🕷️ Crawler Inspector

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Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 143 (from laksa096)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa143.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://health.clevelandclinic.org/how-to-stop-overthinking\')), getAhrefsUnparsedNoserviceFromURL(\'https://health.clevelandclinic.org/how-to-stop-overthinking\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/health.clevelandclinic.org\/how-to-stop-overthinking","crawl_time":1775966803,"first_indexed_time":1701385501,"http_code":200,"src_unparsed":"org,clevelandclinic!health,\/how-to-stop-overthinking s443","src_root_hash":"9889140825964526943","history_drop_reason":null,"meta_title":"How To Stop Overthinking","meta_descriptions":["Want to know how to stop overthinking? Use strategies like designating a worry period, challenging your thoughts and talking to a therapist."],"attrs_boilerpipe_text":"We all have times when we worry, whether it’s about work, health, family, relationships or a host of other reasons.\nBut is there a point when you can think and worry\ntoo much\n?\nOverthinking is an unhealthy habit that typically causes more stress by focusing on the negative, dwelling on the past and worrying about the future.\nInstead of problem-solving, you ruminate on an issue without coming up with logical solutions. It’s almost like a broken record of negativity that replays repeatedly in your head.\nSo, how can you stop overthinking?\nRegistered psychotherapist\nNatacha Duke, RP\n, outlines strategies that can help.\nWhy do I overthink so much?\nOverthinking is a habit that can be hard to break.\nIt’s a vicious cycle of negative thoughts that builds and builds, or feels like you’re spinning down a rabbit hole. For example, you may start worrying about a specific situation at work, which leads to worrying about money, which leads to worrying about losing your job.\nBut why do you tend to overthink?\nOverthinking can be a symptom of stress, anxiety or depression.\nWhile overthinking isn’t a mental disorder in and of itself, it can be connected to\ngeneralized anxiety disorder (GAD)\n. Those with GAD tend to worry excessively about many things and may experience the following:\nWorrying excessively about many unrelated things for at least six months.\nDifficulty controlling the worry.\nAnxiety that interferes with the ability to function.\nAdditionally, you may feel restless or agitated (as if you’re “revving”),\nhave difficulty concentrating\nand experience impairments with sleep.\nTypes of destructive thought patterns\nWhen we overthink, we usually become more anxious. This is often due to cognitive errors, which are basically errors in logical thinking, says Duke. Here are some examples of common cognitive errors.\nCatastrophizing\nThis is when you imagine a worst-case scenario as the inevitable outcome of a situation you’re worried about.\n“When we are caught up in overthinking, we typically go straight to the worst-case scenario and also overestimate the likelihood of that scenario actually happening,” says Duke.\nAll-or-nothing thinking\nYou may feel like you’re struggling at work, or on the flip side, like you’re the employee of the month. It’s all-or-nothing thinking — there’s no gray area.\n“Whereas in reality, most things in life are somewhere in between,” notes Duke.\nA type of therapy called\ncognitive behavioral therapy\n(CBT) is effective for overcoming overthinking and recognizing cognitive errors.\n“It helps one learn to first identify the errors, then to reframe the thinking in more logical and balanced ways,” says Duke.\nOvergeneralizing\nThis is when we experience a setback or failure and generalize that event across all situations. We may wrongly assume that things have — and will always — go wrong for us.\nWhile\nanxiety\ntends to be more future-oriented, you may also struggle with overthinking about the past.\n“Doing so is more connected with depression,” says Duke.\nBut you could be dealing with\ndepression\nand anxiety at the same time. Experiencing two mental health conditions at the same time is called comorbidity.\n“Working with a CBT-trained therapist can help alleviate both anxious and depressed moods,” says Duke.\nHow to stop overthinking\nDuke shares some tips and strategies on how to stop overthinking.\nTry talk therapy\nDuke suggests\nCBT\n.\n“CBT helps you learn how to identify, then challenge and reframe your negative thoughts and also teaches how to cope with your worry and anxiety in healthier ways,” she explains.\nSet up a worry period\nChoose a time in the day to implement a worry period — aiming for about 30 minutes.\n“During that time, you write down all your worries,” advises Duke. “Then, go through your list and highlight the worries that you can problem-solve, things you have control over.”\nThen, spend some time brainstorming solutions. For the items you have no control over (like how someone else may react to a situation), work on letting them go until your next worry period.\n“You’re really trying to only worry during your worry period. It takes a little bit of time,” says Duke. “But eventually what happens is you develop better control over your worrying.”\nRethink your ‘what ifs’\nDo you constantly ponder questions like “What if I lose my job?” or “What if I get sick?”\nWhile having these thoughts is normal, it becomes a problem when you focus only on the worst-case scenario.\n“For every ‘what if’ worry, change this to an ‘if then’ statement where you come up with a ‘then I will do\/say’ if that ‘what if’ or even worst-case scenario does happen,” says Duke. “Focus on having a concrete plan in place.”\nChallenge your negative thoughts\nYou may think your boss hates you or that you’ll never reach your fitness goals.\nInstead of letting those negative thoughts take over, challenge and reframe them into positive, empowering thoughts.\n“Ask yourself if that thought is helpful,” suggests Duke. “What is the evidence that my negative thought is true? Is there an alternative possibility? The goal is to try and have a more balanced perspective.”\nDistract yourself\n“Healthy distraction can be helpful,” says Duke.\nActivities like\nmeditation\n, reading and taking a walk can help keep your stress levels down.\n“It’s best to be proactive and build these activities into your routine,” says Duke. “They can reduce your baseline level of anxiety and make you less likely to overthink.”\nBut if you’re already too stressed and struggling to find relief from healthy distraction, it can then be helpful to share your thoughts and feelings with someone you trust.\n“Resist the urge to keep things inside that are bothering you,” says Duke. “Try talking to a friend, family member or therapist.”\nPractice self-compassion\nYou probably know how to show compassion to your mother or a friend. But what about yourself? What does your inner dialogue sound like when you face a problem or challenge?\n“It’s really about being able to extend love, kindness and forgiveness to yourself,” says Duke. “In doing that, you’re actually going to soothe your body’s internal threat system and you will have a clearer mind with which to problem-solve your situation.”\nWhen to ask for help\nWhile everyone overthinks sometimes, if you’ve been unable to manage how much you worry, and it starts interfering with your ability to function, it may be time to seek help from a professional.