September 27, 2026
How to Stop Overthinking: 6 Research-Backed Techniques
You're lying down, the lights are off, but your head is still replaying this afternoon's conversation. Did I say something wrong? Why was their reply so short? One thought links to the next, and before you know it an hour has passed. This is what we usually call overthinking.
Overthinking isn't a sign that you're weak or too sensitive. It's a thinking habit with a recognizable pattern — and because of that, it's something you can train yourself to stop.
What is overthinking, really?
In psychology, overthinking usually refers to two patterns: rumination, replaying things that already happened, and worry, fretting about things that haven't happened yet. Susan Nolen-Hoeksema, who researched rumination extensively, found that thinking about a problem over and over rarely produces a solution — instead it lowers your mood and makes the problem feel bigger.
Edward Watkins (2008) distinguished repetitive thinking that helps from the kind that doesn't. Helpful thinking is concrete and points to a step ("what can I do tomorrow?"). Unhelpful thinking is abstract and judgmental ("why am I always like this?"). The problem isn't thinking — it's how you think.
Signs you're overthinking
- The same thought loops without end. You go over the same thing again and again, but never reach a decision.
- You can't sleep because your head is still busy. Your body is tired, but your mind won't switch off.
- You keep seeking reassurance. You reread messages and ask several people, yet still don't feel settled.
- You put things off for fear of choosing wrong. The longer you think, the harder it is to start.
6 research-backed ways to stop overthinking
1. Name the pattern. When you notice your thoughts looping, tell yourself: "I'm overthinking." Labeling creates distance between you and your thoughts — you observe them instead of drowning in them.
2. Turn "why" into "what's the step". In line with Watkins' findings, abstract questions ("why is my life like this?") prolong the loop. Concrete questions ("what's one thing I can do?") end it.
3. Schedule a dedicated worry time. Borkovec and colleagues (1983) tested worry postponement: deferring worries to a single 30-minute slot each day. Time spent worrying outside that slot went down. When a worry shows up, jot it down and postpone it to its slot.
4. Write it down instead of just thinking it. Thoughts on paper have a shape and an edge. On paper it's easier to separate facts from interpretation than it is in your head.
5. Move your body, not just your mind. Brief physical activity, like a walk or holding a plank, breaks the loop because your attention is pulled back into your body.
6. Separate what you can and can't control. For what you can, pick one small step. For what you can't, notice that thinking about it longer won't change anything.
When to get professional help
If overthinking has gone on for weeks and gets in the way of your sleep, work, or relationships, consider talking to a psychologist. In Indonesia, you can also reach the Ministry of Health's mental health line at 119 ext. 8.
Practice the habit every day
Every technique above needs regular practice, not a single try. rumputhijau was built for that: a quick check-in every morning and evening to get what's in your head onto the page, AI that helps you see your thoughts from a fairer angle, and Menajamkan Pilihan exercises to train clearer thinking.
References
- Nolen-Hoeksema, S., Wisco, B. E., & Lyubomirsky, S. (2008). Rethinking rumination. Perspectives on Psychological Science, 3(5), 400–424.
- Watkins, E. R. (2008). Constructive and unconstructive repetitive thought. Psychological Bulletin, 134(2), 163–206.
- Borkovec, T. D., Wilkinson, L., Folensbee, R., & Lerman, C. (1983). Stimulus control applications to the treatment of worry. Behaviour Research and Therapy, 21(3), 247–251.