Overthinking is like a mental treadmill — you’re running hard, but going nowhere. At Pine Psychiatric Care Services, we see it every day: racing thoughts, “what if” loops, and sleepless nights caused by a mind that just won’t shut off. The good news? You can learn how to stop overthinking with small, practical steps that actually work.
Why Overthinking Feels So Hard to Stop
Your brain is wired to solve problems. But when there’s no real solution — or the problem is in the past — overthinking becomes rumination. This cycle drains your energy, spikes anxiety, and keeps you stuck. Left unchecked, it can lead to burnout, low mood, or even panic attacks. But with the right tools, you can train your mind to stop overthinking and let go of the past.
5 Proven Steps to Stop Overthinking
1. Name the Thought — Out Loud
The moment you catch yourself spiraling, say it aloud: “I’m overthinking again.”
Naming it creates distance. It turns “I am my thoughts” into “I’m having a thought.” This simple act interrupts the loop.
Try this now: Whisper your current worry. Then add: “That’s just a thought, not a fact.”
2. Set a 5-Minute “Worry Timer”
Give your brain permission to overthink — but only for five minutes. Set a timer. Write down every fear, doubt, or “what if.”
When the timer ends, close the notebook and say: “That’s enough for today.” It’s a step to help you stop overthinking as much.
This contains the spiral instead of letting it run all day.
3. Use the “Next Action” Rule
Ask yourself: “What’s the very next thing I can do about this?”
If there’s no action (e.g., “What if I fail tomorrow?”), let it go. If there is an action (e.g., “I need to prepare”), do it now — even for 5 minutes.
Action kills overthinking. Inaction feeds it.
4. Ground Yourself in Your Body
Overthinking lives in your head. Bring attention to your body to pull yourself out and stop those overthinking cycles.
Try the 5-4-3-2-1 technique:
- 5 things you see
- 4 things you can touch
- 3 things you hear
- 2 things you smell
- 1 thing you taste
Do it slowly. It forces your brain into the present.
5. Schedule “Think Time” (Yes, Really)
Tell your brain: “We’ll think about this at 7 PM for 15 minutes.”
Write it on your calendar. Until then, redirect your mind with a phrase like: “Not now — 7 PM.” This respects your need to process without letting it hijack your day, and helps you stop the chaos of overthinking.
When to Seek Help for Overthinking
If overthinking keeps you up at night, affects your work, or feels uncontrollable, it may be part of anxiety, OCD, or depression.
At PinePsych, we use Cognitive Behavioral Therapy (CBT) and mindfulness-based therapy to help you break the cycle — for good.
FAQ: Overthinking & Mental Health
Is overthinking a mental health disorder?
Not on its own, but it’s a core symptom of anxiety, OCD, and depression.
Can therapy really stop overthinking?
Yes. CBT teaches you to challenge and redirect thoughts. Most clients see results in 6–10 sessions.
What if I can’t stop at night?
Try a “brain dump” before bed: write every thought on paper, then close the book. Tell yourself: “It’s safe to let go until morning.”
Quiet Your Mind — Starting Today
You don’t have to live in mental noise. With practice, these steps to stop overthinking become second nature.
Ready for deeper support? PinePsych offers in-person and telehealth therapy in New Mexico and Texas.
One small step today = a quieter mind tomorrow.