it’s important to take steps to keep your mind occupied with positive activities, so you don’t spiral into negative thinking patterns.

Try to find something that you enjoy doing and use it as a positive distraction to preoccupy your mind.

Here are a few meaningful activities to do when you feel stressed:

• Listen to music: Music helps reduce negative emotions and occupies the mind with more positive thoughts. Put on some music that relaxes you and helps you unwind after a stressful day.

• Solve puzzles: Puzzles are great for exercising the brain while providing an engaging activity that keeps your mind occupied and away from overthinking.

• Engage in physical activity: Physical activity increases endorphins which help create a sense of happiness and well-being, helping you stay present as well as combatting stress.

• Start a new hobby: Trying something new is always thrilling and engaging but also stimulating for the brain. Find a new hobby that can keep you focused on tasks and help take your mind off any personal issues.

11. Replace your negative thoughts with positive beliefs 

One of the most effective ways to adopt a positive mindset is to repeat empowering affirmations that nurture your soul and support your mental health.

By repeating uplifting words regularly, you can rewire your mind, eliminate all negative thoughts and open yourself up to new opportunities.

If you’re looking for the right things to say on a daily basis, here are some examples you can use:

My life is changing positively

Good things are coming to me

Everything always works out for me

I am blessed beyond my imagination

I release all negativity now

12. Try cognitive behavioral therapy to stop overthinking 

Cognitive behavioral therapy has been proven to be helpful for people who struggle with anxiety, depression, and mental health disorders.

A certified behavioral therapist can provide healthy coping techniques to enable you to get your thoughts and emotions under control.

If overthinking is interfering with your daily life, consider seeking support from a mental health professional who can help you develop coping strategies for your intrusive thoughts.


Have you ever found yourself in a spiral of anxious thoughts that consume your mind and set off a chain reaction of emotions?

Most people overthink when they’re anxious or stressed and if you’ve ever been there, you know how hard it can be to get out of your head.

While overthinking can be a natural stress response, it’s important to recognize when it’s taking over your life.

It might be difficult to always control your thoughts or emotions, but you can control how you react to them.

Instead of ruminating and worrying about everything, try to focus on staying in the moment and being more conscious of your thoughts.

By recognizing your thoughts and taking small steps to stay present, you can begin to move away from excessive thinking and into a state of mindfulness.

Whenever you find yourself going down an overthinking rabbit hole, take an inventory of what you’re feeling at the moment.

Note down anything that feels strong—it could be sadness, anger, or even anxiety and then try to unpack them.

This will help you understand where these emotions are coming from and why you’re feeling overwhelmed so that you can take steps to address those feelings.

You can also try meditation, journaling, and grounding techniques to help you stay present and cut back on excessive worrying.

Finally, always remember to take deep breaths and allow yourself to be vulnerable with others who can provide support.

With practice and time, you can start to recognize your overthinking patterns and take steps to break the cycle.


Recommended Reading:

How To Love Yourself Unconditionally

How To Forgive Yourself For Past Mistakes And Move On

How To Stop Worrying About Things You Can’t Control

About The Author

Jennifer Dagi

Jennifer Dagi is happily married to her best friend and the love of her life.

As a relationship coach, she is passionate about helping couples build healthy and happy relationships.

She strongly believes communication and intimacy are the most important ingredients for building a successful relationship.

Join her on a fabulous journey to improve your love life one step at a time and don't forget to subscribe for weekly blog updates.

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