How to stop overthinking

Overthinking is not simply “thinking too much.” It often involves repeatedly analysing situations, imagining worst-case outcomes, or replaying conversations in your mind.

You may find yourself asking:

“What if something goes wrong?”

“Did I say something wrong?”

“What could I have done differently?”

While some reflection is helpful, constant overthinking can increase anxiety and affect sleep, concentration, relationships and daily functioning.

A few things that can help:

Notice the pattern: Recognise when you are going over the same thought repeatedly.

Focus on what you can control: Ask, “Is there something I can do about this right now?”

Question your thoughts: A thought is not necessarily a fact.

Take a pause: Breathing, walking, journaling or grounding activities can help create distance from repetitive thoughts.

If overthinking is persistent or interfering with your everyday life, counselling can help you understand the underlying patterns and develop healthier ways of responding to your thoughts.

Life Solutions by Dr. Shaily Agrawal

Counselling Psychologist | Jaipur