Shriti Singh
I'm a self-improvement enthusiast, dedicated to helping others achieve their goals and unlock their potential.
Estimated Reading Time: 6 minutes
How many times have you felt like there’s a big rock on your chest and it’s crushing you down? All while making you feel you don’t matter.
We’ve all been there. A tiny thought creeps into our mind, and before we know it, we're spiralling into a vortex of 'what-ifs' and 'maybes'. It’s a common problem, especially for teenagers & young adults navigating the challenges of life, school, and career.
But, here’s the good news: there are ways to stop overthinking in its tracks and find mental clarity. In this blog, we'll dive into simple, actionable strategies to help you avoid overthinking and live more intentionally.
The first step to stopping overthinking is awareness. Often, we don’t even realize when we’re overthinking. We get caught in an endless loop of thoughts, and it becomes normal. To break free from this, start by observing your thoughts. Whenever you catch yourself going down a mental rabbit hole, pause. Personal Story: I remember when I first started journaling back in school. The moment I began putting my thoughts on paper, I realised how much space overthinking had been taking up in my mind. Journaling became my way of offloading those thoughts, leaving room for clarity.
Once you've recognized that you’re overthinking, the next step is to question it. Is this thought helpful? Will worrying about this change the outcome? Overthinking usually focuses on things we can’t control, so identifying whether or not it’s productive is key.
Actionable Step: When you catch yourself obsessing over something, ask, “Can I control this? Is it helpful to think about this right now?” If the answer is no, it's time to refocus your energy.
If you feel stuck in an overthinking loop, a great technique is the 5-5-5 rule. Ask yourself:
Will this matter in 5 minutes?
Will it matter in 5 days?
Will it matter in 5 years?
Often, when we overthink, we give way too much weight to minor, temporary issues. The 5-5-5 rule helps you put things into perspective, so you can let go of unnecessary worries.
Overthinking pulls you out of the present and into either the past (regret) or the future (fear of the unknown). But the truth is, the only moment you have control over is the present. Mindfulness is a powerful tool for grounding yourself and reducing overthinking.
How to Practice Mindfulness:
It's okay to think through problems, but set a limit. Instead of ruminating all day, allocate a specific time to reflect. This could be 10-15 minutes in the evening, where you sit down and think about the problem, come up with solutions, and then let it go.
Sometimes, overthinking stems from having no outlet for our emotions and thoughts. Speaking to a friend, mentor, or therapist can help untangle the knots in your mind. It’s amazing how simply verbalizing your thoughts can make them feel less daunting.
Overthinking is often paralyzing because we don’t act on our thoughts. We get stuck thinking about all the possible outcomes, instead of just doing something. Taking small steps toward resolving whatever is causing you to overthink will bring a sense of control and relief.
Overthinking is a habit—one that can be broken with practice and awareness. By applying these strategies, you can quiet your mind, stay grounded, and focus on what truly matters.
At DevMinds, we believe that learning to manage overthinking is essential for personal development and emotional well-being. It’s not about stopping thoughts completely (because that’s impossible!), but about learning to manage them in a way that serves you.
If you or someone you know is struggling with overthinking, know that you're not alone. Start small with these steps and remember—clarity comes with action.
PS: Overthinking doesn't define you. Taking control of your thoughts does. You've got this!
