How to Stop Overthinking: Tools to Quiet Your Inner Critic
Do you ever feel like your mind won’t stop talking? Maybe you lie in bed at night thinking about something you said, something you did, or something that might happen tomorrow. That is called “overthinking”, and it can make you feel very tired, sad, or even scared.
You’re not alone. Lots of people overthink. The good news is, you can learn to quiet your thoughts and feel more calm. Let’s talk about what overthinking is, why it happens, and some simple ways to help your brain slow down.
What Is Overthinking?
Overthinking means thinking too much about something over and over. You might:
Worry about what could go wrong
Replay past events in your mind
Imagine bad things happening
Try to make everything perfect
It can feel like your brain is stuck in a loop that you can’t stop. This can make you feel anxious, nervous, or sad.
Why Do We Overthink?
Our brains are built to keep us safe. A long time ago, people had to watch out for dangers like wild animals or storms and our brains got good at noticing problems. Today, we don’t need to fight tigers or run from danger, but our brains still act like we do when we feel nervous or unsure. We try to solve problems before they even happen. That’s how overthinking begins.
What Is the Inner Critic?
Sometimes when we overthink, we hear a voice in our head that is not kind. That voice might
say:
“I’m not good enough.”
“I always mess things up.”
“People are judging me.”
This is called your “inner critic”. It’s the part of your brain that points out mistakes and tries to keep you from getting hurt. But sometimes it ends up hurting you instead. We can learn to talk back to that voice. We can teach it to be kind and more helpful by practicing self-compassion. Below are tips that can help build self-compassion.
5 Tools to Manage Your Inner Critic
1. Name the Thought
Give your thought a name like “Worry Wanda” or “Anxious Andy.” This makes it feel smaller and less scary.
Example: “Oh, that’s just Worry Wanda again. I don’t have to listen to her right now.”
2. Use a Thought Stopper
When your brain is stuck, say something like:
“Stop!”
“This thought is not helping me.”
“I can handle this.”
Say it out loud or in your mind. This tells your brain to pause.
3. Practice Belly Breathing
When you breathe deeply, your body sends a message to your brain: “We are safe.”
1. Put your hand on your belly.
2. Breathe in through your nose for 4 seconds.
3. Breathe out slowly through your mouth for 6 seconds.
4. Repeat 5 times.
4. Try a Worry Timer
Set a timer for 5 minutes. Let yourself think about the worry. When the timer ends, practice saying, “Time’s up!” and do something else like go outside, listen to music, or call a supportive friend.
This teaches your brain that you can let go of a thought after some time.
5. Talk to Yourself Like a Friend
Imagine what you would you tell a friend and give yourself that same kindness.
Try saying:
“I’m doing the best I can.”
“It’s okay to make mistakes.”
“I’m learning and growing every day.”
The more you practice kind self-talk, the quieter your inner critic becomes.
When to Get Extra Support
If your thoughts feel too big to handle alone, talking to a therapist can help. Therapy is a safe space where you can learn more tools to feel calm and supported.
If you find yourself feeling stuck in your thoughts or tired from overthinking, you don’t have to go through it alone. Our team at Champaign Counseling specializes in helping people learn tools to calm their minds and speak to themselves with more kindness. Whether you’re new to therapy or looking for a fresh start, we’re here to support your journey toward peace and self-compassion.
Don’t hesitate to take the first step Contact us at 217-203-2008, and let’s continue this self-compassion journey together.
Resources to Learn More
1. The Mindfulness App (Free + Paid Versions)
Helps you practice breathing, meditation, and calming your thoughts
https://themindfulnessapp.com
2. The Self-Compassion Workbook by Kristin Neff
A science-based, gentle guide for working with your inner critic
https://self-compassion.org
3. Insight Timer (Free App)
Includes sleep stories, anxiety-reducing exercises, and thought-calming meditations
https://insighttimer.com