Overthinking: How to stop spiraling and find your peace
Have you ever found yourself trapped in a loop of thoughts, endlessly replaying conversations, imagining countless “what if” scenarios, and feeling stuck in your own head?
If this sounds familiar, you’re not alone.
Overthinking can make you feel like you’re living more in your mind than in your real life. The good news? You can learn to break free and reclaim your peace.
Why Do We Overthink?
Overthinking often stems from caring too much—about being accepted, doing things right, avoiding pain, or being seen in a certain way. At its core, it is usually rooted in fear:
• Fear of failure
• Fear of rejection
• Fear of making the wrong decision
• Fear of disappointing others
For example:
I remember a time I went out with friends. One of them wasn’t in a good mood, and I immediately wondered:
Did I do something wrong? Does she dislike me? Am I the problem?
Interestingly, another friend had also assumed the same thing—that they were the problem.
The truth? Neither of us caused it. Our minds had spun a web of fear-driven stories. Overthinking often makes us take responsibility for things that aren’t ours.
Signs You Are Overthinking
How do you know when your mind is stuck in overthinking mode? Here are the key signs:
You replay past conversations over and over, wondering if you said something wrong or if someone misunderstood you.
Decision-making feels paralyzing, even for small choices, leaving you stuck for hours.
You imagine worst-case scenarios that may never happen.
You seek constant reassurance from others to confirm you are making the right choices.
You feel mentally exhausted, solving problems that only exist in your mind.
You wait for the “perfect moment” to take action, delaying opportunities and growth.
If these sound familiar, it’s not your fault. Your mind is trying to protect you—but sometimes protection feels like a trap.
How to Stop Overthinking
Here’s a structured approach to calm your mind and reclaim your peace:
1. Notice When It Happens
Awareness is the first step. When you feel your thoughts spiraling, pause and simply notice. Say to yourself: “I am overthinking right now.”
This creates distance between you and your thoughts, helping you stop being swept away by them.
2. Return to the Present
Overthinking pulls you into the past or the future.
Ground yourself in the present moment:
• Take deep breaths
Notice what you see, hear, smell, touch, and taste
Focus on one small action you can do right now
This simple practice helps redirect your energy from imagined problems to what is real and manageable.
3. Become Decisive
Overthinking often thrives on indecision. Take action—even small steps. Decide knowing you’ve done your best and let go of needing control over outcomes.
Example:
Instead of spending hours weighing whether to call a friend, just reach out. Whatever happens, you’ve acted intentionally rather than anxiously.
4. Start Journaling
Writing your thoughts down helps you see them clearly. When you put your worries on paper, they often lose their power and feel less overwhelming.
Try this prompt: “What am I imagining right now that may not be true?” Then write your answer honestly. This practice helps you separate facts from fears.
You can also use guided journals that are already made for you with prompts to help you deal with your overthinking.
5. Practice Self-Compassion
Speak to yourself kindly. Your mind is trying to protect you, but that protection is often misguided.
Say: “It’s okay to feel anxious. My mind is only trying to help me. I don’t have to believe every thought.”
Remember: Fear does not equal reality. Compassion equals freedom.
Closing Thoughts
Overthinking can make life feel heavier than it is, but peace doesn’t come from having all the answers—it comes from trusting yourself and taking the next step, even if it feels uncertain.
Each step you take, no matter how small, is proof that you are capable of living outside your mind.
You don’t need to solve everything at once. You just need to show up for yourself.
Take a deep breath. You are doing your best—and that is enough.
Take a moment today to notice when your mind is spiraling. Try one of the strategies above—journal, ground yourself, or take a small decisive action. Share your experience in the comments below or pin this post to your Pinterest board as a reminder to stop overthinking and trust yourself. Your peace starts with one small step—take it now.
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