Overthinking can creep in so quietly that you don’t even realise you’re doing it. One moment you’re fine, and the next your mind is running through every possible scenario, replaying conversations, or worrying about things that haven’t even happened.
It’s exhausting, and it can make you feel stuck, anxious, and drained.
The good news is that overthinking is a habit, not a personality trait. And like any habit, you can change it with the right tools and awareness.
Here are five simple ways to help you calm your mind and break the cycle.
1. Notice when your thoughts start spiralling
You can’t change a pattern you don’t notice.
Awareness is key when it comes to mindset work.
Often, overthinking begins with a trigger: a comment someone made, a worry about the future, a mistake from the past.
Start by asking yourself:
What set this off? What am I actually worried about? Is it fact or fear?
Sometimes simply naming it gives you back control. It separates you from the noise in your mind and makes it easier to slow things down.
2. Bring yourself back into the present
Overthinking usually pulls you into two places:
the past (what you should have said or done),
or the future (what might go wrong, the worst case scenario ).
The fastest way to calm this is to bring yourself back to the present moment.
Try:
• taking three slow, deep breaths
• noticing five things around you
• placing your feet flat on the floor and grounding yourself
• saying, “Right now, I’m safe. Right now, I’m ok.”
It sounds simple, but your brain responds well to grounding.
3. Question the thought, not yourself
When you’re overthinking, your mind treats every thought as if it’s the truth.
But thoughts are not facts. You are not your thoughts.
Ask yourself:
• Is this thought true, or is it an assumption?
• Is there actual evidence?
• If a friend said this about themselves, what would I say to them?
You’ll often realise you’re being far harsher to yourself than you would ever be to anyone else.
4. Give your mind something else to focus on
Your brain needs a redirect.
Not distraction to avoid the thought, but a gentle shift so you don’t stay stuck in the same loop.
Try something that engages your senses or uses your hands:
• go for a walk
• tidy a small area
• listen to calming sounds
• stretch your body
• write the thought down and close the notebook
This gives your brain the message: We’re moving now. The loop is over.
5. Set a time limit for worrying
This one is surprisingly effective.
Give yourself a “worry window” ten minutes a day to think, write, or reflect on anything that’s bothering you.
When the time is up, close the thought and get on with your day.
This helps your brain understand that worrying has boundaries, instead of letting it take over your whole day.
Final Thoughts
Overthinking isn’t a sign that something is wrong with you. It’s a sign your mind has been doing too much for too long. With small daily shifts, you can calm your thoughts, feel more in control, and create space for peace again.
If you’d like deeper support with this, or you’re ready to break the cycle for good, feel free to reach out.
I help women move from constant overthinking to feeling clearer, calmer, and more confident in their everyday life.
