Hit Pause on Overthinking: How to Challenge Your Thoughts and Stop the Spiral

Psych Central
May 8
3 min read

Written by Candice Yorke, Counselling Psychologist

Let’s be real—overthinking is exhausting. One small thing goes wrong and suddenly your brain is like, “Let’s imagine the worst possible outcome in full detail… on repeat… forever.”

Sound familiar?

If you’re stuck in “what if” mode or spiraling with anxious thoughts, you’re not alone. The good news? You can train your brain to slow down and take back control. Here’s how.

Step 1: Catch the Thought Spiral

The first step is just noticing. You might be overthinking if your thoughts are:

Stuck on “what if” scenarios
Jumping to the worst-case
Replaying situations over and over
Assuming others are thinking badly of you

Say to yourself: “Hold up—this is a spiral.”

Step 2: Spot the Thought Trap (Cognitive Distortions)

Overthinking usually involves cognitive distortions—mental filters that twist reality in sneaky ways. Here’s how to spot them and challenge them with real questions.

Catastrophizing

“If I mess this up, everything will fall apart.”

Challenge it with:

What’s the realistic worst-case scenario?
What’s more likely to happen?
If the worst did happen, how would I handle it?
Have I survived something like this before?

Black-and-White Thinking

“If I’m not perfect, I’ve failed.”

Challenge it with:

Is there any in-between here?
Can something be “good enough” without being perfect?
Have I ever done something imperfectly and it still turned out okay?

Mind Reading

“They probably think I’m annoying.”

Challenge it with:

What actual evidence do I have for what they’re thinking?
Could I be misinterpreting the situation?
Have they said something to prove that?
What else might they be thinking?

Fortune Telling

“This is going to be a disaster.”

Challenge it with:

Am I predicting the future without proof?
Have things always gone badly in the past?
What’s a more balanced outcome I can imagine?

Overgeneralizing

“I failed once, so I’ll probably always fail.”

Challenge it with:

Am I basing this on one situation?
Have there been times when this didn’t happen?
What’s the full track record, not just the bad parts?

Emotional Reasoning

“I feel anxious, so something must be wrong.”

Challenge it with:

Are my feelings facts—or just feelings?
Have I felt this way before and still been okay?
Is there any actual danger or problem right now?

Filtering (Mental Filter)

“Everything went wrong.”

Challenge it with:

Am I only focusing on the negative?
What went well, even a little?
Would someone else see this differently?

Step 3: Use a Stop Phrase

Your brain doesn’t get to run the show without your permission. Try saying:

“Not helpful right now.”
“That’s just a thought—not a fact.”
“Pause. Let’s come back to this later.”

It might feel silly, but your brain listens when you speak up.

Step 4: Get Physical (Literally)

When your mind races, bring your body into it:

Go outside, stretch, or shake it out
Do something tactile (like making tea or doodling)
Try a slow breathing pattern (like inhale 4, exhale 6)

Even tiny movements help calm your nervous system.

Step 5: Try “Worry Time”

Set a timer for 10 minutes. Let yourself fully worry. When the timer’s up? Worry session closed. This trick trains your brain to contain anxiety instead of letting it spread everywhere.

Step 6: Talk It Out

Overthinking thrives in silence. Say your worries out loud to someone supportive—or write them down. Once they’re out of your head, they often sound less powerful.

Step 7: Ask Better Questions

Try these anytime you’re stuck in a thought spiral:

Is this 100% true?
Am I predicting the future or reading minds?
What evidence supports or contradicts this thought?
What would I say to a friend in this situation?
Will this still matter a week/month/year from now?
What’s one small thing I can do right now?

Final Thought

Overthinking doesn’t mean something’s wrong with you. It just means your brain’s trying to keep you safe—but it’s overdoing it. Thought challenging isn’t about being fake-positive. It’s about being fair and balanced with yourself.

Your thoughts aren’t facts.

You are not your worst-case scenario.

You are allowed to hit pause.

Found these cute illustrations that explain some of these questions as well, check them out on Pinterest!