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Keep It Simple: 14 Ways to Stop

 Medically reviewed by
Timothy J. Legg, Ph.D.,


Overthinking
CRNP — Written by Cindy
Lamothe on November 15,
z 2019


Check yourself Find a distraction Breathe Meditate Zoom out

Be kind Conquer ANTs Tally up wins Be present Find a new view ADVERTISEMENT

Take action Have compassion Face your fears Ask for help

You finally have a few quiet moments to yourself, only to immediately start wondering if you
forgot to send that thank-you email or whether you’ve overestimated your chances of getting
the promotion.

Sound familiar? Worrying and overthinking are part of the human experience, but when left
unchecked, they can take a toll on your well-being. Dwelling on the same thoughts may even
increase your risk of certain mental health conditions, according to a 2013 study  .
related stories
So, what’s an overthinking person to do? These tips can help you move in the right direction.
10 Tips to Help You Stop
Ruminating

Step back and look at how you’re

responding Racing Thoughts: What to
Do When Your Mind Is
Racing
The way you respond to your thoughts can sometimes keep you in a cycle of rumination, or
repetitive thinking.
Crazy Talk: My Disturbing
The next time you find yourself continuously running things over in your mind, take note of how Thoughts Won’t Go Away.
What Do I Do?
it affects your mood. Do you feel irritated, nervous, or guilty? What’s the primary emotion
behind your thoughts?
6 Daily Hacks That Help
Having self-awareness is key to changing your mindset. Manage High-Functioning
Anxiety

Find a distraction 4 Coping Tips for Managing

Your Anxiety in These
Uncertain Times
Shut down overthinking by involving yourself in an activity you enjoy.

This looks different for everyone, but ideas include: ADVERTISEMENT

learning some new kitchen skills by tackling a new recipe

going to your favorite workout class
taking up a new hobby, such as painting
volunteering with a local organization

It can be hard to start something new when you’re overwhelmed by your thoughts. If
finding a distraction feels daunting, try setting aside a small chunk of time — say, 30
minutes — every other day. Use this time to either explore potential distractions or
dabble in existing ones.

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Take a deep breath

You’ve heard it a million times, but that’s because it works. The next time you find yourself
tossing and turning over your thoughts, close your eyes and breathe deeply.

Try it
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Here’s a good starter exercise to help you unwind with your breath:

1. Find a comfortable place to sit and relax your neck and shoulders.
2. Place one hand over your heart and the other across your belly.
3. Inhale and exhale through your nose, paying attention to how your chest and
stomach move as you breathe.

Try doing this exercise three times a day for 5 minutes, or whenever you have racing
thoughts.

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___

Meditate
Developing a regular meditation practice is an evidence-backed way to help clear your mind of ADVERTISEMENT

nervous chatter by turning your attention inward.

Not sure how to get started? We’ve got everything you need to know in this how-to guide. All
you need is 5 minutes and a quiet spot.

Look at the bigger picture

How will all the issues floating around in your mind affect you 5 or 10 years from now? Will
anyone really care that you bought a fruit plate for the potluck instead of baking a pie from
scratch?

Don’t let minor issues turn into significant hurdles.

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Do something nice for someone else

Trying to ease the load for someone else can help you put things in perspective. Think of ways
you can be of service to someone going through a difficult time.

Does your friend who’s in the middle of a divorce need a few hours of childcare? Can you pick
up groceries for your neighbor who’s been sick?

Realizing you have the power to make someone’s day better can keep negative thoughts from
taking over. It also gives you something productive to focus on instead of your never-ending
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stream of thoughts.

Recognize automatic negative thinking

Automated negative thoughts (ANTs) refer to knee-jerk negative thoughts, usually involving
fear or anger, you sometimes have in reaction to a situation.

Tackling ANTs
You can identify and work through your ANTs by keeping a record of your thoughts and
actively working to change them:

Use a notebook to track the situation giving you anxiety, your mood, and the first
thought that comes to you automatically.
As you dig into details, evaluate why the situation is causing these negative
thoughts.
Break down the emotions you’re experiencing and try to identify what you’re telling
yourself about the situation.
Find an alternative to your original thought. For example, instead of jumping
straight to, “This is going to be an epic failure,” try something along the lines of,
“I’m genuinely trying my best.”

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Acknowledge your successes

When you’re in the midst of overthinking, stop and take out your notebook or your favorite
note-taking app on your phone. Jot down five things that have gone right over the past week
and your role in them.

These don’t need to be huge accomplishments. Maybe you stuck to your coffee budget this
week or cleaned out your car. When you look at it on paper or on-screen, you might be
surprised at how these little things add up.

If it feels helpful, refer back to this list when you find your thoughts spiraling.

Stay present
Not ready to commit to a meditation routine? There are plenty of other ways to ground yourself
in the present moment.

Be here now
Here are a few ideas:

Unplug. Shut off your computer or phone for a designated amount of time each
day, and spend that time on a single activity.
Eat mindfully. Treat yourself to one of your favorite meals. Try to find the joy in
each bite, and really focus on how the food tastes, smells, and feels in your mouth.
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Get outside. Take a walk outside, even if it’s just a quick lap around the block.
Take inventory of what you see along the way, noting any smells that waft by or
sounds you hear.

Consider other viewpoints

Sometimes, quieting your thoughts requires stepping outside of your usual perspective. How
you see the world is shaped by your life experiences, values, and assumptions. Imagining
things from a different point of view can help you work through some of the noise.

Jot down some of the thoughts swirling around in your head. Try to investigate how
valid each one is. For example, maybe you’re stressing about an upcoming trip
because you just know it’s going to be a disaster. But is that really what’s going to
happen? What kind of proof do you have to back that up?

Take action
Sometimes, you might go over the same thoughts repeatedly because you aren’t taking any
concrete actions about a certain situation.

Can’t stop thinking about someone you envy? Instead of having it ruin your day, let your
feelings help you make better choices.
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The next time you’re visited by the green-eyed monster, be proactive and jot down ways you
can go about reaching your goals. This will get you out of your head and channel your energy
into taking actionable steps.

Practice self-compassion
Dwelling on past mistakes keeps you from letting go. If you’re beating yourself up over
something you did last week, try refocusing on self-compassion.

Here are some ways to get you started:

Was this article helpful?

Take note of a stressful thought.
Pay attention to the emotions and bodily responses that arise.
Acknowledge that your feelings are true for you in the moment. Yes No
Adopt a phrase that speaks to you, such as “May I accept myself as I am” or “I am
enough.”

Embrace your fears

Some things will always be out of your control. Learning how to accept this can go a long way
toward curbing overthinking.

Of course, this is easier said than done, and it won’t happen overnight. But look for small
opportunities where you can confront the situations you frequently worry about. Maybe it’s
standing up to a bossy co-worker or taking that solo day trip you’ve been dreaming of.

Ask for help

You don’t have to go it alone. Seeking outside help from a qualified therapist can help you
develop new tools for working through your thoughts and even changing your mindset.

Our guide to affordable therapy can get you started.

Cindy Lamothe is a freelance journalist based in Guatemala. She

writes often about the intersections between health, wellness,
and the science of human behavior. She’s written for The Atlantic,
New York Magazine, Teen Vogue, Quartz, The Washington Post,
and many more. Find her at cindylamothe.com.

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Last medically reviewed on November 15, 2019

 5 sources   v  z  FEEDBACK:  

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