Overthinking can feel like being stuck in a loop: replaying conversations, worrying about what might happen or going over decisions again and again. It’s exhausting, and it rarely helps.
You don’t need to fight your thoughts. Here are six gentle ways to step out of the loop.
1. Notice when you’re overthinking
The first step is simply noticing. When you catch yourself going around in circles, say to yourself, I’m overthinking. Naming it can create a little distance.
2. Write it down
Putting your thoughts on paper can help you see them more clearly. Often, a worry looks smaller once it’s written down.
3. Ask a helpful question
Try asking, Is there anything I can do about this right now? If there is, take one small step. If not, gently turn your attention to something else.
4. Set a worry time
Give yourself a set time each day, perhaps fifteen minutes, to think about your worries. When they come up at other times, remind yourself you’ll think about them later.
5. Come back to your senses
Notice what you can see, hear and feel right now. Focusing on your senses brings you into the present moment, where overthinking has less hold.
6. Move your body
A walk, a stretch or some gardening can help shift your attention out of your head and into your body.
Be patient with yourself
Overthinking is a habit, and habits take time to change. Each time you notice and step out of the loop, you’re building a new pattern.
How little is enough
Next time you notice yourself overthinking, write the thought down and take a short walk.
For more, read 9 quotes to remember when you can’t stop overthinking.
If you’d like a gentle companion for finding your way through change, there’s a guided journal for it on the Guides page.