How to Stop Overthinking and Take Control of Your Life

Ever find yourself lying in bed at 2 AM, running through a conversation from earlier and thinking, "Ugh, why did I say that?" Yeah, me too. Overthinking is exhausting. It can turn the tiniest, most insignificant thing into this huge, anxiety-inducing monster. But let’s be real—how many of those terrible scenarios we imagine actually come true? Almost none.

So, how do we stop this cycle and get back in control? Here are some things that have helped me (and trust me, I’ve been deep in the overthinking rabbit hole).

1. Catch Yourself in the Act

The first step? Noticing when you're overthinking. It’s sneaky—it disguises itself as problem-solving, planning, or being "responsible." But if you’re just playing the same thoughts on repeat, you're stuck. When I catch myself spiraling, I literally say out loud, "Oh, there I go again." Sounds silly, but it helps snap me out of it.

2. Ask Yourself: Is This Even a Big Deal?

Be honest—will this thing you’re obsessing over even matter in a week? A month? A year? I used to stress over every email I sent at work, like, "Did I phrase that right? Should I have used an exclamation mark instead of a period?" But you know what? No one else was thinking about it. Realizing that most of the stuff we overthink is completely forgettable is a game-changer.

3. Give Yourself a "Worry Window"

I know, it sounds weird, but setting aside "worry time" actually works. Instead of letting anxious thoughts hijack your entire day, give yourself 15 minutes (maybe after dinner) to worry about anything you want. When a stressful thought pops up outside that time, remind yourself, "Not now, I’ll deal with this later." And nine times out of ten, by the time your "worry time" rolls around, you won’t even care about it anymore.

4. Do Something—Anything!

Overthinking thrives on inaction. The best way to break the cycle? Move. If you’re stressing about a work project, just start working on it. If you’re dissecting a text from a friend, call them. Overthinking is just mental gridlock, and taking action is like hitting the gas.

5. Be Here, Right Now

Mindfulness doesn’t have to mean meditating on a mountain. It just means pulling yourself into the present moment instead of getting lost in your head. One trick that works for me? The "5-4-3-2-1" method: notice five things you can see, four things you can touch, three things you hear, two things you can smell, and one thing you can taste. It forces your brain to focus on reality instead of imaginary worst-case scenarios.

6. Talk It Out

Overthinking loves silence. The more you keep your worries locked up in your head, the worse they get. Call a friend, vent to your dog, write it down—anything to get the thoughts out of your brain and into the world. Half the time, just hearing yourself say it out loud makes you realize it’s not that big of a deal.

7. Let Go of the Illusion of Control

A lot of overthinking comes from wanting to control everything. Spoiler: you can’t. No matter how much you analyze something, life will still do its thing. Learning to roll with it instead of trying to control every outcome? Absolute freedom.

8. Be Nicer to Yourself

You’re going to make mistakes. You’re going to say dumb things. You’re going to make a decision and later realize there was a better one. Welcome to being human! Nobody has this life thing all figured out, so cut yourself some slack. No one else is judging you as hard as you’re judging yourself.

Alright, So What Now?

Stopping overthinking isn’t about shutting off your brain (that’s impossible). It’s about managing your thoughts in a way that doesn’t leave you mentally drained. The more you practice letting go, the easier it gets. And honestly? Life feels a whole lot lighter when you’re not carrying around a million "what ifs."