How to Stop Thinking about Something: 9 Strategies

Obsessive thoughts are damaging to both mental and physical health. Discover how to stop thinking about something – or someone – with these 9 techniques from Dee Marques.

Ever found yourself replaying the same thought in your head over and over? Maybe it's a work mistake that keeps haunting you, a conversation where you wish you'd said something different, or a future scenario you can't stop worrying about. Sounds familiar? That’s because most of us tend to overthink to some extent.

Obsessive thinking can be exhausting and in some cases, even distressing. The good news is that you can regain control over your thoughts. In this article, we’ll explore why we fixate on certain thoughts, how to recognise when they become unhealthy, and some tips on how to stop thinking about something when it's affecting your well-being.
 

What does it mean if you can't stop thinking about something

We all overthink from time to time. In fact, it’s estimated that our brain generates more than 6,000 thoughts per day, and an astonishing 95% of those are thought to be repetitive.


Can't stop thinking about something? You cam change that

 

With that said, not all repetitive thinking is cause for concern. Let’s break it down:

• Regular overthinking. Overthinking can be a natural response to stress or uncertainty. If you have an upcoming exam, a job interview, or an important decision to make, it’s normal to mentally rehearse different scenarios. This type of overthinking is a part of problem-solving and shouldn’t be concerning.
   
• Rumination When repetitive thoughts become intrusive and unproductive, rumination can take over. Here, the brain isn’t trying to problem solve, but instead keeps replaying past mistakes, regrets, or worst-case scenarios. Approximately 73% of young adults experience some level of rumination, although in people aged 60 and over, this figure reduces to 20%.
   
• OCD and anxiety disorders In more extreme cases, repetitive thoughts may be linked to conditions like Obsessive-Compulsive Disorder (OCD) or Generalised Anxiety Disorder (GAD). People with OCD often experience unwanted, distressing and obsessive thoughts that lead to compulsive behaviours.

Research suggests that around 1.2% of adults in the UK have OCD. Anxiety disorders affect more than 300 million people worldwide, and over 5.5% of the UK population.
 

When is overthinking harmful?

So, how can you tell that you’ve gone beyond 'regular' overthinking and into that more dangerous, obsessive manner of thinking? Here are some signs to watch out for:

• You lose sleep because your mind won’t switch off.
• The same thought interferes with your ability to concentrate, or to be present.
• Your thoughts are affecting your mood beyond your control, making you feel anxious or hopeless.
• So-called 'paralysis by analysis' – where the fear of making mistakes stops you from acting.
• You keep replaying past situations or future scenarios, but never come close to a solution.
• You feel mentally drained and struggle to enjoy things as you normally would.
• Your obsessive thinking is leading to compulsive behaviours, like constantly checking or seeking reassurance.
 

The harmful effects of obsessive thinking

If left unchecked, repetitive thoughts can take a toll on multiple areas of your life. You can become more at risk of experiencing mental health issues like anxiety, stress, and depression, which affects up to 50% of people with OCD-related disorders.

Obsessive thoughts can also negatively affect your physical health, causing headaches, muscle tension, and even digestive problems – in addition to sleep disruption, which is harmful to your overall metabolism and well-being.
 

“Your brain can’t handle two thoughts at the same time, so immersing yourself in an activity that demands your full attention leaves no room for intrusive thoughts.”

Being unable to control obsessive thoughts can put a strain on relationships, since overthinking often causes unnecessary conflict and constant doubt that pushes people away.

And lastly, far from helping you be logical and think things though, obsessive thinking actually impairs problem-solving abilities. Instead of finding solutions, you remain stuck in a vicious circle of worry, what ifs, and stress.
 

Intrusive thoughts can become damaging

 

How to stop thinking about something

If obsessive thoughts are taking over and you're wondering how to stop thinking about something (or someone), the key is being determined to break the cycle. Here are some practical things to try:
 

1. Catch-Check-Change technique

Try to use this reframing technique often, until it becomes as automatic as your obsessive thoughts! First, catch the thought and place it into an “unhelpful thought” category, such as blaming yourself, worst-case scenario, black-and-white thinking, or ignoring positive facts.