\nYou may also start experiencing physical symptoms like irritability, fatigue, concentration or memory difficulties and\ninsomnia\n. Excessive worrying and stress can also lead to or intensify digestive issues, plus cause tension in your shoulders and neck.\n“If you find that it’s difficult to control your worrying or it’s hard to concentrate at work or it’s hard to fall asleep at night, at that point, I would definitely seek professional help,” advises Duke.\nOne thing you will learn in therapy is how not to get caught up in your worrying, says Duke.\n“When you’re in the midst of worrying, you don’t always recognize it,” she says. “With CBT, you will learn how to recognize that you’re spiraling and engaging in unhelpful rumination. You will practice writing down your negative thoughts, then challenging and reframing them. Essentially, you will develop an\neffective toolkit for coping\nwith overthinking.”","attrs_markdown":"Locations:\n\n[Abu Dhabi](https:\/\/www.clevelandclinicabudhabi.ae\/)\\|[Canada](https:\/\/my.clevelandclinic.org\/canada)\\|[Florida](https:\/\/my.clevelandclinic.org\/florida)\\|[London](https:\/\/clevelandcliniclondon.uk\/)\\|[Nevada](https:\/\/my.clevelandclinic.org\/locations\/nevada)\\|[Ohio](https:\/\/my.clevelandclinic.org\/)\\|\n\n![Gray gradient](https:\/\/health.clevelandclinic.org\/_next\/static\/media\/gray-gradient-left-16.59910877.svg?w=32&q=75)![Gray gradient](https:\/\/health.clevelandclinic.org\/_next\/static\/media\/gray-gradient-right-32.dd7ce4e5.svg?w=64&q=75)\n\n- [Health Essentials](https:\/\/health.clevelandclinic.org\/)\n- [Health Library](https:\/\/my.clevelandclinic.org\/health)\n- [Find a Provider](https:\/\/my.clevelandclinic.org\/providers)\n- [Make an Appointment](https:\/\/my.clevelandclinic.org\/patients\/information\/access)\n- [News](https:\/\/newsroom.clevelandclinic.org\/)\n- [Careers](https:\/\/jobs.clevelandclinic.org\/)\n- [Contact Us](https:\/\/health.clevelandclinic.org\/contact-us)\n\n[![Cleveland Clinic logo](https:\/\/health.clevelandclinic.org\/_next\/static\/media\/logo-ccf.1e52a22b.svg?w=3840&q=75)](https:\/\/my.clevelandclinic.org\/)[![Cleveland Clinic icon](https:\/\/health.clevelandclinic.org\/_next\/static\/media\/CCFLogo.000428c6.svg?w=3840&q=75)](https:\/\/my.clevelandclinic.org\/)\n\n[![Health Essentials logo](https:\/\/health.clevelandclinic.org\/_next\/static\/media\/HealthEssentials.b811bb06.svg?w=3840&q=75)](https:\/\/health.clevelandclinic.org\/)\n\n![](https:\/\/zdbb.net\/l\/Dnl1wmWs8xCCpvWNCt9Egf\/?w=16&q=75)\n\n![Search Icon](https:\/\/health.clevelandclinic.org\/_next\/static\/media\/search--green.d4218f47.svg?w=64&q=75)\n\nSearch\n\nAdvertisement\n\nAdvertisement\n\nMay 19, 2022\/[Health Conditions](https:\/\/health.clevelandclinic.org\/health-conditions)\/[Mental Health](https:\/\/health.clevelandclinic.org\/health-conditions\/mental-health)\n\n# How To Stop Overthinking: Tips and Coping Strategies\nHere’s how to keep excessive worrying in check\n\n![Stop overthinking strategies](https:\/\/assets.clevelandclinic.org\/transform\/LargeFeatureImage\/8e43238f-173d-46ee-82d6-98d238e97dd7\/StopOverthinking-1299902095-770x553-1_jpg)\n\n**Image content:** This image is available to view online.\n\nView image online (https:\/\/assets.clevelandclinic.org\/transform\/8e43238f-173d-46ee-82d6-98d238e97dd7\/StopOverthinking-1299902095-770x553-1\\_jpg)\n\nStop overthinking strategies\n\nWe all have times when we worry, whether it’s about work, health, family, relationships or a host of other reasons.\n\nAdvertisement\n\nCleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. [Policy](https:\/\/health.clevelandclinic.org\/advertising)\n\nBut is there a point when you can think and worry *too much*?\n\nOverthinking is an unhealthy habit that typically causes more stress by focusing on the negative, dwelling on the past and worrying about the future.\n\nInstead of problem-solving, you ruminate on an issue without coming up with logical solutions. It’s almost like a broken record of negativity that replays repeatedly in your head.\n\nSo, how can you stop overthinking?\n\nRegistered psychotherapist [Natacha Duke, RP](https:\/\/my.clevelandclinic.org\/canada\/staff\/duke-natacha), outlines strategies that can help.\n\n## Why do I overthink so much?\nOverthinking is a habit that can be hard to break.\n\nIt’s a vicious cycle of negative thoughts that builds and builds, or feels like you’re spinning down a rabbit hole. For example, you may start worrying about a specific situation at work, which leads to worrying about money, which leads to worrying about losing your job.\n\nBut why do you tend to overthink?\n\nOverthinking can be a symptom of stress, anxiety or depression.\n\nWhile overthinking isn’t a mental disorder in and of itself, it can be connected to [generalized anxiety disorder (GAD)](https:\/\/my.clevelandclinic.org\/health\/diseases\/9536-anxiety-disorders). Those with GAD tend to worry excessively about many things and may experience the following:\n\n- Worrying excessively about many unrelated things for at least six months.\n- Difficulty controlling the worry.\n- Anxiety that interferes with the ability to function.\n\nAdvertisement\n\nAdditionally, you may feel restless or agitated (as if you’re “revving”), [have difficulty concentrating](https:\/\/health.clevelandclinic.org\/3-ways-you-can-refocus-to-stay-on-track-at-work\/) and experience impairments with sleep.\n\n## Types of destructive thought patterns\nWhen we overthink, we usually become more anxious. This is often due to cognitive errors, which are basically errors in logical thinking, says Duke. Here are some examples of common cognitive errors.\n\n### Catastrophizing\nThis is when you imagine a worst-case scenario as the inevitable outcome of a situation you’re worried about.\n\n“When we are caught up in overthinking, we typically go straight to the worst-case scenario and also overestimate the likelihood of that scenario actually happening,” says Duke.\n\n### All-or-nothing thinking\nYou may feel like you’re struggling at work, or on the flip side, like you’re the employee of the month. It’s all-or-nothing thinking — there’s no gray area.\n\n“Whereas in reality, most things in life are somewhere in between,” notes Duke.\n\nA type of therapy called [cognitive behavioral therapy](https:\/\/my.clevelandclinic.org\/health\/treatments\/21208-cognitive-behavioral-therapy-cbt) (CBT) is effective for overcoming overthinking and recognizing cognitive errors.\n\n“It helps one learn to first identify the errors, then to reframe the thinking in more logical and balanced ways,” says Duke.\n\n### Overgeneralizing\nThis is when we experience a setback or failure and generalize that event across all situations. We may wrongly assume that things have — and will always — go wrong for us.\n\nWhile [anxiety](https:\/\/health.clevelandclinic.org\/is-anxiety-ruling-your-life-try-9-ways-to-keep-it-at-bay\/) tends to be more future-oriented, you may also struggle with overthinking about the past.\n\n“Doing so is more connected with depression,” says Duke.\n\nBut you could be dealing with [depression](https:\/\/my.clevelandclinic.org\/health\/diseases\/9290-depression) and anxiety at the same time. Experiencing two mental health conditions at the same time is called comorbidity.\n\n“Working with a CBT-trained therapist can help alleviate both anxious and depressed moods,” says Duke.\n\n## How to stop overthinking\nDuke shares some tips and strategies on how to stop overthinking.\n\n### Try talk therapy\nDuke suggests [CBT](https:\/\/my.clevelandclinic.org\/health\/treatments\/21208-cognitive-behavioral-therapy-cbt).