Replaying old conversations or stressing about the future? We all know how hard it can be to constantly overthink a situation or future event. That constant mental chatter is known to impact your mood, affect your job performance, and ultimately lead to unnecessary stress. But with a few tips and psychological strategies such as reframing and removing distractions, you can decrease the amount of time you spend overthinking and potentially even stop it.

Quick look:

• Overthinking is repetitive, looping thoughts that keep you stuck and can lead to anxiety, burnout, and depression in high‑stress jobs.
• Triggers include perfectionism, fear of mistakes, past trauma, and decision overload in fast‑paced environments.
• Strategies like noticing and naming thought patterns and reframing situations help break the cycle.
• Grounding techniques such as deep breathing, the 5‑4‑3‑2‑1 method, and healthy distractions like exercise or creative hobbies calm the mind.
• Reducing cognitive load through decluttering, limiting notifications, and simplifying decisions supports clearer thinking and focus.

What overthinking is and why it matters

Overthinking is what happens when your mind keeps circling the same thoughts, often about something that’s already happened or something that hasn’t happened yet. It might look like second-guessing a conversation from earlier in the day or imagining every worst-case scenario before a meeting. Instead of solving a problem, overthinking tends to keep you stuck in it.

Overthinking often happens when you’re trying to work, rest, or sleep, but your mind keeps going back to the same thing. This constant stream of thoughts wears you out and leaves you feeling on edge, mentally and physically. For people working in fast-paced or high-stress jobs like construction, it can lead to things like anxiety, burnout, or even depression.

Some of the most common causes of overthinking include perfectionism, fear of making the wrong choice, past trauma, or just having too many decisions to make in a day. People who feel overwhelmed by responsibility or stuck in uncertainty are especially prone to it.

You might not always realize you’re overthinking, but if any of this sounds familiar, there are techniques known to help you reduce and stop overthinking.

5 tactics to stop overthinking and calm the mind

Photo courtesy of Canva.com

1. Notice and name your thought patterns

The first step to learning how to stop overthinking starts with noticing when it’s racing. Overthinking often happens automatically, so bringing awareness to your thought patterns can help you interrupt the cycle before it spirals.

Try paying attention to when you feel stuck in your head. Are you replaying a conversation, worrying about a decision, or imagining worst-case scenarios? When you catch yourself thinking in circles, try calling it out. Putting a simple label on it can make the thought feel less heavy.

Journaling can be a great way to track these moments. You could also use voice notes or a thought-tracking app to capture your thoughts in real time. After a while, you’ll start to notice your triggers. Maybe it’s a project deadline or an awkward conversation. You don’t have to fix it right away. Just being aware can help you take a step back and reassess the pattern.

2. Shift your perspective with reframing

Overthinking often makes problems feel bigger than they really are. Reframing is a simple mental tool that helps you look at a situation from a different angle. Instead of getting caught in a loop, you can shift your perspective and reduce the emotional weight of your thoughts.

The next time your mind starts to spiral, stop and ask yourself a few grounding questions. For example:

• “Will this still matter next week?
• “What is the likelihood that this will actually happen, or has this happened in the past?” 
• “Can I break this down into small steps?”
• “Is there a positive outcome that can come from this?”

These types of reframing questions help create distance between you and the stress. They also add logic to an intense emotional moment, which can soften your reaction and help you move forward without as much stress. Reframing won’t erase the issue, but it can make it feel more manageable.

3. Practice grounding and relaxation techniques

When your mind starts to race, it can feel impossible to stop overthinking. In these moments, it helps to focus on what’s right in front of you. Simple things like breathing exercises or tuning into your surroundings can pull you out of your head. These kinds of tools help your body relax and give your brain a break.

Breathing techniques like BAMO breathing or the 4-7-8 method are easy to learn and can slow your heart rate within minutes. These breathing patterns tell your nervous system that it’s safe to relax.

You can also try body scans or guided meditations using apps like Headspace or Calm. These practices help you tune into physical sensations and shift away from racing thoughts.

You could also try going for a walk and really paying attention to what’s around you. If you want something more structured, try the 5-4-3-2-1 trick. Try naming five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. It’s a quick reset when your thoughts feel too loud.

4. Employ healthy distractions and actions

Sometimes the best way to quiet your mind is to get out of your head and into your body. Healthy distractions can give your brain a reset by shifting your focus to something active, engaging, or hands-on. Here are some examples to start with:

• Physical activity: Getting active is one of the fastest ways to interrupt the cycle of overthinking. Whether it’s stretching, going for a walk, or lifting weights, movement helps release tension and boosts feel-good chemicals in the brain.
• Creative hobbies: Painting, working with clay, doing puzzles, or playing music can help you channel your thoughts into something constructive. These kinds of activities don’t require overanalyzing. They let you focus on the process instead of the outcome.
• Spending time with others: This can include cooking a meal with your family, playing in a beer league sport, or simply going for a morning walk with your friends. Anything that requires you to use your senses or stay present in the moment can bring welcome relief from constant mental chatter.

5. Reduce cognitive load by removing distractions

It’s no secret that social media has created an easy way to become distracted for hours. But the same thing that can lead to distractions can lead to overthinking. Our brains aren’t meant to handle this much information in such a short amount of time.

Removing these distractions or putting daily limits on them can greatly reduce cognitive load and help you reduce your overthinking. You can start by placing your phone in your bag or away from your sightlines so you’re not inclined to pick it up. 

You can also set daily limits on your phone for a specific social media platform if you feel like you spend too much time on it. This will lead to a push notification once your time is up, reminding you of how long you’ve been using your phone. Or you can remove notifications from apps you tend to get a lot of notifications from. 

Small choices like these can add up to less stress. It also helps to limit the noise around you. The fewer alerts popping up, the easier it is to think clearly.

Key takeaways

Overthinking is a habit your brain can break with the right tools and practice. Knowing how to stop overthinking with proven techniques takes time. Small changes, like noticing your thought patterns, your environment or pausing to take a few deep breaths, will slowly shift your mindset and reduce mental strain.

You don’t have to do everything all at once. Pick one or two tasks that seem doable and see how they feel. Eventually, it will get easier to stay calm, focused, and grounded when your thoughts start to speed up.

For more mental health support, explore these helpful resources:

• Beating burnout in high-stress jobs
• Mental health resources for depression
• Programs to support mental wellness
• Mental health tips for executives
• How workplace stress impacts heart health

Subscribe to our newsletter for more mental health tips, tools, and updates built for people in high-pressure industries.