How to Stop Overthinking: A Guide to Breaking the Cycle

 

Overthinking happens to all of us, especially when facing big decisions. But for some, particularly those with anxiety disorders, overthinking can feel overwhelming—like your mind is stuck on an endless loop of worry and regret.

Psychotherapist Amy Morin describes overthinking as an “inner monologue that includes two destructive thought patterns—ruminating and worrying.” It’s like your brain is constantly replaying the past or stressing about the future, leaving you drained, stressed, and afraid to take on new opportunities.

Does that sound familiar? If so, you’re not alone—and the good news is there are ways to take back control.

Why Overthinking Feels Unstoppable

When your anxious mind takes over, it feels like you're trapped in a cycle. It reminds you of every mistake you've ever made and every potential disaster waiting to happen. And often, it hits hardest at night, when all you want is a good night's sleep.

Here’s the tricky part: telling your brain to just stop doesn’t work. If anything, it can make those thoughts louder. To break the cycle, you need a different approach—one that redirects your mind toward something more positive and productive.

Step 1: Listen to Your Thoughts

The first step to breaking free is understanding what’s driving those thoughts. Instead of fighting them, take a moment to explore them consciously. Writing them down can help.

Ask yourself:

• What’s my mind fixated on?
• Is there a specific memory or worry that keeps popping up?
• What lesson am I trying to learn from this?

By writing everything out, you create space to process your thoughts objectively instead of letting them spiral unchecked.

Step 2: Find the Lesson

Every overthinking pattern is trying to solve something. What is it?

• Did you make a mistake? What can you learn from it?
• Are you worried about the future? What steps can you take to feel more prepared?

Identify the lesson and write it down. When you know what your mind is working on, you can give it closure.

Step 3: Forgive Yourself

This might be the hardest step, but it’s essential. Whether it’s forgiving yourself for a mistake or letting go of anger toward someone who hurt you, this is how you break free from the past.

Say it out loud:

• “I forgive myself for trusting the wrong person.”
• “I made a mistake, but I’ve learned from it, and I’m moving on.”

Forgiveness doesn’t mean the pain disappears instantly, but it’s the first step toward letting it go.

Step 4: Remind Yourself

Overthinking is a habit, and habits take time to break. When those same thoughts creep back in, remind yourself of the conclusion you reached:

• “That was a toxic situation, and I’m better off now.”
• “I’ve learned my lesson, and I don’t need to dwell on it anymore.”

By repeating these affirmations, you can slowly retrain your mind.

Step 5: Replace the Habit

Breaking the overthinking cycle isn’t just about stopping the negative—it’s about replacing it with something better. Morin calls this “changing the channel.” This could mean diving into a task, starting a conversation, or even exercising. But to take it a step further, try setting meaningful goals.

How Goals Can Stop Overthinking

Goals give your mind something positive to focus on. Instead of spiraling into worry, you can channel your energy into building a better future.

Here’s how to do it:

1. Define Your Purpose: What excites you? What do you want to achieve, learn, or experience?
2. Set Clear Goals: Break your big dreams into smaller, actionable steps.
3. Create a Plan: What can you do daily, weekly, and monthly to move closer to your goal?
4. Stay Inspired: Use tools like a vision board or journaling to keep yourself motivated.

When overthinking thoughts come up, redirect your mind to your goals. Remind yourself of what you’re working toward and focus on the steps you can take today to get there.

Start your mornings with intention and positivity! My free morning routine planner includes journal prompts designed to help you focus on your daily goals right from the start, keeping negativity at bay and setting the tone for a productive day.

 

Final Thoughts

Breaking the cycle of overthinking takes practice, but it’s possible. By listening to your thoughts, learning from them, and shifting your focus to meaningful goals, you can regain control and replace worry with purpose.

So, next time your mind starts to spiral, take a deep breath. Remember: you’re not stuck. You’re growing, learning, and moving forward. And with every step, you’re breaking free from the cycle of overthinking.

 

Looking for more support? Discover how to prioritise your well-being like never before with my Self-Care for Mental Health eBook—it’s your guide to feeling your best, inside and out.