How to manage overthinking when your mind won’t slow down

What is overthinking?

Overthinking happens when you find yourself going over the same thoughts, situations, or worries repeatedly, often without reaching a conclusion.

You might replay a conversation, worry about something that hasn’t happened or spend hours weighing up a decision.

Overthinking generally involves two common patterns:

• Worry: Thinking about what might go wrong in the future.
• Rumination: Replaying something that has already happened, often focusing on regrets or mistakes.

The difference between overthinking and useful problem-solving is what happens next.

Thinking through a problem can be helpful, but when the same thoughts keep circulating without getting you anywhere, they can become exhausting.

What is catastrophising?

Have you ever jumped straight to the worst possible conclusion, even when there’s little evidence that something bad will happen?

This is called catastrophising, and it’s a common thinking pattern associated with worry and anxiety.² For example, imagine your manager sends you a message saying, “can we have a quick chat tomorrow?”. You may immediately jump from “my manager wants to talk” to “they must be unhappy with my work”, and eventually, “I’m going to lose my job”.

Before you know it, an ordinary message has turned into a stressful worst-case scenario. Catastrophising can make situations feel more threatening than they actually are. Recognising when this happens can also help you question your assumptions instead of automatically believing them.

Is overthinking a sign of anxiety?

Not always. Everyone worries occasionally, especially when facing uncertainty or stressful situations. However, when overthinking becomes difficult to manage or starts interfering with your day, it may be connected to anxiety.

Anxiety is common in Australia. According to the Australian Bureau of Statistics, around 1 in 6 Australians aged 16-85 experienced an anxiety disorder in a 12-month period during 2020-2022.³

Some signs that overthinking may be linked to anxiety include:

• Constantly worrying about things that might go wrong.
• Racing thoughts that make it difficult to relax or concentrate.
• Struggling to fall asleep because your mind won’t slow down.
• Feeling tense, restless or frequently on edge.
• Avoiding decisions or situations because you’re worried about the outcome.

Overthinking can also happen during periods of stress or low mood, so it doesn’t necessarily point to a particular condition. What matters most is how it’s affecting you. If constant worry is becoming a regular part of your day, it may be worth learning more about anxiety and the support available to you.

What can you do to help manage overthinking?

There’s no single trick that will stop every unwanted thought. But, there are practical ways to make overthinking feel less overwhelming.

The goal isn’t to force yourself to think positively or switch your mind off completely. It’s about recognising when your thoughts aren’t contributing anything meaningful, and finding ways to respond differently. Here are a few strategies to try:

1. Recognise when you’re caught in a thinking loop

One of the first steps towards managing overthinking is learning to recognise when it’s happening. When you’re caught up in a particular worry, it can be difficult to notice that you’ve been revisiting the same thoughts without getting any closer to a solution.

Developing greater awareness of these patterns can help you respond more intentionally. Here are some simple approaches to try:

1. 1

   Acknowledge what’s happening

   When you notice yourself replaying a situation or imagining negative outcomes, try naming the pattern. For example, “I’m overthinking this conversation again” or “I’m worrying about something that hasn’t happened”. Recognising the thought as a thought, rather than as fact, can help you gain perspective.

2. 2

   Bring your attention back to the present

   If your mind is racing, try taking a few slow breaths or focusing on what you can see, hear, and feel around you. This can provide a moment to reconnect with your immediate surroundings rather than becoming increasingly absorbed in your thoughts.

3. 3

   Ask yourself whether your thinking is productive

   A useful question is, “Am I working towards a solution, or am I going around in circles?” If you’re repeatedly asking the same questions without finding an answer, it may be time to redirect your attention.

The goal isn’t to criticise yourself for overthinking or prevent every unwanted thought from appearing. It’s simply to recognise when a pattern isn’t serving you and create an opportunity to respond differently.

2. Learn to challenge your worst-case thoughts

When we’re worried about something, our minds have a habit of making unlikely situations feel much more probable than they actually are. Instead of accepting a worst-case scenario as inevitable, try taking a moment to examine the evidence and consider alternative explanations.

The next time you notice yourself catastrophising, ask yourself three questions:

1. 1

   What evidence do I actually have?

   Consider whether your concern is based on something that has genuinely happened, or on an assumption about what may happen.

2. 2

   What’s a more realistic outcome?

   Rather than focusing exclusively on the worst possible outcome, consider what is most likely to happen based on the information available.

3. 3

   What could I do if something went wrong?

   Remind yourself that even if a difficult situation arises, there may be practical steps you can take or people you can turn to for support.

For example, instead of thinking: “I made a mistake at work, so I’m probably going to lose my job”, you might instead consider: “I made a mistake, but that doesn’t automatically mean there will be serious consequences. I can acknowledge what happened and take steps to address it”. This approach draws on techniques used in cognitive behavioural therapy (CBT), which helps people recognise and challenge unhelpful thinking patterns.²

Importantly, the intention isn’t to replace every negative thought with an overly positive one, but rather to develop a more balanced perspective.

