10 Original Strategies to Stop Overthinking

When a conversation or interaction is not going well for you or is not making you feel good, you frequently physically withdraw from the situation, but  you keep thinking about it mentally.

This constant overthinking can leave you feeling exhausted and like you are carrying an extra burden, which can have an adverse effect on your mental health.

Effective ways to get rid of overthinking

Here are a few straightforward techniques creative people and businesspeople use to stop overthinking:

1. The "Think Block" technique

According to Marjorie Cooper-Smith, a psychotherapist in Washington, D.C., "I've found that overthinking can make me anxious, and one way to get rid of this kind of anxiety is to practice what's called The "Think Block" technique. Just close your eyes and visualize a "stop signal" before beginning to consider what makes you feel at peace when you notice that your mind is about to wander into dire scenarios.”

2. Take a brief break in the outdoors

According to Emily Madill, a certified professional writer and coach in Nanaimo, Canada, "When I find myself in the trap of overthinking, I know it's time to get some fresh air outside, so I take multiple breaks to walk in the open air throughout the day to relieve laziness and slackness in work throughout the day."

3. Utilize a creative hobby

Victor Dekom, Guidance Consultant, Jos Plateau State, Nigeria says, "I have found that what works for me is trying to access my creativity, whether through writing, listening to music, or even just talking to a friend.

I usually write poetry about life and hope, which helps me control my thoughts. Additionally, music, particularly songs that bring back happy memories, has a wonderful effect of calming me down. Finally, talking to a friend about my thoughts and getting supportive feedback would help me heal and change my perspective.

4. Lean forward and look up

The author and founder of The Daily Uplift in New York, Mandy Antoniacci, says, "When I start to overthink things, I look up." When we need to remember something or when we need more time to reflect and react, there's a reason why we always look up at the sky.

This easy technique causes our brains to release a chemical that increases our capacity for innovation, creativity, and openness to all possibilities. Most importantly, it forces us to stop thinking about ourselves and focus on the present moment, stopping the stressful cycle of thoughts that fill our minds. 

5. Be enthusiastic when talking to yourself

"When I find myself overthinking, I say out loud, "Whoa, Holly,"" says Holly Krivo, an Austin, Texas-based decision-making coach. I tell myself, "It's a good signal to stop, mind and body are listening," and I try to stop myself from overanalyzing by asking, "Is there anything that can be done about this right now?"

It moves me from contemplation to action. It's challenging to focus on two things at once. Since there is usually at least one easy action I can take to stop overthinking, I almost always switch from negative to active thinking whenever I ask myself this question.

6. Make your intentions clear

"I use a word to control my thoughts when I find myself overanalyzing a situation," says Donna Peters, an executive coach and former consulting partner in Atlanta, Georgia. It is helpful to consider this question: "What was my intention? Is it to express regret or provide clarification? And it's a good idea to start by pondering "How do I want to appear? " when something that will occur in the future. What result do I hope this interaction will produce? It's a tranquil way to escape overthinking.

7. Take a moment to clear your mind

According to Erika MacMillan, vice president of sales in Boston, Massachusetts, "overthinking usually occurs when I can't see the big picture clearly." The key is to improve my condition. Start by doing something that benefits me first, like deep breathing, meditation, brisk walking, or even taking a shower. I tell myself, "You're smart, determined, and savvy enough," as a second compliment. I then go over the result I want to achieve and the steps I need to take to get there. Finally, and most importantly, I take immediate action. I have faith that I can get through this situation once I act.

8. Gazing at the ocean

"I work from home and live five minutes from the beach where I stand there two or three times and look at the ocean and walk on the beach. I've been through divorce, so I have a lot of experience with overthinking. My thinking is immediately altered by this activity, which also helps me stop overanalyzing situations.

9. Worst-case scenario

"My technique for stopping overthinking is to think about the worst-case scenario that can cause anxiety," says Ellen Wong, founder of The Joy Avenue in Toronto, Canada, and finding a solution to that, we sometimes continue to think excessively, because we inadvertently fall into the trap of the question: "what if" in addition to more problems, because stress is our body's response to the feeling that we do not have enough resources to deal with the problems at hand. Deep thinking always stresses our bodies and amplifies our sense of confusion, and by solving the worst-case scenarios, you are not only cutting the rope of excessive thinking; you are able to control your thinking and change your point of view."

10. Concentrate on a possible solution

"Over the past few years, I realized that thinking the same thing over and over with the same scenarios in my head led to negative thoughts," says Murs Alison, a New York City influencer.

Instead of dwelling on my thoughts, I began looking for solutions. To be fair, I didn't always find solutions to my problems, but even thinking about potential solutions helped me break free from the never-ending cycle of overthinking.

My only advice is to understand that negative thoughts have no positive outcome, so why waste your time on them when you can find solutions?"