How to Stop Overthinking? A Gentle Guide for a Restless Mind

There are days when your brain feels like it is stuck in traffic or a never-ending flyover. Thoughts about “What if this goes wrong?”, “Did I say the right thing?” or “How will I manage everything?”  just don’t stop. If you’ve ever replayed a conversation in your head 50 times, you are not alone.

Overthinking is something that many of us carry like invisible baggage – sometimes passed down generations in the name of responsibility, or ‘log kya kahenge’ (what people will say?) syndrome or even in the form of the weight of doing things ‘right’. Especially for women, caregivers, and dreamers juggling many roles, it often becomes second nature.

But what if there is a way to slow down? Not by switching off your brain, but by learning to hold your thoughts with more compassion and space?

Let’s walk through that together.

What is Overthinking?

Overthinking is when thinking stops being helpful. Instead of solving a problem, you keep circling it, over and over, leading to restlessness, sleepless nights, fatigue, and in many cases, anxiety and decision paralysis.

In a country like India, where cultural expectations often ask us to be cautious, self-sacrificing, and ‘perfect’, overthinking becomes a coping mechanism. We are all taught to think before we speak, think before we act, and sometimes think before we breathe.

But we forget that to solve a problem, we must start thinking differently and positively.

You may be interested in reading: How to Express Your Feelings?

What Causes Overthinking, and Why is it so Hard to Stop?

Overthinking is often our mind’s way of seeking safety. It is an attempt to control the outcome in an uncertain world. But ironically, the more we over analyze, the more we get disconnected from the present moment of our life.

You might overthink because:

• You grew up needing to be ‘perfect’ to feel safe and accepted.

• You grew up carrying unresolved trauma or anxiety.

• You are afraid of failure, rejection or making wrong choices.

• You are caught up in the loop of ‘what if’ and worst-case scenarios.

  
  

And then there is also the digital storm — constant WhatsApp forwards, Instagram reels showing “perfect lives,” and career advice from LinkedIn that sounds more confusing than helpful.

Overthinking becomes a way of trying to control the chaos. But it ends up exhausting us instead.

The mind means well. But when overthinking becomes chronic, it affects our mental health, productivity, relationships, and physical well-being. Understanding overthinking is the first step toward gently changing the pattern.

You may be interested in reading: How to Let Go of Negativity?

How to Stop Overthinking and Relax?

This is one of the most searched questions on Google — and understandably so. Who does not seek peace from a restless mind?

Here is a deeply practical yet gentle approach I often recommend to those who struggle with overthinking or mental clutter:

Name the Thought

Whenever you feel like you are stuck replaying the same thoughts, pause and name it. Like ‘Ah, I am overthinking again. Have I become an Overthinking XYZ? You can even give your overthinking a funny nickname – Worrysome Harry, or An Overthinker Sam – to create a distance from it.

This simple awareness can disrupt the loop and give you a tiny moment of power and a smile. It may sound silly, but it works. Giving it a name helps you remember: This is not you — it is just a mental habit.

Anchor Yourself to the Present

A great way to stop overthinking and its related anxiety is to bring yourself back to what is happening now:

Here is the 30-second grounding practice you can try anywhere to stop overthinking – in an auto rickshaw, at your desk, or waiting for someone on the road.

• Touch something near you: a coffee mug lying at your desk, your outfit of the day, or your table – anything.

• Notice 3 things you can see, 2 things you can hear and 1 thing you can feel.

• Breathe in slowly from your nose and exhale out from your mouth.

  
  

This simple act of touching, feeling, and hearing reminds your mind: You are safe. You are here. The future can wait.

Journal the Thought, Then Close the Page

Instead of suppressing your overthinking thoughts and emotions, let them out. Write down everything you are worrying about without any fear. Once done, close the notebook and gently say – ‘I am done with overthinking. Let me pause and take a rest.’

Your mind wants to be heard, and journaling helps you to do so.

How do I Stop Overthinking at Night When I am Trying to Sleep?

Nighttime overthinking can be brutal. The stillness of the world can amplify our mental noise. If you struggle to sleep because of overthinking and other racing thoughts, here are some soothing habits that help:

Schedule Some Time Out to List Down Your Stressors

Give yourself a 15-minute each day to list down what makes you stressed the most. Are they your ageing parents? Your career? Or Your Relationship? Think through your worries, list them, and create an action plan to deal with them gently. And once you are done, set them aside.

For example,

Concern / My Stressors	Solution to My Overthinking
My parents are ageing. How will I help them if I am staying too far from them?	·       Regular video calls. ·       Helping them with timely medicine requirements. ·       Helping them financially as and when it is needed.
My career has stopped. How will I restart it?	·       Upskilling can certainly help me. ·       Continuous learning will keep me updated about the trends. ·       I will surely restart in the next 1 year.
My relationship is not working. What should I do now?	·       Am I happy with this relationship? ·       Is my partner giving a similar kind of priority to this relationship? ·       If nothing is working, I must move on to stay happy in my life.

