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Anxiety and worry

How to stop overthinking: 8 steps that help

Overthinking is going over the past again and again (rumination) or worrying about the future (worry)[1]. Steps that help: notice the loop, check whether you are solving a problem, give worries a set time, step back from the thought, come back to your senses, do one small thing, question the thought, and write things down before bed. If it does not ease, or it affects your sleep, work or mood, talk to a therapist.

By the Bliss Therapy editorial teamReviewed by the Bliss Therapy clinical team10 min read
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A woman sitting on her bed in a dark room, looking out of the window
Photo: Ben Blennerhassett on Unsplash

Key takeaways

  • Overthinking is an everyday word, not a diagnosis: going over the past (rumination) or worrying about the future (worry).
  • Steps with research behind them include questioning the thought, mindfulness, and doing something instead of ruminating.
  • Worry time and a bedtime to-do list are worth trying, but the evidence for them is small or mixed.
  • If worry is hard to control or affects your daily life, it may be anxiety, depression or OCD: talk to a GP or a therapist.
  • On Bliss Therapy you can talk it through with a therapist who speaks your language, with no waitlist.

What is overthinking?

Thinking a problem through is not the same thing: repetitive thought can be helpful, for example when it leads to preparation and planning, or unhelpful[3].

CompareRuminationWorryProblem-solving
Looks atThe pastThe futureNow and next
Sounds like“Why did I say that?”“What if it goes wrong?”“What can I do about it today?”
Ends withThe same thought againMore what-ifsA next step, or a decision to let it go

Rumination is linked with depression, anxiety and poorer problem-solving[2]. In one series of studies, people who ruminated avoided distraction because they felt it would get in the way of understanding themselves[30], which may be why overthinking can feel useful while it is happening.

How to stop overthinking: 8 steps

1. Notice it and name it

The first step in NHS self-help for unhelpful thoughts is to practise catching them[4]. When you notice the loop, name it: “I’m going over the same thing again.” Therapies such as CBT and mindfulness teach you to see a thought as a passing mental event rather than a fact; in a study of people recovering from depression, being able to do this was linked with a lower chance of relapse[5].

2. Ask: am I solving a problem, or going round in circles?

Research suggests concrete thinking (“what happened, and what can I do next?”) is more helpful than abstract “why me?” thinking[3]. The NHS “worry tree” sorts worries into problems you can act on and what-ifs you cannot control; for the ones you can act on, write down a plan[6]. If there is nothing to do right now, that is your signal to move to the next step.

3. Give worries a set time of day

The NHS suggests a short “worry time” each day, about 10 to 15 minutes, and telling yourself during the day, “I’ll set that aside for my worry time”[6]. In a small study of people who worry a lot, a daily 30-minute worry period lowered worry, anxiety and sleep problems[7], but an online version did not help[8]. Treat it as worth trying, not a guaranteed fix.

4. Step back: talk to yourself as “you”

In lab studies, people who thought about a stressful situation using their own name or “you” instead of “I” felt less distressed and dwelt on it less afterwards[9]. Try: “Ana, you’ve prepared for this.” A similar trick from the NHS is to ask what advice you would give a friend in the same situation[10].

5. Bring your attention to your senses

Focusing on the present moment can calm anxiety and reduce tension[10]. Notice your breathing, your feet on the floor, or five things you can see. Across 29 trials, mindfulness-based cognitive therapy (MBCT) reduced rumination, and the effect lasted at follow-up[11]. Mindfulness does not suit everyone: the NHS says some people find it does not help or makes them feel worse[12].

6. Do one small thing instead

Many experiments show that a positive distraction lifts a low mood[2], and in people who had been depressed, both distraction and mindful attention helped mood more than ruminating did[13]. Pick something that takes your hands or your eyes: a short walk, a call, a chore. In one small study, a 90-minute walk in nature reduced rumination and a walk in the city did not[31]. Doing, rather than fighting the thought, matters: trying hard to push a thought away can make it come back more often[14].

7. Question the thought

This is a core CBT skill[16]. The NHS suggests checking the thought with questions such as: how likely is the outcome I’m worried about? Is there good evidence for it? Are there other explanations? What would I say to a friend thinking this way?[4] The NHS notes that changing the thought is not the only way this process helps[4].

8. Before bed, write it down

Writing worries down can make it easier to work through them one at a time[6]. In one sleep-lab study of 57 young adults, people who spent 5 minutes writing a specific to-do list fell asleep faster than those who wrote about what they had already done[17]. Writing about feelings has a small but real benefit across many studies[18].

How do I stop overthinking at night?

