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How can I stop overthinking? 6 tips for Black women who want peace of mind

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Trea S. Branch
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Learning how to stop overthinking is less about silencing your mind and more about creating space for your emotions, especially in uncertainty.

Black woman sitting at desk in front of laptop, massaging the bridge of her nose, with eyeglasses in the other hand. | How can I stop overthinking?

It’s like being trapped in your own head.

Replaying conversations. Worrying about every possible outcome. Making plans A, B, C, and D for the future. Overthinking can feel like an exhausting part of your identity that you just can’t shake. 

But it’s not.

You weren’t born an overthinker. Like many other survival strategies, it’s a learned habit. And just like any habit, you can unlearn it.

This guide explores what it means to overthink, how it impacts your mind and body, and practical tips to reclaim the peace you deserve. 

>> LEARN MORE: Read this Black woman’s guide to loving your mind

What does it really mean to overthink?

Chronic overthinking is a coping mechanism—a mental loop where you dwell on the past or anxiously fixate on the future in an effort to feel in control.1

It can be rooted in past trauma, stressful events, or social or familial pressures that left you feeling you had to have all the answers or perform at a high level to be accepted or to survive.2

For many Black women, overthinking can also stem from the constant expectation to prove themselves, hold everything together, and always be the strong ones.

Overthinking can show up in several ways. Here are a few signs that you may be stuck in its cycle.3,4,5

  • Ruminating on the past: Replaying old conversations, mistakes, and other memories you can’t change.
  • Catastrophizing: Expecting the worst possible outcome.
  • Second-guessing every decision: Even the small ones, like “did I have the right tone when talking to my bestie?”.
  • Defaulting to automatic negative thoughts (ANTs): That critical, judgmental self-talk in your head.
  • Engaging in all-or-nothing thinking: Living in extremes (e.g., “If I don’t handle this perfectly, it’s a failure”)
  • Overgeneralizing: Taking one negative experience and applying it to all future situations.
  • Excessive planning: Feeling like you must anticipate every detail to avoid mistakes.

>> MORE: How Black women can break generational cycles

The toll of overthinking on the mind and body

When you’re in a state of hypervigilance—highly alert, fearing failure, and expecting problems—the body responds as if it’s under a threat. And over time, this can take a significant emotional, mental, and physical toll.4

  • Fatigue or exhaustion: Feeling physically or mentally tired even when you haven’t done much.
  • Sleep disturbances: Racing thoughts can keep you from quality rest.
  • Attention problems: Worries and what-ifs can make it hard to maintain focus or complete tasks.
  • Social isolation: Withdrawing from certain events or interactions that may have embarrassed or hurt you in the past.
  • Anxiety and depression: Chronic overthinking can both stem from and worsen these conditions. 

>> MORE: How to overcome social anxiety (and grow in self-acceptance)

How can I stop overthinking? 6 tips to protect your peace

You didn’t develop the habit of overthinking overnight, so unlearning it can take time. Be patient, and show yourself grace as you try these steps.

Step #1: Notice when it happens

The strongest habits feel like second nature. We don’t even know we’re doing them. So to stop overthinking, you’ll have to pay attention. Notice when your thoughts are spiraling, or you’re still thinking about that conversation with your boss. It can even help to track these moments in a journal to build a more mindful habit.

Step #2: Pause and breathe

When you notice overthinking, hit pause. You don’t have to criticize yourself for being a “worrier.” Neither do you have to solve the problem or prepare for whatever it is you want to get ahead of. Just pause to take a few slow, deep breaths—in through your nose and out through your mouth. This simple exercise calms your nervous system, signaling to your mind that you don’t have to live in fight or flight mode.6

>> MORE: It could be high-functioning anxiety (what you need to know)

Step #3: Focus on what’s in front of you

Overthinking can keep you stuck in the past or future. Instead, ground yourself in the present. One way to do this is to engage your five senses using the 5-4-3-2-1 technique.

