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This exercise is designed to help you recognize when thinking turns into overthinking, interrupt the mental loop, and return to a clearer, more grounded state of mind.
1. Notice when you’re stuck in a loop
The first step is simply recognizing that you’ve entered a mental spiral. Common signs include:
- You’re thinking about the same topic repeatedly
- You’re not gaining new insight or clarity
- You feel increasingly tense, anxious, or paralyzed
When you catch yourself in that state, try gently saying to yourself:
“Stop – this is no longer thinking, it’s rumination.”
Naming it helps create distance and interrupts the automatic process.
2. A gentle reality check
Ask yourself one or more of the following:
- Is this thought helping me right now?
- Is this bringing me closer to a solution – or just keeping me mentally busy?
- Is this something I need to resolve now – or can I set it aside for later?
You’re not trying to force an answer. The aim is simply to ease the internal pressure.
3. Shift the channel – from mind to body
Overthinking can’t be solved by more thinking. To step out of it, bring your attention into the present moment through physical or sensory action:
- Take a short walk
- Rinse your hands with cold water
- Take three deep breaths, focusing on the exhale
- Look around the room: What do you see? Notice shapes, colors, textures
The specific action doesn’t matter – what matters is shifting from thought to experience.
4. Optional: Write down the core question
If the topic feels important, write the core question in a single sentence. For example:
“Should I take on this project?”
Then put the note aside with the message:
“I’ll come back to this later.”
This small act helps unburden your mind and tells your nervous system it’s safe to pause.
5. Set limits on your thinking time
If you tend to over-reflect, consider scheduling dedicated “thinking time.” For example:
“I’ll think about this for 20 minutes this evening – not before, not after.”
This creates structure and protects you from falling into prolonged mental loops.
