Last updated: October 2026
To stop overthinking, get the thoughts out of your head and onto paper, set a daily 15-minute “worry time” and postpone worries until then, ask what you’d tell a friend, and do something physical or outdoors to break the loop. At night, write tomorrow’s to-do list before bed. If overthinking affects daily life, NHS talking therapies can help.
Below: why we overthink, 10 ways to stop, how to stop overthinking at night, overthinking and anxiety, and when to get help.
Why do I overthink everything?
Overthinking is your brain trying to solve problems or avoid danger, but getting stuck in a loop instead. It’s more likely when you’re stressed, tired, uncertain about something, or prone to anxiety. Quiet moments, like lying in bed, give the loop space to run. Caffeine, alcohol and too little sleep can all make it worse. See caffeine and anxiety and hangxiety.
For a simple five-day reset you can start any time, see our Stress Awareness Week guide.
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10 ways to stop overthinking
| Technique | How to do it |
|---|---|
| 1. Write it down | Spend 5 minutes getting every thought onto paper. It’s easier to look at a problem than to hold it in your head |
| 2. Set a worry time | Pick 15 minutes a day. When a worry pops up, note it and save it for then. A trial found postponing worries this way reduced worry |
| 3. Ask “can I act on this?” | If yes, choose one small next step. If no, practise letting it go |
| 4. Advise a friend | Ask what you’d tell a friend in the same situation. The NHS suggests this to take a wider view |
| 5. Breathe slowly | Breathe in, then out for longer. A few minutes calms the body, which quiets the mind |
| 6. Get outside | A walk in nature reduced rumination in a Stanford study, compared with a walk along a busy road |
| 7. Move your body | Exercise is one of the best-proven ways to reduce anxiety |
| 8. Use a 5-4-3-2-1 reset | Name 5 things you see, 4 you hear, 3 you can touch, 2 you smell, 1 you taste |
| 9. Limit the inputs | Less news, social media and late-night messaging |
| 10. Make a decision deadline | Give yourself until a set time, then decide. “Good enough” beats endless going round |
See also how to relieve stress and nervous system regulation.
How to stop overthinking at night
- Write tomorrow’s to-do list before bed. In a sleep lab study, people who spent 5 minutes writing a to-do list fell asleep about 9 minutes faster than those who wrote about tasks they’d finished.
- Keep a notepad by the bed so you can park a thought and come back to it in the morning.
- Get up if you can’t sleep after about 20 minutes. Sit somewhere dim and calm, then go back to bed when sleepy.
- Try slow breathing or a body scan in bed.
- Avoid the phone. Scrolling feeds the loop.
See anxiety at night and how to fall asleep fast.
Rumination vs worry
| Rumination | Worry | |
|---|---|---|
| Focus | The past: “Why did I say that?” | The future: “What if it goes wrong?” |
| Often linked to | Low mood | Anxiety |
| What helps | Action, movement, time outdoors, self-compassion | Worry time, problem-solving, accepting uncertainty |
Overthinking and anxiety
Constant worry that’s hard to control and affects daily life is the main symptom of generalised anxiety disorder (GAD). Overthinking on its own doesn’t mean you have an anxiety disorder, but if it comes with poor sleep, tension, a racing heart or trouble concentrating, it’s worth speaking to your GP. See anxiety symptoms.
An evening wind-down that helps
A regular evening routine gives your mind a signal that the day is done: dim the lights, write your list, have a warm caffeine-free drink, read a book. Magnesium contributes to normal psychological function and the normal functioning of the nervous system. Our Magnesium Glycinate Sleep Complex is an evening drink with L-theanine, our Reishi Mushroom Adaptogenic Complex is a cosy hot chocolate, and many people use our Flow CBD Oil in their daily routine. See how to choose CBD oil.
The FSA’s 10mg a day figure for CBD is precautionary advice rather than a legal limit, set while longer-term safety research continues. At Evopure we think it is a very cautious figure, and many adults use more. If you go above it, increase slowly, and check with your GP or pharmacist first if you take any medication.
When to get help
Speak to your GP if overthinking or worry is affecting your sleep, work or relationships. In England, adults can refer themselves to NHS Talking Therapies for CBT. If you feel unable to cope, call NHS 111 and choose the mental health option, or Samaritans on 116 123.
Related guides
- Need ideas for what to write? See 40 journal prompts for anxiety.
- Imposter syndrome.
- If your overthinking is about your health, see health anxiety.
- If your thoughts are often self-critical, see low self-esteem.
- If unwanted, upsetting thoughts keep popping up, see intrusive thoughts.
- Doomscrolling.
- High-functioning anxiety.
- Gratitude journal prompts for hard days.
- For overthinking at bedtime, try this 10-minute sleep meditation.
- How to beat decision fatigue when even small choices feel heavy.
- Can ASMR help you switch off at night?
- How to stop anticipatory anxiety and “what if” thinking before an event.
- Some people find the steady pressure of a weighted blanket helps them settle when their mind is racing at night.
- Constant worrying is one of the most common signs of stress.
- Buying for someone whose mind races at bedtime? See our gifts for someone who can’t sleep or switch off.
- If someone you love is a chronic overthinker, our guide to gifts for someone with anxiety has gentle, pressure-free ideas.
- A warm, caffeine-free drink at the same time each night can mark the end of the day; see which teas for sleep have the most research.
FAQs
How do I stop overthinking?
Write your thoughts down, set a daily worry time, ask what you’d tell a friend, breathe slowly, and get outside or exercise to break the loop.
How do I stop overthinking at night?
Write tomorrow’s to-do list before bed, keep a notepad by the bed, avoid your phone, and get up for a while if you can’t sleep.
Is overthinking a sign of anxiety?
It can be. Worry that’s hard to control and affects daily life is the main symptom of generalised anxiety disorder. Speak to a GP if you’re worried.
Why do I overthink everything?
Stress, uncertainty, tiredness and anxiety all make the brain more likely to loop on problems. Caffeine and alcohol can make it worse.
Can overthinking be cured?
It can be managed very well. Techniques from CBT, such as worry time and challenging thoughts, help most people. NHS Talking Therapies offers CBT.
Sources
- NHS Every Mind Matters. Anxiety.
- Scullin MK et al (2018). The effects of bedtime writing on difficulty falling asleep: a polysomnographic study comparing to-do lists and completed activity lists. Journal of Experimental Psychology: General.
- Versluis A et al (2016). Reducing worry and subjective health complaints: a randomized trial of an internet-delivered worry postponement intervention. British Journal of Health Psychology.
- Bratman GN et al (2015). Nature experience reduces rumination and subgenual prefrontal cortex activation. PNAS.
- NHS. Generalised anxiety disorder.
This guide is general information, not medical advice. Evopure makes the Magnesium Glycinate Sleep Complex, Reishi Mushroom Adaptogenic Complex and Flow CBD Oil. We don’t recommend our products during pregnancy or breastfeeding.
