How to Stop Overthinking and Why it Feels Like a Mental Trap
A client once told me, “I spend more time thinking about doing things than actually doing them.” They felt trapped in their thoughts, replaying conversations, second-guessing decisions, and worrying about things outside their control.
Sound familiar? Perhaps you find yourself reliving past mistakes, worrying about the future, or struggling to make decisions—even simple ones like what to eat for dinner. If so, you’re not alone.
Overthinking can feel like a mental hamster wheel, draining your energy and making even small choices overwhelming. But the good news is that you can break free. As a therapist, I’ve worked with many people who’ve learned how to quiet their minds and regain mental clarity using research-backed strategies.
Here’s how to stop overthinking and start living with more ease.
1. Recognize the Signs of Overthinking
Overthinking disguises itself as problem-solving, but instead of leading to action, it keeps you stuck in worry loops.
A friend of mine once spent weeks agonizing over a job offer. Instead of weighing the pros and cons and making a decision, she kept obsessing over every possible outcome. In the end, the stress of indecision exhausted her more than the job itself ever could. Ironically, sometmes the worry can affect us in ways that cause us to perform more poorly in job interviews and similar situations.
Common Signs You’re Overthinking:
- Replaying conversations in your head, wondering if you said something wrong.
- Struggling with “paralysis by analysis”—feeling stuck in decisions.
- Feeling mentally exhausted from overanalyzing everything.
- Having difficulty letting go of past mistakes or embarrassing moments.
- Why It Happens:
The brain’s job is to protect you from danger, but in modern life, it can mistake simple choices for life-or-death situations. Recognizing when you’re caught in this overthinking trap is the first step to stopping it.
2. Challenge Your Thoughts with Cognitive Techniques
A client once told me, “I always assume the worst will happen. I don’t know how to stop.” This is a classic example of a cognitive distortion—when your brain automatically jumps to negative conclusions without real evidence. Let’s talk about cognitive distortions.
Common Cognitive Distortions:
- Catastrophizing – Assuming the worst possible outcome.
- All-or-Nothing Thinking – “If I mess up, I’m a failure.”
- Mind Reading – “They probably think I’m awkward.”
How to Reframe Overthinking:
✔ Identify the thought: “What if I fail at this job interview?”
✔ Challenge it: “What proof do I have that I will fail?”
✔ Replace it with logic: “I’ve succeeded before, and I can handle this.”
This technique, based on Cognitive Behavioral Therapy (CBT), rewires the brain to challenge negative thought loops. Over time, your mind learns how to stop overthinking and instead to think in a healthier, more balanced way.
3. Ground Yourself in the Present Moment
When I first learned mindfulness, I thought it meant clearing my mind completely—which sounded impossible. But mindfulness isn’t about stopping thoughts; it’s about observing them without getting tangled up. Mindfulness teaches us how to stop overthinking by its nature.
Quick Mindfulness Exercises to Interrupt Overthinking:
🌿 The 5-4-3-2-1 Grounding Method – Identify 5 things you see, 4 things you touch, 3 sounds, 2 smells, and 1 taste.
🌿 Box/Square Breathing – Inhale 4 sec → Hold 4 sec → Exhale 4 sec → Hold 4 sec.
🌿 “Name It to Tame It” – When a stressful thought arises, label it: “This is just my anxiety talking. I don’t have to listen to it.”
Practicing these small techniques daily helps you stay present instead of getting lost in overthinking.
4. Take Action: Move from Thinking to Doing
Overthinking is fueled by inaction. The longer you analyze, the harder it is to act.
A client once told me she’d been “thinking about starting therapy” for over a year but couldn’t commit because she kept analyzing the “perfect timing.” When she finally booked a session, she realized she’d spent valuable months stuck in indecision.
How to Break the Overthinking Cycle:
🔹 Set a decision deadline – Give yourself 24 hours to decide.
🔹 Use the 2-minute rule – If something takes less than 2 minutes, do it immediately.
🔹 Break tasks into smaller steps – Instead of thinking, “I have to write a report,” say, “I’ll write one sentence.”
The key is progress, not perfection.
5. Limit Information Overload
Too much information fuels overthinking. Endless social media scrolling, news consumption, and Google rabbit holes keep your brain overloaded. Is it time to do a digital detox?
Digital Detox Tips:
📵 Set phone-free zones – No scrolling before bed.
📵 Unfollow anxiety-triggering content.
📵 Limit Google searches for worst-case scenarios.
Your brain needs space to think clearly.
6. Train Your Brain to Let Go of Control
A client once said, “I overthink because I feel like I need to control everything.” But here’s the truth: Some things are beyond our control—and that’s okay. Ask yourself whether the issue at hand is one you have control over.
How to Accept Uncertainty:
🔹 Ask yourself, “Will this matter in a year?”
🔹 Use visualization – Imagine your worry floating away like a balloon.
🔹 Remind yourself: “Some things don’t have a perfect answer, and I can handle uncertainty.”
Letting go doesn’t mean giving up—it means freeing yourself from unnecessary mental weight. This is a key part of learning how to stop overthinking.
7. Know When It’s Time to Seek Professional Help
If overthinking is disrupting your life, therapy can help.
When to Consider Therapy:
âś” Overthinking is causing sleep issues, stress, or anxiety.
âś” You feel stuck despite trying multiple strategies.
✔ It’s interfering with work, relationships, or overall well-being.
How Therapy Helps:
- CBT helps rewire negative thought loops.
- Clinical Hypnotherapy can access the power of the subconscious to help you learn how to stop overthinking.
- EMDR therapy can process deep-rooted fears and trauma.
- A therapist provides perspective, coping tools, and guidance tailored to you.
- Seeking therapy isn’t a last resort—it’s a step toward mental clarity.
Conclusion: Small Shifts, Big Results
Overthinking won’t disappear overnight, but small changes lead to big shifts and can help you learn how to stop overthinking.
- Try breathing techniques to calm your mind.
- Challenge negative thought patterns with logic.
- Take action instead of staying stuck in analysis paralysis.
- If self-help strategies aren’t enough, therapy can help you break the cycle for good. You don’t have to stay trapped in your thoughts—mental clarity is within reach.
Meet the Therapist
Jody Morgan, LCSW, CCTP is the founder of the Morgan Center for Counseling and Wellbeing in Boca Raton. He is a compassionate counselor dedicated to helping individuals grow and heal. With extensive training and certifications, Jody specializes in trauma-focused treatments, including focusing on related anxiety, depression, and grief. He works with clients who want to learn how to manage anxiety and grief.
- Licensed Clinical Social Worker (LCSW)
- Certified Clinical Trauma Professional
- EMDR Certified
- Advanced Certificate in Heart-Centered Clinical Hypnotherapy
- Certificate in Inetrgral Breath Therapy (Integration Concepts)
At Morgan Center, Jody Morgan provides private psychotherapy services that lead to lasting relief. His experience and evidence-based techniques help clients overcome the effects of grief, trauma, anxiety and to achieve meaningful change. He has helped countless clients learn to manage anxiety and how to stop overthinking. Our treatment services are tailored to meet the specific needs of individuals affected by these issues, offering emotional support and guidance.
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