How to Train Your Mind to Stop Overthinking(Backed by Science)

Amanda Maloney
Jul 27
3 min read

Updated: Aug 1

If you've ever felt like your brain just won't stop spinning, you're not alone. Overthinking can sneak up on anyone, especially when you're juggling a busy life, facing uncertainty, or revisiting old wounds. But here's the good news: your brain can be trained. With the right mindset shifts and tools, you can calm your mind and find more peace.

Let’s explore what overthinking really is, why it happens, and how to retrain your brain to move forward with clarity and confidence.

What Is Overthinking?

Overthinking is when your thoughts get stuck on repeat, whether it’s about the past, the future, or the million "what ifs" in between. It feels like a mental hamster wheel you can't step off of.

Sometimes it shows up as:

Replaying conversations or past mistakes
Worrying about things you can’t control
Feeling mentally exhausted or foggy
Getting stuck in decision-making
Looping through worst-case scenarios

It can affect your mood, sleep, relationships, and even your ability to focus on the present.

What’s Really Going On In Your Brain?

Let’s break it down:

Your brain has a logical center (the cerebral cortex) and an emotional center (the amygdala). When you feel anxious, fearful, or uncertain, the amygdala takes over. This triggers stress responses, making it harder to think clearly or let things go.

The more you focus on fear-based thoughts, the more you reinforce those neural pathways. Over time, this becomes a habit. But habits can be changed.

How to Train Your Mind to Stop Overthinking

Here are some simple, science-backed ways to shift your mindset and quiet the mental noise:

1. Shift Your Focus

Your brain can only focus on one dominant thought at a time. If you're stuck on something stressful, redirect your attention to something neutral or positive. Instead of thinking about that awkward moment from three years ago, engage in something grounding like a creative project, a puzzle, or a physical activity.

2. Help Someone Else

Kindness interrupts the overthinking cycle. Doing something nice for someone else shifts your brain into connection mode. Helping a neighbor, sending a thoughtful message, or volunteering can move your thoughts outside of yourself.

3. Challenge Negative

Thoughts Write down the thoughts that keep circling.

Ask yourself:

Is this true?
Is this helpful?
What’s a more empowering thought I can choose?

Then, break big worries into tiny tasks you can actually take action on.

4. Ground Yourself in the Present

Overthinking lives in the past and future. Peace lives in the now.

Start small:

Mindful walks
Cooking or baking
Learning a hands-on hobby
Journaling or gratitude lists

These daily rituals help you reconnect with your body and shift from mental chaos to calm.

5. Ask for Support

Talking to a coach, therapist, or trusted friend can bring major relief. Sometimes just saying your thoughts out loud gives them less power. Support helps you see new perspectives and practice healthier thought patterns.

6. Breathe Intentionally

Deep breathing resets your nervous system and signals safety to your brain. Inhale for four counts, hold for four, exhale for four. Repeat a few times until your shoulders drop and your thoughts settle.

7. Try Meditation or Mindfulness

consistent practice (even five minutes a day) helps you become the observer of your thoughts instead of the victim of them. Apps like Calm or Insight Timer are great places to start.

Final Thoughts

Overthinking is exhausting, but it doesn’t define you. With awareness and the right tools, you can break the cycle. Your brain is designed to adapt and grow, you just have to give it new directions. Start small. Stay curious. And remember: every time you choose peace over panic, you're rewiring your mind in the best possible way.

Need support calming your thoughts and building a mindset that works for you, not against you? I’m here to help. Let’s retrain your brain and get you back to clarity, calm, and confidence.