Ways to Stop Overthinking Fast!

Racing thoughts can feel overwhelming.
They tend to spiral out of control! Overthinking often leads to anxiety and stress.

It can impact your relationships, sleep, and overall mood.

Overthinking usually starts with one small thought and quickly multiplies, sometimes into ten! When we experience racing thoughts, our minds often get stuck in the future.

The “What Ifs”

Our main goal is to learn how to bring our minds into the present moment to feel calmer.
I teach my clients specific tools to help with this, and now I’m giving you the inside scoop.

I'll show you practical ways to manage those unwanted, racing thoughts.
But first, let’s understand what overthinking and racing thoughts really are.

The Meaning Behind Racing Thoughts and Overthinking

Racing thoughts are fast, repetitive thinking patterns.
They may involve the same thought repeated in different ways, or a flood of different thoughts.

Most of the time, we’re worrying or fearing something that might happen in the future.
But sometimes, we overthink the past too:

• “Why did he say that today?”

• “They probably think I didn’t do a good job.”

Overthinking can trap your mind.
Common triggers include stress and poor sleep.
Understanding your personal triggers and mental patterns is essential to overcoming them.

The Anxiety–Racing Thoughts Formula

What makes you feel anxious? Do you notice any physical sensations?

It all starts with a thought, which leads to anxiety, and then to persistent racing thoughts.

Think of it like a car engine overheating.
When your mind is in this state, it struggles to focus. Anxiety speeds everything up.

Reducing stress can help slow down racing thoughts. Here’s a quick tool:
Break your life into categories and choose just three things to focus on in each.

For example:

• School

• Social life

• Work

Pick three priorities total and stick to those.

The Here and Now Tool

Being mindful is the key, bringing your thoughts to the present helps calm your mind.

Let’s say you're thinking: "I’m a failure."
Now, name three moments in your past when you succeeded at something.

Example: You got a promotion at work.

Creative Expression (A.K.A. Journaling)

I love this one! Writing your thoughts down helps you process and reflect.
Externalizing racing thoughts is like venting, and it works.

Journaling doesn’t just mean writing. It could also be painting, sketching, or another creative outlet.

One time, I went to a park in Jacksonville and painted the trees in front of me, it helped me escape my thoughts for a moment.

To stay consistent, try this:
Set a daily alarm (morning or evening) for 10 minutes and spend that time journaling or doing a creative activity.

Your Gut Is Your Second Brain

Diet matters.
Talk to a healthcare provider about how to improve your eating habits.
There's growing science showing that gut health plays a big role in mental health.

Movement

Your physical health is deeply connected to your mental well-being.
You don’t need to become a bodybuilder or do intense workouts - start with something simple like a walk in your neighborhood or on the beach.

Again, consistency is key. Set those reminders!

Sleep Adjustments

If you get poor sleep, you'll likely wake up grumpy, and it can set the tone for your entire day.

Avoid screens before bed. Put your phone in another room.

Having trouble falling asleep?
Try this: stretch for 10 minutes before bed, on the floor, not in your bed.

Boundaries

Say "no" before you become overwhelmed.

Create a to-do list so your tasks feel more manageable.

When you take care of your environment, it brings peace of mind and reduces stress.

Therapist's Orders:

Fighting racing thoughts is more helpful than suppressing them.
Break your thoughts down, and work on them one at a time.

Always remember:
It’s hard to feel something without thinking about something first.