2. Separate facts from stories.
“They haven’t texted back” is a fact. “They’re mad at me” is a story—and when you’re overthinking, Dr. Gold says, it’s hard to tell the difference.
“Slow it down and ask: What do I actually know? And what am I assuming?” he suggests. That brief pause interrupts the spiral and forces your brain to return to logic: A “Let’s revisit this” email from your boss doesn’t mean they believe you’re incompetent—it just means you’ll talk again later. Someone viewing your Instagram story without replying doesn’t signal disinterest—all you know is that they watched it. When you’re calm, these explanations probably sound obvious, but they’re useful reality checks during the heat of an anxious moment.
3. Replace “what if?” with “what’s next?”
When you’re spiraling, you want certainty. You want reassurance. You want your mental gymnastics to guarantee you’ve done everything you could. But because you can’t predict or control most outcomes in life, questions like “What if this goes wrong?” are ultimately useless. That’s why Norris recommends a slight reframe: “What’s the smallest, useful step I can take right now?”
That might include updating one bullet on your resume if you’re anxious about your career trajectory or outlining a rough budget if money’s been weighing on you. “Even tiny actions can restore a sense of agency and break that mental gridlock,” she explains, giving your brain something to do instead of something abstract to solve.
4. Be strategic about your distractions.
On that note…not all distractions are healthy. “Avoid those that might re-trigger you,” Dr, Gold says—like refreshing social media, checking your bank account, or diving into work emails. “If any of those examples remind you of the thing you’ve been overthinking, those won’t work well as distractions.” Instead, choose activities that engage your body and senses more neutrally. Take a walk, cook dinner, or even splash cold water on your face.
5. Trust yourself to make “good-enough” decisions.
According to both experts, overthinking can stem from a lack of self-trust. As long as you reread the email five more times or scroll through every single hotel review before booking, you’re doing everything “right.” Really, though, you’re chasing an illusion of certainty that doesn’t exist, which is why Norris recommends adopting a “good-enough” mentality.
In other words, “tell yourself, I don’t need total clarity to move forward. I just need a decision that’s 70% right,” Norris explains. Post that Instagram photo that’s been sitting in your drafts—even if the caption feels slightly “cringe.” Send that networking email without triple-checking every word. Practicing reasonable (not “correct”) choices not only strengthens your confidence, but it also quiets the instinct to overanalyze.
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