\n\n“CBT helps you learn how to identify, then challenge and reframe your negative thoughts and also teaches how to cope with your worry and anxiety in healthier ways,” she explains.\n\n### Set up a worry period\nChoose a time in the day to implement a worry period — aiming for about 30 minutes.\n\n“During that time, you write down all your worries,” advises Duke. “Then, go through your list and highlight the worries that you can problem-solve, things you have control over.”\n\nThen, spend some time brainstorming solutions. For the items you have no control over (like how someone else may react to a situation), work on letting them go until your next worry period.\n\n“You’re really trying to only worry during your worry period. It takes a little bit of time,” says Duke. “But eventually what happens is you develop better control over your worrying.”\n\nAdvertisement\n\n### Rethink your ‘what ifs’\nDo you constantly ponder questions like “What if I lose my job?” or “What if I get sick?”\n\nWhile having these thoughts is normal, it becomes a problem when you focus only on the worst-case scenario.\n\n“For every ‘what if’ worry, change this to an ‘if then’ statement where you come up with a ‘then I will do\/say’ if that ‘what if’ or even worst-case scenario does happen,” says Duke. “Focus on having a concrete plan in place.”\n\n### Challenge your negative thoughts\nYou may think your boss hates you or that you’ll never reach your fitness goals.\n\nInstead of letting those negative thoughts take over, challenge and reframe them into positive, empowering thoughts.\n\n“Ask yourself if that thought is helpful,” suggests Duke. “What is the evidence that my negative thought is true? Is there an alternative possibility? The goal is to try and have a more balanced perspective.”\n\n### Distract yourself\n“Healthy distraction can be helpful,” says Duke.\n\nActivities like [meditation](https:\/\/health.clevelandclinic.org\/how-to-meditate-and-top-benefits\/), reading and taking a walk can help keep your stress levels down.\n\n“It’s best to be proactive and build these activities into your routine,” says Duke. “They can reduce your baseline level of anxiety and make you less likely to overthink.”\n\nBut if you’re already too stressed and struggling to find relief from healthy distraction, it can then be helpful to share your thoughts and feelings with someone you trust.\n\nAdvertisement\n\n“Resist the urge to keep things inside that are bothering you,” says Duke. “Try talking to a friend, family member or therapist.”\n\n### Practice self-compassion\nYou probably know how to show compassion to your mother or a friend. But what about yourself? What does your inner dialogue sound like when you face a problem or challenge?\n\n“It’s really about being able to extend love, kindness and forgiveness to yourself,” says Duke. “In doing that, you’re actually going to soothe your body’s internal threat system and you will have a clearer mind with which to problem-solve your situation.”\n\n## When to ask for help\nWhile everyone overthinks sometimes, if you’ve been unable to manage how much you worry, and it starts interfering with your ability to function, it may be time to seek help from a professional.\n\nYou may also start experiencing physical symptoms like irritability, fatigue, concentration or memory difficulties and [insomnia](https:\/\/health.clevelandclinic.org\/are-you-making-your-insomnia-worse\/). Excessive worrying and stress can also lead to or intensify digestive issues, plus cause tension in your shoulders and neck.\n\n“If you find that it’s difficult to control your worrying or it’s hard to concentrate at work or it’s hard to fall asleep at night, at that point, I would definitely seek professional help,” advises Duke.\n\nAdvertisement\n\nOne thing you will learn in therapy is how not to get caught up in your worrying, says Duke.\n\n“When you’re in the midst of worrying, you don’t always recognize it,” she says. “With CBT, you will learn how to recognize that you’re spiraling and engaging in unhelpful rumination. You will practice writing down your negative thoughts, then challenging and reframing them. Essentially, you will develop an [effective toolkit for coping](https:\/\/health.clevelandclinic.org\/coping-mechanisms) with overthinking.”\n\n[![Cleveland Clinic logo](https:\/\/health.clevelandclinic.org\/_next\/static\/media\/logo-ccf.1e52a22b.svg?w=3840&q=75)](https:\/\/my.clevelandclinic.org\/)[![Cleveland Clinic icon](https:\/\/health.clevelandclinic.org\/_next\/static\/media\/CCFLogo.000428c6.svg?w=3840&q=75)](https:\/\/my.clevelandclinic.org\/)\n\n[![Health Essentials logo](https:\/\/health.clevelandclinic.org\/_next\/static\/media\/HealthEssentials.b811bb06.svg?w=3840&q=75)](https:\/\/health.clevelandclinic.org\/)\n\n![Subscription icon](https:\/\/assets.clevelandclinic.org\/transform\/482db8cd-aa1e-45b5-a2a4-cf6aa5e5d2d4\/Health-Essentials?w=256&q=75)\n\n## Better health starts here\nSign up for our Health Essentials emails for expert guidance on nutrition, fitness, sleep, skin care and more.\n\n[Example email](https:\/\/assets.clevelandclinic.org\/transform\/2ff943a2-abb1-4a1c-8ede-f8848703e789\/HealthEssentials-SampleEmail-2026)[Sign up](https:\/\/my.clevelandclinic.org\/health-essentials-sign-up)\n\n[Sign up](https:\/\/my.clevelandclinic.org\/health-essentials-sign-up)[Example email](https:\/\/assets.clevelandclinic.org\/transform\/2ff943a2-abb1-4a1c-8ede-f8848703e789\/HealthEssentials-SampleEmail-2026)\n\nLearn more about our [editorial process](https:\/\/my.clevelandclinic.org\/about\/website\/editorial-policy).\n\nAdvertisement\n\n## Related Articles\n[![Person at work desk, head down, eyes closed and hand on bridge of nose](https:\/\/assets.clevelandclinic.org\/transform\/StoryPanel\/e440096b-a179-48cd-98b3-b8efbbf35722\/burnout-1450342119?w=3840&q=75)](https:\/\/health.clevelandclinic.org\/signs-of-burnout)\n\nJanuary 27, 2026\/[Mental Health](https:\/\/health.clevelandclinic.org\/health-conditions\/mental-health)\n\n### [Signs of Burnout: What It Is, How It Feels and How To Recover](https:\/\/health.clevelandclinic.org\/signs-of-burnout)\nhttps:\/\/health.clevelandclinic.org\/signs-of-burnout\n\nBurnout is often driven by long periods of stress without time to recover — but practicing self-care and creating work\/life boundaries can help\n\n[![Person taking out the trash](https:\/\/assets.clevelandclinic.org\/transform\/StoryPanel\/e10e6b7f-4e5e-407c-97a1-179b63e399c9\/taking-out-trash-1367845721?w=3840&q=75)](https:\/\/health.clevelandclinic.org\/how-to-stop-procrastinating)\n\nJanuary 5, 2026\/[Mental Health](https:\/\/health.clevelandclinic.org\/health-conditions\/mental-health)\n\n### [How To Stop Procrastinating](https:\/\/health.clevelandclinic.org\/how-to-stop-procrastinating)\nhttps:\/\/health.clevelandclinic.org\/how-to-stop-procrastinating\n\nTry breaking down tasks into manageable to-do lists and relying on time management techniques\n\n[![Black and white chess pieces, with arrows indicating they're going in opposite directions](https:\/\/assets.clevelandclinic.org\/transform\/StoryPanel\/94c9d8ce-29db-4dae-b0f6-33ba4bce2151\/cognitive-dissonance-1169752839?w=3840&q=75)](https:\/\/health.clevelandclinic.org\/cognitive-dissonance)\n\nOctober 24, 2025\/[Mental Health](https:\/\/health.clevelandclinic.org\/health-conditions\/mental-health)\n\n### [Cognitive Dissonance: What It Is and How To