If you’re wondering how to relax your mind from overthinking, I want to reassure you that you’re not alone. Even aside from all that’s currently going on in the world, our minds are constantly buzzing – analyzing, replaying, predicting. It’s exhausting, isn’t it?
The good news is that you can train yourself to step back from this mental overactivity.
This blog will offer you practical, effective strategies to help you create space from thoughts, be more present, and break free from the cycle of overthinking. Let’s jump in!
[Disclaimer: This article is for informational purposes only and is not a substitute for professional medical or mental health advice. If you’re struggling with persistent anxiety or intrusive thoughts, consider seeking support from a qualified mental health professional.]
Recognize When You're Overthinking
The first step in relaxing your mind from overthinking is to recognize when it’s happening.
How do you do this? Pause and take stock:
- What am I thinking about right now?
- What am I turning over and over in my mind?
Notice what it is and acknowledge it for yourself, maybe even saying out loud:
- “I’m overthinking this.”
- “I keep going back to this.”
Take a few moments to rest in that acknowledgement, followed by a few intentional breaths to reset.
It’s important to be compassionate with ourselves when we do this.
It can be frustrating to recognize that we’re overthinking but remembering that it’s common, and that we’re not alone in this action, will help you move forward more than self-criticism ever will.
Tune Into Your Body to Calm Your Mind from Overthinking
Overthinking keeps us stuck in our heads, and far from what’s happening in our bodies.
One way to step out of the overthinking loop is by turning your attention inward, tuning into the sensations within your body at that moment. This might mean feeling your breath moving in and out, noticing areas of tension, or simply becoming aware of your body’s position in space.
You could also connect to the feeling of your feet against the ground- to, quite literally, ground yourself in the moment.
This practice doesn’t have to be done in a quiet space with our eyes closed; it can be done in any moment, anywhere you find yourself.
Our breath and physical sensations exist only in the present moment, making them powerful anchors to the here and now, and offering us space from our overactive mind.
Become Present In Your Space
Another strategy for how to relax your mind from overthinking in the moment is to become present in the space that you’re in. Instead of remaining lost in thought, take in your surroundings with fresh eyes:
- Notice where you are and what’s around you – what’s in front of you? Behind you? Under you? Above you? To your sides?
- Observe the light – how is it hitting the space?
- Listen to sounds near and far
- Feel the air on your skin – what’s the temperature of the space?
You can even get very specific by narrowing in on an object in your space. If possible, take it into your hands, observe it with as many senses as you can- as if you’re seeing it for the first time. Describe it to yourself in detail.
Engaging your senses in this way pulls you out of your head and into the present moment. The more often you tune into your environment, the less power your racing thoughts will have over you.
Relax Your Overthinking Mind By Writing Your Thoughts Down
Writing your thoughts down is another powerful way to relax your mind from overthinking.
When your thoughts stay in your head, they take up space and can feel overwhelming. Putting them down on paper makes them tangible and helps create distance.
When you’re finding that you’re overthinking, become present, then take a few minutes to write or type down what’s on your mind. Whether it’s a journal or notes app on your phone, release any rules around grammar, punctuation, or general perfection – just write.
This practice isn’t about solving every problem—it’s about giving your thoughts a place to land so they don’t keep circling in your mind.
Afterward, take a moment to check in with your body. Do you feel lighter, clearer, or more at ease? Noticing the effects of this practice can give you an indication of whether this is a strategy worth coming back to.
How to Relax Your Mind from Overthinking Using a Meditation
Practicing meditation can also be a helpful way to relax your mind from overthinking. Meditating helps anchor us in the present moment and create space from our thoughts.
One type of meditation that can be useful for doing this is an open awareness meditation. In this type of practice, we notice whatever arises and passes in the moment, allowing our attention to shift naturally.
We may notice our breath, then a sensation within the body, then a distant sound, then a thought. Instead of getting pulled into any of these events, we simply observe them as they come and go.
A useful technique for this practice is labeling – silently noting “feeling” for physical sensations, “hearing” for sounds, or “thinking” for thoughts. This allows us to maintain distance, and helps to prevent us from becoming overly engaged with what we’re experiencing.
By practicing this regularly, we strengthen our ability to step back from our thoughts rather than be carried away by them, inviting in more calm and clarity from moment to moment.
