How to Stop Overthinking and Reduce Stress

Overthinking is a universal issue that many people deal with daily. It’s the act of repeatedly obsessing about the same thoughts or worries, leading to stress and anxiety. Overthinking can get in the way of enjoying life and achieving goals. Fortunately, there are ways to stop overthinking and manage the endless stream of thoughts. This blog post will provide you with tips and techniques to reduce stress and anxiety caused by overthinking.


Practice mindfulness

Mindfulness is an activity that involves paying attention to the present moment without judgement or distraction. Practising mindfulness helps you get out of your head and into the present moment. There are various mindfulness techniques you can try, such as meditation, deep breathing, and yoga. These activities can help calm the mind and reduce stress that contributes to overthinking.


Challenge your thoughts

Take a step back and evaluate your thoughts. Are your thoughts factual, or are they just assumptions? Challenging your thoughts helps break the cycle of overthinking and bring perspective to the situation. It’s essential to evaluate the evidence behind your thoughts and focus on the facts. This technique will prevent you from making unnecessary assumptions or jumping to conclusions, leading to reduced overthinking.


Limit your time on social media

Social media can play a significant role in contributing to overthinking. Scrolling through social media feeds for an extended period can lead to comparing yourself with others. This can trigger feelings of inadequacy and lead to overthinking. Limit your time on social media and only engage with content that brings positive energy. Try to fill your feed with inspirational and informative content.


Talk to someone

Sharing your thoughts with someone can help you feel heard and understood. It’s essential to find someone who is a good listener and whom you trust. Seeking support from a mental health professional is also an excellent option. They can provide you with valuable insight and guidance to deal with overthinking.


Create a plan of action

Overthinking can stem from a feeling of being out of control. Creating a plan of action can help alleviate this feeling. When you have a plan, you can focus your energy on taking action rather than overthinking. Start by setting achievable goals and creating a step-by-step plan to reach each goal. This technique will provide you with clarity and purpose, reducing overthinking.


Overthinking can hinder personal growth and cause stress, but it is something that can be managed effectively. Through practising mindfulness, challenging your thoughts, limiting social media, talking to someone, and creating a plan of action, you can stop overthinking and reduce stress and anxiety. Remember, overthinking is a habit and breaking habits takes time. Be kind and patient with yourself as you work towards reducing overthinking and living in the present moment.


Want to know more? Discover more about the benefits of scientific mindfulness meditation in Dr. Elise Bialylew’s book The Happiness Plan 💛


"If we wish to be healthy, happy and clear-minded, we need to upgrade our “inner technology”of attention to meet the demands of our increasingly complex world. That's where mindfulness comes in.."




Elise Bialylew is the author of the bestselling book, The Happiness Plan, and founder of Mindful in May, the world’s largest online global mindfulness fundraising campaign.

A doctor trained in psychiatry, turned social entrepreneur and mindfulness expert, she’s passionate about supporting individuals and organisations to develop inner tools for greater wellbeing and flourishing, and offers workshops and training at The Mind Life Project.

Her work has been featured in the Huffington Post, New York Times and on Australian Television. She was recently recognised by the Australian Financial Review as a 2019 AFR Women of Influence.

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