How to Relax My Mind from Overthinking

Sometimes your brain feels chaotic. You may be second-guessing your decisions or worrying about the future. If you can’t relax and think of anything else, it may be due to overthinking. Why does overthinking happen? Overthinking may be a result of stress, anxiety or perfectionism. Although overthinking is quite normal, it can grow like a snowball and affect your daily life and well-being.  In this article, you will find out how to stop overthinking and relax. We will provide you with practical techniques to calm the mind and regain control over your thoughts.

Why Do We Overthink?

Overthinking is connected to anxiety as both are common and unpleasant reactions to stress. Anxiety is a feeling of fear, dread and uneasiness. Overthinking is more about the daunting thought process. In addition to stress, overthinking can be caused by other factors:

• Unhealthy Lifestyle: You may ask yourself: “Why do I overthink so much?” There are several reasons for this. Except for medical conditions, it may be a result of stress or an unhealthy lifestyle. We live in a fast-paced world with a lot of responsibilities that may be exhausting. It’s hard to make sure you get enough rest and physical activity, eat and sleep properly.

• Perfectionism: Another case of a chronic overthinker is a person with perfectionistic traits. Overachievers may start blaming themselves for what they can’t control. It can concern careers, relationships, personal values and dreams, or any other aspects of life.

• Medical Conditions: Overthinking may be a warning sign of an underlying diagnosis. Mental health conditions such as anxiety or panic disorder can cause obsessive thoughts. If you notice any symptoms of growing anxiety, it’s better to seek therapy for overthinking.

Overthinking is like a cycle. At first you may start thinking about something that had seemed meaningless before. This thought brings an emotion that grows inside of you and doesn’t just simply go away. This emotion may lead you to act impulsively, causing you to regret your decisions. This cycle repeats itself as you start thinking of what you may have done wrong.

Overthinking is common nowadays. Nearly 73% of 25 to 35-year-olds have experienced it at some point in their lives. However, there is a way to break out of the overthinking cycle. Overthinking therapy and personal coaching provide solutions to an issue millions of modern people struggle with.

How to Relax Your Mind from Overthinking

How to stop being an overthinker? It is normal to worry before important events or reflect on your decisions. But sometimes we can’t afford being anxious. For example, it’s hard for a chronic overthinker to grow professionally, defend personal boundaries or build meaningful relationships. We recommend these simple step-by-step techniques to relax your mind from overthinking:

• Mindfulness and Meditation: We’ve talked a lot about mindfulness on our blog. In short, being mindful means staying present by observing the surroundings, noticing thoughts and emotions, and trying to accept them. Mindfulness and meditation are powerful tools that can help you break negative thought loops. Discover 5 proven techniques to release anxiety such as mindful breathing and 5-4-3-2-1 grounding method. 

• Physical Relaxation: Yoga, dancing or other physical activities can strengthen your body and help you build resistance to stress. Moreover, movement releases dopamine, which makes you feel happy and satisfied. After a solid training session, it's easier to fall asleep, so you can forget about insomnia and how to stop overthinking at night.

• Journaling: Another helpful technique you can try is writing down your thoughts. Journaling is an easy and fast way to gain clarity and avoid rumination. You can also set the timer for 3-5 minutes and count written words after every session to see your progress. As you continue practising journaling there will be less overthinking.

• Limiting Information Overload: Avoiding information overload can be a lifesaver for neurodivergent women who often struggle with overthinking. Try limiting excessive social media scrolling, listening to loud and energetic music, reading daunting news about politics or ecology, etc. Sometimes the best you can do is to slow down. Find out more about the slow living movement in this article.

How to Stop Overthinking at Night

Overthinking before bed is common. Being too busy during the day can make it difficult to relax and stop overthinking at night. It can lead to insomnia, nightmares and morning fatigue. This is what you can do to stop overthinking at night:

• Nighttime Routine: Create a relaxing wind-down process before sleep. Do what you find the most calming, whether it’s a hot shower, a cup of green tea or cacao, a book, rubbing your dog’s belly or cuddling with your partner. Set the alarm which will notify you when it’s time to wind down. Find what works for you and your sleep will improve.

• Brain Dump Technique: Writing thoughts in a journal before bed can be a game-changer for many chronic overthinkers. If meditation is too complicated for you, you can start from journaling. When you can’t relax at night because of too many thoughts, let them out.

• Sleep Meditation Apps or White Noise: Some people can’t sleep without calming sounds in the background, while others prefer complete silence. You can try listening to sounds of nature and white noise on YouTube or download a meditation app such as Headspace. There are also many ASMR streamers on TikTok who can help you relax before bedtime.

How to Get Over Overthinking in Daily Life

Overthinking is something that makes our daily life harder. You can’t just turn off your thoughts with one click. We are not robots and our brain is much more complicated than any computer. How to relax my mind from overthinking in daily life? A chronic overthinker needs consistent training to develop a skill set to get over overthinking when needed. Let’s discuss habit-building techniques that can help you stop being an overthinker:

• Seeing the Full Picture: While you’re overthinking about the future or past, try checking all of the details and facts to see the full picture. Sometimes, our mind can distort reality, making us believe negative or untrue thoughts. Do not believe every thought you get or blindly rely on your intuition. It can lead you to jealousy, suspiciousness, fears and obsessive thoughts.

• Shifting Focus to Action: “A little less conversation, a little more action…” Even though it sounds like a risky idea, taking action rather than overthinking can help break the cycle of overanalysis. Try to get busy with something else rather than double-guessing your past decisions. Plan out your days with productive activities so you don’t have time for overthinking.

• Treating Yourself Better: Chronic overthinkers tend to have low self-esteem. Treat yourself with kindness to build confidence and stop overthinking. Take a break from work, eat something tasty or spoil yourself with a new piece of clothing every once in a while.

When to Seek Professional Help

Overthinking is a normal reaction to stress. Almost every adult overthinks from time to time. However, if it seriously affects your daily life, you may consider therapy for overthinking or mental health coaching. For example, if you have insomnia, struggle with concentration, or find your relationships at risk, it may be time to seek additional support.

Also, if your methods to overcome stress stop working, CBT (Cognitive Behavioral Therapy) or mindfulness-based approaches can help with creating new strategies. CBT helps reframe negative thought patterns, while mindfulness techniques encourage present-moment awareness. With the guidance of a therapist or a mental health coach, you can see what you might have been missing and upgrade your stress management skills.