Cope](https:\/\/health.clevelandclinic.org\/cognitive-dissonance)\nhttps:\/\/health.clevelandclinic.org\/cognitive-dissonance\n\nIf you’re torn between contradictory beliefs, questioning your decisions or feeling ashamed about your choices, you may be experiencing cognitive dissonance\n\n[![A family sitting at the kitchen table, with cups and plates around, playing on a tablet together](https:\/\/assets.clevelandclinic.org\/transform\/StoryPanel\/4893a64c-88b0-4960-a285-8deded84715c\/family-table-1458896117?w=3840&q=75)](https:\/\/health.clevelandclinic.org\/maslows-hierarchy-of-needs)\n\nSeptember 9, 2025\/[Mental Health](https:\/\/health.clevelandclinic.org\/health-conditions\/mental-health)\n\n### [What Motivates You? Understanding Maslow’s Hierarchy of Needs](https:\/\/health.clevelandclinic.org\/maslows-hierarchy-of-needs)\nhttps:\/\/health.clevelandclinic.org\/maslows-hierarchy-of-needs\n\nThis theory of human motivation says people seek to meet their needs in a predictable order\n\n[![Person sitting up in bed, under the covers, scrolling on phone and holding a cup of coffee](https:\/\/assets.clevelandclinic.org\/transform\/StoryPanel\/9c9ba29f-7be8-43dc-b339-f8dd757cab7b\/bed-rotting-2218558037?w=3840&q=75)](https:\/\/health.clevelandclinic.org\/bed-rotting)\n\nAugust 19, 2025\/[Primary Care](https:\/\/health.clevelandclinic.org\/living-healthy\/primary-care)\n\n### [Is Bed Rotting Healthy?](https:\/\/health.clevelandclinic.org\/bed-rotting)\nhttps:\/\/health.clevelandclinic.org\/bed-rotting\n\nThis trendy practice may boost your physical and mental health — but done incorrectly, it could make things worse\n\n[![ASMR sensations, with a microphone, popping bubble wrap and a soft make-up brush and](https:\/\/assets.clevelandclinic.org\/transform\/StoryPanel\/dd06df78-7326-41c4-bbac-7ace8e59f0a3\/microphone-asmr-1494977844?w=3840&q=75)](https:\/\/health.clevelandclinic.org\/what-is-asmr)\n\nAugust 7, 2025\/[Brain & Nervous System](https:\/\/health.clevelandclinic.org\/health-conditions\/brain-nervous-system)\n\n### [From Tap to Tingle: What Is ASMR?](https:\/\/health.clevelandclinic.org\/what-is-asmr)\nhttps:\/\/health.clevelandclinic.org\/what-is-asmr\n\nOnly some people experience autonomous sensory meridian responses, but it can be beneficial to those who do\n\n[![Therapist and patient talking in warm office setting](https:\/\/assets.clevelandclinic.org\/transform\/StoryPanel\/2d7af376-cb7e-49fe-8e51-fa9765faf08d\/therapist-session-2157395642?w=3840&q=75)](https:\/\/health.clevelandclinic.org\/turn-around-negative-thinking)\n\nJuly 29, 2025\/[Mental Health](https:\/\/health.clevelandclinic.org\/health-conditions\/mental-health)\n\n### [Stop Your Negative Thoughts With These Strategies](https:\/\/health.clevelandclinic.org\/turn-around-negative-thinking)\nhttps:\/\/health.clevelandclinic.org\/turn-around-negative-thinking\n\nYou can address negative thinking by reframing the situation, asking for help when you’re stuck and giving yourself some grace\n\n[![Two coworkers having a positive conversation reviewing work on a computer](https:\/\/assets.clevelandclinic.org\/transform\/StoryPanel\/b56704b1-1908-445b-b4dd-6da658b63ed1\/positive-thinking-work-2202643528?w=3840&q=75)](https:\/\/health.clevelandclinic.org\/positive-thinking)\n\nJuly 28, 2025\/[Mental Health](https:\/\/health.clevelandclinic.org\/health-conditions\/mental-health)\n\n### [How To Practice Positive Thinking](https:\/\/health.clevelandclinic.org\/positive-thinking)\nhttps:\/\/health.clevelandclinic.org\/positive-thinking\n\nThe power of positive thinking can influence your physical, mental and emotional health\n\n## Trending Topics\n[![Person walking outdoors, looking at smartphone](https:\/\/assets.clevelandclinic.org\/transform\/StoryPanel\/c10f2c1c-3976-499f-b183-d6facbc668eb\/california-sober-1133287692?w=3840&q=75)](https:\/\/health.clevelandclinic.org\/what-is-cali-sober)\n\n[Mental Health](https:\/\/health.clevelandclinic.org\/health-conditions\/mental-health)\n\n### [What Does It Mean To Be ‘California Sober’?](https:\/\/health.clevelandclinic.org\/what-is-cali-sober)\nhttps:\/\/health.clevelandclinic.org\/what-is-cali-sober\n\nThis ‘harm reduction’ approach to sobriety involves subbing one substance for another — a method that isn’t backed by research\n\n[![Caregiver applying makeup to smiling teen](https:\/\/assets.clevelandclinic.org\/transform\/StoryPanel\/d46853f3-4bcf-483b-a969-21e217e1d467\/mom-and-teen-makeup-fun-2253970391?w=3840&q=75)](https:\/\/health.clevelandclinic.org\/does-your-child-want-to-wear-makeup-5-things-you-should-know)\n\n[Children’s Health](https:\/\/health.clevelandclinic.org\/living-healthy\/childrens-health)\n\n### [Is It OK for Your Kid To Wear Makeup? 5 Things To Consider](https:\/\/health.clevelandclinic.org\/does-your-child-want-to-wear-makeup-5-things-you-should-know)\nhttps:\/\/health.clevelandclinic.org\/does-your-child-want-to-wear-makeup-5-things-you-should-know\n\nEducate your child about body image, expectations and skin care first\n\n[![Person in long-sleeve swimwear, scratching at their itchy wrist](https:\/\/assets.clevelandclinic.org\/transform\/StoryPanel\/f861debb-bad0-4b41-a55d-e23757918e2b\/chlorine-reaction-pool-1521871387?w=3840&q=75)](https:\/\/health.clevelandclinic.org\/chlorine-rash)\n\n[Skin Care & Beauty](https:\/\/health.clevelandclinic.org\/health-conditions\/skin-care-beauty)\n\n### [Is That a Chlorine Rash? What Your Skin Is Telling You](https:\/\/health.clevelandclinic.org\/chlorine-rash)\nhttps:\/\/health.clevelandclinic.org\/chlorine-rash\n\nA true chlorine allergy is extremely rare — it’s far more likely that you have a damaged skin barrier\n\n## Health Categories To Explore\n[![Brain & Nervous System Icon](https:\/\/assets.clevelandclinic.org\/transform\/StoryPanel\/a1fee7a1-b531-4bb5-83f8-2ace3380adeb\/icon-Brain-and-Nervous-System?w=128&q=75)](https:\/\/health.clevelandclinic.org\/health-conditions\/brain-nervous-system)[Brain & Nervous System](https:\/\/health.clevelandclinic.org\/health-conditions\/brain-nervous-system)\n\n[![Children's Health Icon](https:\/\/assets.clevelandclinic.org\/transform\/StoryPanel\/03fb80e3-5678-49ca-bc45-2a9c89ce8b44\/icon-Childrens-Health?w=128&q=75)](https:\/\/health.clevelandclinic.org\/living-healthy\/childrens-health)[Children’s Health](https:\/\/health.clevelandclinic.org\/living-healthy\/childrens-health)\n\n[![Exercise & Fitness 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All Rights Reserved.","attrs_readable_markdown":"We all have times when we worry, whether it’s about work, health, family, relationships or a host of other reasons.\n\nBut is there a point when you can think and worry *too much*?\n\nOverthinking is an unhealthy habit that typically causes more stress by focusing on the negative, dwelling on the past and worrying about the future.\n\nInstead of problem-solving, you ruminate on an issue without coming up with logical solutions. It’s almost like a broken record of negativity that replays repeatedly in your head.\n\nSo, how can you stop overthinking?\n\nRegistered psychotherapist [Natacha Duke, RP](https:\/\/my.clevelandclinic.org\/canada\/staff\/duke-natacha), outlines strategies that can help.\n\n## Why do I overthink so much?\nOverthinking is a habit that can be hard to break.\n\nIt’s a vicious cycle of negative thoughts that builds and builds, or feels like you’re spinning down a rabbit hole. For example, you may start worrying about a specific situation at work, which leads to worrying about money, which leads to worrying about losing your job.