---
title: Critical Thinking Exercises to Break Free From Overthinking
description: Learn practical critical thinking exercises to manage overthinking, challenge assumptions, make clearer decisions, and respond to repetitive worries with balanced action.
---

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# Critical Thinking Exercises to Break Free From Overthinking

![Desire E](https://7528315.fs1.hubspotusercontent-na1.net/hub/7528315/hubfs/raw_assets/public/mV0_d-cms-elevate-theme_hubspot/elevate/images/avatar-placeholder.jpg?width=48&height=48&name=avatar-placeholder.jpg)

 Desire E

September 18, 2026

Overthinking can feel like problem-solving, but sometimes the same questions circle around without bringing you closer to an answer. You replay a conversation, imagine everything that could go wrong, or delay a decision because you are searching for certainty that may not be available. The result can be frustration, lost sleep, and less energy for the things that matter to you.

Critical thinking can help you respond differently. It means examining information, assumptions, evidence, and possible actions rather than automatically believing every thought or trying to suppress it. The aim is not to become perfectly rational or never worry. It is to recognise when thinking is useful, when it has become repetitive, and what practical next step—if any—is available. Techniques adapted from cognitive behavioural therapy (CBT), structured decision-making, and mindfulness can be helpful for some people, though no single exercise works for everyone. [The NHS explains several practical CBT-based self-help techniques](https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/self-help-cbt-techniques/).

## In This Article

- [Understanding overthinking and rumination](https://www.desireinwellbeing.online/blog/critical-thinking-exercises-to-break-free-from-overthinking#understanding)
- [What critical thinking can—and cannot—do](https://www.desireinwellbeing.online/blog/critical-thinking-exercises-to-break-free-from-overthinking#critical-thinking)
- [Exercise 1: The five-minute perspective shift](https://www.desireinwellbeing.online/blog/critical-thinking-exercises-to-break-free-from-overthinking#perspective-shift)
- [Exercise 2: Separate facts from assumptions](https://www.desireinwellbeing.online/blog/critical-thinking-exercises-to-break-free-from-overthinking#evidence-check)
- [Exercise 3: Ask balanced questions](https://www.desireinwellbeing.online/blog/critical-thinking-exercises-to-break-free-from-overthinking#socratic)
- [Exercise 4: Try the compassionate friend test](https://www.desireinwellbeing.online/blog/critical-thinking-exercises-to-break-free-from-overthinking#friend-test)
- [Exercise 5: Use a decision framework](https://www.desireinwellbeing.online/blog/critical-thinking-exercises-to-break-free-from-overthinking#decision-tools)
- [Exercise 6: Sort what you can control](https://www.desireinwellbeing.online/blog/critical-thinking-exercises-to-break-free-from-overthinking#control)
- [Exercise 7: Schedule a worry window](https://www.desireinwellbeing.online/blog/critical-thinking-exercises-to-break-free-from-overthinking#worry-window)
- [Exercise 8: Turn thinking into one next step](https://www.desireinwellbeing.online/blog/critical-thinking-exercises-to-break-free-from-overthinking#action)
- [Build a realistic daily practice](https://www.desireinwellbeing.online/blog/critical-thinking-exercises-to-break-free-from-overthinking#daily-practice)
- [Common traps to avoid](https://www.desireinwellbeing.online/blog/critical-thinking-exercises-to-break-free-from-overthinking#mistakes)
- [When to seek additional support](https://www.desireinwellbeing.online/blog/critical-thinking-exercises-to-break-free-from-overthinking#support)
- [A flexible seven-day practice plan](https://www.desireinwellbeing.online/blog/critical-thinking-exercises-to-break-free-from-overthinking#seven-day-plan)
- [Frequently asked questions](https://www.desireinwellbeing.online/blog/critical-thinking-exercises-to-break-free-from-overthinking#faqs)
- [Trusted sources and further reading](https://www.desireinwellbeing.online/blog/critical-thinking-exercises-to-break-free-from-overthinking#resources)

## Understanding Overthinking and Rumination

Thinking carefully is useful when it helps you learn, plan, solve a problem, or make a considered choice. Overthinking is a casual term for getting stuck in repetitive thought that feels difficult to redirect and does not lead to proportionate progress. Two related patterns are *rumination*, which often revisits past events or current distress, and *worry*, which often anticipates uncertain future problems. They overlap, and people may experience both.

