Stop Overthinking Today
Overthinking: the universal time thief. You sit down to relax, and before you know it, you’re spiraling—rehashing that awkward handshake at the office or wondering if you should’ve phrased that text differently. Sound familiar? You’re not alone, my friend. Overthinking is like a bad roommate who never pays rent but is always taking up space.
I know this because I’ve been there. There were nights I’d lie awake dissecting the most trivial things—an email I sent, a conversation I had, something I said, or a decision I needed to make. Overthinking felt like a mental treadmill: exhausting, but getting me nowhere. Over time, I figured out how to step off that treadmill and stop overthinking, and now I’m here to share what I’ve learned.
Let’s talk about why overthinking happens, how it affects us as men, and what we can do to stop it—once and for all.
Why Overthinking Hits Men So Hard
Overthinking doesn’t discriminate, but it comes with a unique flavor for men. A lot of us are raised to believe we need to have everything under control all the time. Society expects us to be calm, logical, and decisive. When we don’t feel like we’re meeting that standard, the mental spiral begins and we can’t stop overthinking.
Here are a few reasons overthinking might have its hooks in you:
The Perfectionist Trap: Ever obsess over getting something “just right”? That’s perfectionism, and it’s a breeding ground for overthinking.
Fear of Judgment: Whether it’s worrying about how you’ll look in front of your boss, friends, or family, the fear of being criticized keeps us replaying situations.
Bottling Emotions: Let’s be honest—many of us aren’t great at opening up. So instead of talking about what’s bothering us, we turn it into a mental puzzle we can’t solve.
Decision Fatigue: From big career moves to choosing what to eat, constantly weighing every option wears us down.
Sound familiar? It’s not just you. The good news is, you can take control of your thoughts before they run away with you.
Step 1: Recognize the Overthinking Spiral
First things first: you can’t fix something if you don’t know it’s happening. Overthinking doesn’t usually announce itself with flashing lights. It creeps in subtly, like that extra tab you keep open on your browser, draining your energy in the background.
Here’s how to know you’re overthinking:
You’re replaying the same situation over and over in your mind, hoping to find a different outcome.
You’re stuck in decision limbo—endlessly weighing options without making a move.
You’ve turned one small problem into an elaborate, worst-case scenario disaster movie.
Once you can recognize when overthinking strikes, you’re in a better position to do something about it and stop overthinking.
Step 2: Change the Channel in Your Mind
Ever flip through TV channels until you find something less depressing? You can do the same thing with your thoughts. Instead of getting stuck on the worst-case scenario, start intentionally shifting your focus.
For example:
Instead of “What if I mess up?” try, “What if this turns out even better than I expect?”
Instead of “I should’ve done that differently,” think, “What can I learn for next time?”
Changing the narrative takes practice, but it works. Your brain believes what you tell it, so start feeding it something positive.
Step 3: Get Out of Your Head (And Into Action)
Here’s a harsh truth: thinking alone rarely solves anything. Overthinking thrives when we stay stuck in our heads. The antidote? Action.
Move Your Body: Go for a walk, hit the gym, or do something as simple as stretching. Physical movement disrupts the cycle of overthinking.
Start Small: Feeling overwhelmed by a decision? Take one small step—send that email, make the phone call, or set a timer to focus on just 10 minutes of progress.
Shift Your Focus: Pick up a hobby, whether it’s building something, playing music, or even just cooking dinner. Doing something hands-on forces your mind to focus on the present.
Remember, doing something—even if it’s imperfect—is always better than overthinking everything.
Step 4: Set Boundaries for Your Thoughts
Think of your thoughts as a party guest. Some are fun to hang out with, but others overstay their welcome. The key is to set boundaries before they take over.
Here’s how to keep overthinking in check:
Time Box It: Allow yourself a set amount of time—say 10 minutes—to think about a problem. When the time’s up, move on.
The 5×5 Rule: If it won’t matter in five years, don’t spend more than five minutes stressing about it.
Redirect Your Energy: Write down your thoughts and concerns in a notebook. Sometimes, putting it on paper gets it out of your head.
Boundaries give you control. They remind you that you run your mind, not the other way around.
Step 5: Practice Mindfulness (No, It’s Not Just for Gurus)
Mindfulness sounds like one of those buzzwords people toss around, but stick with me—it’s actually practical. It’s about being present in the moment, not tangled up in regrets or fears.
Here’s how to give it a shot:
Take Five Deep Breaths: Inhale deeply, hold it, and exhale slowly. It’s a simple way to ground yourself when your mind is racing.
Focus on Your Senses: Name five things you see, four you can touch, three you hear, two you smell, and one you taste. It’s a quick, calming exercise.
Try Guided Meditations: Apps like Headspace or Calm offer short meditations tailored for busy minds.
The more you practice mindfulness, the easier it becomes to quiet your thoughts.
Step 6: Don’t Be Afraid to Ask for Help
Here’s the truth: overthinking isn’t always something you can tackle alone, and that’s okay. If it’s starting to interfere with your life, talking to someone can make all the difference.
Consider Therapy: Talking to a therapist doesn’t mean you’re broken—it means you’re smart enough to invest in yourself.
Find a Support Group: Sharing your struggles with others can be surprisingly liberating.
Leverage Resources: Books like The Power of Now by Eckhart Tolle or apps like BetterHelp can guide you through the process.
Asking for help isn’t a sign of weakness—it’s a sign of strength, Also when you want to stop overthinking.
Final Thoughts on How to Stop Overthinking
Overthinking is a tough habit to break, but it’s not impossible. The key is to take small, consistent steps to retrain your brain. Start by recognizing when you’re overthinking, and then use the tools I’ve shared to steer your thoughts in a healthier direction.
Remember: you’re not striving for perfection—you’re striving for progress. Be patient with yourself, and celebrate the wins along the way.
Resources to Get Help to Stop Overthinking
If overthinking has you feeling stuck, these resources can help:
BetterHelp: Online therapy for modern times – https://www.betterhelp.com
National Alliance on Mental Illness (NAMI): Support and resources – https://www.nami.org
Books: Atomic Habits by James Clear, The Power of Now by Eckhart Tolle
Apps: Headspace, Calm, Insight Timer
Take the first step—it’s worth it.
){kind=link}