5 Ways to Stop Overthinking (According to a Therapist for Chronic Overthinkers)

A lot of the people I work with as a licensed therapist aren’t just “a little anxious.” They’re chronic overthinkers. And like my clients, just because you know the signs of overthinking and why you’re always overthinking doesn’t mean you know what to do about it. So let’s get practical! 

Here are 5 therapist-approved ways to stop overthinking that you can start using right away:

1. Set aside “worry time” in your schedule. 

Seriously! Block off 5-10 minutes on your calendar and set a reminder for yourself. When your designed “worry time” comes up, you can write out a worry list (or use voice-to-text if you’re using your phone or computer).

When your time is up, close your journal or close out your Notes app. The more you practice this, the more you train your brain to contain overthinking instead of letting it run your life all day long.

2. Move your body (but don’t overstimulate yourself).

Movement can provide relief, but it’s important to not stress your body out even further. When you’re overthinking, your nervous system is already activated.

So instead of intense workouts (like CrossFit or distance running), try low-stimulation movement like:

• Yin yoga

• Stretching

• Qigong

• Slow walking

Lower intensity movement can help you release some stress without spiking your heart rate any further.

3. Play the fun version of the “what-if” game.

Overthinking is basically your brain playing a very committed game of: “What’s the worst that could happen?” And while it might sound weird, this tells us that your overthinking mind is actually very creative. But what if you used that creativity to check out the other end of the spectrum?

Even if it doesn’t feel believable, start generating some ideas of all the ways things could go well. Like this:

“What if I actually find parking super close to the restaurant?”
“What if I end up hiring a virtual assistant who makes my business feel fun again?”
“What if I end up loving my new haircut?”

Or:

“What if I actually find parking right away?”

“What if this decision works out in my favor?”

“What if I end up liking this more than I thought?”

Bonus points if you notice how it feels to imagine these best-case scenarios coming to life. Even if you don’t fully believe these statements, you’re giving yourself an opportunity to practice mental flexibility, which helps reduce overthinking.

4. Reduce information overload.

Give yourself a break from doomscrolling. While it’s normal to want to stay informed, too much time engaging with online media can be overwhelming for your mind and body. I’m a big fan of Opal for reducing screen time and setting a schedule for when certain apps are available on your phone.

5. Lower your sensory input to calm your mind.

It’s easy to forget that we’re constantly taking in information from our senses too. Sometimes overthinking is a byproduct of sensory overload. So dim the lights, change into a comfortable outfit, and put on some noise cancelling headphones to see if reducing sensory input is supportive for you. This can help your brain stop scanning for more input, which can also reduce overthinking.

Bonus Tip: Reach out to me for Anxiety Therapy if you live in Colorado or Oregon.

If you’re located in either Colorado or Oregon, you can reach out to me for a free consultation call for 1:1 therapy! One of the best part of 1:1 support is that we can get hyper-specific about which tools will be most effective for you. We can also use powerful methods like Brainspotting to process the root causes of your overthinking too.

If you’re located in another state, I recommend using Psychology Today or Inclusive Therapists to find a therapist licensed to practice in the state you live in.

TL;DR

Overthinking doesn’t have to be your norm. Between reducing how much information you take in (including sensory information), gently moving your body, and strategically processing your worries, relief is possible!

And of course, if you want customized support so you can stop overthinking, therapy for overthinking is available too! 

Hi! I’m Halle, an Anxiety Therapist in Colorado.

I work with anxious adults who overthink every decision they make out of fear of making a mistake.

If you live in either Colorado or Oregon, I’d love to work with you in weekly therapy or in an intensive! Book your free intro call to get started!