How To Stop Being An Overthinker: 12 Effective Strategies

Congratulations, you’ve finally decided you’re going to learn how to stop being an overthinker. But where do you even start?

Since overthinking is an acquired “talent” and not something you’re born with, you can absolutely overcome it or at least learn how to manage it.

And yet, shaking off this habit seems nearly impossible for many people.

Why are we so drawn toward overthinking every little thing? What is it about this habit that brings us comfort?

Because believe it or not, overthinking does fulfill a need on some level and this is why it’s so hard to stop.

The reason I still sometimes fall into the trap of overthinking is because it gives me a false sense of control.

I have an irrational belief that if I can come up with every worst-case scenario possible, then this lowers the chances of them coming true. Or at the very least, they’ll be easier to handle if they do happen.

I know – it makes no sense. And yet that never stopped me from launching myself headfirst into many anxiety attacks over the past few years with my overthinking.

However, I have managed to get it under control – here’s how you can do it too.

How To Stop Being An Overthinker

1. Become aware of when overthinking usually happens

When your brain goes into overdrive and starts coming up with all these scary scenarios, it’s very easy to believe them, especially if you think this is normal.

To stop being an overthinker, the first thing you need to do is understand what triggers your episodes.

The next time you feel trapped by your looping thoughts, stop and ask yourself what caused you to become so stressed.

You might have a pattern of overthinking at night when everything falls quiet and you’re alone with your thoughts.

Or it could be that you received some bad news or someone left you a cryptic text that says you “Need to talk” but now they’re not responding.

Once you understand the trigger, you’ll realize that your overthinking is merely a habitual response to overwhelm or stress.

Whatever terrible outcome your brain comes up with is not a fact but just an unhealthy coping mechanism that you can replace with a healthy one.

2. Be more optimistic

For the majority of my life, I was very cynical and pessimistic.

Expecting the worst was my motto, so when I did encounter a challenging situation, it was borderline impossible for me to hope for a positive outcome.

(In fact, if you told me to be more optimistic a few years ago, I’d probably roll my eyes at you and go off on a tangent about how the world is a terrible place… but I digress.)

Here’s an example:

When I came back from an exchange program at university a few years ago, I had a big bureaucratic problem.

But instead of having a positive attitude and focusing on solving the issue one step at a time, my overthinking convinced me that I’d have to repeat the entire year.

My scholarship would be gone and my entire life would be ruined. (Notice the jump from one extreme to another!)

Surprise, surprise, this didn’t happen. The issue was resolved rather quickly and I went on with my life. But if I had been more optimistic at the time, I would’ve spared myself a lot of stress.

My point is that it’s normal to sometimes be worried about your future but try not to become paralyzed by your fears.

By actively counteracting your pessimism with positive affirmations or simply telling yourself: “I successfully navigated challenges before, I’ll get through this as well and I’m going to be fine”, you can take that first step towards living a more optimistic life.

3. The five-year rule

Overthinkers have a tendency to make a mountain out of a molehill. When it comes to minor issues, you probably overreact and work yourself up to the point where you lose all perspective.

So if you want to stop being an overthinker, try being more realistic the next time you’re in a stressful situation.

Asking yourself, “Will this matter in 5 years?” is a great way to evaluate your current problem and put it into perspective.

4. Do something fun

Distractions are not always bad, especially when dealing with temporary stress.

Watching a funny YouTube video, an episode of your favorite reality TV show (90 Day Fiancé is a personal favorite), or singing along to uplifting music can be of great help.

Distractions become a problem when they turn into unhealthy coping mechanisms for dealing with more complex issues like work anxiety, depression, etc., which brings me to my next point…

5. Address any underlying causes of overthinking

If you want to stop being an overthinker in the long term, it’s crucial to examine the root cause of this behavior.

In my case, it was anxiety, and once I got serious about fighting it, the methods I used there also helped with my overthinking.

Keep in mind that while overthinking can be a sign of anxiety, it can also be caused by low-self worth and confidence, especially if you don’t believe you’re capable of handling challenges on your own.

6. Let go of perfectionism

A lot of overthinkers also happen to be perfectionists who fall into the trap of analyzing their every decision as if their life depended on it.