By writing down your concerns or the stressors leading to overthinking, you help yourself think differently. You release worries from your mind as you find some ways to get rid of stress. And you also enjoy a sense of accomplishment, as you can review and tackle your problems.

You may be interested in reading: The Silent Pain of Watching Your Parents Grow Old From A Far.

Turn Off Screens

It is very common to see that the moment you lie down to rest, your mind starts racing—replaying old conversations, worrying about tomorrow, or questioning things that happened months ago. You’re not alone. Many of us go through this nightly loop of overthinking, especially when our bodies are tired but our minds just won’t switch off.

A big reason for this is that our circadian rhythm—our body’s natural clock—gets out of sync. When we spend hours on our phones or laptops late into the night, the blue light from screens tricks our brain into thinking it is still daytime. This delays the release of melatonin, the hormone that helps us relax and sleep.

But here is what many people don’t realise:

An overstimulated brain + delayed sleep = the perfect recipe for overthinking.

That is why creating a mindful bedtime routine can be a gentle way to quiet your mind. You don’t need to overhaul your life. Just start by switching off digital screens at least one hour before bed.

That includes:

• Phones

• TVs

• Laptops

• Even those WhatsApp group chats that can wait till tomorrow

  
  

Instead of endlessly scrolling or replying to late-night emails, give yourself permission to unwind. In Indian homes, this could mean sitting quietly with a cup of warm turmeric milk, lighting a candle, or just chatting softly with a loved one about something light-hearted.

Use that time to calm your nervous system:

• Write down your thoughts in a journal

• Listen to soothing Indian instrumental or devotional music

• Practice deep breathing, or simply lie down and focus on your breath

These simple steps signal to your body: “It is time to let go. You are safe. You can rest now.”

How Do I Stop Overthinking About What People Think?

Ah, yes, the log kya kahenge syndrome (what people will say?). This one is deeply rooted in our culture. From choosing a career to wearing ripped jeans, so much of our energy goes into managing others’ opinions.

Reframe the Inner Dialogue

Next time your brain starts whispering:

“What if people think I’m not good enough?”

Try this:

“Even if they do, I am still worthy, still learning, and still allowed to grow.”

Let this be your new mantra. I often tell participants in my workshops:

“Opinions are free — let them be. Your peace is priceless — protect it.”

Is overthinking a mental illness?

No, overthinking by itself is not a clinical diagnosis — but it can be a symptom of anxiety disorders, OCD, or PTSD. That is why it is important to look at it not with judgment, but curiosity. What is your overthinking trying to protect you from?

At Lovely Tiny Things, we approach healing not with labels, but with compassionate exploration. We believe every overthinking loop is rooted in something that needs to be seen, heard, or soothed.

How can I break the cycle of overthinking and self-doubt?

This is where inner work begins. To end the cycle of overthinking and self-doubt, we need to build three things:

1. Self-Trust

Self-doubt fuels overthinking. But when you begin to trust your own choices — even imperfect ones — the need to overanalyze fades.

You can build trust by:

• Making small decisions quickly (like what to wear or eat).

• Reflecting on past wins where you made good choices.

• Telling yourself: “Even if it’s not perfect, I’ll figure it out.”

2. Emotional Regulation

Overthinking is not always logical — it is often emotional. When we feel anxious or ashamed, we overthink to regain control.

Practices that regulate your nervous system — like breathwork, movement, or cold showers — can calm the body so the mind follows.

3. Support Systems

Sometimes, the mind needs a safe place to empty itself. That can be a therapist, a mentor, a journal, or a soulful community space like Lovely Tiny Things.

When you are heard, you are healed.

A Personal Note: I have Been There Too

Let me share this with you.

There was a time when I used to lie awake at night, rethinking every conversation, fearing judgment, and obsessing over outcomes. I thought if I just thought more, I could control more. But that did not give me clarity — it gave me exhaustion.

What helped me was not just logic — it was learning to slow down, breathe, and forgive myself for being human. That is why I created Lovely Tiny Things — not just to inspire, but to offer real tools for mental peace.

Want to Dive Deeper? Join My 2-Hour Webinar on “Quieting the Overthinking Mind”

If this blog spoke to you, I invite you to join my upcoming live webinar:

“Quieting the Overthinking Mind: From Mental Noise to Mental Peace”

In this 2-hour session, we will explore:

• The psychology behind overthinking

• Powerful grounding tools you can use daily

• Real stories, reflective journaling, and group support

• A printable “Mind Declutter Journal” (free with the session)

Let us stop fighting our minds — and start understanding them.

Reserve your spot here: 2-Hour Webinar on How to Stop Overthinking?  (limited seats)

Final Thought: You Are Not Your Thoughts

Your thoughts are not facts. They are just mental weather — passing clouds in your sky. You are the sky.

Let us learn to watch the thoughts come and go… without building a home inside them.

And if you forget, sometimes, come back here. Come back to Lovely Tiny Things. We are building a world where you do not have to heal alone.