10 powerful and practical methods to get rid of overthinking

Many people today are struggling with overthinking. Even though they understand what it is, they feel powerless to stop it. I say this not just as an observer, but as someone who used to live and deal with it every single day.

Through changes in my lifestyle and mindset, I have learned how to manage and cope with overthinking. Understand its grip — how it sneaks in, how it repeats, and how it drains your energy. To truly overcome it, we first need to understand overthinking and how it affects our lives.

🧠 What Is Overthinking?

Simply, overthinking means thinking too much, especially in a negative loop, about something or someone. It is the constant wave of negative thoughts running in your mind. It’s not just thinking too much, but also thinking too much in a negative loop. Even though the person is fully aware of their overthinking, they often feel helpless to stop it. These thoughts aren’t helpful or productive. Instead, they create fear, doubt, and often, imaginary worst-case scenarios.

If such constant negative feelings persist for a long time, they can create actual physical and emotional symptoms, such as a racing heart, breathlessness, chest tightness, dizziness, or numbness. Sometimes, these symptoms feel so real and severe that you start fearing for your life, even if there's no real danger.

😔 The Irony of Overthinking

The most frustrating part? You know you’re overthinking, but are compelled to do so and cannot have any control over it. You tell yourself to stop. But the thoughts don’t listen. That’s the trap. You feel like you're at war with your own mind. In such conditions, you have to adopt some technique to avoid or get rid of overthinking.

🔍 Types of Overthinking

Overthinking may come in different patterns. So identifying it is the first step to heal and manage it.

There are five types of Overthinking:

1. Past-based Overthinking:

Overthinking past events, including decisions you regret, mistakes you made, and also things you knew or unknowingly said to someone. These are the common patterns of overthinking.

2. Future-Based Overthinking

Worrying excessively about future events, such as managing financial issues, fear of underperformance of kids, and what will happen if these strategies do not work out.

3. Health-based Overthinking (Health Anxiety)

Non-stop thinking about health and particular symptoms, and overanalysing how your body reacts.

4. Relationship-Based Overthinking

Unreasonably interpreting the partner’s word or action, behaviour, which leads to doubt and insecurity for the partner in their relationship.

5. Decision-Based Overthinking

Struggling to make the right and quick decision due to overanalysing and thinking about its result and consequences. This often leads to a paralysing fear of making the wrong choice.

🛠️ How to Get Rid of Overthinking

Here are 10 powerful and practical methods to get rid of overthinking and overanalysing:

1. Mindfulness Meditation: Mindfulness is a practice of keeping yourself in the present moment without making any judgments. It means focusing on the present without overthinking about the past or future. Even 5 minutes a day can effectively reduce overthinking.
2. Diverting Mind Towards: Whenever negative feelings or thoughts arise or come to your mind, instantly shift your mind by recalling beautiful, joyful and memorable moments of your life to counter negative and overthinking thoughts so that they cannot start dominating or become dominant.
3. Engage in Physical Activities: Always engage in physical activities, including walking, running, jogging, morning & evening walks, yoga, and so forth help release endorphins that are responsible for relieving pain, and boosting pleasure.
4. Journaling: Write down the feelings and thoughts, as it helps in releasing the stress and boosts mental well-being. It is an amazing idea to get rid of overthinking.
5. Use Grounding Technique: To release endorphins, boost the mood, and get diverted from overthinking,      use grounding techniques like deep breathing, progressive muscle relaxation and also for sensory exercise is a favourable idea.    
6. Practice Self-compassion: Always treat yourself with kindness and compassion, just as you would your close friends or loved ones. Also, forgive yourself for mistakes and display empathy to yourself in tough times.  
7. Seek Social Support: One of the best and result-oriented ideas is to connect with family and friends. If needed, it is better to consult the therapist to get support and valuable guidance as well.
8. Follow Your Hobbies: To avoid overthinking, follow your hobbies, including listening to music, singing, playing guitar, reading books or novels, writing stories or articles, and so forth. 
9. Spend time outdoors: Fresh air, sunlight, and time in nature boost your mood and reduce mental noise, which clears your mind and reduces overthinking.
10. Start Creative Works: Engage in creative activities, such as painting, designing, and making some electric or electronic gadgets. It helps to get distracted from negative thoughts or deep thinking.  

🧡Summary: It is a never-ending storm in your mind—but one can learn to calm it. I’ve lived through it, so I know it takes time and patience. With motivation, self-awareness, support, and the right tools, one can easily control their thoughts and their peace of mind. Stay blessed, motivated, and have great fun.