You’ve been there: you get into bed at night, start thinking about your next work day, and soon find yourself analyzing the crushing climate. The outcome? Stress. Anxiety. Insomnia. I’ve been there. Thirty-four years working for a Fortune 50 company with over 100 people under you will do that. You know what else will; being a parent, facing health issues, relationship changes, the list is endless.

But it doesn’t have to be that way; with a bit of help, we can stop overthinking in 2025. What if we tell you there are proven techniques to stop overthinking and lead a more peaceful life? These are techniques a friend advised me to use, and I’ve used several of them. Let’s dive into them one-by-one and see what works for you.

What Is Overthinking—And Why It Does You No Good

Overthinking is basically being trapped in a loop of thoughts—mostly negative ones. Overthinkers might find themselves constantly analyzing the past or fearing the future. It’s like living in your head all the time instead of actually enjoying your life. Anxiety is overthinking one’s best friend. When negative thoughts persist, you might feel increasingly stressed, unable to make life moves and decisions. Focusing on negativity may also lead to sleep issues.

Let’s look at six tips that will help you beat overthinking.

How To Stop Overthinking in 2025: 6 Essential Tips

Note these ideas and try them today—you’ll see how your overthinking loop is decreasing.

Try Mindfulness

Meditation is the greatest tool for beating overthinking. It works pretty simple: take five undistracted minutes, close your eyes, and start breathing. Notice your thoughts, feelings, and surrounding noises. The trick is not to stop your thoughts but to feel at ease.

Going deeper into your practice, you can also try yoga and guided meditations with apps.

Get moving

Though not an obvious way to fight overthinking, physical activity such as walking or hiking can be a perfect way to handle the clutter in your mind. It is not about hitting the gym exactly. A pleasant daily walk in the park, dancing, a good stretch, or a fun sports game with friends—anything you sincerely enjoy would do perfectly.

Set Time Limits

Okay, if you want to overthink, just do it. But try to set a specific amount of time for that. Right before you go to bed, take 10 minutes and start overthinking. As weird as that may sound, this practice is set to bring you peace of mind afterward. It’s like an intensive workout for the brain.

Instead of fearing overthinking, allow yourself to feel everything you want to feel. Once you’re done, notice how you feel. After such a practice, your brain will feel lighter. But remember: just 10 minutes a day is enough. Go live your life.

Write It Out

A problem put on paper is a problem half-solved. Make journaling a part of your daily routine, like sleeping or eating healthy meals. Take your favorite notebook, make calming tea, and start writing. What’s bothering you right now? Why? What can you do about it?

Once written, your thoughts wouldn’t seem so daunting. Writing problems or issues on paper also does two things: a list of goals or problems to work on and a sense of control of your situation. Give it a try—this works.

Seek Support

Feeling overwhelmed? Talk to a friend. Call your mother. Chat with your cat. You don’t have to leave all the negative thoughts to yourself and get buried in them. Share what’s bothering you with your close ones, and you’ll feel better. You can also seek out and talk to a therapist if the thoughts become too persistent.

When you have no one to talk to, apps like Liven can become your go-to solution. AI-powered assistants are there for you when you need them most—24/7, without judgment.

Practice Positive Affirmations

It’s proven that positive self-talk encourages good mood and makes you more self-reliant. It’s best to do it right before you go to sleep. Just say to yourself: “I am in control of my thoughts,” “I am capable,” “I love and support myself”.

You can also create a dedicated poster for your room with your favorite affirmation to remind yourself occasionally. Make a reminder calendar entry with a positive thought or goal of the day.

The bottom line is that negative thoughts don’t define you, and overthinking happens even to the best of us. With the right coping techniques, you can lead a happier life.