top of page


Overthinking is a common struggle that many people face, myself included.

It can be exhausting to constantly ruminate on thoughts and ideas, replaying scenarios in our minds and analyzing them.

Overthinking can lead to anxiety, depression, and a sense of paralysis, making it difficult to move forward and take action.

Personally, I've found that overthinking often stems from a fear of the unknown.

When we don't have all the information or certainty about a situation, we fill in the gaps with assumptions and hypotheticals. This can spiral into a cycle of negative thinking, where we imagine worst-case scenarios and convince ourselves that they are inevitable.

So how can we cope with overthinking? Here are a few strategies that have worked for me:

  1. Write it out: Sometimes it can be helpful to get our thoughts out of our heads and onto paper. Writing can help us process our emotions and gain perspective on our situation. Try journaling for a few minutes each day, or writing a letter to yourself or someone else to express your thoughts and feelings.

  2. Practice mindfulness: Mindfulness is the practice of being present and aware of your thoughts and feelings without judgment. By focusing on the present moment, we can break free from the cycle of overthinking and ground ourselves in reality. Mindfulness can take many forms, such as meditation, yoga, or simply taking a few deep breaths and paying attention to your surroundings.

  3. Set boundaries: Overthinking can be exacerbated by constant stimulation from social media, news, and other sources of information. Try setting boundaries around when and how you consume media, and give yourself permission to take breaks and unplug when needed.

  4. Designate a time: Allocate a specific time in your mind, such as 10 PM, for the recurring thoughts that interrupt your day. Tell yourself to deal with them later and redirect your attention to the present. At the designated time, sit down with a pen and paper, and fully address the thoughts. This practice can help manage intrusive thoughts and improve focus.

  5. Take action: Overthinking often stems from a sense of helplessness or lack of control. By taking action, even small steps, we can regain a sense of agency and move towards our goals. Start by breaking down your tasks into manageable steps and celebrating each small victory along the way.

  6. Seek support: Finally, it's important to remember that we don't have to go through this alone. Seek support from friends, family, or a therapist if you're struggling with overthinking. Sometimes talking to someone else can provide a fresh perspective and help us see our situation in a new light.

Overthinking can be a difficult habit to break, but with practice and patience, it is possible to cope with it and find a sense of peace and clarity. By practicing mindfulness, writing, setting boundaries, taking action, and seeking support, we can learn to quiet our minds and live more fully in the present moment.


bottom of page