To stop mental thinking, practice mindfulness (focusing on breath, body, or surroundings), distract yourself (exercise, music, hobbies), challenge thoughts (journaling, reframing), and use grounding techniques, but remember it's about managing thoughts, not stopping them entirely; set limits for worry and seek professional help if needed.
How to stop intrusive thoughts: 10 expert-backed techniques
How to stop overthinking and calm your mind
Key points
10 ways to stop spiraling and manage negative thinking
The #1 worst habit for anxiety isn't singular, but avoidance (procrastination), poor sleep, and negative thought patterns (like catastrophizing) are top contenders, creating vicious cycles where anxiety fuels these behaviors, and the behaviors, in turn, worsen anxiety by preventing healthy coping and creating more stress. Other significant habits include excessive caffeine, poor diet, too much screen time, and social withdrawal, all disrupting the body's ability to manage stress effectively.
How to Control an Uncontrollable Mind: A Deep, Practical, and Logical Approach.
"Frequent racing thoughts may be related to anxiety disorders, attention deficit hyperactivity disorder (ADHD), obsessive compulsive disorder (OCD), trauma, or other mental health issues that need exploring," says Fabrett.
Symptoms of stress
Overthinking isn't a recognized mental disorder by itself. But research has found that it's often a symptom of other mental health conditions. For example, anxiety and depression can contribute to overthinking. And people who've experienced a trauma may be hypervigilant, or on high alert for danger at all times.
The 3 C's of CBT, Catching, Checking and Changing, serve as practical steps for people to manage their thoughts and behaviors. These steps help you to recognize and alter negative patterns that contribute to mental health issues and substance abuse.
It can also help to take steps to reduce your overall stress and anxiety levels, which often contribute to intrusive thoughts. A mental health professional who practices cognitive behavioral therapy (CBT) can teach you to reframe and manage intrusive thoughts.
Dietary patterns high in processed foods, or a “western dietary pattern,” are strongly correlated with an increased risk of developing depression, mild cognitive impairment, and ADHD.
Look after yourself
Practice gratitude
“When you regularly call out the things you're thankful for, your brain starts paying more attention to the positives in your life,” says Wysocki. “That actually strengthens the neural pathways tied to happiness.” Try this: jot down three things you're grateful for each night before bed.
12 mindfulness tips to help you find inner peace
The Four-Word Sleep Phrase: “This Thought Can Wait”
This simple sentence packs a surprisingly powerful punch. When you say it to yourself—gently but firmly—it creates a boundary between you and your runaway thoughts. It doesn't require solving, denying, or arguing with your brain.
Five common anxiety symptoms include excessive worry, a racing heart, trouble sleeping, restlessness, and difficulty concentrating, often accompanied by physical feelings like a churning stomach, shortness of breath, and muscle tension, alongside irritability. These symptoms can be persistent and interfere with daily life, signaling the need for professional help.
Bad Habits That Can Hurt Your Brain
Anxiety is something that's commonly associated with women – many are open about it, and indeed, they are twice as likely as men to get it.