Spiraling at 2 AM isn’t great.
Let me set the scene: it’s 2AM and you’ve had a long day. Now you’re in bed, you need to get up at 7, and you’re spiraling. You’ve replayed that one conversation from three days ago at least ten times. You’ve imagined ten possible futures, none of them realistic, and you’re somehow both tired and wired. Same, girl. Same.
Overthinking is like mental quicksand. The more you try to “figure it out,” the deeper you sink. So let’s hit pause. Breathe. And dive into 7 calming techniques that have helped me (and might help you too) stop the mental spin cycle.
1. The 5-5-5 Rule
No, it’s not a diet. It’s a grounding tool that brings you back into the present moment.
Ask yourself:
- What are 5 things I can see?
- What are 5 things I can hear?
- What are 5 things I can feel (physically, not emotionally, let’s not make this worse)?
This trick snaps your brain out of the hypothetical and into here and no
2. Write. It. Out.
Journaling doesn’t have to be poetic. Sometimes I write stuff like:
“Dear Brain, that’s enough now, thanks.”
But seriously, dumping your thoughts onto paper gets them out of your head. It turns the mental chaos into something tangible (and often much less dramatic than it felt). Bonus: once it’s written down, you don’t have to carry it anymore.
3. Give Yourself a “Worry Window”
This one changed the game for me. Instead of trying not to worry (spoiler: it doesn’t work), I give myself a 15-minute window each day to go full drama queen.
Set a timer. Think all the thoughts. Make a cup of tea.
When the timer goes off, so does the overthinking.
Your brain starts to learn: “Oh, I don’t have to worry all day? Cool.”
If you start overthinking during the day, tell your brain to stop and bring it up during it’s 15 minutes worry window.
4. Do Something Physical
Walk. Stretch. Dance like nobody’s watching.
Getting out of your head and into your body helps reset your nervous system.
Even five minutes of movement can shift your brain chemistry. No need to run a marathon, unless that’s your thing. (I personally prefer kitchen dancing.
5. Practice the “So What?” Method
Ask yourself:
- What’s the worst that can happen?
- Okay… and then what?
- And so what?
Nine times out of ten, the dramatic spiral ends in something like:
“So I’ll be mildly embarrassed. For five minutes. And then I’ll survive.”
Cue the empowerment music.
6. Use a Mantra or Affirmation
Sometimes, you need a phrase to pull you out of the mind maze. Here are a few that work for me:
- “I’m allowed to not have all the answers right now.”
- “This thought isn’t a fact.”
- “I’m safe in this moment.”
Or just: “Nope. Not today, brain.”
Repeat them until your anxiety gets bored and goes to bother someone else
7. Talk It Out, but Wisely
Calling your best friend to talk can help if they’re not also an overthinker who adds fuel to your mental fire.
Choose someone who listens, grounds you, and says things that actually help you. If overthinking is a real problem in your life, there is no shame in seeking help from a therapist.
Final Thoughts
I hope these tips have been of some help. If not, there are even more on the world wide web. Overthinking happens, a lot. You’re not broken, dramatic, or alone.
But you do have tools and the more you use them, the quieter the chaos gets.
You don’t need to fix everything right now. Breathe and take the next small step.
And if you’re still spiraling, reread this post. I promise it’s here for you, every time your brain tries to hold a full-on committee meeting at bedtime.
