How Can I Stop Overthinking?

By: Sarah Murcko, Licensed Therapist

How to Stop Overthinking (Before It Spirals Out of Control)

Ever find yourself lying awake at night replaying a conversation, analyzing what you said, what they said, and what you should have said? Yeah, me too. Overthinking is sneaky. It disguises itself as “being prepared” or “caring a lot,” but really, it’s mental clutter that steals your peace.

If you’re stuck in your head more than you’d like to admit, here are a few things to try:

1. Name It for What It Is

The moment you notice your thoughts looping, pause and call it out:
“Oh hey, I’m spiraling again.”
Awareness is powerful. It moves you from reacting to redirecting and allows you to take responsibility for your next steps.

2. Get Out of Your Head and Into Your Body

Overthinking keeps you disconnected. Try grounding exercises:

Wiggle your toes.
Put your hand on your heart.
Name 5 things you can see, 4 you can touch, 3 you can hear… you get the idea.

It doesn’t have to be fancy—it just has to interrupt the spin.

3. Ask a Better Question

Instead of: “What if everything goes wrong?”
Try: “What do I need right now?” or “What’s actually true in this moment?”
Redirect your brain toward peace, not panic.

4. Write It Out

Seriously, get it on paper. Thoughts feel bigger when they’re swirling. Seeing them written down gives you perspective and helps separate fact from fear. It can also help you determine what’s most important or relevant for your current situation.

5. Set a Time Limit

Overthinking loves to take up unlimited space. You don’t have to make a decision or solve the world’s problems at 2:00 a.m. Give yourself permission to revisit it tomorrow with a clearer mind.

Bottom line: You’re not failing because you overthink. You’re human and even with the best tips and tricks, our minds can wander and take on a world of it’s own. But the good news? You don’t have to stay stuck there. Little by little, you can learn to shift the pattern starting with noticing it, naming it, and choosing to return to peace on purpose.