Some thoughts are helpful, like remembering to pay a bill or planning for the future.
Unfortunately, when your mind replays the same worries over and over, it can feel impossible to escape. Whether it’s overanalysing a conversation, stressing about something you can’t change, or getting lost in worst-case scenarios, dwelling can drain your energy and keep you stuck in a cycle of frustration. Learning to let go doesn’t mean ignoring your problems; it means breaking free from overthinking so you can move forward with a clearer mind. Here are some simple ways to stop dwelling on everything and give yourself some mental space.
1. Recognise when you’re overthinking.
The first step in stopping overthinking is noticing when it’s happening. Dwelling can sometimes feel productive, like you’re working through something, but if your thoughts are just looping with no solution in sight, it’s a sign you’re stuck. When you catch yourself replaying the same thoughts, take a step back and ask: Is this helping me solve a problem, or am I just spinning my wheels? Recognising the difference can help you shift gears and focus on something more constructive.
2. Challenge the thoughts that keep coming back.
Many repetitive thoughts are based on assumptions, fear, or self-criticism rather than facts. If you keep dwelling on something, ask yourself: Is this actually true? Is there evidence to support it? By questioning your thoughts rather than just accepting them as reality, you can start to see them for what they are—often exaggerated, biased, or even completely false. That doesn’t mean brushing off your problems or pretending they don’t exist, but rather filtering out unnecessary mental noise.
3. Set a time limit for worrying.
If your brain refuses to let something go, give yourself permission to think about it, but set a time limit. Give yourself 10 or 15 minutes to fully process the issue, write down your thoughts, or vent about it. When time’s up, make a conscious effort to move on. It seems like a basic move, but it helps contain overthinking so it doesn’t take over your entire day, while still allowing you to address what’s on your mind.
4. Change your focus with movement.
Sometimes, the best way to clear your head is to physically change what you’re doing. Go for a walk, stretch, exercise, or even just stand up and shake off the tension. Movement forces your brain to shift gears. Exercise nhelps distract you from repetitive thoughts and releasesendorphins that naturally improve your mood. Even a short break from sitting in one place can make a noticeable difference in your mental state.
5. Get your thoughts out of your head and onto paper.
Writing things down can be incredibly effective when your mind won’t let something go. Whether it’s a journal entry, a note on your phone, or even just scribbling on a scrap of paper, putting thoughts into words helps process them. Seeing your worries in front of you can make them feel more manageable. It also helps prevent the same thoughts from circling endlessly in your head, giving your brain permission to release them.
6. Replace overthinking with action.
Dwelling often happens when you feel stuck, but taking action, even small steps, can help break the cycle. If you’re replaying a mistake, ask yourself what you can do to make things right. If you’re stressed about an upcoming event, prepare in a way that eases your anxiety. When you change from thinking to doing, your mind becomes focused on problem-solving rather than just obsessing. Even if there’s no immediate fix, taking any step forward can help you feel more in control.
7. Stop trying to control the uncontrollable.
Many of the things we dwell on are completely out of our hands, such as other people’s actions, the past, the future, or things that might never even happen. It’s exhausting to replay scenarios you can’t change. When you catch yourself obsessing over something beyond your control, remind yourself that your energy is better spent elsewhere. Focus on what you *can* influence, and let the rest go.
8. Distract yourself with something absorbing.
Sometimes, the best way to stop dwelling is to engage in an activity that fully absorbs your attention. Reading, painting, cooking, playing music, or even watching a gripping TV show can help pull you out of an overthinking spiral. The key is choosing something that requires focus, so your brain doesn’t have space to wander. If you’re struggling to shake a thought, give your mind something else to latch onto.
9. Practise mindfulness to stay in the present.
Source: Unsplash Most overthinking involves worrying about the past or the future. Mindfulness helps ground you in the present moment, making it easier to stop the mental back-and-forth. Try focusing on your breath, noticing your surroundings, or doing a simple mindfulness exercise, like listing five things you can see, hear, and feel. Bringing your attention back to the present moment can help quiet the noise in your head.
10. Talk it out with someone you trust.
Sometimes, voicing your thoughts out loud is enough to help you process them. Talking to a friend, family member, or therapist can give you a fresh perspective and stop the thoughts from swirling endlessly in your mind. Other people can help you see things more clearly, offer reassurance, or even just listen so you don’t feel alone in your worries. Sometimes, just saying it out loud makes it easier to move on.
11. Recognise the difference between problem-solving and ruminating.
Thinking about a problem isn’t always bad—sometimes it helps you find solutions. However, if you’re just replaying the same thought over and over without progress, you’re stuck in rumination, not problem-solving. When you catch yourself spiralling, ask: “Am I working toward a solution, or am I just stuck in the loop?” If there’s no forward movement, it’s time to redirect your energy elsewhere.
12. Be a bit nicer to yourself.
Source: Unsplash Overthinkers are often their own worst critics, replaying past mistakes or beating themselves up over small things. If this sounds familiar, try asking yourself, “Would I talk to a friend this way?” Self-compassion helps break the cycle of negative self-talk. Remind yourself that everyone makes mistakes, and dwelling on them doesn’t make you any better prepared for the future. Learn from it, but don’t punish yourself endlessly.
13. Set limits on rumination triggers.
Source: Unsplash Things like social media, certain conversations, or even too much downtime can trigger dwelling. If you know that scrolling through old messages or checking someone’s Instagram makes you overthink, set boundaries. Reducing exposure to things that send you into a spiral can help prevent overthinking before it starts. Be mindful of what fuels your stress and take steps to limit its impact.
14. Accept that you won’t have all the answers.
Source: Unsplash At the heart of overthinking is often a desire for certainty—wanting to know what will happen, why something happened, or how to fix everything. But life is full of unknowns, and sometimes, there aren’t clear answers. Learning to tolerate uncertainty can help you break free from dwelling. Instead of trying to think your way to certainty, focus on being okay with not knowing everything. It’s uncomfortable at first, but it gets easier with practice.
