Stop overthinking is something most of us struggle with, especially when our minds just won’t shut up. You know that moment when you replay a conversation from 3 days ago while brushing your teeth? And suddenly you’re planning your future, your failure, your funeral? Yep, that’s the overthinking spiral. It’s exhausting. But you’re not alone, and more importantly, it’s not permanent.
I’ve sat across from countless women who feel mentally tired before their day even begins. Overthinking isn’t just a habit, it’s a response to fear, pressure, and sometimes even, love. Let’s talk about how to stop overthinking, gently, realistically, and in ways that actually work.
Name Your Thoughts (So They Stop Naming You)
In therapy, we call it “externalising the inner critic.” One of my clients named hers Babita. Whenever she started spiraling, she’d say, “Uff, Babita is back again.” Giving your anxious overthinking a name makes it feel separate from you. That voice in your head isn’t the truth, it’s just noise.
Try this: Next time you start looping, say it out loud. “This is just anxious Meena talking.” Notice how your brain pauses. That pause? That’s power. Stop overthinking by separating yourself from the script in your head.
Over time, she realised that recognising Babita’s voice helped her stop overthinking before it spiralled. It became her superpower.
Shift from What-If to What-Now
Overthinkers live in the land of “what-ifs.” What if I said the wrong thing? What if he ghosts me? What if I never get married? But the mind calms down when we bring it to now. What’s real today?
One woman I worked with started writing down just 3 things she could control each day. That small shift, from fantasy fears to practical focus, changed her. This is one of the simplest solutions for overthinking.
Practicing this daily made it easier for her to stop overthinking about every little thing. She even noticed her anxiety dip.
Reminder: The future deserves your planning, not your panic.
Use the 5-5-5 Rule
Ask yourself: Will this matter in 5 minutes? 5 weeks? 5 years?
Overthinking stretches time. A 2-minute awkward chat can haunt you for 2 months. This simple question resets perspective. It won’t erase the feeling, but it’ll shrink its importance.
And sometimes, shrinking is healing. This rule is a tiny act of overthinking treatment in your daily routine. Use it every time you catch yourself trying to stop overthinking a spiral.
Move Your Body to Move Your Mind
Physical motion creates emotional movement. My go-to? A power walk with loud Punjabi music. I had a client who danced in her kitchen every time overthinking hit. Not for therapy, just to interrupt the loop.
Exercise doesn’t have to be gym-wali serious. Move however you like, yoga, dance, skipping rope, anything. Movement reminds your mind it’s safe. Stop overthinking by starting with your body first.
Even 10 jumping jacks can be a powerful break in the overthinking loop. Try it, you’ll be surprised how grounded you feel.
Schedule “Worry Time” (Yes, Really)
This one sounds strange, but it’s wildly effective. Choose a 10-minute window daily just to worry. Set a timer, write it all down. Outside of that window? You’re not allowed to dwell.
A young student once told me this trick helped her sleep for the first time in weeks. “It’s like giving my mind a job, but with a lunch break,” she joked. This is a surprisingly effective way to control overthinking.
Stop overthinking becomes easier when your mind has a place and time for it. Think of it as a container for chaos, one you can close.
Helpful Table: Mind vs. Overthinking Loop
| Thought Type | What It Sounds Like | What Helps |
|---|---|---|
| Observing Mind | “That was awkward.” | Accept and move on |
| Overthinking Loop | “Everyone must think I’m dumb.” | Name it, shift focus, move body |
| Grounded Thought | “Maybe I was nervous, and that’s okay.” | Gentle self-talk and awareness |
Also read: Emotional Well-being on WTribe, packed with relatable advice from our sisterhood.
And here’s a beautiful piece on The Better India about how real people are healing, in real ways.
Final Reflection
I’ll never forget this one client, she was smart, funny, and absolutely stuck in her head. We called her thought patterns “brain ka daily soap.” Overthinking every move, every emoji, every silence. But once she started doing the 5-5-5 rule and dancing to old Govinda hits in her balcony, something shifted.
She told me once, “Rina, I didn’t realise I could actually stop overthinking. I thought it was just who I was.” That moment? Goosebumps. Because awareness is healing. And tools are freedom.
Overthinking doesn’t make you weak. It means you care. But care doesn’t have to come with chaos. Next time your mind runs marathons at midnight, try one of these tricks. And remind yourself, peace is not a destination, it’s a decision you can keep returning to.
Because your mind deserves softness. And so do you.
FAQs
What causes overthinking?
Overthinking often stems from anxiety, fear of failure, or people-pleasing tendencies. It’s a mental habit that forms from emotional overload.
Can I completely stop overthinking?
You may not erase it overnight, but you can absolutely reduce its grip. With tools like naming thoughts and scheduling worry time, it gets easier.
Is overthinking a mental illness?
No, but it can be a symptom of conditions like anxiety or OCD. If it’s constant and distressing, therapy can help.
Rina Goswamy is a psychotherapist with 11 years of experience helping women from all walks of life navigate emotional challenges, relationships, and self-discovery. Known for her bubbly warmth and no-nonsense insight, Rina believes therapy doesn’t have to feel heavy — sometimes, all it takes is asking the right question at the right time. Her writing feels like a conversation with a wise friend who just gets it.
