How to stop overthinking: 8 practical steps

Written by Louis Chalouhi, Counsellor (Master’s in Counselling), ACA Level 2 and PACFA member.
Published 4 November 2026 · 3 min read

What is overthinking?

Overthinking is getting stuck in repetitive thought that circles without reaching a decision or relief.

Psychologists usually describe 2 forms.

• WorryFuture-focused "what if" thinking: what if the interview goes badly, what if they're upset with me.
• RuminationPast-focused replaying: why did I say that, why does this always happen to me.

Research by Susan Nolen-Hoeksema and colleagues links rumination with depression and anxiety, and with feeling less able to solve problems.

Learning to step out of rumination is a core part of many evidence-based therapies.

Why it's so hard to stop

Overthinking feels useful.

Part of the mind believes that if you think it through 1 more time, you'll find certainty or prevent something bad.

Pushing thoughts away tends to make them louder, so the aim is to change your relationship with them.

8 ways to stop overthinking

1. Notice and name itSaying "I'm overthinking" or "there's the worry story again" creates a little distance.
2. Ask a sorting questionIs this something I can act on now? If yes, plan the next step. If not, it's a hypothetical worry, and the next tools help.
3. Schedule worry timeSet 15 minutes a day to worry on purpose. When worries pop up outside that time, jot them down and save them for later.
4. Solve 1 small thingPick 1 action you can take in the next 24 hours, write it down and do it.
5. Unhook from the thoughtAn ACT skill called defusion: put "I'm having the thought that" in front of a worry, and notice it as a thought rather than a fact.
6. Come back to your sensesName 5 things you can see, 4 you can hear and 3 you can feel, or take a few slow breaths with a longer out-breath.
7. Move your bodyA brisk walk, a stretch or exercise interrupts the loop and helps settle your body's stress response.
8. Protect your sleepWrite tomorrow's to-do list before bed, and keep screens out of the last hour of the evening.

Overthinking at night

Thoughts often get louder at night, when there's nothing else to focus on.

If you've been lying awake for around 20 minutes, get up, do something calm in dim light, and go back to bed when you feel sleepy.

A notepad beside the bed lets you park thoughts until the morning.

When overthinking is part of something bigger

Constant worry can be a sign of generalised anxiety, and constant rumination can come with depression.

If overthinking is affecting your sleep, work or relationships, or you feel low most days, talk to your GP or a counsellor.

In counselling we use CBT, ACT and DBT skills to understand your patterns and practise new responses.

Read about counselling for anxiety, depression and stress.

Overthinking often travels with people pleasing, and that guide may help too.

Common questions

Sources

1. Nolen-Hoeksema, S., Wisco, B. E. and Lyubomirsky, S. (2008). Rethinking rumination. Perspectives on Psychological Science, 3(5), 400 to 424.
2. Centre for Clinical Interventions (WA Health), self-help resources
3. Beyond Blue, Anxiety
4. Sleep Health Foundation

This guide is general information, written to help you understand your options. It isn’t a diagnosis or a substitute for advice from your GP or treating team.

Support at any hour

Mind Therapy Room offers booked appointments, so for urgent support please use one of these services.

• Emergency000
• Lifeline, 24 hours, 7 days13 11 14
• Beyond Blue1300 22 4636

See more support services and helpful resources.