How to Stop Overthinking Everything (And Actually Enjoy Life)

Overthinking is exhausting

Let’s say it again… overthinking is exhausting. It keeps you stuck in your head, replaying conversations, analyzing decisions, and second-guessing every little thing. It’s draining the joy out of your life.

If you’re a millennial or Gen Z woman struggling with anxiety, you’re not alone. Many of my clients come to therapy feeling overwhelmed by their own thoughts. The good news is that you don’t have to stay stuck in this cycle. Here’s how to stop overthinking and start living with more ease.

Get out of your head and into your body

When your thoughts are spiraling, your body is likely tense. Instead of trying to think your way out of overthinking, shift your focus to movement. Go for a walk, stretch, take deep breaths, or do something tactile like washing dishes or petting your dog. When you reconnect with your body, your mind naturally slows down.

Set a time limit for decision making

If you struggle with making decisions, set a timer. Give yourself five minutes for small decisions and 30 minutes for bigger ones. When the time is up, commit to your choice. Overthinkers often believe there’s a perfect answer, but in reality, most decisions don’t have a right or wrong outcome. They just have different paths.

Challenge your thoughts

Not every thought is a fact. When you catch yourself overanalyzing, ask: Is this true? Is it helpful? What would I tell a friend in this situation? Often, the thoughts keeping you stuck are just fears disguised as facts. Calling them out can help you break free. Read my blog on challenging anxious thoughts for more tips.

Stop seeking reassurance

Endlessly polling your friends or Googling for answers might feel helpful in the moment, but it actually feeds the overthinking loop. Next time you catch yourself looking for outside confirmation, pause. Remind yourself that you don’t need permission to trust your own judgment.

Plus, did you know that seeking reassurance too much can lead to increased anxiety over time? Your brain begins to think reassurance is necessary in order to feel less anxious. However, it creates an endless loop that feeds anxiety. To move forward and retrain your brain, you need to interrupt the cycle.

Practice imperfection

Perfectionism fuels overthinking. The more you try to get everything just right, the harder it is to move forward. Give yourself permission to do things imperfectly. Send the email with a typo. Speak up in a meeting even if your voice shakes. Try something new without researching it to death. You’ll feel discomfort at first. Lean into this. The more you embrace imperfection, the more freedom you’ll feel.

Create a mental “parking lot”

If your mind is racing with thoughts, write them down and set them aside for later. This helps you acknowledge them without letting them take over your day. When you revisit them later, you’ll often find they don’t feel as urgent.

Build tolerance for uncertainty

I’m always talking to my therapy clients about the “limbo” of uncertainty. Anxiety hates it. Overthinkers crave certainty, but life doesn’t offer guarantees. Instead of searching for absolute answers, practice getting comfortable with not knowing. Trust that you can handle whatever comes next, even if you don’t have it all figured out right now. Future you will have more information later. Current you needs to just be.

Prioritize joy

Overthinking often crowds out fun. Make time for activities that bring you joy, whether it’s reading, baking, playing an instrument, or simply sitting in the sun. The more you engage in things that make you happy, the less space anxiety has to take over.

Consider therapy in Milwaukee, Chicago, Hinsdale, & Whitefish Bay

Sometimes, overthinking is deeply rooted in anxiety and past experiences. Therapy can help you unpack the patterns keeping you stuck and give you tools to move forward. If you’re in Milwaukee, Chicago, Hinsdale, Whitefish Bay, or anywhere in Illinois or Wisconsin and looking for support, I specialize in helping women with overthinking regain joy and presence in their lives. 

About the author

I’m Shannon, a therapist based in Illinois and Wisconsin specializing in anxiety therapy for women and moms. My approach focuses on practical, behavior-based strategies to help you feel more in control of your thoughts and your life. If you’re tired of overthinking and ready to make real changes, I’d love to help. Check out my website for more information on anxiety therapy for women, therapy for moms, and growth and goal counseling. Together, we can find ways to quiet your mind and create a life that feels more peaceful. Connect with me to schedule a 15min consultation.