What really helped me overcome my perfectionism was the realization that if I wait for everything to be “just right”, I’ll be waiting forever.

What’s more, by pressuring myself to do everything perfectly on the first try, I was self-sabotaging and stunting my own growth – something no one would want to do willingly, right?

7. Focus on coming up with solutions

When faced with a problem, do you endlessly ruminate on what went wrong and how you could’ve avoided it? Or do you accept the past for what it is and move on to finding solutions?

The second option is much healthier since it allows you to take control of the situation, get out of your head, and steer your life in the direction you want.

8. Talk to someone

I used to be the CEO of Never Talking To Other People About My Problems™, even when my mental health was really suffering. Don’t do this.

Your negative thoughts will only multiply and you’ll end up feeling like a pressure cooker that’s about to blow up.

Getting another person’s perspective is invaluable, as well as comforting.

Talking about your problems with others makes you feel supported and less alone, which will help you overcome overthinking as well.

9. Practice mindfulness

Admittedly, I have not relied on mindfulness as much to stop overthinking but it has helped a lot of people and you could be one of them as well.

This exercise is all about staying in the present moment, calming your mind and your body by focusing on what’s happening right now.

You don’t need any equipment to practice mindfulness, so it’s accessible anywhere, anytime.

Not sure where to begin or if you’re doing it right? Head on over to YouTube – there are hundreds of guided mindfulness exercises you can try out!

10. Change how you talk to yourself

The story you tell yourself about your life matters more than you might think. If you keep telling yourself things like:

• “I can’t help but worry all the time, that’s just who I am.”

• “I hate making decisions because I overthink everything.”

Then you’re subconsciously affirming to yourself that overthinking is a core part of your personality, which makes it harder to gain control over your thoughts the next time you experience stress.

Thankfully, these stories are not set in stone. You can always rewrite these limiting beliefs, starting off by paying closer attention to your thoughts and how you talk about yourself.

11. Give yourself some credit

For many overthinkers, the cause of the problem lies in their lack of self-confidence.

Even though you might appear perfectly self-assured from the outside, your inner voice could sound like that of an insecure teenager.

As a result, you don’t believe you can handle whatever life throws your way, so you get stuck in a constant state of worry.

You can counteract the insecure voice in your head by making a list of some of your accomplishments, no matter how big or small.

Write them down in the notes app on your smartphone or list them off in your mind, whatever feels comfortable.

By the end of the exercise, I’m sure you’ll feel like you’re capable of a lot more than you give yourself credit for!

12. Set aside time when you’ll deal with the problem

When we overthink, we procrastinate, which only results in more worrying and more procrastinating.

These anxious thoughts can occupy your mind for most of the day, so you end up spending an insane amount of energy on an issue that deserves far less.

To avoid this, set aside time to sit down and work on the problem, even if it’s just for half an hour.

Some people call this designated “worrying time” but I like to look at it from a more productive perspective.

This way, you can fully devote yourself to coming up with solutions, which allows you to focus more on taking action, rather than constantly mulling over different options in your head.

Final Thoughts

For so many of us, overthinking acts as a crutch that helps us feel in control when we feel like nothing is going according to plan.

We try to prepare ourselves for the worst-case scenario because we don’t believe we can handle challenges as they come.

And in this process, we worry ourselves sick, even though no amount of worrying can change the future.

I hope you found at least one of these tricks to stop overthinking useful. They might not all be applicable to your situation so feel free to pick only what resonates with you.

And if your overthinking is part of a bigger mental health issue, make sure to seek professional help.

Finally, I’d like to point out that anyone who has ever tried to learn how to stop being an overthinker knows that it’s a constant work in progress.

I still slip up from time to time but actively working on curbing my overthinking helps me snap out of it, worry less, and be a happier person – and this is possible for you too.

Thank you for reading! If you enjoyed this article, please consider sharing it on your favorite social media platform. You can also connect with me on Instagram and Pinterest.

Disclaimer: This article is not intended to be a replacement for medical advice, diagnosis, or treatment by qualified medical professionals. Always seek the advice of your doctor, therapist, or other healthcare providers with any questions you may have.