Create Space Between Your Thoughts
It’s important to understand that meditation isn’t about silencing your mind or eliminating thoughts altogether. Instead, it’s about creating space between our thoughts, and from them.
Imagine that your mind is the sky, or an open roadway.
The clouds drifting by, or the cars moving along the road, represent your thoughts. Just like clouds come and go in the sky, or cars on the road, so do our thoughts. Some may be more intense than others. Some pass quickly, while others may linger.
Some days, there will be more clouds or cars. Other days, there’ll be more space between them. The same is true of your thoughts.
Just as the sky or road remains unchanged regardless of the clouds or the traffic, your awareness remains steady despite your thoughts.
When practicing a meditation – like the open awareness one described above – you can use this analogy to observe your thoughts as they come and go, staying anchored in the present moment. Over time, this practice will help you find space from your thoughts in your daily life, helping you relax your mind from overthinking in the moment.
Seeking Support for Relaxing Your Mind From Overthinking
Knowing how to relax your mind from overthinking doesn’t have to be something you figure out on your own. Getting support can make the process easier and more effective.
But who should you see – a therapist? A coach? Not knowing can sometimes prevent us from seeking help at all.
General Guidelines for Seeking Support from Overthinking
Seek support from a coach – such as a mindfulness coach, life coach, or stress coach – if you need support with:
- Building self-awareness around your overthinking patterns
- Implementing strategies, such as the ones in this blog
- Setting goals around calming your overthinking mind
- Staying accountable through this process.
Working with a Mindfulness Coach
As a mindfulness coach, I help my clients bring mindfulness into their daily moments to help settle their mind in real time. We start by uncovering their deeper why for wanting a more relaxed mind, anchoring our work together in that intention.
From there, we explore what overthinking looks like for them, what obstacles might be getting in their way, and how to tackle them. Through this process, we develop tailored strategies and build habits that last long after we’ve finished working together – practices they can turn to anytime, anywhere.
Working with a Therapist
If overthinking is severely impacting your day to day functioning, or if the strategies you’ve tried aren’t helping (or making things worse), it may be time to meet with a qualified mental health professional, such as a psychotherapist, a counsellor, or a psychologist.
Is it Either/Or?
Some people may benefit from working with both a coach and a therapist.
Therapy may involve an exploration of the past and how it influences your current thought patterns. If your overthinking is rooted in anxiety, trauma, or unresolved emotions, a therapist can help you process those experiences and develop coping mechanisms.
Coaching focuses on the present and the future. It’s about building awareness, taking action in your daily life, and staying accountable as you work toward a calmer mind.
Together, they offer both insight and action—helping you break free from old cycles and build sustainable change in how you relate to your thoughts.
Seeking Help Isn't a Sign of Weakness
Some people hesitate to seek help because they think they should be able to “fix it” themselves. But overthinking is common, and having someone to help guide you can make all the difference in creating lasting change.
A Client's Experience with Overthinking*
One of my coaching clients used to start overthinking weeks before making the long drive to visit her family, worrying about things beyond her control, like traffic and weather conditions.
Before her latest trip, she noticed this familiar pattern creeping in. But this time, instead of falling fully into it, she made a conscious choice to respond differently:
“If I found myself starting to think about the drive (or the possible conditions that I could encounter) I would stop, take a breath or two and imagine the thought leaving. I would remind myself that my worries were unfounded as I had no control over them and I was wasting my energy worrying and overthinking it. I think the most important thing was the fact that I acknowledged that I had the thought and “put it away”. I didn’t berate myself, just acknowledged the thought.”
The result? She stayed relaxed throughout the drive, arriving so proud of herself that it was the first thing she shared with her family. And on the way home a few days later, she carried that same sense of ease with her.
*shared with permission
Your Mindful Journey Starts Now
Learning how to relax your mind from overthinking is a personal journey- there’s no one-size-fits-all approach.
The key is to find what helps you slow down, be present, and create space from racing thoughts. And then practicing it.
The more you integrate small moments of mindfulness into your day, the more you’ll have it as a tool to rely on when you need it most.
If you’re looking for simple, practical ways to do this, my One Minute a Day of Mindfulness series is a great place to start. Each day, you’ll receive a quick mindfulness practice designed to help you break free from overthinking and bring more ease to your day. Subscribe below!