3. Create healthy habits around worry

Sometimes, overthinking becomes so familiar that it starts to feel like a constant background activity. You might find yourself worrying while getting ready in the morning, during your commute, or when you’re trying to unwind at the end of the day.

Introducing a little more structure around how you respond to these thoughts may help prevent worry from occupying so much of your attention.

Consider trying the following strategies:

1. 1

   Set aside a dedicated ‘worry time’

   Choose a short period each day, such as 15 minutes, to write down and reflect on the things concerning you. If worries arise outside that time, make a note and consider returning to them later. Research suggests that this approach, sometimes called worry postponement, may help some people manage persistent worry.⁴

2. 2

   Turn your concerns into practical actions

   Where possible, try identifying one manageable thing you can do about a particular worry. For example, if you’re feeling overwhelmed by an upcoming deadline, focus on completing the first small step rather than thinking about everything that needs to be done.

3. 3

   Be mindful of reassurance-seeking

   Repeatedly checking messages, searching for answers online or asking others whether everything is okay can provide temporary reassurance. However, if you’re constantly seeking certainty, it may be worth considering whether these behaviours are helping you move forward or keeping you focused on the same concerns.

A simple exercise to try today

The next time you notice yourself overthinking, take a moment to write down what’s worrying you. Then ask yourself:

“Is there something useful I can do about this right now?”

If the answer is yes, identify one practical action you can take. If the answer is no, consider whether you can give yourself permission to return to the concern later and refocus your attention on the present.

Remember, managing overthinking is a skill that takes time to develop. Some days will feel easier than others, and a strategy that works well in one situation may be less helpful in another. Be patient with yourself as you explore what works best for you.

When should you talk to a psychologist about overthinking?

It’s natural to experience periods of worry, particularly when life feels uncertain or demanding. However, when overthinking starts occupying a significant amount of your time or interfering with everyday activities, it may be worth seeking additional support.

You don’t need to wait until your concerns feel overwhelming before speaking with a psychologist.

Some signs that professional support may be helpful include:

• Regularly struggling to sleep because your mind won’t slow down.
• Spending a significant amount of time worrying about situations outside of your control.
• Avoiding decisions, conversations or activities because you’re concerned about what might happen.
• Frequently seeking reassurance from others but finding that the relief doesn’t last.
• Feeling mentally exhausted, constantly on edge or unable to properly relax.
• Noticing that overthinking is affecting your relationships, work or overall wellbeing.

Speaking with a psychologist can provide an opportunity to explore what’s contributing to these experiences and develop a clearer understanding of how to manage them. You don’t need an existing mental health diagnosis to reach out, and seeking support doesn’t mean there’s something inherently wrong. Sometimes, having the space to discuss your concerns with a qualified professional can be a valuable first step towards feeling more confident in how you respond to them.

How can therapy help with overthinking?

Therapy can help you better understand why certain thoughts keep coming up, recognise the patterns that may be contributing to your distress and develop more helpful ways to respond.

One approach commonly used by psychologists is cognitive behavioural therapy (CBT). CBT focuses on the connection between your thoughts, feelings and behaviours. It helps people recognise unhelpful thinking patterns and explore how changing their responses may improve their emotional wellbeing.²

Depending on your individual circumstances, working with a psychologist may involve:

• Understanding your triggers: identifying the situations or experiences that tend to lead to repetitive worry.
• Recognising unhelpful thinking patterns: Learning to notice catastrophising, self-criticism and other thoughts that may be contributing to distress.
• Building practical coping strategies: Developing ways to approach uncertainty, manage worry and respond more constructively to difficult situations.
• Strengthening decision-making confidence: Exploring how to make decisions without becoming caught in repeated analysis or second-guessing.
• Managing stress and emotional wellbeing: Finding healthier ways to navigate challenging periods and build confidence in your ability to cope.

Your psychologist will work with you to understand your needs and identify an approach that suits your circumstances and goals. At Someone Health, our registered Australian psychologists provide online therapy for anxiety, making professional support accessible from the comfort and privacy of your own home.

Therapy isn’t about ensuring you’ll never experience an uncomfortable thought again. Rather, it can help you develop awareness and skills to manage those thoughts in a way that feels less disruptive to your everyday life.

Can you see a psychologist online with Medicare?

Yes. Medicare provides up to 10 subsidised, individual mental health treatment sessions per calendar year. With a mental health treatment plan (MHTP) from your GP, you can be referred to a registered psychologist and have your sessions subsidised. When you book with a bulk-billing provider like Someone Health, those sessions cost you $0 out-of-pocket, with no concession card required.

Getting started is straightforward:

1. 1

   Visit your GP to discuss your mental health concerns and whether you’re eligible for a mental health treatment plan (MHTP).

2. 2

   Receive your referral if your GP determines that psychological support is appropriate.

3. 3

   Find a psychologist through Someone Health, choose an available appointment that suits you and book online.

4. 4

   Attend your appointment online via video from a quiet, private location where you feel comfortable speaking openly.

You can learn more about eligibility and how the process works in our guide to 10 Medicare subsidised psychology sessions.

Frequently asked questions about overthinking