How to stop overthinking everything

Thoughts are powerful. Your thoughts become your reality: “Whatever you hold in your mind on a consistent basis is exactly what you will experience in your life,” as Tony says. This is something that the world’s most successful people realize – and the only difference between them and everyone else is that they have learned how to harness the power of thoughts to help them achieve.  

This is also good news for those who want to know how to stop overthinking. You weren’t born as an overthinker – all humans have patterns to their behavior. These patterns develop over time based on life experiences. And just as patterns are learned, they can also be unlearned.

The key is to identify what’s causing you to overthink, then take decisive action to change your mindset. But that can be easier said than done. Try these five ways to stop overthinking and start enjoying your life right now.

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What is overthinking?

Overthinking is an inability to get out of your own head. It happens to all of us at some point in our lives – we all experience events that cause us worry or stress. But some people can’t seem to turn their concerns off. They worry about the future, making catastrophic predictions about unlikely events that haven’t happened yet. They also ruminate about the past, beating themselves up about “should haves” and “could haves.” They fret over what others might think of them or let negative self-talk build up in their minds.

Overthinking a tough decision you have to make can also cause problems. Replaying all the options in your head can lead to “paralysis by analysis” – you’re afraid to take the wrong action, so you take no action at all. But even making the wrong decision is better than making no decision.

Whether you’re a chronic overthinker or need to make a tough decision, you’ve probably experienced sleepless nights when your brain just won’t turn off. Overthinking can increase symptoms of depression, elevate your stress levels and cloud your judgment. But how to not overthink?

How to stop overthinking

A lot of people think their anxiety levels are beyond their control. But stress and worry are emotions, and you can control your emotions. As Tony Robbins says, “Let fear be a counselor and not a jailor.” It’s time to face your fears so that you can overcome them – and learn how to stop overthinking everything for good.

1. Manage your story

Tony says, “We are all telling ourselves stories. The question is, does your story empower you or hold you back?” The stories we tell ourselves about who we are affect every aspect of our lives. Overthinkers may tell themselves, “I’ve always been a worrier” or “I’m just naturally more anxious than everyone else.” These are stories that hold you back.

To overcome your limiting beliefs, you need to first identify them. Then you can catch yourself when you start telling yourself these negative stories and replace them with positive ones, like “I am in charge of my emotions.” Once you change your story, you’ll change your life.

Manage Your Story

2. Let go of the past

Let go of the past

Overthinkers often focus on the past, expending energy on “what ifs” and “should haves.” But as Tony says, “Everybody’s got a past. The past does not equal the future unless you live there.” Those who understand how to stop overthinking know that the past is just that. It can’t be changed. The only thing you can change is the meaning you give to it. Letting go of the past means you don’t let your mistakes control your future decisions. And you don’t let bad things that have been done to you control your emotions. You forgive others and let go of your anger. It’s one of the most significant ways you can change your story.

3. Live in the moment

Living in the moment is key to learning how to not overthink. Most people can’t just flip a switch and live in the moment – or can they? You can take control of your mind and stop negative emotions in their tracks. Identify overthinking before it spirals out of control and take a minute to reset. Breathe and focus on the moment – what are you hearing and seeing? What are you grateful for? At first, it will take conscious awareness. Daily rituals like meditation and priming can help you retrain your brain toward living in the moment. Soon you’ll find it comes naturally.

live in the moment

4. Take control of your emotions

controlling your emotions

Living in the moment doesn’t mean you should bury your negative emotions. In order to master your emotions, you need to acknowledge them and identify their root causes. When you’re feeling anxious, dig deeper. It’s often about facing your larger fears, such as not feeling in control of your life or not progressing in a way you’d like to be. Become aware of the root causes of your overthinking and you can start making progress to stop it before it starts.

5. Focus on solutions

As Tony says, “Identify your problems, but give your power and energy to solutions.” You’ve identified the real reasons for your stress and anxiety, but your work isn’t done. The only way to stop overthinking for good is to take charge of your life. If your overthinking is caused by stress at work, rethink your career path. If you feel you’re not where you should be in life, set goals for yourself so that you can get there. If you feel like life is out of your control, make a decision today to get back behind the wheel. These are big moves, and they take guts. Remember: No one controls your life but you – don’t you want it to be extraordinary?

Focusing on solutions

Once you discover how to stop overthinking and live in the moment, you’ll be happier, more rested and have a positive influence on those around you. Always remember that life happens for you, not to you. Even your negative emotions can lead to positive outcomes, if you treat them as a gifts that have been given to help you grow.

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Discover how to properly control your thoughts with Tony Robbins’ Limiting Beliefs free content series