How do I stop overthinking everything?

Stop overthinking by interrupting the loop, not by trying to force it away.

• Notice it: say, “I’m overthinking right now.”
• Ask one question: “Is this a real problem with a next step, or just rumination?”
• Take a small action: send the email, make the call, write the first step, or do one tiny task.
• Set a worry window: 10–15 minutes a day to write worries down; outside that time, postpone them.
• Challenge the thought: “Is it 100% true? What’s most likely?”
• Ground yourself: use 5-4-3-2-1 or go for a short walk.

The fastest fix is usually this: name it, narrow it, act on it, and move your body. If the same worries keep coming back every day, talk with a therapist or counselor—CBT techniques are especially helpful.