\n\nBut why do you tend to overthink?\n\nOverthinking can be a symptom of stress, anxiety or depression.\n\nWhile overthinking isn’t a mental disorder in and of itself, it can be connected to [generalized anxiety disorder (GAD)](https:\/\/my.clevelandclinic.org\/health\/diseases\/9536-anxiety-disorders). Those with GAD tend to worry excessively about many things and may experience the following:\n\n- Worrying excessively about many unrelated things for at least six months.\n- Difficulty controlling the worry.\n- Anxiety that interferes with the ability to function.\n\nAdditionally, you may feel restless or agitated (as if you’re “revving”), [have difficulty concentrating](https:\/\/health.clevelandclinic.org\/3-ways-you-can-refocus-to-stay-on-track-at-work\/) and experience impairments with sleep.\n\n## Types of destructive thought patterns\nWhen we overthink, we usually become more anxious. This is often due to cognitive errors, which are basically errors in logical thinking, says Duke. Here are some examples of common cognitive errors.\n\n### Catastrophizing\nThis is when you imagine a worst-case scenario as the inevitable outcome of a situation you’re worried about.\n\n“When we are caught up in overthinking, we typically go straight to the worst-case scenario and also overestimate the likelihood of that scenario actually happening,” says Duke.\n\n### All-or-nothing thinking\nYou may feel like you’re struggling at work, or on the flip side, like you’re the employee of the month. It’s all-or-nothing thinking — there’s no gray area.\n\n“Whereas in reality, most things in life are somewhere in between,” notes Duke.\n\nA type of therapy called [cognitive behavioral therapy](https:\/\/my.clevelandclinic.org\/health\/treatments\/21208-cognitive-behavioral-therapy-cbt) (CBT) is effective for overcoming overthinking and recognizing cognitive errors.\n\n“It helps one learn to first identify the errors, then to reframe the thinking in more logical and balanced ways,” says Duke.\n\n### Overgeneralizing\nThis is when we experience a setback or failure and generalize that event across all situations. We may wrongly assume that things have — and will always — go wrong for us.\n\nWhile [anxiety](https:\/\/health.clevelandclinic.org\/is-anxiety-ruling-your-life-try-9-ways-to-keep-it-at-bay\/) tends to be more future-oriented, you may also struggle with overthinking about the past.\n\n“Doing so is more connected with depression,” says Duke.\n\nBut you could be dealing with [depression](https:\/\/my.clevelandclinic.org\/health\/diseases\/9290-depression) and anxiety at the same time. Experiencing two mental health conditions at the same time is called comorbidity.\n\n“Working with a CBT-trained therapist can help alleviate both anxious and depressed moods,” says Duke.\n\n## How to stop overthinking\nDuke shares some tips and strategies on how to stop overthinking.\n\n### Try talk therapy\nDuke suggests [CBT](https:\/\/my.clevelandclinic.org\/health\/treatments\/21208-cognitive-behavioral-therapy-cbt).\n\n“CBT helps you learn how to identify, then challenge and reframe your negative thoughts and also teaches how to cope with your worry and anxiety in healthier ways,” she explains.\n\n### Set up a worry period\nChoose a time in the day to implement a worry period — aiming for about 30 minutes.\n\n“During that time, you write down all your worries,” advises Duke. “Then, go through your list and highlight the worries that you can problem-solve, things you have control over.”\n\nThen, spend some time brainstorming solutions. For the items you have no control over (like how someone else may react to a situation), work on letting them go until your next worry period.\n\n“You’re really trying to only worry during your worry period. It takes a little bit of time,” says Duke. “But eventually what happens is you develop better control over your worrying.”\n\n### Rethink your ‘what ifs’\nDo you constantly ponder questions like “What if I lose my job?” or “What if I get sick?”\n\nWhile having these thoughts is normal, it becomes a problem when you focus only on the worst-case scenario.\n\n“For every ‘what if’ worry, change this to an ‘if then’ statement where you come up with a ‘then I will do\/say’ if that ‘what if’ or even worst-case scenario does happen,” says Duke. “Focus on having a concrete plan in place.”\n\n### Challenge your negative thoughts\nYou may think your boss hates you or that you’ll never reach your fitness goals.\n\nInstead of letting those negative thoughts take over, challenge and reframe them into positive, empowering thoughts.\n\n“Ask yourself if that thought is helpful,” suggests Duke. “What is the evidence that my negative thought is true? Is there an alternative possibility? The goal is to try and have a more balanced perspective.”\n\n### Distract yourself\n“Healthy distraction can be helpful,” says Duke.\n\nActivities like [meditation](https:\/\/health.clevelandclinic.org\/how-to-meditate-and-top-benefits\/), reading and taking a walk can help keep your stress levels down.\n\n“It’s best to be proactive and build these activities into your routine,” says Duke. “They can reduce your baseline level of anxiety and make you less likely to overthink.”\n\nBut if you’re already too stressed and struggling to find relief from healthy distraction, it can then be helpful to share your thoughts and feelings with someone you trust.\n\n“Resist the urge to keep things inside that are bothering you,” says Duke. “Try talking to a friend, family member or therapist.”\n\n### Practice self-compassion\nYou probably know how to show compassion to your mother or a friend. But what about yourself? What does your inner dialogue sound like when you face a problem or challenge?\n\n“It’s really about being able to extend love, kindness and forgiveness to yourself,” says Duke. “In doing that, you’re actually going to soothe your body’s internal threat system and you will have a clearer mind with which to problem-solve your situation.”\n\n## When to ask for help\nWhile everyone overthinks sometimes, if you’ve been unable to manage how much you worry, and it starts interfering with your ability to function, it may be time to seek help from a professional.\n\nYou may also start experiencing physical symptoms like irritability, fatigue, concentration or memory difficulties and [insomnia](https:\/\/health.clevelandclinic.org\/are-you-making-your-insomnia-worse\/). Excessive worrying and stress can also lead to or intensify digestive issues, plus cause tension in your shoulders and neck.\n\n“If you find that it’s difficult to control your worrying or it’s hard to concentrate at work or it’s hard to fall asleep at night, at that point, I would definitely seek professional help,” advises Duke.\n\nOne thing you will learn in therapy is how not to get caught up in your worrying, says Duke.\n\n“When you’re in the midst of worrying, you don’t always recognize it,” she says. “With CBT, you will learn how to recognize that you’re spiraling and engaging in unhelpful rumination. You will practice writing down your negative thoughts, then challenging and reframing them. Essentially, you will develop an [effective toolkit for coping](https:\/\/health.clevelandclinic.org\/coping-mechanisms) with overthinking.”","meta_canonical":null}

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Meta Title	How To Stop Overthinking
Meta Description	Want to know how to stop overthinking? Use strategies like designating a worry period, challenging your thoughts and talking to a therapist.
