7 Therapist-Backed Tips to Stop Overthinking (For Real This Time)

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We’ve all been there — lying in bed replaying that one conversation from earlier, spiraling about what might happen tomorrow, or trying to plan for every possible outcome until your brain feels like it might just melt.

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Overthinking is something almost everyone struggles with from time to time. But when it starts to interfere with your sleep, confidence, or ability to enjoy the present moment, it might be time to call it what it is: exhausting, unhelpful, and (good news!) totally manageable.

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At KMA Therapy, our therapists hear about overthinking all the time. So we’ve compiled seven of the most effective, therapist-backed tips to help quiet the noise and get out of your head — for real this time.

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1. Name the Overthinking Pattern

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The first step to managing overthinking? Recognizing it in the wild.

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Start to notice how your overthinking shows up. Does it sound like:

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• Constantly replaying past conversations?
• Imagining the worst-case scenario in every situation?
• Second-guessing every decision, no matter how small?
• Mentally rehearsing what you should have said or done?

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These mental loops are often tied to deeper emotional themes like perfectionism, fear of judgment, or anxiety. When you name the pattern (“Ah, this is my ‘what-if’ spiral kicking in”), you create a little distance between you and your thoughts — and that space is powerful.

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Therapist Tip: Keep a running list of your top 3 most common overthinking traps. Awareness makes it easier to catch them early and shift gears.

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2. Interrupt the Thought Loop with Movement

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When your brain is racing, sometimes your body holds the key.

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Moving your body — even just a short walk, some gentle stretching, or five jumping jacks — can help reset your nervous system. It signals to your brain that it’s safe to let go of hypervigilance and focus on the present.

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Why does this work? Because overthinking is often your brain’s attempt to feel in control. But movement brings you into your body — and back into the moment — where control is less important than grounding.

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Therapist Tip: Try "walk and worry": take your overthinking on a walk and say your thoughts out loud (or in your head). Often, they start to sound less urgent when you're in motion.

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3. Use the “Worry Later” Technique

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One of the sneakiest parts of overthinking is that it feels productive. But in reality, you’re often just spinning in place.

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If your mind is busy catastrophizing or problem-solving a dozen scenarios at once, try this: schedule a “worry time” later in the day.

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Give yourself a 15–20 minute window where you're allowed to sit down and worry, journal, or think through things intentionally. When intrusive thoughts show up earlier in the day, tell yourself:

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“Not now — I’ve got a time set aside for that.”

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Therapist Tip: You’ll often find that by the time your “worry window” arrives, the thought has either resolved itself — or no longer feels as urgent.

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4. Talk It Out — But With the Right Person

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Talking things through can help you gain perspective, but choose your audience wisely. Overthinking often thrives in echo chambers. If you vent to someone who also spirals or reinforces your fears, it can make things worse.

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Instead, talk to someone who can hold space without fueling the fire — a therapist, a grounded friend, or someone who gently challenges your catastrophizing without dismissing your feelings.

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Therapist Tip: Start by saying, “Can I share something I’m spiraling about? I’m not looking for solutions — just a reality check.” Setting expectations helps you feel more in control of the conversation.

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5. Anchor Yourself in the Senses

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Overthinking is often future-focused or past-focused — rarely present. A quick way to get out of your head is to anchor yourself in the moment using your senses.

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Try the “5-4-3-2-1” technique:

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• 5 things you can see
• 4 things you can touch
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

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This grounding exercise doesn’t make the thoughts go away completely — but it gives your nervous system something else to focus on, which slows the loop.

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Therapist Tip: Keep a grounding object (like a stone, essential oil roller, or textured bracelet) with you to use when your thoughts start racing.

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6. Challenge the “Thinking = Control” Myth

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Many people overthink because they believe more thinking = more control. But here’s the truth: more thinking often just leads to more anxiety — not better decisions.

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Try reframing your mental loop like this:

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• Overthinking: “If I keep thinking about this, I’ll find the perfect solution.”
• Reframe: “I’ve already thought about this a lot. Now I need to trust myself and take a break.”

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Ask yourself:

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“Is this thought helping me move forward — or just keeping me stuck?”

This question helps you separate productive reflection from mental rumination.

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Therapist Tip: Practice saying, “I’ve done enough thinking on this for now” as a mantra when you notice yourself looping.

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7. Start Therapy (Yes, Really)

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We had to say it: therapy is one of the most effective ways to address chronic overthinking.

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Why? Because a good therapist doesn’t just listen — they help you untangle the deeper beliefs and emotional triggers underneath your thought spirals. Whether you’re dealing with anxiety, perfectionism, people-pleasing, or trauma-related patterns, therapy creates space to explore the “why” — and build new tools for managing your thoughts.

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At KMA Therapy, we match you with a therapist who fits your personality, preferences, and goals. We’ll help you make sense of your patterns, gently challenge them, and create a plan for feeling calmer and more in control.

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Therapist Tip: If you’re not ready for a full session, try a free 15-minute discovery call — no pressure, just a chance to explore your options.

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Final Thoughts: You’re Not “Too Much” — Your Brain Is Just Tired

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Overthinking doesn’t mean you’re broken. It means your brain is working overtime to protect you — often from uncertainty, failure, or emotional discomfort. But the good news is: you can learn to interrupt the loop, gently challenge it, and reconnect with the present.

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Try starting with just one of these tips this week — and if it helps, try another. You don’t need to overthink your way out of overthinking. Sometimes, the best thing you can do is breathe, ground, and give yourself permission to pause.

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Interested in working with a therapist to quiet your inner critic?
Book a discovery call with KMA Therapy today and let’s find your perfect match.

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If you're ready to begin your journey, book a free 15-minute discovery call with one of our registered therapists — and join our DBT Group Therapy waitlist today. ✨

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