8 ways to stop our brain from overthinking and stress less

Mar 17, 2025 Aadya Jha

How to stop overthinking

Overthinking can feel like a never-ending loop of thoughts, making it hard to focus, sleep, or even enjoy the present moment. It often leads to stress, anxiety, and unnecessary worry. This is a habit that can be broken. Here are 8 effective ways to stop overthinking and bring more peace into life. canva

Focus on what can be controlled

Most overthinking happens when people worry about things they have no control over. Instead of stressing about every possible outcome, it's helpful to shift focus to actions that can actually make a difference. canva

Use the 72-hour rule

A simple way to stop overthinking is to ask: Will this matter in 72 hours? Often, things that seem huge in the moment become irrelevant within a few days. By applying this rule, it's easier to let go of minor worries. canva

Break the cycle of overthinking

Overthinking is like a habit—the more one does it, the stronger it becomes. Breaking this cycle starts with awareness. The moment excessive thinking starts, it helps to pause, take a deep breath, and shift attention to something else. canva

Set a 5-minute timer

Giving oneself a specific amount of time to think can prevent endless overanalyzing. Once the time is up, it’s time to move on and take action rather than dwell on the same thoughts. canva

Stop assuming the worst

The human brain has a tendency to imagine worst-case scenarios, even when there’s little evidence to support them. Asking, What if things actually go well? can shift the mindset from fear to possibility. canva

Gain perspective

Sometimes, problems feel much bigger than they actually are. Talking to a trusted friend, journaling, or even taking a break can provide a fresh perspective. Looking at the bigger picture helps in realizing that most worries are temporary. canva

Take action: Even if it’s small

Overthinking often leads to inaction. Instead of endlessly analyzing a situation, taking even the smallest step forward can break the cycle. Whether it's sending an email, making a decision, or simply getting started, action creates momentum and reduces stress. canva

Protect mental energy

Not every thought deserves attention. It's important to be mindful of where mental energy is going. Avoiding unnecessary negativity, limiting social media consumption, and practicing mindfulness can help in keeping the mind focused and calm. canva

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