A common cycle begins with a trigger: a message that receives no reply, a work task, an upcoming conversation, or a decision with uncertain consequences. A thought appears—“They must be angry with me”—and creates anxiety or embarrassment. You review details, seek reassurance, check for clues, or imagine alternative outcomes. These actions may bring brief relief, but if the underlying uncertainty remains, the question can return and restart the loop.

Repeated negative thinking is associated with anxiety and depression, but it is not a diagnosis by itself, and a worried thought does not mean you have a mental health condition. Stressful circumstances, lack of sleep, uncertainty, perfectionism, past experiences, and ongoing problems can all contribute. It is important not to blame yourself for a pattern that may have developed as an attempt to prepare for difficulty or protect you from mistakes.

Overthinking can also masquerade as responsibility. You may tell yourself that if you review a decision one more time, you will prevent every possible mistake. Yet some questions have no complete answer, and some outcomes depend on other people or chance. More analysis is not always more accurate. A helpful question is: “Is this thinking producing new information or a useful action, or am I repeating the same material?”

Notice the impact rather than judging yourself for having thoughts. Is the pattern interfering with sleep, concentration, relationships, work, or decisions? Does it leave you more prepared—or simply more exhausted? These observations can help you choose a strategy. If a real problem needs solving, make a plan. If the problem is uncertainty that cannot be settled now, practise making room for uncertainty and returning to the present.

## What Critical Thinking Can—and Cannot—Do

Critical thinking involves checking the quality of evidence, considering alternative explanations, recognising assumptions, and weighing consequences. It is not the same as arguing with every thought or forcing yourself to be positive. Sometimes the most balanced conclusion is that a concern is reasonable but the outcome is unknown. At other times, evidence shows that a prediction is unlikely or that there is a practical step you can take.

CBT uses related skills to help people notice connections between thoughts, emotions, physical responses, and behaviour. A 2025 transdiagnostic meta-analysis found that CBT interventions reduced repetitive negative thinking, including worry and rumination, on average across the studies reviewed; the authors also reported variation in study quality and outcomes. This supports the usefulness of structured psychological approaches, not a guarantee that a self-guided worksheet will solve every problem. [Read the 2025 meta-analysis](https://pubmed.ncbi.nlm.nih.gov/39916353/).

The exercises below are self-help tools, not a replacement for therapy or a way to diagnose yourself. Choose one or two to test rather than trying to master everything at once. Use them with curiosity. The goal is to make your thinking more flexible and useful—not to achieve certainty, eliminate every uncomfortable emotion, or prove that your concerns are irrational.

## Exercise 1: The Five-Minute Perspective Shift

This short exercise creates a pause between a worry and your response. It is especially useful when you notice a familiar thought loop beginning. You can write your answers or work through them mentally.

1. **Name the concern.** Make it specific. Instead of “Everything is going wrong,” write “I am worried that I will not finish the report by Friday.”
2. **Identify the feeling.** Are you anxious, disappointed, embarrassed, angry, or uncertain? Naming a feeling can help you understand what is happening without treating the feeling as proof of a prediction.
3. **Ask what you know.** List the information available now, including what remains unknown.
4. **Take a wider view.** Ask what you would say to a trusted friend in the same situation, or what you might think after getting more information tomorrow.
5. **Choose one next step.** If there is a useful action, identify it. If there is no action available now, decide when you will revisit the concern and return to what you are doing.

For example, if you worry that a presentation will go badly, the facts may be that it is scheduled for tomorrow and you have prepared the main points. You cannot know exactly how the audience will respond. A reasonable next step might be to rehearse once, check the equipment, and then stop preparing at a chosen time. The goal is not to guarantee success; it is to prepare adequately without spending the entire evening imagining every possible failure.

Five minutes is a suggested limit, not a scientific rule. If the issue needs more work, schedule a focused problem-solving period. If you find yourself repeatedly using the exercise to seek certainty, finish by choosing a concrete action or allowing the uncertainty to remain unresolved for now.

## Exercise 2: Separate Facts From Assumptions

Overthinking often becomes more intense when assumptions are mistaken for confirmed facts. A colleague's short reply may mean they are busy; it does not automatically mean they dislike you. A delayed response from a friend may have many explanations. This exercise helps you distinguish what happened from the story your mind has attached to it.

**Step one: write the observable facts.** Describe what a camera or recording could confirm, without adding a motive. “My colleague replied ‘Noted’ to my message” is observable. “My colleague thinks I am incompetent” is an interpretation unless you have more evidence.

