If your mind feels like it’s always ‘on’, rewinding the past, fast-forwarding the future & rarely resting, you’re in a tender, very human place.

Overthinking is a quiet storm. It doesn’t yell. It doesn’t explode. It is a coping mechanism that tries to keep us safe, but ends up making us feel stuck

It lingers. It loops. It makes you relive conversations, second-guess decisions & doubt your own clarity.

Most people will tell you to “just stop thinking so much.” But you and I both know, if it were that easy, you wouldn’t be here.

So, let’s break it down together with 10 tips to navigate the cycle of overthinking and find inner calm.

10 Ways That Answer, “How To Stop Overthinking”

1. Name It When It Happens

Overthinking thrives in vagueness. When you catch yourself spiraling, pause and name what’s going on:

“This is overthinking. This is my brain trying to protect me.”

By labeling it, you shift from being in the thought to observing the thought. And in that space, you give yourself the chance to come back to the present, where clarity has room to breathe.

2. Create a ‘Worry Container’

You don’t have to suppress your thoughts. In fact, doing so often makes them louder.
Instead, give them boundaries.

Pick a 10-minute window each day to intentionally worry. Set a timer. Vent in a notebook. Let it all out. And when time’s up, gently close the book, physically or mentally.

This tells your brain: “Yes, your fears are welcome. But they don’t get the whole day.”

3. Ask Yourself Better Questions

Overthinkers tend to ask unanswerable questions:

• “What if I fail?”
• “What if they think I’m not good enough?”

Try flipping them into grounded, kind questions:

• “What do I know for sure right now?”
• “What would I tell my best friend if they felt this way?”

This simple reframe can anchor you in reality and truth.

4. Use Your Body to Anchor Your Mind

Overthinking lives in the head. But emotional pain also impacts your body.

And, the quickest way out… is through the body itself. Take a slow walk. Feel your feet hit the ground. Run your hands under warm water. Press your palms together and breathe deeply.

You’re not trying to “escape” your thoughts, you’re reminding your nervous system: I am safe in this moment.

5. Create Small Closures

Overthinking often stems from unfinished loops. 

Didn’t get closure from a conversation? Write a letter you’ll never send.
Can’t decide between two choices? Pick one small step forward and test it out.
Too many tabs open in your mind? Close actual browser tabs.

Micro-closures create micro-freedoms.

6. Let Silence Be a Practice, Not a Punishment

Sometimes, we fill our lives with noise, scrolling, music, and endless productivity… because we fear what silence will bring.

But silence can be a soft place to land. Try just 5 minutes a day with no input. No phone. No podcast. Just you.

You might be surprised at how your thoughts begin to settle, not because you forced them to, but because you made space for them.

7. Notice the Pattern, Not the Content

Overthinking loves new costumes. Today it’s about your job. Tomorrow it’s your relationship. The day after, it’s your health.

But the pattern is often the same: fear, self-doubt, control. Instead of engaging with each thought like it’s new, try this:

“Ah, here comes the part of me that worries about being enough.”

When you notice the pattern, you stop falling for the storyline.

8. Give Your Inner Critic a Persona

That voice that says “You messed up” or “You’re not ready”?
Give it a name. A face. A silly hat, even. Call it The Overthinker, Nervous Nelly, or Judge Judy.

Talk to it kindly: “Thanks for trying to help, but I’ve got this.”

By externalizing the inner critic, you disempower it.

9. Engage in Meaningful Distraction

Not all distractions are bad. Some are grounding. When your mind is spiraling, engage in something absorbing but soothing:

• Chop vegetables slowly.
• Reorganize a drawer.
• Paint with no goal.
• Listen to instrumental music and doodle.

The goal isn’t to escape your thoughts; it’s to remind yourself that life continues outside of them.

10. Practice Compassion Over Control

This one’s the hardest and the most essential.

You will overthink again. That doesn’t mean you’ve failed. Overthinking isn’t something to conquer; it’s something to tend to, like an anxious child.

The question isn’t: “How do I stop this forever?”
It’s: “Can I meet myself gently when it shows up?”

Because the softer you are with your mind, the quieter it becomes.

One Last Thing…

If your mind feels loud sometimes, that’s okay.
It means you care deeply. You want to get things right. You’re thinking, because it matters.

You’re not doing it wrong; you’re simply learning how to relate to your thoughts in a new way.
One that’s softer. Kinder. More spacious.

And the fact that you’re here, reading this, says a lot. You’re already practicing awareness. You’re already moving forward.

So take a breath. Not to silence your thoughts, but to make room for peace beside them.

P.S. If you’re looking for a safe space to quiet the noise & reconnect with yourself, check out Jacqueline Kane’s Healing Circle. It’s a warm, supportive space for healing patterns and finding calm