Stress, anxiety and depression are among the most common causes of insomnia[19], and people who struggle to fall asleep spend more of that time on worries and problems than good sleepers do[20]. Steps 3 and 8 are the most useful at night: give worries their own time earlier in the evening, and write tomorrow’s to-do list before bed. The NHS also suggests going to bed only when you are sleepy, getting up at the same time every day, and not using your phone right before bed[19]. See a GP if sleep problems last for months or affect your daily life[19]. Our page on therapy for insomnia explains CBT for insomnia.

How do I stop overthinking in a relationship?

Replaying a conversation, reading into a late reply, or asking a partner again and again whether things are OK are common forms of overthinking. Research here is mostly surveys, so it shows links rather than causes. People who often seek reassurance tend to report more depression and more rejection from others, and the link is slightly stronger in romantic relationships[21]. In another survey, rumination was one route from insecurity in relationships to more negative ways of handling conflict[22].

  • Notice the loop (step 1) before you act on it.
  • Ask what you can actually do (step 2). Often the answer is one honest conversation, not another check.
  • Talk to your partner directly, once, about what is worrying you.
  • If the same fears come back in every relationship, a therapist can help you understand why. See our page on relationship counselling online.

When is it more than overthinking?

Overthinking on its own is not a diagnosis, but it can be a sign of something a doctor or therapist can help with:

  • Generalised anxiety disorder (GAD): the main symptom is stress or worry that affects your daily life and is difficult to control[23]. See our page on online anxiety therapy.
  • Depression: symptoms include feeling guilty, finding it hard to make decisions and feeling anxious; the NHS says to see a GP if you have symptoms for most of the day, every day, for more than 2 weeks[24]. See our page on therapy for depression.
  • OCD: unwanted, intrusive thoughts that keep coming back, with urges to check, repeat, or ask for reassurance[25]. See our page on OCD therapy online.

How does therapy help with overthinking?

For generalised anxiety, the NHS usually offers CBT first, before medicine[26]; a course is usually 5 to 15 sessions[16]. A version of CBT aimed at rumination has shown benefits for depression in small trials[27]. Mindfulness-based cognitive therapy lowers the risk of depression coming back[28] and reduces rumination[11]. In trials, acceptance and commitment therapy (ACT) worked better than usual care and about as well as CBT[29].

On Bliss Therapy you can start without a waitlist, by video, with a therapist who speaks your language. 52 psychologists and counsellors list anxiety and stress, with sessions from €30 (about £25); 42 of them list CBT and 11 list ACT. Between them they speak 23 languages.

Therapists for anxiety and stress

52 therapists on Bliss Therapy list this. Sessions are 50 minutes by video, and you pay per session.

See all 52 therapists

Our therapists are based outside the UK and the US, so they are unlikely to be on UK registers or covered by US health insurance. Ask any therapist about their training and their registration in the country where they practise.

Questions people ask

Is overthinking a mental illness?

No. Overthinking is an everyday word, not a diagnosis. Researchers study it as rumination and worry[1], which are linked with depression and anxiety[2], so if it is hard to control or affects daily life, talk to a GP or a therapist.

Is overthinking a sign of anxiety?

It can be. The main symptom of generalised anxiety disorder is worry that affects daily life and is difficult to control[23]. Worrying sometimes is normal; worry that will not switch off is worth talking about.

Can overthinking keep you awake?

Yes. Stress and anxiety are among the most common causes of insomnia[19], and people who struggle to fall asleep spend more of that time on worries[20]. Writing a to-do list before bed helped people fall asleep faster in one study[17].

Does journaling help with overthinking?

A little. Writing about feelings has a small benefit across many studies[18], and writing worries down can make them easier to work through one by one[6].

Can therapy help with overthinking?

Yes. CBT is the usual first talking therapy for generalised anxiety[26], and mindfulness-based cognitive therapy reduces rumination[11]. On Bliss Therapy there is no waitlist, and sessions start from €30 (about £25).

Keep reading

Sources and how we checked (31)

On 30 October 2026 we read the research summaries (abstracts) and NHS pages listed below. Where the evidence comes from one small study or the results are mixed, we say so. Bliss Therapy figures are read from our directory when this page loads, for psychologists and counsellors who list anxiety and stress.

