Your body’s tired, but your brain is on high alert — cycling through the same thoughts, scenarios, and what-ifs. Yet despite your best efforts, you don’t know how to stop overthinking.
You replay conversations from earlier in the day. Then, you second-guess decisions you’ve already made. Before you know it, you’re bracing yourself for outcomes that haven’t even happened.
If you feel like you can’t turn your mind off, you’re not alone. Overthinking is a form of mental overload, and while it often begins as an attempt to feel in control, it usually leaves you feeling exhausted, anxious, and stuck.
At Safe Haven Counselling in White Rock, we support many clients who feel trapped in their own minds but don’t know how to stop overthinking.
Let’s talk about why overthinking happens — and what you can do to find some space, clarity, and peace.
Why Overthinking Happens
Overthinking usually comes from a good place — your brain is trying to protect you. It wants to be prepared, to avoid mistakes, to find certainty. But instead of helping, it keeps you stuck in mental loops that are hard to escape.
You might start overthinking when:
- You’re under chronic stress
- You’ve experienced past trauma or emotional pain
- You feel anxious about something you can’t control
- You’re afraid of making the wrong decision
- You’ve learned to associate thinking with safety
In reality, even though it feels like thinking more will help, it often makes things harder.
Signs You Might Be Caught in a Thought Spiral
- You replay conversations over and over
- You struggle to make even small decisions
- You worry constantly about worst-case scenarios
- You feel mentally exhausted and physically tense
- You have trouble falling asleep because your mind won’t stop racing
- You’re often irritable, foggy, or overwhelmed
Overthinking doesn’t just live in your mind — it affects your body, your sleep, and your emotional wellbeing too.
5 Ways to Gently Interrupt Overthinking
The good news is, you don’t have to force your mind to be quiet — but you can learn to shift your focus. Here are a few gentle strategies that can help you learn how to stop overthinking:
1. First, Notice the Loop
The first step is simply naming what’s happening; you can do this by saying to yourself, “I’m caught in a loop right now.”
Bringing awareness to the spiral helps create distance from it. It’s not you — it’s a pattern your brain is running.
2. Then, Ask: What Am I Trying to Control?
Overthinking often shows up when you feel powerless; in these moments, pause and ask yourself:
“What am I afraid of here?”
“What outcome am I trying to predict or prevent?”
Sometimes, simply naming the fear can help reduce its hold.
3. Next, Give Your Mind a Container
- Set a short timer — 5 or 10 minutes — and let yourself think about the issue on purpose.
- Write it down, talk it out, or let your thoughts flow.
- When the timer goes off, gently move on to something grounding. This helps your brain feel heard without letting it run wild.
4. After That, Move Your Body to Shift Your Mind
Overthinking thrives when we’re stuck in our heads. So instead, try getting back into your body.
- Take a walk
- Stretch for five minutes
- Shake out your hands and feet
- Splash cold water on your face
Movement resets your nervous system and helps pull you back into the present moment.
5. Finally, Anchor Yourself in the Present
Grounding helps bring you out of your mind and into your senses. Try:
- 5-4-3-2-1 grounding (Name 5 things you see, 4 you feel, 3 you hear, etc.)
- Box breathing (Inhale for 4, hold for 4, exhale for 4, hold for 4)
- Holding a comforting object like a smooth stone or cozy blanket
Your thoughts may still be there but they won’t feel as all-consuming.
Overthinking Is a Signal- Not a Failure
If you’ve been asking yourself how to stop overthinking, it’s worth remembering this: your brain isn’t broken — it’s just overwhelmed. You might be carrying too much, trying too hard, or running on empty. Overthinking is often your mind’s way of waving a flag, asking for rest, safety, and support.
Get Support for Overthinking and Anxiety in Surrey, BC
If your thoughts are keeping you stuck, we’re here to help.
At Safe Haven Counselling, we support individuals who feel overwhelmed by their own minds and are ready for a different way forward.
We offer in-person therapy in Surrey and White Rock, BC, and virtual counselling across British Columbia. Together, we can help you quiet the spirals, understand your patterns, and find more peace inside your own head.
In-person in Surrey + White Rock, BC | Virtual therapy across British Columbia
778-655-1500 | info@safehavenbc.com
www.safehavenbc.com
