How to Immediately Stop Yourself From Overthinking
- ASKYE
- Mar 14
- 6 min read
Updated: Mar 24
HEY YOU...
We’ve all been there. You wake up feeling okay, but before you know it, negative thoughts start creeping in. Does that sound familiar? Maybe it’s self-doubt, anxiety about work, or insecurities about how you look. It’s like a wave that can start small but quickly grow bigger, drowning out the positive moments of your day.
But here’s the good news: you can learn how to stop those negative thoughts in their tracks. It’s not about magically erasing them—because let’s be honest, that’s impossible. But it’s about gaining control over them so that they don’t control YOU. So, let’s talk about some practical strategies to help you break free from that cycle and regain your peace of mind.
1. Recognize the Thought, Then Let It Go
The first step to stopping negative thoughts is becoming aware of them. Sounds simple, but many of us go through the day without EVER questioning what’s going on inside our heads.
For example: Let’s say you start thinking, "I’m never going to get that promotion." First, recognize that you’re HAVING that thought. Instead of letting it consume you, pause for a second. Acknowledge it without judgment. Then remind yourself that just because you’re thinking it, doesn’t mean it’s true.
The truth is, you don’t know the future, and there’s still a lot in your control. You might decide to take action—whether that’s improving your skills or having a conversation with your boss. Just because you’re thinking something doesn’t mean you need to buy into it. In fact, it's probably not even true. You are so worthy of that promotion and you WILL get that promotion. Take that negative thought and flip it with the complete opposite.
"WOW!! I JUST got the job promotion i've been praying for!!" How does that feel? How will you respond when it happens? Who is the first person you will tell? Keep these feelings alive by THINKING about them. This will help discipline your mind to stop thinking negative.
2. Challenge the Negative Thought
Once you recognize a negative thought, challenge it with some facts. Is it really true that you're not good enough? Can you think of instances where you've done something just as well, or even BETTER, than you expected?
Example: imagine you’re thinking, "I’ll never be able to finish this project on time." Instead of accepting that thought as fact, ask yourself:
“Have I completed challenging projects before?”
“What have I done in the past that’s helped me manage time better?”
Maybe you’ve successfully completed tight deadlines in the past, or perhaps you can identify small steps you can take today to move things forward. Challenge the thought with facts about your past success. This small shift helps you see the situation more clearly.
3. Practice Deep Breathing
Sometimes, all it takes is to slow down and reconnect with your body. When negative thoughts spiral, your stress levels tend to rise, making it harder to focus and gain control. One of the quickest ways to calm your mind is by focusing on your breath.
Example: Next time you start spiraling into negative thinking, stop and take a deep breath. Try this:
Inhale for 4 counts, hold for 4 counts, and exhale slowly for 4 counts.
Repeat this process 5 times.
This technique activates your parasympathetic nervous system (the “rest and digest” part of your nervous system), which reduces stress and helps you focus. You may feel your mind slow down, and the negative thought pattern will become less intense. Don't believe me? I DARE you to try it...
4. Focus on Gratitude (Yes, It Really Works!)
It may sound a little “woo-woo,” but shifting your focus from negativity to gratitude can dramatically change your mindset. When negative thoughts start to take over, take a moment to think of at least three things you’re grateful for. It doesn’t have to be huge stuff, either.
Example: If you’re feeling anxious about an upcoming event, pause and list out three things you’re grateful for:
A warm cup of tea in your hand.
A supportive friend who’s always there for you.
A moment of peace before the storm of the day starts.
By focusing on the small blessings, you’ll start to shift your mindset. Gratitude has been shown to improve overall well-being and increase feelings of happiness. By training your mind to look for the positives, you can neutralize the negative thoughts that are invading your space.
5. Use the 5-4-3-2-1 Grounding Technique
When negative thoughts hit, sometimes it’s not enough to just breathe or think happy thoughts. Sometimes, you need to completely ground yourself back in the present moment.
Example:If you're having a tough moment and you can't shake off the negative thoughts, use the 5-4-3-2-1 grounding technique to distract your mind and bring it to the here and now.
5 things you can see: Look around and list things in your environment, like "The plant on my desk," "The picture frame with my kids," "The sunlight coming through the window," "My cozy blanket," and "My laptop screen."
4 things you can feel: Notice the sensations on your skin, like "I can feel the warmth of my sweater," or "My feet are flat on the floor," or "The texture of my pen in my hand."
3 things you can hear: Focus on sounds like "The hum of the refrigerator," "Birds chirping outside," and "The sound of my own breath."
2 things you can smell: "I smell fresh coffee" or "I smell a bit of the lavender candle on my desk."
1 thing you can taste: Maybe you just ate lunch, or you have a drink in hand—focus on the taste.
This exercise pulls you into the present moment and breaks the cycle of negative thinking.
6. Talk to Someone You Trust
Sometimes, negative thoughts can feel like they’re all-consuming, and that’s where a conversation with a friend, partner, or therapist can be a game-changer. Talking about what’s on your mind can help you gain perspective and release some of the tension that negative thinking causes.
Example:Let’s say you’re feeling overwhelmed by your responsibilities and thinking, "I can’t do this anymore, it’s too much." Call or text a close friend and say, “Hey, can I vent for a few minutes?”Talking about your feelings will allow you to unload your emotions. Your friend might remind you that you’re doing your best and suggest ways to handle your stress. Sometimes, just having someone listen can take a huge weight off your shoulders.Talking about your worries helps you gain perspective on what’s actually happening vs. what your mind is telling you.
7. Practice Self-Compassion
Above all, remember to be kind to yourself. Negative thoughts happen to everyone—it’s part of being human. The key is not to judge yourself for having them.
Example: Next time you catch yourself thinking, "I’m a failure, I can’t do anything right," stop and practice self-compassion. Say to yourself, “I’m human, and it’s okay to feel overwhelmed sometimes. I’m doing my best.”Think about how you would comfort a friend who was feeling the same way. You wouldn’t berate her, right? You’d offer her love and encouragement. Do the same for yourself.Self-compassion involves treating yourself with the same kindness and understanding that you would offer a friend.
Final Thoughts
Negative thoughts don’t have to rule your day. By practicing some of these techniques—whether it’s deep breathing, gratitude, or simply talking it out with someone you trust—you can regain control over your mind and your emotions. Remember, you’re not alone in this, and with time, you’ll start to notice that it becomes easier to manage those thoughts and reclaim your inner peace. You just have to gain a sense of discipline with your own mind. Just like we exercise the body to stay healthy and strong, we also have to do the same with our mind.
The next time a negative thought surfaces, don’t be afraid to take a step back, breathe, and remind yourself that you have the power to shift your mindset.
You are loved, and you are divinely supported!!
w/ love
-ASKYE
🤪❤️thank you ✨
And here we are once again. I erased all my social media, and yet Askye here, you come back into my world 🙏🙏🙏🌹🌹🌹
🌻🙏🌻🙏🌻