**Step two: write the interpretation.** Record the conclusion your mind jumped to. Be honest without criticising yourself. “I assumed the short reply means they are annoyed with me.”

**Step three: list plausible alternatives.** There may be several explanations: they were busy, they were answering quickly, they prefer brief messages, or they were unhappy about something. Do not replace a negative assumption with an equally unsupported positive assumption. Simply recognise that more than one explanation may fit.

**Step four: decide whether more information is available.** If the matter is important, you could ask a calm, direct question or wait until you have more context. If it is minor and no useful action is available, practise leaving the interpretation open rather than repeatedly analysing it.

A simple worksheet can help:

| Prompt | Example |
| --- | --- |
| What happened? | I was not included in a meeting invitation. |
| What did I assume? | My team no longer values my contribution. |
| What else might explain it? | The meeting may not relate to my work; the invitation may have been missed. |
| What information would help? | Check the meeting purpose or ask the organiser whether I need to attend. |
| What is my next step? | Send one neutral question instead of repeatedly checking the calendar. |

This method is not about dismissing your instincts or ignoring genuine patterns of disrespect. If evidence of a problem accumulates, take it seriously. The point is to match the strength of your conclusion to the strength of the evidence.

## Exercise 3: Ask Balanced Questions

When a thought feels convincing, try asking questions that open up the situation rather than intensifying the argument in your head. CBT practitioners often use guided discovery or Socratic questioning to help people examine thoughts and develop more balanced interpretations. You can try a simplified version for everyday concerns.

- **What evidence supports this thought?** Identify direct evidence rather than relying only on fear, intuition, or a single ambiguous detail.
- **What evidence does not fit it?** Look for relevant information you may be overlooking. Do not force yourself to find evidence on both sides if the facts are clear.
- **Am I predicting the future?** If so, what do I actually know, and what remains uncertain?
- **Am I treating one event as a permanent pattern?** One mistake does not necessarily define your ability, and one good outcome does not guarantee that everything will always go well.
- **What would a fair-minded observer notice?** Imagine someone who is neither harshly critical nor automatically reassuring.
- **What would be useful now?** Consider whether the next step is action, gathering information, asking for help, resting, or letting the thought pass.

Suppose your thought is “I made one mistake, so I am terrible at my job.” The evidence may show that you made an error in a particular task. It does not establish that you are terrible at your entire job. A more balanced thought could be: “I made a mistake that I need to correct. I can learn from it and take steps to reduce the chance of repeating it.” This acknowledges responsibility without turning one event into a judgement about your whole identity.

Do not turn questioning into another endless ritual. Choose two or three questions, answer them once as honestly as you can, and then decide what to do. If you keep repeating the questions until you feel completely certain, the exercise may become part of the overthinking loop.

## Exercise 4: Try the Compassionate Friend Test

People sometimes apply stricter standards to themselves than they would to someone they care about. They may replay an awkward comment for days even though they would barely notice a friend making the same mistake. The compassionate friend test helps you examine whether self-criticism is proportionate and useful.

1. Write down the self-critical statement exactly as it appears, such as “I sounded foolish in that conversation.”
2. Imagine a friend you respect describing the same situation and feeling ashamed.
3. Ask what you would want to know before judging them. Would you consider the context, their intentions, and whether anyone was actually harmed?
4. Write a response that is kind but honest. For example: “I wish I had phrased that differently, but one awkward moment does not define me. If needed, I can clarify what I meant.”
5. Choose whether repair is needed. If you hurt someone, a sincere apology may be useful. If no harm occurred, practise moving on rather than punishing yourself indefinitely.

Self-compassion does not mean excusing harmful behaviour or avoiding accountability. It means responding to mistakes in a way that supports learning instead of adding shame. Ask yourself, “What would help me act responsibly and recover?” rather than “How can I make myself feel bad enough to prove I care?”

## Exercise 5: Use a Decision Framework

Decision paralysis can happen when you try to compare every possible outcome or search for a perfect option. A simple framework can make the process finite. The right amount of analysis depends on the consequences: choosing a lunch option does not need the same process as making a major financial, medical, or legal decision.

### For small, reversible decisions

Set a short time limit, choose two or three reasonable options, and select one. If the outcome is easy to change, treat the decision as an experiment rather than a permanent verdict on your judgement. For example, try a new work routine for a week and then review how it went. You can learn from an imperfect choice without having to predict everything in advance.

