How to Stop Overthinking

Anyone who has caught themselves ruminating about the past or worrying about the future knows it’s usually not helpful. Those who are prone to feel high anxiety often struggle with “what if?” thoughts that come to mind repetitively. Those who are more vulnerable to depression also overthink, usually focused on past regrets, losses, or resentments.

Although it’s a common response to an increase in stress, overthinking can be a symptom of anxiety, depression, post-traumatic stress disorder (PTSD), and panic disorders. (Ehring, 2021; Walker, 2014)

The risks of overthinking

There’s generally a point in the anxious thought process when all plans of action and their possible outcomes have been considered. That’s the ideal point to stop thinking about the particular problems. Beyond that point, the most common outcomes are indecision, inaction, and more suffering. (McLaughlin, 2007)

The depressive thought process is also characterized by overthinking. If sadness is driven by thoughts of the past, positive outcomes might be a plan to remedy mistakes, make apologies, or forgive yourself. Beyond that, repetitive thoughts of self-criticism, guilt, or shame lead to further unhappiness. (Segerstrom et al., 2000)

It’s not uncommon for a low mood to be related to thoughts of being a victim, with either self-pity or resentment becoming the dominant thoughts. When these types of thoughts become repetitive and persistent, rather than leading to constructive changes, they become increasingly harmful to the individual.

Meditation can stop overthinking

How is meditation effective in relieving anxiety and sadness? The critical part of meditation is the brief time when there is no thought. The mind becomes calm, usually focused on sensations or feelings but on no particular thought. This association between not thinking and being at peace while conscious and alert suggests the degree to which so much of our thinking causes more harm than good. (Tolle, 1997)

The meditative state of mind or, more accurately, “not-mind” can be induced by a simple focus on breathing. It isn’t necessary to stop all thoughts, but the fewer thoughts there are, the better. This meditative state is associated with improved mood and relief from symptoms of depression (Shapero, 2018).

Any form of meditation, including guided body scans, nature-focused meditation, or meditation with loving/kindness themes, can be used to let go of persistent, unhelpful thoughts.

More evidence-based ways to stop overthinking

Deep breathing:

A minimum of two minutes of deep breathing leads to a relaxation response inconsistent with worry or rumination. (Science Direct, 2019) Deep breathing activates the vagus nerve and lowers levels of cortisol and adrenaline in the bloodstream, resulting in a relaxed state.

Move your body:

Evidence shows that as little as 10 minutes of movement can boost mood (Harvard Health, 2023) and reduce anxiety (Science Daily, 2016). Movement might involve any activity you enjoy, such as dancing, brisk walking, jumping jacks, or lifting weights.

Enjoy nature:

Being present in natural surroundings such as parks, lakes, or forested areas is associated with reduced stress levels. Research has shown that walking outdoors, particularly in a wooded area, leads to a notable and consistent improvement in emotional well-being. (Koselka et al., 2019)

Practice hatha yoga:

Studies have shown that yoga is effective in reducing stress, anxiety, and depression. In one study, participants practiced hatha yoga three times per week for four weeks and reported lower stress levels due to their routine yoga practice. (Shohani, 2018)

Focus on the present moment:

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A key quality of mindfulness is nonjudgemental acceptance of the present moment. Research has shown that when individuals were more mindful of the present, adopting an attitude of nonjudgemental acceptance, they were less likely to overthink. (PubMed, 2020; Tolle,1997)

Think of the possible good, or at least neutral, outcomes:

Changing thoughts from fearful worries to more neutral or positive outcomes reduces anxiety. When individuals were guided toward changing their thoughts away from worries and fears toward neutral or positive outcomes, they reported less anxiety. (Gana, 2001)

The takeaway

Whether worrying about the future or ruminating about the past, overthinking usually increases anxiety and discontent. The benefits of stopping the repetitive thoughts are improved mood, reduced anxiety, and better general well-being. Meditation is uniquely designed to bring about a calm mind and body by shutting down the thought process while maintaining alertness. Other ways that have been shown to stop the overthinking habit effectively include physical activity, enjoyment of nature, and replacing thoughts of feared outcomes with thoughts of better outcomes.