How do I stop overthinking?
Why do we overthink?
Overthinking happens to the best of us. It distracts us during the day and haunts us at night. You’re thinking of the future or stuck in the past, the spiraling thoughts go on and on. If your mind keeps replaying conversations, imagining worst-case scenarios, or getting stuck on "what if" questions, you're not alone. Overthinking is incredibly common, especially during stressful life events.
Overthinking, also called rumination, involves patterns of repetitive thinking that are linked to activity in the brain's Default Mode Network, when the mind is not focused on external tasks regions of the brain interconnect that play a role in memory retrieval, future planning, and self-referential processing (Feel Good Psychology, 2025). Stress can affect neurotransmitters such as dopamine and serotonin, as well as the stress hormone cortisol, contributing to cycles of rumination and cycles of rumination. In basic terms, overthinking is the result of chemical reactions in your brain, often after stressful life events. If you ever felt “crazy” about overthinking, remember it is science, not a character flaw.
How to stop overthinking:
Overthinking can be the brain's attempt to understand a situation, a desire for answers to questions that are unresolved, and seeing the situation as important with the inability to move forward. People with anxiety disorders, OCD, ADHD, eating disorders, or substance use disorders may experience more frequent or intense overthinking. Overthinking is common, especially during big events and stressful situations which can be exacerbated by other mental health conditions. If there is an increase in frequency and duration, it is helpful to seek support or try skills, such as:
Disrupt the cycle: when you notice you’re overthinking, find helpful distractions, move your body, change your location, talk out loud or to someone your trust - say the thoughts aloud
Use ice and breathe: take ice cubes or an ice pack and place it on your body (below your collar bone, back of neck, etc.), focus on your breathing
STOPP: Stop when you notice the spiraling thoughts, Take a breath, Observe what is going on in your body and your mind, Pull back and gain perspective, and Proceed moving forward that aligns with your values
Acknowledge what is in your control and out of control, what are actionable items you can take?
Remember - your thoughts are just thoughts! Overthinking and anxiety do not control you!
When to seek help for overthinking?
Overthinking is supposed to be temporary, finding the right support can get hours of your life back. Enjoy life again and be in the present moment. Seeking professional support can be beneficial if you struggle to concentrate, have trouble sleeping, avoid situations due to worrying constantly, and if you feel like overthinking has impacted your daily functioning. If you're ready to take the next step, contact Golden Psychotherapy to schedule a consultation and learn whether therapy for overthinking is right for you.
Imari Medeiros, LICSW of Golden Psychotherapy provides virtual therapy for adults and adolescents experiencing anxiety, chronic overthinking, and stress throughout Massachusetts, Rhode Island, Connecticut, and Ohio.
References:
Feel Good Psychology. (2025). The neuroscience of overthinking: Understanding the brain's role in rumination and psychological pathways to relief. https://feelgoodpsychology.com.au/the-neuroscience-of-overthinking
Attachment Project. (n.d.). Why you're overthinking: The psychology and attachment perspective. https://www.attachmentproject.com/psychology/overthinking/
Salamon, M. (2024, January 1). Break the cycle. Harvard Health Publishing. https://www.health.harvard.edu/mind-and-mood/break-the-cycle
Hull University Teaching Hospitals NHS Trust. (2020, August). OHC STOPP: A practical tool to help manage distressing thoughts, feelings and behaviours (Patient Information Leaflet). https://www.hey.nhs.uk/wp/wp-content/uploads/2020/08/OHC_STOPP.pdf