Then, fact-check the thought. Is it actually happening? Are there alternative explanations? Are you fabricating evidence in your head? What are other potential outcomes? With that in mind, change the thought so it has a more neutral tone. You can find examples and a template for this technique here.
 

2. Mindfulness meditation

Mindfulness teaches you to observe your thoughts without getting caught up in them. Research shows that mindfulness and meditation skills can reduce the mental discomfort in OCD patients, so these tools surely can help with other forms of overthinking too.
 

3. Write it down

One practical way to stop thinking about someone or something is to transfer the thought out of your head onto paper. Writing thoughts down and describing the context where they appear can help clear your mind and put thoughts and their associated emotions out there, instead of keeping them endlessly looping inside your head.
 

“One practical way to stop thinking about something or someone is to transfer the thought out of your head onto paper.”

You can jot obsessive thoughts down as they come or you may want to incorporate specific journalling techniques. Writing not only helps release disturbing thoughts, but can also help with the following tip below.

How to stop thinking about something? Write it out!

 

4. Identify triggers

You can go back to what you’ve written to pinpoint the triggers that fuel your overthinking. It could be scrolling through social media, discussing a certain topic, talking to a specific person, etc. Identifying the trigger is crucial if you want to set boundaries and reduce exposure to the things that activate repetitive thought patterns.

 

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5. Set a ‘worry time’

The problem with intrusive thoughts is that they can easily take over your mood and mindset all day. “Not thinking those thoughts” may not be realistic at first, but you can still limit their impact by allocating a 10-minute worry window – but remember to “close that window” once the time is up.
 

6. Distract yourself

Your brain can’t handle two thoughts at the same time, so immersing yourself in an activity that demands your full attention leaves no room for intrusive thoughts. Distractions could include doing a puzzle, memorising and reciting a favourite poem or song, playing memory games, watching a comedy show, going out to the movies, etc.

RELATED: Flow State and Happiness: How to Achieve It
 

7. Talk it out

Voicing your thoughts out loud can break the cycle of overthinking, in a similar way to writing them out. Although at first you may feel embarrassed or vulnerable, talking to a trustworthy friend or relative can help you realise that things are not as overwhelming as they feel in your head. The old adage 'a problem shared is a problem halved' really rings true.
 

8. Get moving

Exercise is one of the most effective ways of limiting the distressing effects of overthinking. In addition to releasing endorphins (natural stress relievers), exercise also physically pulls you out of your head and into the present moment. Ideally, you want to make this a part of your routine. According to some studies, even 10-minute sessions 3-4 days per week can help shift your focus. Try mindful running or – if you're feeling brave – wild swimming. 

Exercise is a great way to take your mind off things

 

9. Seek professional health

If you’ve tried all of the above and still don’t know how to stop thinking about something, don’t hesitate to seek support. A mental health professional can offer strategies tailored to your situation and help you break free from intrusive thought cycles.

 

Takeaway: how to stop thinking about something

Overthinking can feel like an endless battle, but you can win this one. By understanding why you obsess over things and using the tips we described in this article, you can figure out how to stop thinking about something and improve the quality of your life and overall well-being.

The key is to remember that thoughts are just that: 'thoughts'. They don’t define you, and they don’t have to control you. You are not your thoughts. With the right strategies, you can train your brain to focus on the present and embrace a calmer and clearer mindset. ● 
Images: shutterstock/fizkes, shutterstock/Gladskihk Tatiana, shutterstock/Lysenko Andrii, shutterstock/veronaman

 

 

Written by Dee Marques

A social sciences graduate with a keen interest in languages, communication, and personal development strategies. Dee loves exercising, being out in nature, and discovering warm and sunny places where she can escape the winter.