Less than 10% of dreaded outcomes ever tend to occur. Here, four doctors of psychiatry and psychology offer strategies to beat rumination.
How To Stop Overthinking: 15 Solutions for Quieting the Mind, from Experts
Updated on Jul. 02, 2025
About the experts
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Highlights
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Overthinking is like being caught in a never-ending loop of thoughts, in which you may over-analyze, ruminate, dwell, and worry, explains Susan Albers, PsyD, a psychologist at the Cleveland Clinic. “It’s like having many tabs open on your computer, and you keep jumping back and forth between them, trying to find the right one.”
This mental habit can drain your energy, cause stress, and delay decision-making. “It can make everyday tasks feel overwhelming,” she says. “Many of my clients become completely paralyzed by their thoughts, unable to make a decision or take action.”
Overthinking can really have a negative impact on someone’s life by leading to excessive worry or anxiety, says Michelle DiBlasi, DO, Chief of Inpatient Psychiatry at Tufts Medical Center. “This also commonly impacts people’s ability to fall asleep at night, be present in the moment, and [be] able to truly enjoy hobbies or spending time with friends and family.”
Why do we overthink?
“Overthinking is quite common because our minds are wired for survival,” Dr. Albers says. “Our minds want to avoid pain and seek certainty. When faced with uncertainty or risk, our brain tends to default to over-analysis as a way to find safety.”
That’s why overthinking is often a coping mechanism for stress, Dr. DiBlasi says—it’s a way your mind tries to have control over a situation. It’s common in people with perfectionist traits, too.
Overthinking can also be caused by:
- Fear of failure or low self-confidence: “It’s a way to try to protect against making any form of mistake by thinking through every possible scenario,” Dr. DiBlasi says.
- Past trauma: “[It’s] common in people who have experienced trauma as a learned way to protect themselves from getting hurt again or putting themselves in a dangerous situation,” Dr. DiBlasi explains.
- Decision fatigue: Dr. Albers says, “The sheer number of decisions we have to make each day can make it difficult to make even a simple one at times.”
- Information overload: Modern technology and constant information bombardment can overload our brains, encouraging rumination instead of calm decision-making, Dr. Albers notes.
- Communication confusion: “Text messages often trigger a slippery slope into overthinking,” Dr. Albers explains. “The lack of tone in text messages often is a breeding ground for overthinking. It gives a lot of room for interpretation and projection.”
However, overthinking is often a learned habit. “If someone repeatedly ruminates or avoids action out of fear or indecisiveness, their brain reinforces this pattern,” Dr. Albers says. “Over time, it becomes automatic.” But because it’s a habit, in many cases, you can train yourself to break it.
Simple tricks to stop overthinking
Says Dr. DiBlasi: “It can be a lot of work and will take time, but it is possible to re-wire your brain into thinking more positively and being more present.”
That’s why she encourages starting with small goals. For example, if you choose to do a mindfulness exercise or teach your brain to reframe thoughts—dedicating even a few minutes a day can have a powerful effect. “Those small changes can really start to accumulate and have a big impact on your mindset and your well-being over time.”
1. Learn to be aware
How to stop overthinking? The first step is to recognize when you’re doing it.
“Recognizing that you might be anxious about the outcome of the decision may help you look at the root of your decision,” explains Kathryn Smerling, PhD, LCSW, a psychotherapist based in New York City. The simple act of taking a step back, breathing, and surveying the whole situation can help to stop overthinking in its tracks.
But it’s important to approach this awareness with curiosity—not criticism, Dr. Albers says. “Stay present and aware of your thoughts without judgment, which can reduce excessive mental chatter. Ask yourself gently: What makes this so challenging?”
2. Have patience with yourself
Also, don’t beat yourself up for overthinking in the first place—that can make things worse. “In my clinical experience, people who tend to overthink/ruminate can be pretty hard on themselves,” says Joan Cook, PhD, a clinical psychologist and professor in the Yale School of Medicine, Department of Psychiatry. “My hope for people who overthink is to be kinder and more patient with themselves.”
