How To Stop Overthinking: 3 Simple Ways To Calm Your Mind
Anxiety and thinking a lot is not automatically a bad thing. Anxiety is part of how our body keeps us safe. Anxiety alerts us to danger and helps us prepare for challenges ahead. When combined with thoughtful planning, it can even motivate us to take meaningful action.
However, when we are carrying a heavy load of life stressors (especially identity related stressors) like racism, discrimination, or pressure to “fit in” our worry response can get stuck on overdrive. This can push us into the territory of anxious overthinking, where instead of helping us move forward our thoughts leave us frozen, drained, and disconnected from the present moment.
Why the brain gets stuck in overthinking mode
Overthinking is the brain’s way of trying to solve a problem by considering every possible outcome. The intention makes sense. Our mind wants to protect us, but the process can quickly spiral.
Here’s what the cycle often looks like:
Worry —> Racing Thoughts —> Physical Stress —> More Worry
It often starts with worry charged by ‘what ifs’
The brain then spins into worst-case scenarios which fuels racing thoughts
The body responds with stress: muscle tension, racing heartbeat, restlessness
The physical discomfort feeds back into the worry and the cycle continues
Instead of moving towards solutions, we become trapped in mental loops. Studies show that repetitive negative thinking is strongly linked with anxiety, depression and difficulty sleeping. Overthinking doesn’t just happen in our heads, it wears down our whole body.
What anxiety and overthinking look like
When we think of anxiety, overthinking is often the first thing that comes to mind. Racing thoughts and mental spirals are definitely a hallmark sign, but anxiety tends to show up in many other ways too.
Mental and Cognitive Signs
Worry that keeps jumping from one thing to the next
Trouble focusing or feeling like mind goes blank mid-task
Second-guessing decisions, even small ones
Physical Signs
Feeling restless or wound up, like can’t fully relax
Trouble sleeping, either taking forever to fall asleep or waking up often
Body tension, headaches, or stomach discomfort that won’t seem to go away
Emotional Signs
Irritability or snapping at small things
Feeling uneasy or like “something bad” is about to happen
Stuggling to calm down once the body and mind are activated
These signs all feed into overthinking. When our body feels tense and restless, our brain is more likely to stay on high alert. When we are exhausted from lack of sleep it is harder to make decisions, which fuels more second guessing. And when our emotions feel overwhelming it is easy to get caught in loops of “what if” thoughts that are hard to shut off.
3 simple tools for emotional regulation
While overthinking can feel overwhelming, there are accesible ways to step out of the loop and bring ourselves back to the present. Here are three simple practices:
Grounding with your enviornment
Grounding helps reconnect us to the present moment instead of being trapped in our thoughts. My favorite technique to recommend is the 5-4-3-2-1 senses exercise:
. 5 things you can see
. 4 things you can touch
. 3 things you can hear
. 2 things you can smell
. 1 thing you can taste
Because our senses only exist in the here and now, this exercise pulls us out of the “what ifs” and brings us back into the moment.
Breath reset
Regulating our breath directly calms our nervous system. Box Breathing is a simple and discreet method to try:
Inhale through the nose for 4 counts.
Hold for 4 counts.
Exhale through the mouth for 4 counts.
Hold for 4 counts.
Repeat 4 to 5 times until the body starts to settle.
Naming your thoughts
When thoughts feel overwhelming, it helps to remember that a thought is just a thought, not a fact. Try saying: “I’m noticing the thought ___” and fill in the blank.
For example: “I”m noticing the thought that people will judge me if I’m fully myself.”
By labeling it as a thought, we create distance from it. This makes it easier to decide whether it’s useful or simply a story our brain is telling us.
Conclusion
Anxiety isn’t the enemy, we need it to navigate challenges and stay safe. But when it tips into overthinking, it can drain us instead of guiding us. The good news is that with small daily practices like grounding, breath resets, and naming thoughts we can interrupt the cycle and reconnect to the present moment.
Overtime, these practices build a steady sense of safety inside ourselves. This reminds us that even when our thoughts spiral we always have tools to bring ourselves back home.
