How to Stop Overthinking and Anxiety: Practical Tips That Actually Work

Overthinking and anxiety—yep, we’ve all been there. It's that endless loop of "what ifs" and "could have beens" that keeps you up at night, drowning in thoughts you can't seem to shut off. Honestly, it’s exhausting. I’ve been through it, and I know how hard it can be to break free from that mental spiral. But here's the thing: It is possible to stop overthinking and ease your anxiety. Let's dive in.

Understanding Overthinking and Anxiety

Before we talk about how to stop overthinking, it’s important to understand what’s going on in your head. Overthinking is when your mind fixates on a particular thought or scenario, often looping through the same ideas without resolution. Anxiety, on the other hand, is a feeling of unease—whether it’s constant worry, nervousness, or fear about something that might happen.

The Science Behind It

Actually, overthinking and anxiety have a lot to do with the way our brains process stress. When we’re stressed or anxious, our brains enter a kind of hyper-alert mode, constantly scanning for threats. This can lead to rumination—those repeated, often negative thoughts. A part of me wishes I could tell you it's a simple fix, but it’s more complex than just "stop thinking about it."

The First Step: Acknowledge What’s Happening

Honestly, the first thing I had to do when dealing with my overthinking was admit that I was doing it. Sounds obvious, but it wasn’t until I realized I was stuck in a loop of thoughts that I started to figure out how to break out of it. Don’t try to push your thoughts away. Instead, just acknowledge them.

Why Acknowledging Helps

When you acknowledge the thought without judgment, you create some distance between you and the anxiety. It's not about eliminating the thought entirely (which is, let’s be real, impossible). It’s about not letting it control you.

Break the Cycle: Tips to Stop Overthinking

Okay, now that you’re aware of the problem, what can you actually do about it? Well, here’s what worked for me, and I hope it helps you too.

Focus on What You Can Control

So many times, I found myself spiraling over things completely out of my control. Whether it's a future situation or something someone else did, focusing on uncontrollable factors only feeds your anxiety. The trick is to narrow your focus. You can control your reactions, your attitude, and your actions in the present.

Example: The “To-Do” List

I used to get overwhelmed just thinking about all the things I had to do in the next month. I remember telling my friend Sarah about it, and she told me, "Stop thinking about the future! Make a list for today, that’s it. Just today." It honestly helped me breathe. By breaking everything down into manageable chunks, I could focus on one thing at a time.

Practice Mindfulness

Mindfulness is a game-changer. This one took me a while to get into, but I’m telling you, it works. Mindfulness helps you stay grounded in the present moment. It sounds a bit cheesy, I know, but when you stop worrying about what could happen and focus on what’s happening right now, your anxiety doesn’t stand a chance.

My Experience with Meditation

I wasn’t a meditation person at all. I thought it was “too zen” for me. But one day I decided to try it—just five minutes of breathing exercises before bed. At first, my mind raced with thoughts about work and the future, but after a while, I felt my body relax. The more I did it, the easier it became to control my thoughts.

Limit Your Exposure to Stressors

Okay, this one’s huge. Social media, the news, even certain people can trigger overthinking and anxiety. Over time, I realized that certain things just weren’t good for my mental health. For instance, checking my emails first thing in the morning would throw me into a spiral of stress. So, I made the decision to change my routine and limit how much time I spent absorbing external stressors.

The Power of Saying “No”

A lot of anxiety can come from overcommitting. I learned (the hard way) to say no to things that didn’t align with my values or didn’t bring me peace. It's not selfish to prioritize your well-being—it’s necessary.

Build Healthy Habits to Prevent Overthinking

Okay, let’s be real here: Overcoming anxiety and overthinking is not a one-time fix. It’s about building habits that create a foundation for a calmer mind.

Regular Exercise

This one sounds cliché, but it's true. Exercise is one of the best ways to manage anxiety. It doesn't need to be intense—just a walk, a short jog, or even some yoga can help clear your head. Trust me, when I started getting regular exercise, I noticed a major difference in how I handled stress.

Prioritize Sleep

Another lesson I learned the hard way: Lack of sleep only worsens overthinking. When I was sleep-deprived, I couldn’t think straight. Sleep is critical for mental clarity, and it’s impossible to stop overthinking when your brain is running on empty.

When You Need Extra Help: Therapy and Support

Look, sometimes we need a little extra help to get our minds right. It’s okay to reach out for professional support. Therapy can give you the tools to reframe negative thoughts and manage anxiety in a healthier way.

Cognitive Behavioral Therapy (CBT)

CBT has helped me and many others break the cycle of overthinking. It teaches you how to identify negative thought patterns and replace them with more constructive ones. Honestly, I was skeptical at first, but CBT really changed the way I look at my anxiety.

Talking to Friends and Family

Sometimes, all you need is to talk things out with someone you trust. I had a conversation with my friend Mike last week, and he shared something so simple but impactful: “When you talk about your thoughts, you externalize them. It’s like taking them out of your head and putting them in the open, where they don’t seem as scary.” He was right.

Conclusion: It’s a Journey, Not a Destination

Well, here we are at the end, and I want to be honest with you—stopping overthinking isn’t an overnight thing. It’s a journey, and there will be days when your thoughts get the best of you. But if you try these strategies, stay patient with yourself, and take it one day at a time, you’ll start to feel better.

Remember, you’re not alone in this. If it feels like too much, talk to someone or reach out for professional help. The most important thing is that you’re taking the first step to reclaim your peace of mind. And trust me, that’s worth celebrating.

Is 165 cm normal for a 15 year old?

The predicted height for a female, based on your parents heights, is 155 to 165cm. Most 15 year old girls are nearly done growing. I was too. It's a very normal height for a girl.

Is 160 cm too tall for a 12 year old?

How Tall Should a 12 Year Old Be? We can only speak to national average heights here in North America, whereby, a 12 year old girl would be between 137 cm to 162 cm tall (4-1/2 to 5-1/3 feet). A 12 year old boy should be between 137 cm to 160 cm tall (4-1/2 to 5-1/4 feet).

How tall is a average 15 year old?

Average Height to Weight for Teenage Boys - 13 to 20 Years

How to get taller at 18?

Staying physically active is even more essential from childhood to grow and improve overall health. But taking it up even in adulthood can help you add a few inches to your height. Strength-building exercises, yoga, jumping rope, and biking all can help to increase your flexibility and grow a few inches taller.

Is 5.7 a good height for a 15 year old boy?

Generally speaking, the average height for 15 year olds girls is 62.9 inches (or 159.7 cm). On the other hand, teen boys at the age of 15 have a much higher average height, which is 67.0 inches (or 170.1 cm).

Can you grow between 16 and 18?

Most girls stop growing taller by age 14 or 15. However, after their early teenage growth spurt, boys continue gaining height at a gradual pace until around 18. Note that some kids will stop growing earlier and others may keep growing a year or two more.

Can you grow 1 cm after 17?

Even with a healthy diet, most people's height won't increase after age 18 to 20. The graph below shows the rate of growth from birth to age 20. As you can see, the growth lines fall to zero between ages 18 and 20 ( 7 , 8 ). The reason why your height stops increasing is your bones, specifically your growth plates.