How to stop overthinking—and start living

Everyone overthinks sometimes. But some people do it more frequently than others. Some of these individuals could have anxiety disorders, but not everyone does. "There are people who have levels of overthinking that are just pathological," says clinical psychologist Catherine Pittman, an associate professor in the psychology department in Saint Mary's College in Notre Dame, Indiana. "But the average person also just tends to overthink things." Pittman is also the author of “Rewire Your Anxious Brain: How to Use the Neuroscience of Fear to End Anxiety, Panic, and Worry.” Chicago-based clinical psychologist Helen Odessky, Psy. D. shares some insight. "So often people confuse overthinking with problem-solving," says Odessky, the author of “Stop Anxiety from Stopping You.” "But what ends up happening is we just sort of go in a loop," Odessky says. "We're not really solving a problem."

Overthinking is rooted in uncertainty. "Because we feel vulnerable about the future, we keep trying to solve problems in our head," says David Carbonell, a clinical psychologist and author of “The Worry Trick: How Your Brain Tricks You into Expecting the Worst and What You Can Do About It.” Picture this: you've had a fight with your boss. You start to freak out and tune into the worry channel. Your thoughts go in a loop like this: What if he fires me? I was really hoping to buy a house this year. What if I don't get another job? What if this destroys my career? It can really take off.

Understanding the benefits of therapy can be crucial when these thought loops become overwhelming, as therapy offers ways to interrupt these patterns.

The process of overthinking is not really clear to scientists. But it probably engages the same parts that are involved in anxiety and fear. The cerebral cortex is the seat of all thinking. "It's the logical part of the brain that can bring up memories and help us think about and anticipate things," says Pittman. But if you let yourself obsess about something—say, whether your sister is mad at you—you will soon have the amygdala's attention.

It's the brain's emotional center, and research has found it to be involved in anxiety and fear. That's when things get dramatic. "The amygdala makes our heart pound, says Pittman. "It makes us feel uneasy and gives us muscle tension." She explains that the more you worry about something, the more you train your brain to think about it—and the more you activate the amygdala. It can become a vicious cycle, and you could put yourself at risk of anxiety disorders in the future.

Overthinking is like a vacuum of some kind—it sucks you in. "It removes us from active participation," says Carbonell. "The more we are engaged in overthinking, the less we are actually doing things in the physical environment." But it's possible to defeat this pattern of thinking and win your life back. Pittman has a startling suggestion. "Telling yourself not to have a certain thought is not the way to not have the thought," she says. “You need to replace the thought."

What if she were to tell you to stop thinking about pink elephants? What are you going to think about? That's right: pink elephants. If you don't want to think about a pink elephant, conjure up an image of, say, a tortoise. "Maybe there's a big tortoise holding a rose in its mouth as it crawls," says Pittman. "You're not thinking about pink elephants now." She also asks her clients to set aside some time for the obsessing later. "I often tell them: Can we schedule a time for you to worry from 4 to 5 p.m. and that's all you do during that time?" Pittman says.

You can always go back to the topic of overthinking later if it really needs to be addressed. Then you can make a plan to deal with it. Once you have a plan of action in place, you will be less likely to be tempted to go back to the original worry. Knowing the reasons to go to therapy can help when deciding if professional support is needed to create such a plan and break free from these cycles.

Overthinking can feel like being stuck in a mental loop, but metacognitive strategies can help you shift your relationship with thoughts. Instead of trying to suppress or fight your thoughts, metacognitive tools help you become aware of them and detach from their grip. Here are a few simple techniques to try:

1. Thought Awareness Start by noticing when your mind starts to spiral. Simply acknowledge the thought without judgment. For example, you might say, “I’m having the thought that this situation is out of my control.” Recognizing your thoughts is the first step in distancing yourself from them.
2. Detached Mindfulness This technique involves observing your thoughts as if they’re clouds floating by. Rather than getting caught up in the worry, simply watch the thought come and go. By practicing mindfulness, you train your mind to let thoughts pass naturally without attaching extra meaning or emotion to them.
3. Naming the Worry, Then Letting It Pass When a worry pops up, try naming it: “That’s a worry about my future.” By labeling the worry, you allow yourself to step back and gain perspective. Once you've named it, you can let it float away. This helps you avoid over-identifying with the worry.
4. Questioning the Thought Ask yourself, “Is this thought helpful? Is it based on facts, or am I assuming the worst?” This simple check-in can create a gap between you and your thoughts, allowing you to redirect your attention to something more productive or calming.
5. Practice “Letting Go” Imagine placing your thoughts in a balloon and watching it float away. This visualization allows you to release the grip your thoughts have on you, making it easier to focus on the present moment without being overwhelmed.

By practicing these metacognitive techniques, you can create space between yourself and your thoughts. Over time, this helps break the cycle of overthinking and stay more in the present moment.

Becoming self-aware can go a long way in helping you deal with overthinking in the long term. Carbonell suggests a strategy. "Pay a little more attention," he says. "Say something like: I'm feeling kind of anxious and uncomfortable. Where am I? Am I all in my head? Maybe I should go take a walk around the block and see what happens." You have to recognize your brain is in overdrive mode, and then try to snap out of it. "Do something in real time and real life rather than sitting and thinking," says Carbonell. Moreover, in these turbulent times, it can be impossible not to spend an inordinate amount of time stressing about the state of the world.

But let's face it: some problems are better left for others to solve. Ask yourself: Should you really be mulling over this specific problem? "Is there going to be a nuclear attack? Unless you work at the Pentagon, you don't need to solve that problem," says Odessky. Just remember that you won't overcome the habit of overthinking in a few days. But with repeated practice, you will teach your mind to be calm during times of stress and not go into overdrive.

Overthinking can sometimes feel like a heavy weight on your shoulders, and when it starts to interfere with your daily life, it might be more than just a habit. Overthinking can be tied to deeper emotional patterns, like anxiety, burnout, or unresolved stress. If you’ve found yourself stuck in a loop that’s hard to break, it’s important to remember that you don’t have to figure it out alone.

Seeking support, whether through therapy or mental health coaching, can offer a new perspective and provide the tools you need to regain balance. Therapy can help you explore any underlying issues and develop coping strategies for when overthinking becomes overwhelming. A mental health coach can guide you toward actionable steps for goal-setting and personal growth, helping you move forward with confidence.

With the Headspace online therapy program, you’ll have access to a dedicated Care Team — real, licensed professionals who can help you navigate your mental well-being and find the support that feels right for you. Whether you need expert guidance, compassionate listening, or personalized resources, we’re here to help you every step of the way.

If you're already enjoying your trial, take advantage of the full library of meditations, courses, and mental health resources. From mindfulness techniques to stress-relief exercises, Headspace offers a variety of tools to help you manage overthinking and learn how to stop worrying.

Remember, seeking support is a sign of strength, not weakness. You don’t have to carry the weight of overthinking alone.