Try to focus on:

  • 5 things you can see 
  • 4 things you can feel
  • 3 things you can hear
  • 2 things you can smell 
  • 1 thing you can taste

Step #4: Journal it out

Sometimes, you just need to let thoughts out. Whether using paper or an app, jot down what’s on your mind so you can get back to focusing on what you need to. This can help you recognize that thoughts are just thoughts—not something you need to fight, suppress, fix, or even act on. Acknowledging and releasing them can help you break the overthinking cycle.

Step #5: Swap “what ifs” for what’s true

“What if” scenarios can send you down a rabbit hole. Instead of entertaining them, kindly challenge those thoughts by focusing on what’s true right now. While you may not know how things will unfold, you can trust yourself to handle what’s next. After all, you’ve come this far, sis. And you’re only getting stronger.

Step #6: Practice self-compassion

Being hard on yourself doesn’t build strength. But, self-compassion does.7 It offers encouragement after disappointment, not criticism or blame. Self-compassion is edifying, giving you the mental and emotional fortitude to heal, get back up, and come back stronger.

>> SUBSCRIBE for weekly encouragement and mental wellness tips

You don’t have to do it alone—therapy can help

If overthinking feels constant, overwhelming, or tied to something deeper—like anxiety, depression, or trauma—professional support can make a difference. 

A culturally-affirming therapist can help you notice harmful thought patterns, uncover root causes, and build tools to help you shift into healthier habits. 

Support groups for Black women can also be a powerful healing space—reminding you that you don’t have to carry this burden by yourself.

How can I stop overthinking FAQs

Why do I overthink so much?

Overthinking can be fueled by perfectionism, unrealistic expectations, anxiety, trauma, or other highly stressful situations. However, every individual is unique. Talking with a therapist can help you identify your triggers, root causes, and strategies to build a healthier thought life.

How do you treat overthinking?

Overthinking is a habit that you can unlearn. Grounding exercises, journaling, and therapy can help you notice and release nagging thoughts, which can help you break the cycle. With time, practice, and support, you can retrain your mind to respond differently.

How can I stop overthinking in the moment?

When you notice spiraling thoughts, pause and breathe. You can also use grounding exercises, like the 5-4-3-2-1 technique, to bring your attention back to the present. The idea is to focus on what’s true—not the “what ifs”—and to give yourself the grace to be human and make mistakes. You can lay down the burden of having it all together. 

References

  1. Yazbek, C. (2023, August 14). Psyclarity Health. Psyclarity Health. https://psyclarityhealth.com/understanding-chronic-overthinking-as-a-trauma-response/ ↩︎
  2. Puopolo, D. A. (2024, November 19). 8 Causes of Overthinking and How to Stop | LifeMD. Lifemd.com; LifeMD Inc. https://lifemd.com/learn/causes-of-overthinking ↩︎
  3. Clinic, C. (2022, May 19). How To Stop Overthinking: Tips and Coping Strategies. Cleveland Clinic. https://health.clevelandclinic.org/how-to-stop-overthinking ↩︎
  4. tannia. (2024, April 25). Rumination and Overthinking: How to Stop. Mind Health Group. https://www.mindhealthgroup.com/blog/how-to-stop-rumination-overthinking/ ↩︎
  5. What Is Overthinking A Sign Of? (2025, September 3). Simply Psychology. https://www.simplypsychology.org/what-is-overthinking-a-sign-of.html ↩︎
  6. Bordoni, B., Purgol, S., Bizzarri, A., Modica, M., & Morabito, B. (2018). The Influence of Breathing on the Central Nervous System. Cureus. https://doi.org/10.7759/cureus.2724 ↩︎
  7. Li, X., Malli, M. A., Cosco, T. D., & Zhou, G. (2024). The Relationship Between Self-Compassion and Resilience in the General Population: Protocol for a Systematic Review and Meta-Analysis. JMIR Research Protocols, 13, e60154. https://doi.org/10.2196/60154 ↩︎
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About Trea S. Branch

Trea is a published journalist and seasoned marketer who creates original, fact-based content that helps readers thrive. Her work has appeared on platforms like NerdWallet, Yahoo Finance, The Associated Press, and The Washington Post.