### For decisions with meaningful consequences

1. **Define the decision.** State the question clearly and identify the deadline, if there is one.
2. **Choose your criteria.** List the factors that genuinely matter, such as safety, cost, time, values, or long-term impact.
3. **Gather enough reliable information.** Decide what you need to know before choosing. Avoid endless research that does not change the options.
4. **Compare realistic alternatives.** Note the benefits, risks, uncertainties, and trade-offs of each option.
5. **Consult an appropriate person when needed.** For medical, legal, or financial matters, seek qualified advice rather than relying only on a general self-help exercise.
6. **Choose and set a review point.** If the decision can be revisited, specify what new information or circumstances would justify reassessing it.

A pros-and-cons list is useful when it clarifies priorities. It is less useful when you keep adding minor points in an attempt to eliminate all risk. You can also ask: “Is this a decision between a good option and a bad one, or between two reasonable options with different trade-offs?” Recognising that several options may be acceptable can reduce the pressure to find a perfect answer.

After making a decision, give yourself permission to stop reviewing it unless meaningful new information appears. Commitment does not mean refusing to change course; it means allowing the choice to be acted on before reopening it. A planned review is different from second-guessing the same decision every hour.

## Exercise 6: Sort What You Can Control

Some worries point to actions you can take; others concern outcomes that depend on many people or circumstances. Trying to control the uncontrollable can keep the mind busy without making the situation safer. A control map helps you direct effort where it can make a difference.

Draw three columns:

- **Within my control:** my preparation, the question I ask, how I communicate, whether I seek support, and the next task I complete.
- **Influence but cannot control completely:** how a conversation goes, whether someone responds, how a team decision develops, or whether a plan succeeds.
- **Outside my control:** past events, other people's private thoughts, the weather, and outcomes that have already happened.

Place the concern in the relevant column and identify one realistic action from the first two. For a job interview, you can prepare examples and arrive on time, but you cannot guarantee the panel's decision. For a difficult relationship conversation, you can be clear and respectful, but you cannot control the other person's reaction.

The exercise does not mean you should never try to influence a situation or challenge unfairness. It helps distinguish effort that may change something from repeated mental attempts to control what cannot be guaranteed. When a concern is outside your control, you can acknowledge disappointment or fear while returning attention to your current responsibilities and sources of support.

## Exercise 7: Schedule a Worry Window

Trying to force a worry out of your mind can sometimes make it more persistent. One alternative is to set aside a brief, planned period to consider concerns deliberately. The NHS includes “worry time” among its self-help CBT techniques. This approach will not suit everyone, but some people find it helps distinguish immediate problem-solving from repetitive worry. [See the NHS guide](https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/self-help-cbt-techniques/).

Choose a regular time of around 10–20 minutes, preferably not immediately before bed. When a worry appears earlier in the day, note a few words about it and remind yourself that you can return to it at the scheduled time. You are not promising to ignore a genuine urgent problem; address urgent safety or practical needs when they arise.

During the window, sort each concern into one of three groups: something you can act on, something that needs more information, or something you cannot resolve now. For actionable concerns, write a next step and when you will do it. For information gaps, identify a reliable way to find the answer. For uncertainties outside your control, acknowledge that they remain uncertain and practise redirecting attention.

When the time ends, stop even if every question has not been answered. The purpose is not to solve every uncertainty; it is to give concerns a boundary and prevent them from taking over the entire day. If scheduling worry increases your distress or becomes a rigid ritual, discontinue it and try another approach.

## Exercise 8: Turn Thinking Into One Next Step

A useful way to tell problem-solving from rumination is to look for movement. Problem-solving identifies a specific issue, considers realistic options, and tests an action. Rumination often repeats the same question without changing what you know or do. When you notice a loop, ask: “What is the smallest useful step I can take in the next 10 minutes?”

The step should be concrete enough that you can tell whether you did it. “Fix my career” is too broad. “Update the first section of my CV” is specific. “Make everyone understand me” is not fully within your control. “Write a calm message asking to discuss the misunderstanding” is an action you can choose.

If the task feels overwhelming, reduce it further. Open the document, write three bullet points, make one phone call, or ask someone to help you break the task down. Starting does not guarantee success, but it gives you information that endless rehearsal cannot provide.

