5 Surprisingly Simple Ways to Stop Overthinking
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Ever feel like your brain won’t shut up?
You’re lying in bed, trying to sleep, and your mind’s like:
“What if I left the stove on?”
“Should I text them back with a smiley or just...nothing?”
“Do ants feel emotions?”
(Okay, that last one might be just me.)
Overthinking is like a hamster on a wheel—except the hamster’s had 3 cups of coffee and no chill.
The good news? You can hop off that wheel.
Here are 5 fun, science-backed, and totally doable ways to stop overthinking.
Let’s go!
1. Give Your Brain a Task (That’s Not Overthinking)
You know how your brain loves chewing on problems like they’re a bag of chips?
The trick is to give it a better snack.
🎯 Try this:
- Solve a puzzle
- Learn how to make that viral 2-minute mug cake
- Reorganize your sock drawer by color, fabric, and emotional support level
Why it works:
According to a 2020 study in Frontiers in Psychology, shifting focus to a task that requires light mental effort (aka not doom-scrolling) helps interrupt rumination—aka the thinking loop of doom.
Pro tip: Pick something you enjoy but don’t need to be amazing at. That way, there's no pressure—just presence.
2. Breathe Like You Mean It
Breathing is the ultimate life hack. You've been doing it since birth, but when done with intention, it can hijack your overthinking brain in the best way.
😌 Try this:
- Put one hand on your heart and the other on your belly.
- Inhale slowly through your nose for 4 seconds.
- Hold for 2 seconds.
- Exhale slowly through your mouth for 6 seconds.
- Repeat 5–10 times.
Why it works:
Deep breathing activates your parasympathetic nervous system—aka your body’s "calm the heck down" switch. It lowers cortisol, your stress hormone, and tells your brain, “Hey, we’re safe.”
You can even do this in traffic or meetings (just maybe skip the belly pat if you’re trying to look cool).
3. Zoom Out—You're Not a Fortune Teller
Overthinking often happens because we try to predict the future.
🧠 “What if I mess up?”
🧠 “What if they think I’m weird?”
🧠 “What if I sneeze in the middle of my TED Talk?”
Time to hit the mental zoom-out button.
🪟 Ask yourself:
- Will this still matter in 5 days?
- In 5 months?
- In 5 years?
Why it works:
This technique, called “temporal distancing,” helps reduce emotional intensity by giving your brain perspective. Research in Cognitive Therapy and Research shows it helps regulate anxiety and worry.
Spoiler alert: That awkward moment you keep replaying? No one else remembers it. They’re all too busy worrying about their awkward moment.
4. Turn Your Thoughts Into a Comedy Sketch
No really.
Next time your brain throws a dramatic thought at you like,
“If I fail this test, I’ll never get a job, and I’ll end up living in a van… underwater,”
Try saying it out loud in a cartoon voice.
Or picture a squirrel in a lab coat presenting it as science.
Why it works:
This is called cognitive defusion—a core part of Acceptance and Commitment Therapy (ACT). It teaches your brain to see thoughts as just thoughts, not facts. According to research published in Behavior Therapy, this reduces distress and helps with anxiety.
Plus, it’s really hard to panic when you’re laughing at a squirrel named Professor Nuttybrain.
5. Write It. Then Fight It. (With Kindness.)
Overthinking thrives in your head because there are no traffic rules in there.
Writing your thoughts down slows them down—and lets you challenge them.
📝 Try this 3-step journaling trick:
- Write the worry: “I’m scared I’ll mess up the presentation.”
- Find the feeling: “I feel nervous and shaky.”
- Reframe it with compassion: “It’s okay to be nervous. I’ve prepared. I’ve done hard things before.”
Why it works:
Research from Journal of Writing Research found that expressive writing helps reduce intrusive thoughts and boosts problem-solving. Self-compassion journaling, in particular, is linked to reduced anxiety and increased resilience.
Bonus: You don’t have to show it to anyone. You can burn it, hide it, or mail it to your future self with a note that says, “We got through this.”
The TL;DR Recap:
Here’s your anti-overthinking toolkit:
| Step | What to Do | Why It Works |
|---|---|---|
| 1 | Distract your brain (with purpose) | Breaks the thinking loop |
| 2 | Breathe deeply | Calms your nervous system |
| 3 | Zoom out and time travel | Reduces emotional overdrive |
| 4 | Make thoughts silly | Disconnects thoughts from reality |
| 5 | Write and reframe with compassion | Helps you understand and soothe yourself |
One Last Thing…
Overthinking is super common. You’re not broken.
You’re just a human with a brain that really likes to analyze stuff.
But that brain? It can also learn to chill.
With time. With practice. With maybe a squirrel professor.
Now go take a deep breath, do a happy dance, or eat that mug cake.
You’ve got this. 🍰