How to Stop Overthinking and Achieve Inner Peace

How to Stop Overthinking Everything

Okay, let’s talk about the real-deal strategy that can help you stop overthinking everything. I call it mental fitness, and it’s a game changer.

Step 1: Catch it.

Self-awareness is everything. You’ve got to recognize the moment you’re spiraling. When you’re rehearsing the same convo for the 47th time, catch it in the act.

Step 2: Interrupt it.

Say “STOP.” Out loud if you need to. Visualize a giant stop sign. Jump up and do a silly dance. Do three pushups. You’ve got to shake the snow globe and break that thought loop.

Step 3: Shift it.

Now, redirect. Ground yourself in the present. Focus on your breath, a task, a mantra, or even a prayer. The goal is to get out of your head and into your life.

This is not magic—it’s a skill. And like any skill, it gets easier with practice.

Need more ideas? Check out my article on mindfulness techniques that actually work to help bring you back to the here and now.

How to Stop Overthinking in Relationships

Oh boy. This is the juicy one. Overthinking shows up BIG in our relationships—especially romantic ones. Ever reread a text twenty times, wondering if your partner is mad at you? Or replay a conversation and obsess over your tone?

Here’s what’s usually going on:

You care. A lot. You want to be a good partner or friend. And deep down, you might feel uncertain about the strength of the relationship.

But instead of spiraling, try this: ask yourself, “What am I afraid is true right now?”

Then reality check it. Do you know they’re upset? Or are you guessing? Can you ask them instead of assuming? And if you did mess up? Don’t hide. Own it. Reach out. Repair it. (Need a script? I give you one in the episode!) 💌

This is what emotional intelligence looks like in real life. It’s not about being perfect—it’s about being honest, kind, and willing to grow.

Want more help navigating tricky moments? Read how to fix a relationship when things feel off for actionable guidance.

You Are Not at the Mercy of Your Mind

Here’s the truth: your brain is brilliant, but it’s not always right. It’s like a toddler with a marker—lots of creative energy, but needs boundaries.

You don’t have to believe every thought you think. You don’t have to chase every worry. And you definitely don’t have to keep replaying that thing you said three Tuesdays ago.

You can learn to lead your thoughts. Guide your feelings. Choose your behaviors.

That’s what we do in evidence-based coaching. And that’s what I want for you.

Ready to Stop Overthinking and Start Feeling Better?

If you’re not sure what exactly is fueling your overthinking, or why your brain just won’t let things go, my What’s Holding You Back? quiz is a great place to start. It’s fast, free, and gives you insight into the specific mental and emotional habits that might be keeping you stuck. I hope you check it out.

And if you’re feeling like you could use some real support to stop overthinking—for good—I want you to know that you don’t have to do this alone. Whether you need a coach to help you build emotional intelligence and mental fitness, or a therapist to help you work through deeper anxiety or stress, we’ve got your back. 

You can schedule a free consultation with a member of my team at Growing Self. This is your chance to talk to a real, kind, knowledgeable person who will help you figure out your best next step—no pressure, no commitment, just support.

And hey, if you enjoy learning tools to stop overthinking and live with more clarity and confidence, come hang out with me on Instagram or YouTube. Let’s connect—because building a happier, healthier mind gets a whole lot easier when you don’t go it alone.

Xoxo
Dr. Lisa Marie Bobby

P.S. Know someone else who’s stuck in the spin cycle of overthinking? Be a good friend—share this article with them. You never know how much of a difference one little “Hey, I saw this and thought of you” can make. 

Resources:

Robinson, P., Oades, L., & Caputi, P. (2015). Conceptualising and measuring mental fitness: A Delphi study. International Journal of Wellbeing, 5(1). http://www.internationaljournalofwellbeing.org/index.php/ijow/article/view/256

Flaherty, A., Katz, D., Chosak, A., Henry, M. E., Trinh, N. H., Waldinger, R. J., & Cohen, J. N. (2022). Treatment of overthinking: a multidisciplinary approach to rumination and obsession spectrum. The Journal of Clinical Psychiatry, 83(4), 41676. https://www.psychiatrist.com/jcp/treatment-of-overthinking-a-multidisciplinary-approach/

Blakemore, S. J., & Frith, C. (2003). Self-awareness and action. Current opinion in neurobiology, 13(2), 219-224. https://www.sciencedirect.com/science/article/pii/S0959438803000436