Sometimes the right next step is not action but recovery. If you are exhausted, hungry, overwhelmed, or short on sleep, take a reasonable break and return to the problem when you can think more clearly. Rest is not avoidance when it supports a deliberate return to the issue. If a problem cannot be resolved today, write down when you will revisit it and shift to a task that is possible now.

## Build a Realistic Daily Practice

You do not need to perform all eight exercises every day. Start by identifying one recurring situation where overthinking tends to appear. It might be after sending a message, when preparing for work, at bedtime, or when choosing between options. Pick one tool that matches that situation and practise it consistently for a short period.

A simple daily routine might include a two-minute thought check in the morning, one fact-versus-assumption worksheet when a specific worry arises, and a short evening note about any concern that needs action tomorrow. Keep it brief enough to sustain. If journaling makes you replay the problem in more detail, use a few bullet points and finish with an action or a decision to pause.

You can track progress without scoring yourself on whether you had anxious thoughts. Instead, notice whether you recognised a loop earlier, spent less time repeating the same question, made a decision within a reasonable period, asked for clarification, or returned to an activity despite uncertainty. Progress may be uneven, and stressful periods can make old patterns more likely to return.

Support the basics too. Sleep, physical activity, social connection, and manageable routines can influence how well you cope with stress, although they are not cures for every cause of rumination. If your environment is genuinely stressful, consider practical changes such as clarifying expectations, setting boundaries, seeking help, or reducing avoidable demands. Thinking skills work best when paired with attention to real-world conditions.

Consider using a simple reflection at the end of the week: What triggered the loop? Which tool did I try? Did it help me make a useful decision or redirect attention? What would I change next time? Treat the answers as information, not a pass-or-fail test. You are learning a skill, and skills develop through practice and adjustment.

## Common Traps to Avoid

### Trying to eliminate every negative thought

Unwanted thoughts are part of normal mental life. Success does not mean never worrying; it means having more flexibility in how you respond. Trying to force a thought away can sometimes increase the struggle around it. Acknowledge it, decide whether it needs action, and gently return attention to what matters.

### Using logic to invalidate every feeling

Emotions are not always accurate predictions, but they can provide useful information about needs, values, or past experiences. Instead of saying “I should not feel anxious,” try “I feel anxious, and I can examine what the feeling is telling me.” You can respect the emotion without accepting every conclusion it suggests.

### Seeking absolute certainty

Many real-life decisions involve uncertainty. Researching more can help up to the point where it adds meaningful information; after that, it may simply postpone action. Define what “enough information” looks like before you begin, especially for low-stakes choices.

### Turning self-help into another perfectionistic task

You do not need the perfect journal, the ideal morning routine, or an unbroken streak. Choose a tool that is practical and forgiving. If you forget to use it, return when you remember rather than criticising yourself or starting an elaborate new system.

### Ignoring a real problem because you want to stop worrying

Not every concern is an overreaction. A recurring issue at work, a health symptom, financial difficulty, or an unsafe relationship may need real-world action. Use critical thinking to identify what can be done and where support is available. Do not use positive reframing to minimise harm or avoid necessary help.

## When to Seek Additional Support

Self-help exercises may be enough for occasional overthinking, but consider talking with a qualified mental health professional if repetitive thoughts are persistent, distressing, difficult to manage, or interfering with sleep, work, study, relationships, or daily functioning. A professional can help identify what is maintaining the pattern and recommend an approach suited to your needs. CBT is one evidence-based option for several mental health difficulties, but treatment should be tailored to the individual. [The NHS provides an overview of CBT](https://www.nhs.uk/tests-and-treatments/cognitive-behavioural-therapy-cbt/).

Seek medical or mental health advice if worry is accompanied by persistent low mood, panic, compulsive checking, severe sleep disruption, or other symptoms that concern you. If you are in immediate danger or feel unable to keep yourself safe, contact local emergency services or an available crisis service, or reach out to a trusted person who can help you obtain urgent support.

You do not have to wait until distress becomes severe to ask for help. Support can also be useful when you want to understand recurring patterns, improve communication, or practise skills with guidance. Seeking help is not a failure of critical thinking; it is one way of using available information and resources wisely.

## A Flexible Seven-Day Practice Plan

Use this plan as an experiment, not a challenge you must complete perfectly. Each day takes about five to ten minutes. Repeat, skip, or adapt any exercise to suit your circumstances.

