Break Free From Overthinking
Your mind doesn’t have to run in circles. Use mindfulness and reality-checking to stay grounded and enjoy the present.
Overthinking is a common mental health experience that can distort perception and amplify self-doubt
A neutral gesture during a conversation—such as an apparent eye roll—may be quickly interpreted as annoyance or judgment. Yet these interpretations are often assumptions rather than facts; the gesture may have been misperceived or unrelated altogether.
Similar patterns occur when past conversations are replayed and scrutinized, leading to unnecessary self-criticism. Recognizing the cognitive patterns behind overthinking, and learning strategies to challenge them, can reduce mental strain and support healthier emotional regulation.
Techniques such as reality-checking thoughts, limiting rumination through mindfulness, and redirecting focus toward constructive actions can help reduce mental overload and support emotional resilience.
An example of reality-checking a thought would look like the following:
Your automatic thought: “They rolled their eyes because they think I’m stupid.”
Reality check: “I don’t actually know why they did that. Maybe they’re tired, distracted, or joking. I shouldn’t jump to conclusions.”
Practicing skills like reality-checking thoughts, mindfulness, and redirecting focus trains your mind to notice when it’s spiraling, step back, and choose how to respond.