  1. Ottaviani C, et al. Physiological concomitants of perseverative cognition: a systematic review and meta-analysis. Psychological Bulletin, 2016 (abstract read 30 October 2026)
  2. Nolen-Hoeksema S, Wisco BE, Lyubomirsky S. Rethinking rumination. Perspectives on Psychological Science, 2008 (abstract read 30 October 2026)
  3. Watkins ER. Constructive and unconstructive repetitive thought. Psychological Bulletin, 2008 (abstract read 30 October 2026)
  4. NHS Every Mind Matters, “Reframing unhelpful thoughts” (opened 30 October 2026)
  5. Teasdale JD, et al. Metacognitive awareness and prevention of relapse in depression: empirical evidence. Journal of Consulting and Clinical Psychology, 2002 (abstract read 30 October 2026)
  6. NHS Every Mind Matters, “Tackling your worries” (opened 30 October 2026)
  7. McGowan SK, Behar E. A preliminary investigation of stimulus control training for worry: effects on anxiety and insomnia. Behavior Modification, 2013 (abstract read 30 October 2026)
  8. Versluis A, Verkuil B, Brosschot JF. Reducing worry and subjective health complaints: a randomized trial of an internet-delivered worry postponement intervention. British Journal of Health Psychology, 2016 (abstract read 30 October 2026)
  9. Kross E, et al. Self-talk as a regulatory mechanism: how you do it matters. Journal of Personality and Social Psychology, 2014 (abstract read 30 October 2026)
  10. NHS Every Mind Matters, “Anxiety” (opened 30 October 2026)
  11. Wei S, et al. The effectiveness of mindfulness-based cognitive therapy on rumination and related psychological indicators: a systematic review and meta-analysis. BMC Psychology, 2025 (abstract read 30 October 2026)
  12. NHS, “Mindfulness” (page last reviewed 17 August 2026)
  13. Huffziger S, Kuehner C. Rumination, distraction, and mindful self-focus in depressed patients. Behaviour Research and Therapy, 2009 (abstract read 30 October 2026)
  14. Abramowitz JS, Tolin DF, Street GP. Paradoxical effects of thought suppression: a meta-analysis of controlled studies. Clinical Psychology Review, 2001 (abstract read 30 October 2026)
  15. Uphoff E, et al. Behavioural activation therapy for depression in adults. Cochrane Database of Systematic Reviews, 2020 (abstract read 30 October 2026)
  16. NHS, “Overview – Cognitive behavioural therapy (CBT)” (page last reviewed 28 March 2025)
  17. Scullin MK, et al. 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, 2018 (abstract read 30 October 2026)
  18. Frattaroli J. Experimental disclosure and its moderators: a meta-analysis. Psychological Bulletin, 2006 (abstract read 30 October 2026)
  19. NHS, “Insomnia” (page last reviewed 19 March 2024)
  20. Harvey AG. Pre-sleep cognitive activity: a comparison of sleep-onset insomniacs and good sleepers. British Journal of Clinical Psychology, 2000 (abstract read 30 October 2026)
  21. Starr LR, Davila J. Excessive reassurance seeking, depression, and interpersonal rejection: a meta-analytic review. Journal of Abnormal Psychology, 2008 (abstract read 30 October 2026)
  22. Quickert RE, MacDonald TK. Being in the moment so you can keep moving forward: mindfulness and rumination mediate the relationship between attachment orientations and negative conflict styles. International Journal of Environmental Research and Public Health, 2020 (abstract read 30 October 2026)
  23. NHS, “Generalised anxiety disorder (GAD)” (page last reviewed 22 October 2024)
  24. NHS, “Symptoms – Depression in adults” (page last reviewed 5 July 2023)
  25. NHS, “Symptoms – Obsessive compulsive disorder (OCD)” (page last reviewed 4 April 2023)
  26. NHS, “Treatment – Generalised anxiety disorder (GAD)” (page last reviewed 22 October 2024)
  27. Watkins ER, et al. Rumination-focused cognitive-behavioural therapy for residual depression: phase II randomised controlled trial. British Journal of Psychiatry, 2011 (abstract read 30 October 2026)
  28. Kuyken W, et al. Efficacy of mindfulness-based cognitive therapy in prevention of depressive relapse: an individual patient data meta-analysis from randomized trials. JAMA Psychiatry, 2016 (abstract read 30 October 2026)
  29. A-Tjak JG, et al. A meta-analysis of the efficacy of acceptance and commitment therapy for clinically relevant mental and physical health problems. Psychotherapy and Psychosomatics, 2015 (abstract read 30 October 2026)
  30. Lyubomirsky S, Nolen-Hoeksema S. Self-perpetuating properties of dysphoric rumination. Journal of Personality and Social Psychology, 1993 (abstract read 30 October 2026)
  31. Bratman GN, et al. Nature experience reduces rumination and subgenual prefrontal cortex activation. PNAS, 2015 (abstract read 30 October 2026)