- **Day 1 — Notice the loop:** Write down one recurring thought and what tends to trigger it. Observe whether the thinking leads to new information or repeats what you already know.
- **Day 2 — Separate fact from assumption:** Choose a small worry and list what is observable, what you inferred, and one alternative explanation that could fit the evidence.
- **Day 3 — Ask balanced questions:** Use two or three questions from the Socratic exercise. Stop after a reasonable review rather than repeating the process until you feel certain.
- **Day 4 — Try the compassionate friend test:** Rewrite one harsh self-judgement in a way that is kind, realistic, and still accountable.
- **Day 5 — Make one decision:** Choose a small, reversible decision, set a time limit, and commit to the option you select.
- **Day 6 — Map control and action:** Sort a concern into what you control, can influence, or cannot control. Take one practical step where possible.
- **Day 7 — Review and simplify:** Identify which technique felt useful, which did not fit, and what you want to try next week. Focus on flexibility rather than perfection.

At the end of the week, you may still have worries. That is normal. Look instead for whether you can recognise repetitive thinking, choose an appropriate response, and return to life without needing every question to be settled. Keep the tools that help and seek support if the pattern remains overwhelming.

## Frequently Asked Questions

### What is the difference between critical thinking and overthinking?

Critical thinking evaluates evidence and options to reach a useful conclusion or decide on a next step. Overthinking usually involves repetitive analysis that does not produce proportionate progress and may increase distress. Careful thinking can take time; the key question is whether it is still helping.

### Can critical thinking stop overthinking completely?

It is unrealistic to expect to eliminate every repetitive thought. Critical thinking exercises may help you notice assumptions, evaluate evidence, and choose actions more deliberately. Stress, uncertainty, and difficult circumstances can still trigger worry, and some people need professional support.

### How long should I spend analysing a decision?

It depends on the consequences and how reversible the decision is. Small choices often need only a brief review, while major medical, financial, legal, or life decisions may require more information and qualified advice. Decide in advance what information is necessary and when you will stop gathering it.

### Is overthinking a mental health condition?

“Overthinking” is a common everyday term, not a formal diagnosis on its own. Persistent rumination and worry can occur with stress and several mental health conditions. If it is distressing or interferes with daily life, a qualified professional can help assess what is happening.

### Should I write my thoughts down?

Writing can help some people organise concerns and distinguish facts from assumptions. Keep it structured and time-limited. If journaling makes you repeat the same thoughts or feel worse, stop or change the method—for example, write only the concern, the next step, and when you will revisit it.

### What if I cannot find a balanced alternative thought?

You do not have to find a positive interpretation. A balanced response may simply be “I do not know yet,” “There are several possible explanations,” or “This is difficult, and I can decide what to do next.” If the facts indicate a genuine problem, focus on addressing it rather than reframing it away.

### When should I seek professional help?

Seek support if repetitive thinking is persistent, causes significant distress, disrupts sleep or daily responsibilities, or occurs alongside anxiety or low mood that you are struggling to manage. Therapy can provide structured help and can be adapted to your circumstances.

## Trusted Sources and Further Reading

- [NHS Every Mind Matters: Self-help CBT techniques](https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/self-help-cbt-techniques/) — practical guidance on reframing thoughts, worry time, and problem-solving.
- [Stenzel and colleagues (2025): Efficacy of cognitive behavioral therapy in treating repetitive negative thinking, rumination, and worry](https://pubmed.ncbi.nlm.nih.gov/39916353/) — a transdiagnostic meta-analysis with discussion of outcomes and study limitations.
- [American Psychiatric Association (2025): Interventions for Rumination](https://www.psychiatry.org/news-room/apa-blogs/interventions-for-rumination-breaking-the-cycle/) — an overview of repetitive negative thinking and ways to interrupt the cycle.
- [NHS: Cognitive behavioural therapy (CBT)](https://www.nhs.uk/tests-and-treatments/cognitive-behavioural-therapy-cbt/) — information about CBT and the types of difficulties it may help address.
- [McCarrick and colleagues (2021): Health effects of psychological interventions for worry and rumination](https://pubmed.ncbi.nlm.nih.gov/34410760/) — a meta-analysis of psychological interventions.

**Wellbeing note:** This article is for general educational purposes and is not medical advice, diagnosis, or treatment. Self-help exercises do not work the same way for everyone. If overthinking is persistent, distressing, or interfering with daily life, consider speaking with a qualified healthcare or mental health professional.

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