The focus here is on progress, not perfection. “Celebrate small victories and progress instead of waiting for the ‘perfect’ result,” Dr. Albers says. “Embrace the idea that nobody is perfect, and mistakes are opportunities to learn, rather than failures.”
3. Focus on the horse, not the zebra
Dr. Albers explains: In other words, ask yourself, what is the most likely outcome? “Not the rare or catastrophic one,” she says. Focus on facts, not feelings—and before jumping to the worst conclusion, consider, What evidence supports this thought?
In fact, a 2019 study published in Behavioral Therapy found that between 90% and 100% of participants worry predictions do not come true.
This is true for ruminating on past mistakes, too. If you’re replaying past errors repeatedly and obsessing over what you could have done differently, focus on what is happening right now versus the possibilities, she says. And when it comes to overanalyzing conversations or interactions, avoid searching for the theoretical zebra there as well. “Remember, people think about their own behavior, not yours,” Dr. Albers says.
4. Get a second opinion
You’re used to going it alone, but the old adage “two heads are better than one” may be a good mantra for you. Ask someone else about the point you’re overthinking and see what he or she has to say. “Having friends and people to turn to in times of need or crisis to give you a broader focus is important for good mental health,” says Dr. Cook.
Something else that can help you get to the root of your overthinking? Seeing a therapist. “Being a psychologist who practices therapy, I’m a big fan, but it’s not just my clinical experience that makes me a believer,” says Dr. Cook. “Decades of rigorous empirical study prove that it works: [It helps] people solve problems or gain a more clear perspective on thoughts, feelings, and behavior they are struggling with.”
Whether you talk it out with a trusted friend or a therapist, it’s important to be open to listening, Dr. Albers explains. “Your mind will be tempted to say ‘but…’ or shut them down.”
5. Stay positive
People often start to overthink because they’re scared, and they worry about all of the possible things that could go wrong. Instead, start to picture all of the things that could go right, and keep those thoughts in the front of your mind. This type of thinking is also called reframing, and it can help build resiliency, according to Johns Hopkins Medicine.
Dr. DiBlasi agrees. “Reframing can be a very helpful tool for overthinking.” She points to a three-step reframing approach that helps you interrupt overthinking:
- Awareness: “You need to first recognize that you are overthinking or having a negative thought.”
- Assessment: The next step is to question whether that thought is reality-based.
- Reframing: “The final step is, if possible, to replace that thought with a more positive and realistic thought.”
So the question might not be how to stop overthinking but actually how to change the tune of your thoughts.
6. Look for distractions
Sometimes, the more you try to avoid thinking about something, the more it’ll keep popping up in your brain. But consciously switching gears and channeling your energy into another activity can halt overthinking.
“It helps to move away from the situation and meditate for a bit,” says Dr. Smerling. “I often avoid making decisions until after I’ve done yoga, which helps clear my mind and give clarity to a situation.”
She also suggests activities like drawing or going for a walk, though any activity can really do the trick, from running to knitting to trying your hand at an instrument. Even just getting up and changing your location can help.
7. Limit information intake
“Limiting information intake can be helpful in reducing overthinking,” Dr. DiBlasi says. As Dr. Albers explained, the world—and our constant access to information and communication—leaves a lot of room for misinterpretation and rumination.
“Some of the best ways to help with overthinking is actually taking a step back,” Dr. DiBlasi says. “I recommend doing things like mindfulness practices, meditation, and exercising. Finding positive ways to re-channel your anxiety and quiet your mind can be very helpful.”
8. Use the 5-5-5 rule
“This method acts like a mental reset button,” Dr. Albers says. “It helps to interrupt repetitive thought loops and provides a different perspective.”
All it requires is asking yourself: Will this matter in five minutes, five days, or five years?
“Looking at the big picture provides a different lens and grounds the individual in realizing that the outcome is unlikely to be as important as their thoughts might suggest,” Dr. Albers explains. “Therefore, the amount of time you spend thinking about it doesn’t really matter in the long run. “
9. Make visual clues
Keep a handwritten stop sign on your desk or bathroom mirror, or write down a mantra that helps keep you on track.
