Learning to Let Your Thoughts Rest

The Beginner’s Guide to Overthinking

By The Grace Space Counseling and Wellness

Overthinking can feel like your mind is stuck on repeat, replaying conversations, worrying about outcomes, or imagining worst-case scenarios. While it often comes from a desire to stay safe or in control, overthinking can increase anxiety and emotional exhaustion.

What Overthinking Really Is
Overthinking happens when your thoughts loop without leading to clarity or action. Instead of problem-solving, the mind stays stuck in “what ifs” and self-doubt.

Why It Happens
Stress, past experiences, perfectionism, and fear of making mistakes can all fuel overthinking. For many people, it’s a learned response to uncertainty.

A Gentle Way to Interrupt the Cycle
Start by noticing when you’re overthinking, without judgment. Ask yourself:
Is this thought helpful right now?
If not, bring your attention back to the present through slow breathing, grounding your senses, or writing the thought down and setting it aside.

Replace Control with Compassion
You don’t have to have everything figured out. Offering yourself grace and focusing on what’s within your control can help quiet mental noise.

Overthinking doesn’t mean something is wrong with you, it means your mind is working overtime. With support and practice, you can learn to create more mental space and emotional calm. The Grace Space Counseling and Wellness is here to help you develop tools that support clarity, peace, and self-trust.