How To Stop an Overthinking Spiral

Have you ever rehashed past conversations? Dwelled on your choices? Or gotten trapped in a tunnel of “what if” scenarios? Then there’s a pretty good chance you’re an overthinker like me.

All my life I’ve been struggling with making choices, letting go of the past, and worrying about the future. When I get stuck in the cycle of overthinking, it feels like there’s no way out.

I start thinking about one specific thing.

Become anxious about it.

Get overwhelmed by a swarm of ideas but still have no answers.

And then I think about it some more.

Overthinking can be detrimental to your mental health. It can lead to serious emotional distress, including depression and anxiety. As well as poor sleep quality.

However, focusing on finding the logic and reason behind my worries has helped me stop an overthinking spiral multiple times.

#1 Give yourself a reality check.

What is the likelihood of this actually happening?

Sometimes we worry about things that might happen and could happen, but that there’s only a 1% chance that it will. Or even things that could never happen.

My imagination likes to go wild. And sometimes makes me think about impossible things. When I was little, I was so afraid of losing my family and house to a tsunami that I would have nightmares.

I lived in a city more than 30km from the ocean.

Yes, I was a child. But you too might sometimes worry about something that might not even be possible. Something your brain made you believe you needed to worry about.

Once you’re aware of what you’re doing, ask yourself if that’s really something you need to worry about.

#2 Make a plan.

What would you do if the worst probable scenario were to happen?

For example, consider the worst probable scenario would be that you would lose your job. Make a plan for what you will do if it happens.

Will you try to get it back?

Will you search for a new one? If so, will it be in the same area? Or will you try something new?

Will you take this as an opportunity to finally follow your dreams and have your dream career?

Make a plan and you’ll be surprised how much better you’ll feel afterward.

I do this all the time. It helps me see that it’s not that bad and that there’s no reason to waste more time thinking about it. Once I have a plan for the worst probable scenario, I no longer need to worry about it.

#3 Remind yourself that you are a smart and capable adult who can face anything

We have all been through a lot in life. It’s not a competition, but it is something that we can all relate. Losing a loved one, getting hurt, getting sick, being sad, being lonely.

Our struggles make us who we are. They shape our personality, thoughts, beliefs, values, and the way we see the world.

It might not feel like it, but you have gone through a lot, you can handle whatever you’re going through right now.

You are stronger and smarter than you think. And you’re capable of handling what life throws at you. Remind yourself of that.

#4 Remember that they’re just thoughts — they can’t hurt you

In the end, they are just thoughts.

Yes, they might hurt you more than punches would. But the thing is, although you can’t control your thoughts, you can control the way you react to them.

What hurts you isn’t the thought itself. It’s the fact that you’ve been overthinking it for the last 3 hours.

Final Thoughts

When you realize you are going on an overthinking spiral, it might feel like there’s no way out. But being aware of it is the first step to stopping it and freeing yourself.

Once you’re aware of it, stop it by giving yourself a reality check, making a plan for the worst probable scenario, reminding yourself that you are a smart and capable adult, and remembering that they are just thoughts.

It isn’t easy, but it’s possible. With time you’ll get there and as you keep working on yourself, you’ll learn how to let go and live a happier life.