“Overthinking is the art of solving problems you don’t have.” – James Clear (American Author of the Bestselling Self-Help Book Atomic Habits)
Thinking too much is an inevitable part of the human experience. Whether it’s spiralling thoughts, decision paralysis, or constant mental noise, it may feel like a good habit to protect you from worse case scenarios and prepare you for unexpected ones, but in reality, overthinking can hold you back from taking real action. Ruminating on the same thoughts is more often negative and critical than positive and constructive. Can you think of the last time you ruminated about how healthy and happy you are, how loved you are, or how lucky you are? Exactly.
In fact, according to the Mental Health Foundation, rumination and self-blame are now recognised as major contributors to depression and anxiety, the two most common mental health issues in the UK. A 2013 study by the University of Liverpool and the BBC’s Lab UK involving over 32,000 participants found that brooding on negative events was the single biggest predictor of depression and anxiety.
What’s even more revealing is that a person’s psychological response – how much they dwell or blame themselves – is often more impactful than the event itself. People who didn’t ruminate or turn blame inward had significantly lower levels of depression and anxiety, even if they had experienced serious hardships.
The findings are clear: when introspection turns into a loop of self-criticism and negative replay, it becomes a major mental health risk.
Fortunately, there are practical, evidence-backed techniques to tame this mental chatter. Here are five powerful strategies that you can start using today. Just remember that techniques like these may take time to show their benefits, so keep trying and testing to see which works best for your mind.
Grounded in neuroscience and widely supported in psychological research, recognising and labelling your thoughts is one of the simplest yet most powerful ways to reduce their emotional impact.
Studies have shown that when we consciously identify and label our thoughts or emotions, it reduces activity in the brain’s amygdala, the part responsible for fear and stress, and activates the prefrontal cortex, which is associated with rational thinking and self-regulation. In a 2007 UCLA study, researchers found that people who named what they were feeling (“I’m anxious,” “I’m frustrated”) experienced reduced emotional reactivity compared to those who didn’t label their emotions at all.
The NHS promotes a similar approach through its Cognitive Behavioural Therapy (CBT) techniques. Their “reframing unhelpful thoughts” guidance encourages individuals to observe their thoughts as passing mental events, not facts. The process begins with noticing and naming the thought, which helps break the cycle of overthinking.
For example, instead of saying “I’m useless,” try saying “I’m having a thought that I’m useless”, creating distance from the thought and making it feel less overwhelming. This mindful recognition can be enhanced through journalling, where you write down your thoughts without judgment. This practice not only helps you become more aware of recurring patterns, but it also builds the habit of responding to thoughts reflectively rather than reactively.
In short, the straightforward act of naming what’s happening in your mind – “I’m having the thought that…” – gives you space. It turns a racing, emotional response into something you can look at more objectively. And in that space, overthinking begins to lose its grip.
One of the most popular and fast-acting techniques is the “5‑5‑5” rule: Simply ask yourself, will this matter in 5 minutes, 5 days, or 5 years? This helps you gauge the real significance of your worries or decisions, often revealing how many concerns are fleeting and not worth your mental energy.
WellBeing Place presents the “Rule of Five,” which encourages evaluating a worry across increasing time frames – 5 seconds, 5 minutes, 5 days, and so on – revealing how many anxieties aren’t long-lasting. “Most people find that the thing they are worried about won’t make it past the first three tiers… Five years down the line, it’s unlikely you will remember what you were so stressed about.”
Academic research backs this up with studies on Mindfulness-Based Cognitive Therapy (MBCT), used by the NHS, demonstrating that increasing awareness of the present, as opposed to the past or future, reduces negative thoughts and supports emotional well-being .
So when you’re spiralling, ask yourself, “Will this matter in 5 minutes?” By reframing your concern into that brief timeframe, you harness your brain’s natural filter to spot which worries deserve attention and which don’t.
“When I overthink or feel overwhelmed I like to distract myself with a soothing activity. This could be going for a walk or run in nature. This helps clear my mind and ease my worries. I could definitely see myself incorporating the 5-5-5 method into this time if I need it.” – Rachel Potts, Sales Ledger Manager
Keep repeating the check – 5 minutes, 5 days, 5 years – to reinforce your mind’s ability to de-escalate anxiety. Over time, you’ll find it far easier to distinguish the fleeting from the consequential.
One of the biggest traps of overthinking is analysis paralysis, where thinking about what to do prevents any progress. The antidote? Act, no matter how small the action.
