Overthinking is a common struggle that can lead to increased anxiety, stress, and negative emotions. Most thoughts and feelings are very temporary. However, it is the chain of thoughts and emotions we may engage in that causes these undesired feelings to outstay their welcome. If you struggle with overthinking, you are not alone; there are several strategies you can use to reduce or eliminate habits of overthinking and improve your mental well-being.

One of the most effective ways to stop overthinking is to practice mindfulness. Most habits to overthink can become pre-conscious events meaning they start before we make the decision to start thinking about them. Mindfulness involves paying attention to the moment without any judgment. This can help you become more aware of your thoughts and feelings and learn to lean into the ones you want and lean away from the ones you do not want. By focusing on your experience in the present moment, you can consciously reduce your tendencies to ruminate on the past or worry about the future.
Another effective strategy is to engage in activities that help soothe you and reduce stress. This might include exercise, meditation, or any other activity that helps you feel calm and reset. By taking time to relax and refill your personal gas tank, you can tolerate the urge to overthink more effectively and reduce the emotional intensity of overthinking habits.
One can also help themselves with overthinking by identifying the triggers that lead to overthinking. These might include certain situations, people, or events that tend to set off overthinking habits. By becoming more aware of your triggers, you can take steps to intervene or develop response plans and/or coping strategies to manage these thought habits such as distractions with meaningful activities.
In addition to these strategies, it can be helpful to seek support from trusted friends, family members, or a therapist. Talking to someone about your overthinking experiences can help gain perspective and find solutions to this struggle that works for you and your values.

Lastly, it is important to be patient with yourself. Overthinking is a very common and normal part of the human experience, and it is important to keep in mind that it is okay to make mistakes and have difficult emotions with a lot of thoughts attached to them. By being compassionate and patient with yourself, you can reduce overthinking without any judgment or distress.

If you struggle with overthinking and other habits that reinforce undesired emotions, then we encourage you to commit to yourself and feel free to reach out to trusted supports in your life or reach out and make an appointment with one of Modern Therapy’s experienced therapists.