Overthinking may not feel like a tiring activity, but it can drain both your mental and physical energy severely.

This is because stressful thoughts trigger our brain's stress response as if we face real threats, and constant activation of this response depletes our cognitive resources, even robbing us of precious sleep and leaving us worn out emotionally and physically.

Psychologists explain that overthinking is not normal and constructive thinking but repetitive, unproductive inner chatter, which can take various forms like future-focused worry, past-oriented rumination, excessive planning or sudden intrusive thoughts that bring extra distress.

The first step to manage overthinking is to become aware of when and how it happens, and experts share six research-backed strategies to help break the vicious cycle.

Instead of resisting anxious thoughts forcefully, you should observe them objectively, like simply labeling them as worry thoughts or anxious ideas without judgment.

You can practice mental time travel to broaden your perspective, as thinking about a problem in a week, a month or a year can greatly reduce its emotional impact and remind you clearly of its temporariness in life.

Talking to yourself in the second person builds self-compassion and helps you think more objectively about stressful things.

Scheduling a fixed 15-minute daily worry time contains random anxieties and lessens mental burden, while tidying your space or walking in nature effectively restores a sense of control.

Most importantly, channel stress energy into small concrete actions: list pros and cons, talk to trusted friends or research practical solutions.

Experts remind us that managing overthinking is a skill that takes consistent time to build, so patience and persistence are needed for lasting positive changes.