How to Stop Overthinking: A Clinical Psychologist's Guide

A Clinical Psychologist Explains How to Stop Overthinking: Strategies for Managing Repetitive Thoughts

Overthinking is something nearly everyone has experienced at one time or another. Whether it’s obsessing over a conversation, replaying a scenario in your mind, or imagining catastrophic “what-if” situations, overthinking can be mentally exhausting and, at times, overwhelming. As a clinical psychologist, I frequently hear from clients who describe their thoughts as being “on a loop,” continuously cycling through their minds with no clear resolution in sight. This kind of mental spiral can feel like a trap that’s impossible to escape.

While rumination and overthinking are often used interchangeably, they’re not exactly the same. Rumination refers to repeatedly thinking about the same topic, often focusing on past events or mistakes. This can naturally lead to overthinking – where instead of finding solutions, we continue analyzing and reanalyzing without resolution. Picture a vinyl record stuck on a scratch, endlessly repeating a single section of a song. While this is common with records, overthinking is more complicated to resolve and often stems from deeper psychological mechanisms that are hardwired into our brains.

Why Do We Overthink?

At its core, overthinking is tied to the brain's natural survival instincts. Our minds are designed to scan the environment for potential threats, formulate a plan to deal with them, and keep us safe. This has served us well throughout evolutionary history, allowing humans to assess dangers and respond accordingly. However, in the modern world, this same mechanism can lead us into a cycle of unnecessary worry.

Overthinking is often rooted in our "what-if" scenarios. These are typically negative outcomes we imagine happening in the future or events we replay from the past. These thoughts, which I refer to as "hot thoughts," are emotionally charged, often bringing up intense feelings like sadness, worry, or anger. Because of the emotional intensity, it’s easy to get stuck in the cycle of overthinking. However, the paradox here is that these thoughts are based on things that have already happened (which we can’t change) or may happen in the future (which is uncertain), making it difficult, if not impossible, to act on them in the present moment. The result? A loop of anxiety and frustration.

Who Is Prone to Overthinking?

Although overthinking is something most people experience from time to time, certain individuals may be more prone to it. People who have a history of trauma or adversity tend to be hypervigilant, constantly on the lookout for potential threats. This tendency to expect danger can result in heightened rumination and overthinking. Similarly, individuals who struggle with anxiety or depression are more likely to get stuck in negative thought loops. Overthinking can be a natural byproduct of these mental health challenges.

In addition to these factors, overthinking is also more common in people who are sensitive or deeply emotional. When we are stressed, our emotional responses are stronger and more prolonged, making it harder to manage our thoughts. When we’re physically unwell or run down, our ability to deal with overthinking diminishes further. This means that managing stress, getting enough rest, and maintaining a healthy lifestyle can be key in preventing overthinking from spiraling out of control.

Acknowledging Your Feelings

The first step in managing overthinking is to acknowledge and process the emotions fueling the cycle. When thoughts keep looping, it can be helpful to use both emotion-focused and problem-focused strategies. An emotion-focused strategy involves identifying and addressing the emotions tied to the thoughts. For example, you might feel regret over something you said, anger about a situation, or worry about an uncertain future. Acknowledging these emotions without judgment allows you to begin processing them.

Self-care practices, like deep breathing, mindfulness, and meditation, can help you manage these emotions. Talking to trusted friends, family, or a therapist can provide additional support. Emotional awareness and regulation are key tools in breaking the cycle of overthinking.

On the other hand, problem-focused strategies involve identifying specific actions you can take. If the thoughts are about something that’s already happened, reflect on what you could do differently next time and how you might make amends. If the thoughts are about future possibilities, take proactive steps to address the most likely scenarios. However, it’s important to recognize that you cannot plan for every potential outcome. In fact, trying to plan for every "what-if" situation can make the overthinking worse. Focus instead on addressing the most probable possibilities and accept that some things are beyond your control.

Understanding Why These Thoughts Are Showing Up

Our emotions and experiences offer valuable insights. When overthinking occurs, it's important to understand why these particular thoughts are surfacing at this moment. For instance, a parent might lie awake at night worrying about their child who’s starting university. These thoughts, while emotionally charged, often reflect deeper feelings of concern about the future and loss of control. Recognizing that overthinking in this case is related to a new life stage — letting go of control as a parent and accepting uncertainty — can help reframe the situation. Understanding the roots of your thoughts can allow you to process them more effectively and reduce the emotional charge.

When we feel overwhelmed by these thoughts, it’s often helpful to talk about them with others. This can normalize your experience and offer perspectives that may not be immediately apparent. Being open about your thoughts and feelings is an essential part of breaking the overthinking cycle.

The Power of Letting Go

Once you’ve acknowledged and understood your emotions and thoughts, the next step is to let them go. One useful strategy for breaking the cycle of rumination is to “change, accept, and let go.” This involves challenging any unhelpful or catastrophic thoughts, accepting that some things are out of your control, and letting go of the need for certainty.

For example, if you’re worrying about a loved one’s future and imagining worst-case scenarios, you can challenge these thoughts by acknowledging that the chances of these catastrophic outcomes are slim. Instead, create a plan for the more likely scenarios, such as regular check-ins with your loved one to ensure they’re doing well. Replacing exaggerated, worst-case thoughts with more realistic ones can help break the cycle.

Another critical aspect is acceptance. Accept that life is unpredictable, and that you cannot control every aspect of it. The only thing you can control is your reaction to events. By focusing on your ability to cope, you empower yourself to face uncertainty with confidence.

Self-Care and Stress Management

Overthinking is often exacerbated by stress, anxiety, and fatigue. When your body and mind are run down, managing thoughts becomes even more challenging. To reduce overthinking, it’s important to engage in stress-reducing activities and prioritize self-care. Ensuring adequate sleep, maintaining a healthy diet, exercising regularly, and doing things you enjoy can help mitigate the effects of overthinking.

In addition, distractions can be a powerful tool. Engaging in activities that bring you joy — whether it’s spending time with loved ones, pursuing a hobby, or even going for a walk in nature — can provide a break from the thought loop and redirect your focus to the present moment.

When to Seek Professional Help

If overthinking begins to interfere with daily life — affecting your sleep, appetite, mood, or enjoyment of life — it may be time to seek professional help. A mental health professional can help you identify the underlying causes of your overthinking and provide strategies to break the cycle. Therapy approaches like Cognitive Behavioral Therapy (CBT) have been shown to be particularly effective in managing rumination and overthinking. Tools like mindfulness, relaxation techniques, and thought restructuring can also be highly beneficial in managing these tendencies.

It’s important to remember that overthinking doesn’t have to control your life. By using a combination of emotion-focused and problem-focused strategies, recognizing when your thoughts are unproductive, and accepting the uncertainty of life, you can regain control and break free from the grip of overthinking.