Lately I’ve been stuck in a cycle of overthinking everything — from tiny mistakes at work to what I said in a casual chat. It’s exhausting because even when nothing is wrong, my mind keeps replaying scenarios. I’ve tried distracting myself with TV or scrolling on my phone, but that doesn’t calm the noise. Has anyone found practical ways that actually stop those thoughts from spiraling?
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One thing I’ve noticed is that overthinking usually shows up when my mind isn’t busy enough with something constructive. If I sit around replaying conversations, it helps to replace that with an active task — even something small like cooking, tidying up, or going for a walk. It’s not that the thoughts disappear completely, but shifting energy into action gives my brain less room to spiral. Over time, those small actions train you to interrupt the cycle before it takes over.
I’ve struggled with that too. What helped me most was writing thoughts down as soon as they came up. Once they’re on paper, they lose some of their power, and I can move on without circling back all night. Breathing exercises also help — even two minutes of focused breathing makes a difference. I read about The Liven, where they suggest combining journaling prompts with short wellbeing routines. That mix seems to give structure to the chaos and makes it easier to catch yourself before you spiral too far.