Breaking a task into micro-steps is especially helpful. If the idea of cleaning your home feels overwhelming, start with just putting away one item. Need to make a phone call? Begin by finding the number and writing a simple script.
This “just start” mentality is backed by mental health advice from NHS Hertfordshire, which provides CBT-based workbooks encouraging small, manageable steps to interrupt rumination and reduce overwhelm.
Experts also recommend using physical actions like standing up, stretching, or going for a short walk to break mental loops. Verywell Health reflects the universal truth that action helps your brain shift gears, preventing stuck thought cycles. By pairing small physical steps with mental reframing, you regain control over your thoughts and build momentum toward larger goals.
“It’s not so much “taking action” per say, but I find a good way to motivate myself is by making my favourite drink and going into a quiet space with my dogs to get started on tasks. I also use this time to think about what the day ahead may bring and focus on what will be.” – Scott Dennerley, Referrals & Admissions Co-ordinator
For many, allowing yourself 10–15 minutes a day as a designated “worry time” can contain the endless mental spirals that come with overthinking.
During this window, write down all your worries and focus on them intentionally. Outside of this time, if a worry pops up, jot it down and remind yourself you’ll deal with it later. This technique is a proven CBT method, promoted by the NHS Every Mind Matters campaign to help reduce intrusive, persistent thoughts. Talking Therapies Berkshire Healthcare advises that this compartmentalisation trains your brain to defer anxiety rather than indulge it constantly, creating valuable mental space.
“I’d never really heard about this technique before, but the idea of scheduling time to stress, so it doesn’t affect me for long periods of the day, seems like it could be useful. Even now, thinking about something negative I want to ruminate on, but interrupting the thoughts with a time slot quietens them!” – Ellis Owen, Marketing Executive
The worry time window can also be used to problem-solve realistically instead of catastrophising. When you give your worries permission to exist but on your terms, they lose power over you.
Overthinking thrives in “what ifs” about past mistakes or future uncertainties, therefore grounding exercises can help pull your focus back into the here and now, where you have control.
One common technique is the 5‑4‑3‑2‑1 grounding exercise:
This approach is again recommended by Berkshire Healthcare Talking Therapies and is backed by recent research published in Frontiers in Psychology. The 2024 study explored various mindfulness techniques, including embodiment practices like the 5-4-3-2-1 grounding method, which help individuals reconnect with their physical senses. Compared to other mindfulness strategies, embodiment consistently proved more effective in reducing state anxiety.
Another useful technique is square breathing, or box breathing – recommended by WebMD as a “powerful relaxation technique” that can slow your breathing back to a stable rhythm – where you inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. This rhythmic breathing activates the parasympathetic nervous system, helping reduce stress.
Regular mindfulness practice or body scan meditations also anchor your attention on physical sensations, countering runaway mental loops. The key is practicing these grounding exercises whenever you notice your mind racing, returning your awareness to the present moment and weakening the hold of anxious thoughts.
Overthinking doesn’t vanish overnight, but it becomes far more manageable when you start applying small shifts consistently. The five techniques in this blog aren’t meant to be done all at once or squeezed into a strict daily routine. Instead, think of them as tricks you can pull out when the need arises.
Start by noticing your patterns: When are you most likely to spiral into overthinking? Is it when making decisions, trying to sleep, or after a difficult conversation? Once you’re aware of those moments, choose one or two techniques that feel most natural.
The goal isn’t to eliminate overthinking entirely, but instead to build mental habits that interrupt the cycle before it gains momentum. And like any habit, it takes time, patience, and practice.
Most importantly, if you find overthinking is interfering with your well-being, relationships, or work, know that support is available. The NHS offers free, evidence-based therapy through Talking Therapies, where trained professionals can help you apply these tools more deeply.
Overthinking doesn’t have to control your mind or your day. By naming your thoughts, questioning their importance, taking small steps, scheduling worry time, and grounding yourself in the present, you can regain calmness and clarity.
Start with the techniques that resonate most and build from there. With patience and practice, you’ll find mental peace replacing the noise of overthinking.
How to Stop Overthinking: Signs, Causes, and Ways to Cope
Rumination: The danger of dwelling – BBC News
Reframing unhelpful thoughts – Every Mind Matters – NHS
The Rule of Five — Wellbeing Place
Mindfulness-Based Cognitive Therapy (MBCT) | Waiting Room
wellbeing-team-cbt-workshop-booklet-2016.pdf
10 Exercises That Teach You How to Stop Overthinking
Tackling your worries – Every Mind Matters – NHS
Four ways to feel more in control of your worries | NHS Talking Therapies Berkshire
