We all do it. Replaying that conversation. Obsessing over the worst-case scenario. Wondering “what if” on loop.
Overthinking is one of the most common mental traps—and it can seriously get in the way of our wellbeing and happiness. It steals our focus, feeds anxiety, drains energy, and stops us from taking action. And the more we try to “just stop thinking about it,” the louder it gets.
But here’s the good news: overthinking is not a personality flaw—it’s a habit. And like any habit, it can be unlearned and replaced with healthier, more empowering ways of thinking.
This article explores how to manage overthinking through the lens of Positive Psychology—a field of science that focuses not just on fixing what’s wrong, but helping people flourish.
So, What’s PERMA—And Why Should You Care?
PERMA is a powerful framework developed by Dr Martin Seligman, one of the founders of Positive Psychology. It outlines five key elements that help people feel well, do well, and bounce back from life’s challenges.
Each letter in PERMA represents one building block of wellbeing:
| P – Positive Emotion | Cultivating joy, hope, and gratitude—even in small moments. |
| E – Engagement | Feeling absorbed and energised by what you’re doing. |
| R – Relationships | Building supportive, positive connections with others. |
| M – Meaning | Having purpose, direction, or something bigger than yourself. |
| A – Accomplishment | Pursuing goals, mastering skills, and seeing progress. |
When we’re overthinking, we usually feel disconnected from these five areas—disengaged, anxious, stuck in our heads, and unsure of what really matters.
That’s where Positive Psychology Interventions (PPIs) come in. These are simple evidence-based practices that help boost your wellbeing by building one or more of the PERMA pillars.
So instead of trying to “stop thinking,” you can focus on building a more flourishing mindset—one small, practical shift at a time.
First, Why Do We Overthink?
Overthinking often comes from a good place: we want to avoid mistakes, understand our feelings, or feel prepared. But when thinking turns into looping, spiralling or paralysing doubt, it no longer helps—it hurts.
It can show up as:
- Ruminating over the past: “Why did I say that?”
- Catastrophising the future: “What if everything goes wrong?”
- Second-guessing everything: “Was that the right decision?”
Over time, overthinking can lead to decision fatigue, stress, reduced confidence, and even burnout.
The Role of Thoughts in Flourishing
In Positive Psychology, flourishing means more than just “feeling okay.” It’s about living with meaning, connection, optimism and vitality. It’s when we’re psychologically well—and thinking plays a huge role in that.
Thoughts create emotions. Emotions shape behaviour. And when we overthink, we often end up:
- Stuck in self-doubt
- Disconnecting from others
- Avoiding action
The good news? We can train ourselves to think better—not less.
Real Tips to Manage Overthinking (and Reclaim Your Mind)
1. 🧠 Name the Thought, Don’t Be the Thought
Instead of being swept up in it, try saying:
“I’m having the thought that…”
e.g. “I’m having the thought that I’m going to mess up this presentation.”
This separates you from the thought—and gives you back some power.
2. 🎯 Challenge the Belief, Not Just the Thought
Overthinking often stems from deeper beliefs like:
“I have to get everything right.”
“If I don’t prepare for every outcome, I’ll fail.”
When you spot an overthinking pattern, ask:
- Is this always true?
- What’s a more helpful belief I could practise?
3. 💬 Talk It Out (Not In)
Overthinking loves secrecy. Speaking your thoughts out loud with someone safe (a friend, coach, or even a journal) brings perspective and relief.
4. ✍️ Journal for 5 Minutes (Then Close the Book)
Set a timer. Dump the thoughts. Stop when it rings.
This helps you process the emotion without giving it your whole night.
5. 🎧 Interrupt the Loop with Action
Movement beats rumination. Take a walk. Cook a meal. Send the email you’ve been rewriting in your head.
Thinking doesn’t solve everything—doing does.
6. 💖 Practise Self-Compassion
Say this to yourself:
“I’m doing the best I can. Overthinking is part of being human. I can pause, breathe, and take one step forward.”
7. 🌟 Redirect to Meaning
Ask yourself:
“What really matters in this situation?”
“What would my wiser self want me to focus on?”
Overthinking often makes the small stuff feel huge. Coming back to meaning puts things in perspective.
Overthinking doesn’t mean you’re broken. It means your brain is trying to protect you—but has gone into overdrive.
The goal isn’t to eliminate thinking. It’s to train your thoughts to support you, not sabotage you.
Small shifts. Tiny tools. Real change.
Need help breaking the cycle of overthinking?
Career Money Life connects you with wellbeing live-session webinars, wellbeing coaches, support programs to help you think well, feel strong, and flourish—your way.
Advice from our Experts 