…And 5 Actually Helpful Ways to Stop Overthinking (That Don’t Involve Glitter or Seagulls)

By Kelly Clarke, LMFT-S

The Big Bang Theory

Okay, we had our fun — but let’s be honest: some days you need more than memes and decision dice. When the mental chatter gets loud, these grounded, therapist-approved strategies will help you find your footing.

1. Thought Labeling (Your Brain’s Spam Filter)

When you catch yourself spiraling, give the thought a label:

“Oh, classic catastrophizing,” or “Hey, there’s that ‘mind reading’ again.”

Labeling helps you detach from the thought instead of getting sucked into it.

2. Time-Limited Journaling (Dump the Thought, Don’t Drown in It)

Journaling clears mental clutter, but don’t let it turn into a novel. Set a timer for 10 minutes. Write it all out, close the journal, and walk away. You processed it — no need to marinate in it.

3. Grounding in Your Body (Because Your Brain Needs Backup)

Overthinking lives in your head — literally. Reconnect with your body through a quick body scan or movement. Relax your jaw, drop your shoulders, take a walk. A calm body tells your brain it’s safe to stop spinning.

4. Replace “What If” with “What Is”

Overthinking thrives on what ifs. Flip it:

• What’s true right now?

• What’s the smallest action I can take today?This anchors you in the present, where you have actual control.

5. Set Boundaries… with Your Own Brain

It’s okay to say, “I’ve thought about this enough today.” Give yourself permission to stop. You don’t need to chase every thought to the bitter end — some of them can just float on by.

Think of overthinking like a pushy neighbor who keeps knocking on your door — you don’t have to answer every time. With these fun and real tools, you can choose when to engage and when to move on with your life. And if you need backup? Therapists are basically professional brain declutterers — we’ve got you.