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Boilerpipe Text	We all have times when we worry, whether it’s about work, health, family, relationships or a host of other reasons. But is there a point when you can think and worry too much ? Overthinking is an unhealthy habit that typically causes more stress by focusing on the negative, dwelling on the past and worrying about the future. Instead of problem-solving, you ruminate on an issue without coming up with logical solutions. It’s almost like a broken record of negativity that replays repeatedly in your head. So, how can you stop overthinking? Registered psychotherapist Natacha Duke, RP , outlines strategies that can help. Why do I overthink so much? Overthinking is a habit that can be hard to break. It’s a vicious cycle of negative thoughts that builds and builds, or feels like you’re spinning down a rabbit hole. For example, you may start worrying about a specific situation at work, which leads to worrying about money, which leads to worrying about losing your job. But why do you tend to overthink? Overthinking can be a symptom of stress, anxiety or depression. While overthinking isn’t a mental disorder in and of itself, it can be connected to generalized anxiety disorder (GAD) . Those with GAD tend to worry excessively about many things and may experience the following: Worrying excessively about many unrelated things for at least six months. Difficulty controlling the worry. Anxiety that interferes with the ability to function. Additionally, you may feel restless or agitated (as if you’re “revving”), have difficulty concentrating and experience impairments with sleep. Types of destructive thought patterns When we overthink, we usually become more anxious. This is often due to cognitive errors, which are basically errors in logical thinking, says Duke. Here are some examples of common cognitive errors. Catastrophizing This is when you imagine a worst-case scenario as the inevitable outcome of a situation you’re worried about. “When we are caught up in overthinking, we typically go straight to the worst-case scenario and also overestimate the likelihood of that scenario actually happening,” says Duke. All-or-nothing thinking You may feel like you’re struggling at work, or on the flip side, like you’re the employee of the month. It’s all-or-nothing thinking — there’s no gray area. “Whereas in reality, most things in life are somewhere in between,” notes Duke. A type of therapy called cognitive behavioral therapy (CBT) is effective for overcoming overthinking and recognizing cognitive errors. “It helps one learn to first identify the errors, then to reframe the thinking in more logical and balanced ways,” says Duke. Overgeneralizing This is when we experience a setback or failure and generalize that event across all situations. We may wrongly assume that things have — and will always — go wrong for us. While anxiety tends to be more future-oriented, you may also struggle with overthinking about the past. “Doing so is more connected with depression,” says Duke. But you could be dealing with depression and anxiety at the same time. Experiencing two mental health conditions at the same time is called comorbidity. “Working with a CBT-trained therapist can help alleviate both anxious and depressed moods,” says Duke. How to stop overthinking Duke shares some tips and strategies on how to stop overthinking. Try talk therapy Duke suggests CBT . “CBT helps you learn how to identify, then challenge and reframe your negative thoughts and also teaches how to cope with your worry and anxiety in healthier ways,” she explains. Set up a worry period Choose a time in the day to implement a worry period — aiming for about 30 minutes. “During that time, you write down all your worries,” advises Duke. “Then, go through your list and highlight the worries that you can problem-solve, things you have control over.” Then, spend some time brainstorming solutions. For the items you have no control over (like how someone else may react to a situation), work on letting them go until your next worry period. “You’re really trying to only worry during your worry period. It takes a little bit of time,” says Duke. “But eventually what happens is you develop better control over your worrying.” Rethink your ‘what ifs’ Do you constantly ponder questions like “What if I lose my job?” or “What if I get sick?” While having these thoughts is normal, it becomes a problem when you focus only on the worst-case scenario. “For every ‘what if’ worry, change this to an ‘if then’ statement where you come up with a ‘then I will do/say’ if that ‘what if’ or even worst-case scenario does happen,” says Duke. “Focus on having a concrete plan in place.” Challenge your negative thoughts You may think your boss hates you or that you’ll never reach your fitness goals. Instead of letting those negative thoughts take over, challenge and reframe them into positive, empowering thoughts. “Ask yourself if that thought is helpful,” suggests Duke. “What is the evidence that my negative thought is true? Is there an alternative possibility? The goal is to try and have a more balanced perspective.” Distract yourself “Healthy distraction can be helpful,” says Duke. Activities like meditation , reading and taking a walk can help keep your stress levels down. “It’s best to be proactive and build these activities into your routine,” says Duke. “They can reduce your baseline level of anxiety and make you less likely to overthink.” But if you’re already too stressed and struggling to find relief from healthy distraction, it can then be helpful to share your thoughts and feelings with someone you trust. “Resist the urge to keep things inside that are bothering you,” says Duke. “Try talking to a friend, family member or therapist.” Practice self-compassion You probably know how to show compassion to your mother or a friend. But what about yourself? What does your inner dialogue sound like when you face a problem or challenge? “It’s really about being able to extend love, kindness and forgiveness to yourself,” says Duke. “In doing that, you’re actually going to soothe your body’s internal threat system and you will have a clearer mind with which to problem-solve your situation.” When to ask for help While everyone overthinks sometimes, if you’ve been unable to manage how much you worry, and it starts interfering with your ability to function, it may be time to seek help from a professional. You may also start experiencing physical symptoms like irritability, fatigue, concentration or memory difficulties and insomnia . Excessive worrying and stress can also lead to or intensify digestive issues, plus cause tension in your shoulders and neck. “If you find that it’s difficult to control your worrying or it’s hard to concentrate at work or it’s hard to fall asleep at night, at that point, I would definitely seek professional help,” advises Duke. One thing you will learn in therapy is how not to get caught up in your worrying, says Duke. “When you’re in the midst of worrying, you don’t always recognize it,” she says. “With CBT, you will learn how to recognize that you’re spiraling and engaging in unhelpful rumination. You will practice writing down your negative thoughts, then challenging and reframing them. Essentially, you will develop an effective toolkit for coping with overthinking.”
Markdown	Locations: [Abu Dhabi](https://www.clevelandclinicabudhabi.ae/)\\|[Canada](https://my.clevelandclinic.org/canada)\\|[Florida](https://my.clevelandclinic.org/florida)\\|[London](https://clevelandcliniclondon.uk/)\\|[Nevada](https://my.clevelandclinic.org/locations/nevada)\\|[Ohio](https://my.clevelandclinic.org/)\\| ![Gray gradient](https://health.clevelandclinic.org/_next/static/media/gray-gradient-left-16.59910877.svg?w=32&q=75)![Gray gradient](https://health.clevelandclinic.org/_next/static/media/gray-gradient-right-32.dd7ce4e5.svg?w=64&q=75) - [Health Essentials](https://health.clevelandclinic.org/) - [Health Library](https://my.clevelandclinic.org/health) - [Find a Provider](https://my.clevelandclinic.org/providers) - [Make an Appointment](https://my.clevelandclinic.org/patients/information/access) - [News](https://newsroom.clevelandclinic.org/) - [Careers](https://jobs.clevelandclinic.org/) - [Contact Us](https://health.clevelandclinic.org/contact-us) [![Cleveland Clinic logo](https://health.clevelandclinic.org/_next/static/media/logo-ccf.1e52a22b.svg?w=3840&q=75)](https://my.clevelandclinic.org/)[![Cleveland Clinic icon](https://health.clevelandclinic.org/_next/static/media/CCFLogo.000428c6.svg?w=3840&q=75)](https://my.clevelandclinic.org/) [![Health Essentials logo](https://health.clevelandclinic.org/_next/static/media/HealthEssentials.b811bb06.svg?w=3840&q=75)](https://health.clevelandclinic.org/) ![](https://zdbb.net/l/Dnl1wmWs8xCCpvWNCt9Egf/?w=16&q=75) ![Search Icon](https://health.clevelandclinic.org/_next/static/media/search--green.d4218f47.svg?w=64&q=75) Search Advertisement Advertisement May 19, 2022/[Health Conditions](https://health.clevelandclinic.org/health-conditions)/[Mental Health](https://health.clevelandclinic.org/health-conditions/mental-health) # How To Stop Overthinking: Tips and Coping Strategies Here’s how to keep excessive worrying in check ![Stop overthinking strategies](https://assets.clevelandclinic.org/transform/LargeFeatureImage/8e43238f-173d-46ee-82d6-98d238e97dd7/StopOverthinking-1299902095-770x553-1_jpg) Image content: This image is available to view online. View image online (https://assets.clevelandclinic.org/transform/8e43238f-173d-46ee-82d6-98d238e97dd7/StopOverthinking-1299902095-770x553-1\_jpg) Stop overthinking strategies We all have times when we worry, whether it’s about work, health, family, relationships or a host of other reasons. Advertisement Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. [Policy](https://health.clevelandclinic.org/advertising) But is there a point when you can