Notice the thought and label it as overthinking
Pause and take three slow breaths
Write the thought down
Ask whether the thought is useful right now
Separate facts from assumptions
Set a time limit for worrying
Focus on one small action you can take
Redirect attention to the present moment
Limit repeated checking and reassurance-seeking
Reduce caffeine and other stimulants if needed
Keep a regular sleep schedule
Exercise regularly
Practice mindfulness or meditation
Use a daily journal to clear mental clutter
Challenge worst-case scenarios
Replace “what if” with “what is”
Accept uncertainty
Stop trying to make every decision perfect
Break big problems into smaller steps
Talk to someone you trust
Unplug from triggers that fuel rumination
Create a simple daily routine
Practice self-compassion
Seek professional help if overthinking becomes overwhelming