What can I do right now?
“I keep overthinking”
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The same thoughts keep circling and you can’t put them down.
Try one of these now
- Fact or story? — (3–5 min · Practical evidence)
- Worry time — (15 min · Moderate evidence)
- Mindful attention to the breath — (5–10 min · Moderate evidence)
- Six-step problem solving — (10–15 min · Moderate evidence)
Why this can help
Sort the thought first (fact or story?), give worry a time slot instead of the whole day, practise moving attention, and turn anything you can act on into a step.
When it is more than a rough moment
If this has gone on for weeks, is getting worse, or is making daily life hard, talk to a doctor or another professional you trust — see “When self-help isn’t enough”.
Understand it better
- Worry vs problem solving — Problem solving ends in a next step. Worry goes round and round without one. (6 min · Beginner)
- Rumination: going round in circles — Replaying what went wrong feels like working on it. Usually it isn’t. (7 min · Beginner)
- Fact, interpretation, prediction or assumption? — Four kinds of thought that feel identical from the inside — and one question that sorts them. (6 min · Beginner)
If you need more support
- When self-help isn’t enough — Signs it is time to talk to someone, and who you can talk to.