Dr. Smerling also recommends writing out a pros and cons list: What are the benefits? What are the negatives? By outlining the best and worst of a situation, you’re essentially beating your brain at its own game because you’ve already figured out all of the possibilities, and they’re staring right back at you.
10. Stop being a perfectionist
“Perfectionism and overthinking go hand in hand,” Dr. Albers says. “Perfectionism often fuels overthinking because perfectionists tend to scrutinize every detail, worry about making mistakes, and have high standards that are difficult or impossible to meet.”
This isn’t good for your overall mental health either, and in fact, the World Health Organization links severe anxiety disorders to this desire for perfectionism.
Unfortunately, according to a hallmark 27-year study published by the American Psychological Association, perfectionism is on the rise, so it may take a concerted effort on your part to break from this trend. It’s more important to find satisfaction in making progress than in making sure everything’s perfect.
Dr. Alber’s advice? “Challenge your inner critic.” If you struggle with constant self-evaluation—where thoughts spiral around possible outcomes, errors, or flaws—question the validity of these perfectionist thoughts. “[Try to] replace them with more balanced ones,” she says.
11. Envision a happy ending
“I do think that ‘manifesting’ and focusing your mind on positive outcomes can be really useful in reducing overthinking,” Dr. DiBlasi says. “I think the key is to start by reframing negative thoughts into more positive ones.” This intentional focus on a positive outcome can help to block confusing or negative thoughts. Picturing that end goal can also keep you motivated and distract you from the immediate worry.
In fact, one 2023 study published in the Journal of Consulting and Clinical Psychology found that people with generalized anxiety disorder who replaced worried thoughts with thoughts of the present moment, a positive memory, or visions of a future positive event experienced a decrease in anxiety and depression. This regular practice also strengthened positive emotions and the skills for enhancing them—while reducing worry in general, per the research.
12. Set a timer
When you give yourself too much time to make a decision, it can lead to overthinking. You’ll view the situation from too many angles and outcomes and end up stressing yourself out.
Dr. Cook likes the idea of scheduling a worry break, in which you give yourself a set time to identify the fear and think about worst-case scenarios. “Give yourself a specific amount of time to analyze a situation or make a decision—then move forward,” adds Dr. Albers. “Commit to doing nothing else during this time frame.”
Be mindful to adjust this “time limit” depending on how big of a decision you’re faced with.
13. Let go of control
Sometimes, you think that the only way something is going to get done correctly is if you do it. That puts way too much responsibility on your shoulders. Instead, understand that it’s okay to make mistakes and that potentially making a mistake can lead to learning and growth—both of which are very good things.
To do this, you’ll need to be kind to and patient with yourself. When you’re overthinking—say, about a test or job interview—Dr. Cook suggests telling yourself something like: “I know I tend to overthink things. I have plenty of evidence that I’m well-prepared for and can manage this test/job interview. I’ll put my arms around these thoughts like I would do to comfort a friend, let them flow in and out, and not grasp onto them.”
14. Surround yourself with positive people
Friends and family can also help you stop overthinking. “It can be helpful to have people in your life who really help to build your self-esteem and are able to speak positively about things,” Dr. DiBlasi says. “Positive energy and words can really be contagious and help us get out of our minds.”
One big caveat: Steer clear of “worry buddies,” friends who tend to overthink things just as you do. Just as positivity can be contagious, so can negative vibes.
One Harvard study that spanned nearly 80 years found that good relationships keep people happy and healthy. Reaching out to a positive thinker will help you think positively, too.
15. Live in the moment
Stop, slow down, and be grateful for the memories you are making right now. Explore the different parts of your life that bring you joy. This can help build your self-esteem and lead to less rumination, according to research on mindfulness published in The Journal of Positive Psychology.
Mindfulness-based cognitive behavior therapy (MBCT) may help in this regard. “It can teach you how to understand the relationship between the way you think and how you feel, and it also incorporates mindfulness practices such as meditation and breathing exercises,” explains Dr. Cook.
