How I stopped Overthinking

Overthinking often happens because our minds are trying to solve problems or prepare for potential challenges. It can stem from a desire to control situations, avoid making mistakes, or protect ourselves from negative outcomes. When we overthink, we tend to analyze situations repeatedly, imagining various scenarios to feel more prepared or secure. However, this habit can backfire, leading to stress, self-doubt, and exhaustion. Sometimes, overthinking is tied to anxiety, perfectionism, or a lack of confidence, making it harder to trust our decisions and let go of what we can’t control. Breaking the cycle involves recognizing when we’re overthinking and practicing techniques to bring ourselves back to the present, focusing on what we can actively do rather than dwelling on what we can’t change.

Disclosure: This post may contain affiliate links and I may receive a commission if you purchase through them.

Why You Shouldn’t Believe the Negative Stuff Your Mind Tells You

Ever had one of those days when your mind feels like a nonstop echo chamber of self-doubt, worries, or downright mean thoughts? You’re not alone. It happens to everyone. But here’s the thing: those negative thoughts are not the truth. They're just noise.

We’ve all been there: you're about to take on something new, maybe speak in front of a group, start a new project, or just step outside your comfort zone—and your mind starts flooding you with all kinds of doubts. “You’re not good enough.” “This will never work.” “You’ll mess it up.” Sound familiar? It’s almost like your brain becomes your own worst enemy, right?

But here’s the thing you’ve got to remember: those negative thoughts are often lies.

1. Our Minds Are Hardwired to Focus on the Negative

Humans evolved to be hyper-aware of threats. Back in the day, our brains kept us safe by focusing on the bad stuff—whether that was an approaching predator or a dangerous situation. This survival mechanism helped us stay alert and avoid danger. The downside? Our brains are still stuck in that survival mode, always scanning for threats, even when there aren’t any.

So, when you hear those negative thoughts, remember that they’re part of this old survival mechanism, not necessarily an accurate reflection of reality. Your brain is just trying to “protect” you from potential failure—even if that failure is something as simple as making a mistake at work or saying the wrong thing in a conversation.

2. Negative Thoughts Are Often Based on Fear, Not Fact

Most of the time, the negative stuff your mind tells you isn't based on facts—it’s based on fear. Fear of failure, fear of judgment, fear of the unknown. And while fear can sometimes be helpful (like when it keeps you from walking into traffic), it’s not always a reliable guide.

When you’re about to take on something new, your mind might tell you that you’re going to fail. But just because you’re scared doesn’t mean it’s true. Fear often exaggerates the risks and downplays your abilities. In reality, you might be more capable than you give yourself credit for.

3. Your Thoughts Don’t Define You

Just because you think something doesn’t mean it’s true. Our minds are constantly churning out thoughts—some helpful, some neutral, some downright unkind. But none of those thoughts actually define who you are or what you’re capable of.

Think of your thoughts like clouds in the sky. Some days they’re dark and stormy, other days they’re fluffy and light. But no matter what they look like, the sky—the real you—remains unchanged. The key is not letting the clouds (your negative thoughts) tell you what the weather is like all the time.

4. You Have the Power to Challenge and Change Your Thoughts

It’s easy to fall into the trap of believing everything your mind says, especially when it comes to negative thoughts. But the good news is you don’t have to accept them as gospel. You can question them. Ask yourself: Is this thought really true? Is there evidence to support it? Or Am I just letting fear run the show here?

The more you practice challenging your negative thoughts, the easier it gets. Over time, you can shift your mindset from one of self-doubt to one of possibility and confidence. It’s not about completely eliminating negative thoughts, but about not letting them control you.

5. You Are Not Alone in This

It can sometimes feel like you’re the only one who deals with negative self-talk, but trust me, everyone does. Even the most successful, confident people experience moments of doubt. The difference is they’ve learned to recognize those thoughts for what they are: temporary and often untrue.

Just because you have a negative thought doesn’t mean you have to act on it. You don’t have to believe everything you think. In fact, sometimes the most empowering thing you can do is simply recognize that the negative voice in your head isn’t the real you—it’s just a voice. And you have the power to tune it out and turn the volume up on the voice of confidence and possibility.

This is the technique I used to reduce the impact of  my negative self talk

I've managed to stop overthinking by actively monitoring my thoughts. Whenever a thought I don’t like pops up, I immediately say, “Cancel, cancel,” as if I’m cancelling an unwanted program on my computer. This simple technique interrupts negative or unhelpful thoughts and helps me regain control over my mindset. Just as cancelling a program closes it down, repeating “cancel” helps me clear my mind, making room for more positive and constructive thoughts because Not every thought that passes through our mind is true.

I encourage you to read a book about any challenge you’re facing, as it has the potential to transform your life for the better. Check out this book on how to stop overthinking.

Conclusion: Don’t Let Your Mind Trick You

Your mind is powerful, no doubt. But it’s not always right. Those negative thoughts? They’re often just noise. And the more you learn to recognize them for what they are, the less control they’ll have over you.

So the next time you hear that little voice telling you that you can’t do something or that you’re not enough, remember: you don’t have to believe it. You’re stronger, smarter, and more capable than your mind might give you credit for. You’ve got this!