How to Stop Overthinking: 7 Tips to Quiet Your Mind

Overthinking is like a hamster wheel—endless and exhausting. If your brain won’t shut off, these seven tips can help you break free. Plus, we’ll show you how Vibe or Vent can keep the peace going.

1. Set a “Worry Timer”

Give yourself 5 minutes to overthink, then stop. Psychologists say this contains the chaos.

2. Write It Down

Jot your thoughts on paper. A 2019 study says it clears mental clutter (Pennebaker & Smyth, 2019).

3. Distract Yourself

Play a song, do a puzzle—shift your focus. Distraction rewires your brain, per the APA.

4. Challenge Your Thoughts

Ask, “Is this true?” Most overthinking is fiction—call it out.

5. Breathe Deeply

Try 4-7-8 breathing (in 4, hold 7, out 8). Dr. Andrew Weil says it’s instant calm.

6. Move Your Body

A 10-minute walk cuts overthinking by 35%, says Harvard research. No treadmill needed.

7. Talk to Someone

Say it out loud—it works. Read more in our post on why talking helps. Or book a Vibe or Vent session to process with a listener—schedule here.

Why Overthinking Hurts

It spikes stress and steals sleep. But you can stop it. Start with one tip, then call us if you’re still stuck. Vibe or Vent is here to help you vibe again—book now.