How to Stop Overthinking Everything

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I’m a chronic overthinker. I overthink my relationships. I overthink at night when I should be relaxing and thinking of sleeping. I overthink the past and previous decisions. Basically, I overthink and worry myself about things that, more often than not, don’t really matter. 

Though it feels like an isolated problem that affects only myself, chronic overthinking is actually a widespread phenomenon.

Think about it. How many times have you endlessly ruminated over a decision? Or read into the smallest, insignificant detail about a conversation you had with someone? How often do you overthink things in the past that you can no longer control?

This constant commentary in our minds is not only overwhelming, but also downright exhausting both mentally and physically.

Chronicallly overthinking everything can dominate our thinking and ability to handle everyday stressors. It can affect our self-esteem, our ability to complete tasks at work, our ability to relax and sleep, and the negative effects can even spill over into our relationships.  Essentially, overthinking things and worrying removes us as active participants from our own lives. 

And if that’s not bad enough, the effects of overthinking everything can lead to not only reduced immune functioning, but also depression and anxiety.

It’s a vicious cycle and, frankly, a bad habit that becomes harder to break the more you do it.

A lot of the time our overthinking goes unchecked. But for many of us, we are fully aware of this cycle, and yet we find it nearly impossible to break the habit.  

Fortunately, chronic overthinking and worrying about things doesn’t have to be permanent in your life. While it is a habit, it is a breakable one. However, learning how to stop overthinking things will take some brain training on your part.

Wondering how to stop overthinking and worrying about everything? Keep reading to learn how you can break this mental habit.

How to Stop Overthinking Everything

1. Elevate your awareness. Perhaps you’re already aware of this bad habit, but bring attention to it in your mind the next time you catch yourself overthinking something. Give yourself a moment to pause and recognize the pattern.  

2. Replace the thought. Remember the inner commentary I mentioned earlier? Your inner dialogue isn’t a bad thing, unless it’s full of negative chatter and self doubt. If you’re overthinking something, chances are it is more of a negative dialogue running through your mind. Draw attention to this negative thought, and replace it with a more positive one. For example, say you’re consumed with a previous decision you made and going over every angle of this decision, and perhaps even regretting it. Draw your focus to that decision, and think of a positive way to reframe it. What did you learn from that decision? How can you apply that knowledge to your next decision? What will you do differently next time? 

3. Focus on the present moment. When you’re overthinking something, chances are it’s not about the present moment. More than likely, it’s about something that happened in the past, or about something in the future. To quickly stop overthinking about the past or present, anchor yourself to the present. What can you do right here and right now? Refocus your attention on the current world around you.

4. Find a healthy distraction. If you still find yourself overthinking things, a good way to stop is to distract yourself entirely. Go for a walk, call up a friend, or switch gears and start a new project. Stop the habit by distancing yourself from it.