One small study, published in 2019 in the journal Frontiers in Psychology, found that both MBCT and compassion-focused therapy (CFT) significantly increased mindfulness and decreased rumination, anxiety, and stress. Another 2023 study (a randomized clinical trial) published in JAMA Psychiatry found that a mindfulness meditation practice helped reduce anxiety symptoms at a rate similar to commonly prescribed medications.
Am I overthinking?
People can experience overthinking in different ways, Dr. DiBlasi explains. “You might be replaying something that happened in your mind over and over or thinking through a decision repeatedly and often wondering if you made the right decision,” she says. Or, you may be less focused on the past but overthinking “what-ifs” to come.
Dr. Albers shares common overthinking scenarios:
- Ruminating on past mistakes: Replaying past errors repeatedly and obsessing over what you could have done differently.
- Worrying about the future: Constantly predicting worst-case scenarios or stressing over upcoming events that haven’t happened yet.
- Overanalyzing conversations: Overthinking what you said or how others might have interpreted your words, which often leads to unnecessary self-doubt.
- Decision paralysis: Struggling to make choices because you’re weighing every possible outcome extensively.
- Second-guessing yourself: Doubting your instincts or decisions, questioning if you made the right choice.
- Obsessive planning: Spending too much time planning or preparing for things to avoid uncertainty, which can be counterproductive.
- Waiting for a response: You send a message and notice a long pause before the person replies. Instead of assuming they’re busy or uninterested, you might start thinking, “Did I say something wrong? Are they annoyed with me? Did I offend them?” This can lead to unnecessary worry.
- Deciding what to wear: You spend a long time choosing an outfit because you’re worried about making the wrong impression, even though it’s just a casual outing or a routine day.
- Replaying conversations: After a chat, you obsess over whether you said the right thing, if you sounded confident, or if you should have said something differently, leading to anxiety.
- Checking and rechecking: You repeatedly check your work or your emails, worried you missed something or made a mistake, which can slow your productivity and increase stress.
When to seek professional support
“It’s common to engage in overthinking now and then,” Dr. Albers says. However, constant rumination—repetitive focus on negative feelings and concerns—can contribute to mood disorders such as depression and anxiety. “It often stems from maladaptive thought patterns, such as catastrophizing or jumping to conclusions.”
Overthinking may also be a sign of a chronic issue such as obsessive-compulsive disorder or unresolved trauma, she adds.
Dr. Albers says that some people can retrain their brain to break their overthinking habit. “However, for others, mental health support can significantly help,” she says. “A therapist will teach you mindfulness and cognitive behavioral therapy to help you cope with these thoughts.”
She says you should consider seeking help if overthinking begins to seriously impact your daily life, such as:
- Chronic anxiety or worry that interferes with work or activities
- Persistent difficulty making decisions or moving forward
- Feelings of worthlessness, hopelessness, or depression stemming from overthinking
- Physical symptoms such as sleep disturbances, fatigue, or increased stress levels
- If you notice you’re engaging in avoidance behaviors or compulsions driven by overthinking
- Your overthinking impacts your relationships significantly, like if you react to every text message
For daily wellness updates, subscribe to The Healthy by Reader’s Digest newsletter and follow The Healthy on Facebook and Instagram. Keep reading:
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Sources
- Kathryn Smerling, PhD, LCSW, a psychotherapist based in New York City
- Joan Cook, PhD, a clinical psychologist and Associate Professor in the Yale School of Medicine, Department of Psychiatry
- Johns Hopkins Medicine: "The Power of Positive Thinking"
- World Health Organization: Depression and Other Common Mental Disorders: Global Health Estimates
- American Psychological Association: "Perfectionism Is Increasing Over Time: A Meta-Analysis of Birth Cohort Differences From 1989 to 2016"
- The Harvard Gazette: "Good genes are nice, but joy is better"
- Harvard Second Generation Study: Study of Adult Development
- The Journal of Positive Psychology: "The positive effects of mindfulness on self-esteem"
- Frontiers in Psychology: "Effects of Mindfulness Based Cognitive Therapy (MBCT) and Compassion Focused Therapy (CFT) on Symptom Change, Mindfulness, Self-Compassion, and Rumination in Clients With Depression, Anxiety, and Stress"