think and worry too much? Overthinking is an unhealthy habit that typically causes more stress by focusing on the negative, dwelling on the past and worrying about the future. Instead of problem-solving, you ruminate on an issue without coming up with logical solutions. It’s almost like a broken record of negativity that replays repeatedly in your head. So, how can you stop overthinking? Registered psychotherapist [Natacha Duke, RP](https://my.clevelandclinic.org/canada/staff/duke-natacha), outlines strategies that can help. ## Why do I overthink so much? Overthinking is a habit that can be hard to break. It’s a vicious cycle of negative thoughts that builds and builds, or feels like you’re spinning down a rabbit hole. For example, you may start worrying about a specific situation at work, which leads to worrying about money, which leads to worrying about losing your job. But why do you tend to overthink? Overthinking can be a symptom of stress, anxiety or depression. While overthinking isn’t a mental disorder in and of itself, it can be connected to [generalized anxiety disorder (GAD)](https://my.clevelandclinic.org/health/diseases/9536-anxiety-disorders). Those with GAD tend to worry excessively about many things and may experience the following: - Worrying excessively about many unrelated things for at least six months. - Difficulty controlling the worry. - Anxiety that interferes with the ability to function. Advertisement Additionally, you may feel restless or agitated (as if you’re “revving”), [have difficulty concentrating](https://health.clevelandclinic.org/3-ways-you-can-refocus-to-stay-on-track-at-work/) and experience impairments with sleep. ## Types of destructive thought patterns When we overthink, we usually become more anxious. This is often due to cognitive errors, which are basically errors in logical thinking, says Duke. Here are some examples of common cognitive errors. ### Catastrophizing This is when you imagine a worst-case scenario as the inevitable outcome of a situation you’re worried about. “When we are caught up in overthinking, we typically go straight to the worst-case scenario and also overestimate the likelihood of that scenario actually happening,” says Duke. ### All-or-nothing thinking You may feel like you’re struggling at work, or on the flip side, like you’re the employee of the month. It’s all-or-nothing thinking — there’s no gray area. “Whereas in reality, most things in life are somewhere in between,” notes Duke. A type of therapy called [cognitive behavioral therapy](https://my.clevelandclinic.org/health/treatments/21208-cognitive-behavioral-therapy-cbt) (CBT) is effective for overcoming overthinking and recognizing cognitive errors. “It helps one learn to first identify the errors, then to reframe the thinking in more logical and balanced ways,” says Duke. ### Overgeneralizing This is when we experience a setback or failure and generalize that event across all situations. We may wrongly assume that things have — and will always — go wrong for us. While [anxiety](https://health.clevelandclinic.org/is-anxiety-ruling-your-life-try-9-ways-to-keep-it-at-bay/) tends to be more future-oriented, you may also struggle with overthinking about the past. “Doing so is more connected with depression,” says Duke. But you could be dealing with [depression](https://my.clevelandclinic.org/health/diseases/9290-depression) and anxiety at the same time. Experiencing two mental health conditions at the same time is called comorbidity. “Working with a CBT-trained therapist can help alleviate both anxious and depressed moods,” says Duke. ## How to stop overthinking Duke shares some tips and strategies on how to stop overthinking. ### Try talk therapy Duke suggests [CBT](https://my.clevelandclinic.org/health/treatments/21208-cognitive-behavioral-therapy-cbt). “CBT helps you learn how to identify, then challenge and reframe your negative thoughts and also teaches how to cope with your worry and anxiety in healthier ways,” she explains. ### Set up a worry period Choose a time in the day to implement a worry period — aiming for about 30 minutes. “During that time, you write down all your worries,” advises Duke. “Then, go through your list and highlight the worries that you can problem-solve, things you have control over.” Then, spend some time brainstorming solutions. For the items you have no control over (like how someone else may react to a situation), work on letting them go until your next worry period. “You’re really trying to only worry during your worry period. It takes a little bit of time,” says Duke. “But eventually what happens is you develop better control over your worrying.” Advertisement ### Rethink your ‘what ifs’ Do you constantly ponder questions like “What if I lose my job?” or “What if I get sick?” While having these thoughts is normal, it becomes a problem when you focus only on the worst-case scenario. “For every ‘what if’ worry, change this to an ‘if then’ statement where you come up with a ‘then I will do/say’ if that ‘what if’ or even worst-case scenario does happen,” says Duke. “Focus on having a concrete plan in place.” ### Challenge your negative thoughts You may think your boss hates you or that you’ll never reach your fitness goals. Instead of letting those negative thoughts take over, challenge and reframe them into positive, empowering thoughts. “Ask yourself if that thought is helpful,” suggests Duke. “What is the evidence that my negative thought is true? Is there an alternative possibility? The goal is to try and have a more balanced perspective.” ### Distract yourself “Healthy distraction can be helpful,” says Duke. Activities like [meditation](https://health.clevelandclinic.org/how-to-meditate-and-top-benefits/), reading and taking a walk can help keep your stress levels down. “It’s best to be proactive and build these activities into your routine,” says Duke. “They can reduce your baseline level of anxiety and make you less likely to overthink.” But if you’re already too stressed and struggling to find relief from healthy distraction, it can then be helpful to share your thoughts and feelings with someone you trust. Advertisement “Resist the urge to keep things inside that are bothering you,” says Duke. “Try talking to a friend, family member or therapist.” ### Practice self-compassion You probably know how to show compassion to your mother or a friend. But what about yourself? What does your inner dialogue sound like when you face a problem or challenge? “It’s really about being able to extend love, kindness and forgiveness to yourself,” says Duke. “In doing that, you’re actually going to soothe your body’s internal threat system and you will have a clearer mind with which to problem-solve your situation.” ## When to ask for help While everyone overthinks sometimes, if you’ve been unable to manage how much you worry, and it starts interfering with your ability to function, it may be time to seek help from a professional. You may also start experiencing physical symptoms like irritability, fatigue, concentration or memory difficulties and [insomnia](https://health.clevelandclinic.org/are-you-making-your-insomnia-worse/). Excessive worrying and stress can also lead to or intensify digestive issues, plus cause tension in your shoulders and neck. “If you find that it’s difficult to control your worrying or it’s hard to concentrate at work or it’s hard to fall asleep at night, at that point, I would definitely seek professional help,” advises Duke. Advertisement One thing you will learn in therapy is how not to get caught up in your worrying, says Duke. “When you’re in the midst of worrying, you don’t always recognize it,” she says. “With CBT, you will learn how to recognize that you’re spiraling and engaging in unhelpful rumination. You will practice writing down your negative thoughts, then challenging and reframing them. Essentially, you will develop an [effective toolkit for coping](https://health.clevelandclinic.org/coping-mechanisms) with overthinking.” [![Cleveland Clinic logo](https://health.clevelandclinic.org/_next/static/media/logo-ccf.1e52a22b.svg?w=3840&q=75)](https://my.clevelandclinic.org/)[![Cleveland Clinic icon](https://health.clevelandclinic.org/_next/static/media/CCFLogo.000428c6.svg?w=3840&q=75)](https://my.clevelandclinic.org/) [![Health Essentials logo](https://health.clevelandclinic.org/_next/static/media/HealthEssentials.b811bb06.svg?w=3840&q=75)](https://health.clevelandclinic.org/) ![Subscription icon](https://assets.clevelandclinic.org/transform/482db8cd-aa1e-45b5-a2a4-cf6aa5e5d2d4/Health-Essentials?w=256&q=75) ## Better health starts here Sign up for our Health Essentials emails for expert guidance on nutrition, fitness, sleep, skin care and more. [Example email](https://assets.clevelandclinic.org/transform/2ff943a2-abb1-4a1c-8ede-f8848703e789/HealthEssentials-SampleEmail-2026)[Sign up](https://my.clevelandclinic.org/health-essentials-sign-up) [Sign up](https://my.clevelandclinic.org/health-essentials-sign-up)[Example email](https://assets.clevelandclinic.org/transform/2ff943a2-abb1-4a1c-8ede-f8848703e789/HealthEssentials-SampleEmail-2026) Learn more about our [editorial process](https://my.clevelandclinic.org/about/website/editorial-policy). Advertisement ## Related Articles [![Person at work desk, head down, eyes closed and hand on bridge of nose](https://assets.clevelandclinic.org/transform/StoryPanel/e440096b-a179-48cd-98b3-b8efbbf35722/burnout-1450342119?w=3840&q=75)](https://health.clevelandclinic.org/signs-of-burnout) January 27, 2026/[Mental Health](https://health.clevelandclinic.org/health-conditions/mental-health) ### [Signs of Burnout: What It Is, How It Feels and How To Recover](https://health.clevelandclinic.org/signs-of-burnout) https://health.clevelandclinic.org/signs-of-burnout Burnout is often driven by long periods of stress without time to recover — but practicing self-care and creating work/life boundaries can help [![Person taking out the trash](https://assets.clevelandclinic.org/transform/StoryPanel/e10e6b7f-4e5e-407c-97a1-179b63e399c9/taking-out-trash-1367845721?w=3840&q=75)](https://health.clevelandclinic.org/how-to-stop-procrastinating) January 5, 2026/[Mental Health](https://health.clevelandclinic.org/health-conditions/mental-health) ### [How To Stop Procrastinating](https://health.clevelandclinic.org/how-to-stop-procrastinating) https://health.clevelandclinic.org/how-to-stop-procrastinating Try breaking down tasks into manageable to-do lists and relying on time management techniques [![Black and white chess pieces, with arrows indicating they're going in opposite directions](https://assets.clevelandclinic.org/transform/StoryPanel/94c9d8ce-29db-4dae-b0f6-33ba4bce2151/cognitive-dissonance-1169752839?w=3840&q=75)](https://health.clevelandclinic.org/cognitive-dissonance) October 24, 2025/[Mental Health](https://health.clevelandclinic.org/health-conditions/mental-health) ### [Cognitive Dissonance: What It Is and How To Cope](https://health.clevelandclinic.org/cognitive-dissonance) https://health.clevelandclinic.org/cognitive-dissonance If you’re torn between contradictory beliefs, questioning your decisions or feeling ashamed about your choices, you may be experiencing cognitive dissonance [![A family sitting at the kitchen table, with cups and plates around, playing on a tablet together](https://assets.clevelandclinic.org/transform/StoryPanel/4893a64c-88b0-4960-a285-8deded84715c/family-table-1458896117?w=3840&q=75)](https://health.clevelandclinic.org/maslows-hierarchy-of-needs) September 9, 2025/[Mental Health](https://health.clevelandclinic.org/health-conditions/mental-health) ### [What Motivates You? 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Readable Markdown	We all have times when we worry, whether it’s about work, health, family, relationships or a host of other reasons. But is there a point when you can think and worry too much? Overthinking is an unhealthy habit that typically causes more stress by focusing on the negative, dwelling on the past and worrying about the future. Instead of problem-solving, you ruminate on an issue without coming up with logical solutions. It’s almost like a broken record of negativity that replays repeatedly in your head. So, how can you stop overthinking? Registered psychotherapist [Natacha Duke, RP](https://my.clevelandclinic.org/canada/staff/duke-natacha), outlines strategies that can help. ## Why do I overthink so much? Overthinking is a habit that can be hard to break. It’s a vicious cycle of negative thoughts that builds and builds, or feels like you’re spinning down a rabbit hole. For example, you may start worrying about a specific situation at work, which leads to worrying about money, which leads to worrying about losing your job. But why do you tend to overthink? Overthinking can be a symptom of stress, anxiety or depression. While overthinking isn’t a mental disorder in and of itself, it can be connected to [generalized anxiety disorder (GAD)](https://my.clevelandclinic.org/health/diseases/9536-anxiety-disorders). Those with GAD tend to worry excessively about many things and may experience the following: - Worrying excessively about many unrelated things for at least six months. - Difficulty controlling the worry. - Anxiety that interferes with the ability to function. Additionally, you may feel restless or agitated (as if you’re “revving”), [have difficulty concentrating](https://health.clevelandclinic.org/3-ways-you-can-refocus-to-stay-on-track-at-work/) and experience impairments with sleep. ## Types of destructive thought patterns When we overthink, we usually become more anxious. This is often due to cognitive errors, which are basically errors in logical thinking, says Duke. Here are some examples of common cognitive errors. ### Catastrophizing This is when you imagine a worst-case scenario as the inevitable outcome of a situation you’re worried about. “When we are caught up in overthinking, we typically go straight to the worst-case scenario and also overestimate the likelihood of that scenario actually happening,” says Duke. ### All-or-nothing thinking You may feel like you’re struggling at work, or on the flip side, like you’re the employee of the month. It’s all-or-nothing thinking — there’s no gray area. “Whereas in reality, most things in life are somewhere in between,” notes Duke. A type of therapy called [cognitive behavioral therapy](https://my.clevelandclinic.org/health/treatments/21208-cognitive-behavioral-therapy-cbt) (CBT) is effective for overcoming overthinking and recognizing cognitive errors. “It helps one learn to first identify the errors, then to reframe the thinking in more logical and balanced ways,” says Duke. ### Overgeneralizing This is when we experience a setback or failure and generalize that event across all situations. We may wrongly assume that things have — and will always — go wrong for us. While [anxiety](https://health.clevelandclinic.org/is-anxiety-ruling-your-life-try-9-ways-to-keep-it-at-bay/) tends to be more future-oriented, you may also struggle with overthinking about the past. “Doing so is more connected with depression,” says Duke. But you could be dealing with [depression](https://my.clevelandclinic.org/health/diseases/9290-depression) and anxiety at the same time. Experiencing two mental health conditions at the same time is called comorbidity. “Working with a CBT-trained therapist can help alleviate both anxious and depressed moods,” says Duke. ## How to stop overthinking Duke shares some tips and strategies on how to stop overthinking. ### Try talk therapy Duke suggests [CBT](https://my.clevelandclinic.org/health/treatments/21208-cognitive-behavioral-therapy-cbt). “CBT helps you learn how to identify, then challenge and reframe your negative thoughts and also teaches how to cope with your worry and anxiety in healthier ways,” she explains. ### Set up a worry period Choose a time in the day to implement a worry period — aiming for about 30 minutes. “During that time, you write down all your worries,” advises Duke. “Then, go through your list and highlight the worries that you can problem-solve, things you have control over.” Then, spend some time brainstorming solutions. For the items you have no control over (like how someone else may react to a situation), work on letting them go until your next worry period. “You’re really trying to only worry during your worry period. It takes a little bit of time,” says Duke. “But eventually what happens is you develop better control over your worrying.” ### Rethink your ‘what ifs’ Do you constantly ponder questions like “What if I lose my job?” or “What if I get sick?” While having these thoughts is normal, it becomes a problem when you focus only on the worst-case scenario. “For every ‘what if’ worry, change this to an ‘if then’ statement where you come up with a ‘then I will do/say’ if that ‘what if’ or even worst-case scenario does happen,” says Duke. “Focus on having a concrete plan in place.” ### Challenge your negative thoughts You may think your boss hates you or that you’ll never reach your fitness goals. Instead of letting those negative thoughts take over, challenge and reframe them into positive, empowering thoughts. “Ask yourself if that thought is helpful,” suggests Duke. “What is the evidence that my negative thought is true? Is there an alternative possibility? The goal is to try and have a more balanced perspective.” ### Distract yourself “Healthy distraction can be helpful,” says Duke. Activities like [meditation](https://health.clevelandclinic.org/how-to-meditate-and-top-benefits/), reading and taking a walk can help keep your stress levels down. “It’s best to be proactive and build these activities into your routine,” says Duke. “They can reduce your baseline level of anxiety and make you less likely to overthink.” But if you’re already too stressed and struggling to find relief from healthy distraction, it can then be helpful to share your thoughts and feelings with someone you trust. “Resist the urge to keep things inside that are bothering you,” says Duke. “Try talking to a friend, family member or therapist.” ### Practice self-compassion You probably know how to show compassion to your mother or a friend. But what about yourself? What does your inner dialogue sound like when you face a problem or challenge? “It’s really about being able to extend love, kindness and forgiveness to yourself,” says Duke. “In doing that, you’re actually going to soothe your body’s internal threat system and you will have a clearer mind with which to problem-solve your situation.” ## When to ask for help While everyone overthinks sometimes, if you’ve been unable to manage how much you worry, and it starts interfering with your ability to function, it may be time to seek help from a professional. You may also start experiencing physical symptoms like irritability, fatigue, concentration or memory difficulties and [insomnia](https://health.clevelandclinic.org/are-you-making-your-insomnia-worse/). Excessive worrying and stress can also lead to or intensify digestive issues, plus cause tension in your shoulders and neck. “If you find that it’s difficult to control your worrying or it’s hard to concentrate at work or it’s hard to fall asleep at night, at that point, I would definitely seek professional help,” advises Duke. One thing you will learn in therapy is how not to get caught up in your worrying, says Duke. “When you’re in the midst of worrying, you don’t always recognize it,” she says. “With CBT, you will learn how to recognize that you’re spiraling and engaging in unhelpful rumination. You will practice writing down your negative thoughts, then challenging and reframing them. Essentially, you will develop an [effective toolkit for coping](https://health.clevelandclinic.org/coping-mechanisms) with overthinking.”
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