9 Real Steps on How to Stop Overthinking Problem?

The act of “thinking about something too much or for too long” is known as overthinking. In order to stop overthinking, let’s understand how this problem works.

While everyone overthinks events from time to time, certain people are constantly bombarded with thoughts.

All-day, every day, chronic overthinkers re-live conversations from the day before, second-guess every decision they make, and imagine dreadful scenarios.

If you’re an overthinker, you’ll understand exactly what I’m talking about. You can’t seem to get all the thoughts out of your head, while you urgently try to find some meaning or solution. Thoughts move round and round, but solutions are rarely found.

When you overthink, your ideas spin in circles in your brain, and you become stuck in reverse, unable to move ahead. More to the point, you begin to come up with strange notions that are opposed to one another.

overthinking is a bad habit

“I’m so eager for this job interview,” then “I wonder whether they liked me,” and then, “Oh, I’m so stupid!” That was a mistake on my part! “I’m not going to get an offer.”

You start blaming yourself for things you haven’t done and obsessed about possibilities that could or might not occur.

Overthinking is really dangerous. It may cause you to get more stressed, lose your creativity, cloud your judgment, and take away your ability to make judgments.

Fortunately, there are a few options for dealing with it. You can adapt the proven strategies below to help you break this habit.

Here are 9 steps to help you stop overthinking-

1-Watch out your thoughts When You’re Stuck in Your Head

Overthinking may become so ingrained in you that you don’t even realize you’re doing it. Begin to pay attention to how you think in order to become aware of the issue.

Recognize that repeating events in your thoughts or stressing over things you can’t control isn’t useful. Only when one’s thoughts lead to constructive action is useful.

watch out your thoughts

Stop in the midst of your overthinking and say:

“No. These thoughts aren’t going to come to me right now. I’m not going to surrender.”

Bring your focus to where you are right now.

Breathe. Focus. Where have you gone? What are your thoughts? What are you thinking about? What is causing you stress?

The objective is to become more conscious and to disconnect yourself from the “being” of your thoughts. You want to pay attention to your thoughts so you can figure out what they are and why you’re having them.

2-Let Go of The Past

Is it possible to change the past?—? However, you may alter the lessons, meanings, and viewpoints you take away from it.

Allow yourself to forgive people and let go of your anger.

past does not exist anymore so forget it

When you accept the past for what it was, you are free of its burden. You will then be able to liberate your mind from the responsibilities, mistakes, or grudges of the past that are preventing you from acting in the present.

This is critical because it frees up brain space that was previously filled by overthinking it.

3-Practice being present in the moment

The past is irrelevant. The future is unattainable. All I have control over is the current moment. When you live in the now, it is difficult to re-live yesterday or to fear about tomorrow.

being present is a big power

Mindfulness will assist you in becoming more aware of the present moment. Daily practices such as meditation can assist you in retraining your brain to live in the present moment.

It will soon become second nature to you. Mindfulness, like any other skill, takes practice, but it can reduce overthinking over time.

4.Make a new story for yourself

What do you tell yourself on a regular basis?—? and how you keep describing yourself?— is what you eventually grow to believe and be.

Everything we do and feel is influenced by our identity and underlying set of ideas.

write down your own story and this way you can write your own destiny

If you continue to think negatively and see yourself in negative situations, you are enslaving yourself. You must quit that way immediately because it is robbing you of your strength.

Deny such limiting ideas and make a deliberate effort to stop yourself anytime you hear yourself saying them.

Replace such negative narratives with positive, empowered ideas like, “I am in control of my emotions,” “I think clearly,” and “I make decisions.” You will alter your life if you change your tale.

This is how you begin to reclaim your power and transform your self-perception.

5-Focus on What You Can Control

When you find yourself worrying, take a moment to consider the areas over which you have control.
Dwelling on your issues isn’t productive; but, seeking solutions is.

focus on things you can take control of

First, recognize what is on your mind. Second, step back and widen your horizons. Ask yourself, “Is there anything I can do about it?”

Consider how you can prevent the problem or challenge yourself to discover possible solutions if you have some influence over it.

If it is something over which you have no control, such as a natural disaster, consider the coping methods you might employ. Concentrate on the things you have control over, such as your attitude and effort.

6.Make decisions and take actions

One of the difficulties of overthinking is that you become engrossed in the circus within your brain, which leads to uncertainty. What you need to practice is making and adhering to decisions.

Pull the trigger after pointing the arrow. Do the same for even the simplest decisions.

Being a determined person naturally makes you a person of action.

7.Keep yourself engaged to stop overthinking

keep yourself busy taking actions to stop overthinkng

Telling oneself to stop thinking about something will have the opposite effect. The more you attempt to block an idea from entering your mind, the more likely it is to return.

Change your activities to change the channel in your brain. Exercise, participate in discussion or work on some activity. Doing something different will stop the onslaught of negative ideas.

The objective is to keep the mind engaged in something pleasant or useful so that it does not overthink.

8.Write down or share

To avoid overthinking, you must first handle the issues at hand. When you’re feeling overwhelmed, take some time to write down everything that comes to mind, but then change your focus to the answers.

write down your thoughts

After you’ve jotted them down on paper or spoken them out loud to a buddy, it’s time to brainstorm answers.

Get your ideas out of your brain so that you may become more aware of them and study them. Then turn your focus to the remedies you might devise to alleviate them.

9.Unplug yourself

unplug yourself to overcome overthinking

After spending time in a peaceful location near to nature, the brain becomes both calmer and sharper. Even a 5-minute walk in the park may have an immediate calming impact on the mind.

When you’re drowning in ideas, one of these three things can help you clear your mind:

a-A walk in the woods (or a nearby park or any open calm place).

b-Exercise has been clinically shown to be an immediate mood enhancer and stress reliever.

c-For a few hours unplug all digital gadgets.


You will be happier, more relaxed, and have a good impact on people around you once you learn to quit overthinking and live in the now.

After all, we all are living beings, not fully-fledged thinking beings. Take time to live.