Do you find yourself overthinking and dwelling too much on the future? Beating yourself up over past mistakes? Worried about what others might be thinking of you?  

It can get overwhelming, right?  

You are not alone. It’s natural to want to stay prepared, find solutions, or avoid making mistakes. However, there’s an important distinction between problem-solving and overthinking.  

Problem-solving is about letting thoughts come and go without letting them control you. You focus on finding solutions.  

On the other hand, overthinking happens when thoughts start to dominate your mind, and your emotions begin to take over.  

So, take this time to reflect. Do you find yourself focused on solutions or stuck on problems?  

Here are some practical tips that can help you with overthinking:  

Tip #1: Keep yourself occupied  

Notice when you tend to overthink. Is it when you’re alone in a quiet room, lying in bed staring at the ceiling?  

Instead of staying idle, try channeling your energy into something productive, like doing activities that keep your mind, time, and attention occupied.  

By being productive, your brain stays relaxed, allowing better solutions to surface naturally.  

Colossians 3:23 (NIV) says, “Whatever you do, work at it with all your heart, as working for the Lord, not for human masters.” 

When we engage in meaningful tasks, especially those done with purpose and excellence, it shifts our focus from anxious thoughts to fruitful action. It reminds us that even simple, productive work can be a form of worship and a way to manage overthinking. 

Tip #2: Release your thoughts by writing or sharing  

Letting go is important.  

The heaviness you feel and the thoughts clouding your mind will only grow heavier if kept inside. Sharing what you’re going through or writing it down helps you process your emotions and understand your situation more clearly.  

It’s even better if you can talk to someone who genuinely listens and offers comfort. If you need someone to reach out to, you can call the CBN Asia Prayer Center at 8-737-0700.  

James 5:16 (NIV) says, “Therefore confess your sins to each other and pray for each other so that you may be healed.” 

While this verse refers to confession, it also shows the healing power of openness and community. Talking to someone or writing down your thoughts allows emotional release and creates space for healing, comfort, and clarity. 

Tip #3: Disconnect from stressors, connect to what heals  

Take time to unplug from anything, or anyone, that adds unnecessary stress. Instead, plug into activities that bring you joy and fulfillment.  

Every time you feel like something or someone needs your attention, pause and evaluate first. Not every invitation or request deserves a “yes.” Sometimes, choosing to say “no” or “thank you for thinking of me, but I’ll have to pass” protects your well-being. Setting healthy boundaries is not selfish; it is wise.  

Remember, not every battle is yours to fight, and not every burden is yours to carry. Ask God for wisdom to know what truly deserves your time and attention.  

Proverbs 4:23 (NIV) says, “Above all else, guard your heart, for everything you do flows from it.” 

This means being mindful of what we allow into our minds and emotions. By setting boundaries and saying no to unnecessary stress, you’re protecting your peace and making room for what is good for your well-being. 

Tip #4: Build your decision-making skills  

Many get stuck replaying problems in their minds until hours and days pass without progress.  

Decisions must be made. Moving forward means not only thinking but also acting. Make decisions and stick with them even if they feel difficult.  

Although feeling unsure about your choice or overwhelmed by too many options is part of the journey. It reminds you of your human limitations, and highlights your need to trust God, who knows your past, present, and future.  

Proverbs 3:5-6 (NIV) reminds us, “Trust in the Lord with all your heart and lean not on your own understanding.”  

Decision-making becomes easier when we trust God’s perspective over our limited view. Instead of being paralyzed by doubt or fear, we can act in faith, believing that God will guide and straighten our path as we move forward. 

Tip #5: Take deep breaths and hug a pillow  

Deep breathing is a simple yet powerful tool to reduce anxiety and stress. Michigan Medicine explains that deep breaths send a calming signal to your brain, which in turn tells your body to relax. This lowers your heart rate, breathing pace, and blood pressure.  

Hugging a pillow and even allowing yourself to cry, if needed, also helps. According to News-Medical, “During crying, tears help clear and detoxify the blood by removing toxins and stress hormones, such as cortisol.” This release can lead to better sleep, stronger immunity, and healthier weight management.  

Tip #6: Seek professional help  

If you’ve tried everything and progress still feels out of reach, it may be time to seek professional guidance.  

There’s no shame in asking for help. Medical professionals can offer additional strategies and help you understand the struggles you’re facing.  

Proverbs 19:20 (NIV) says, “Listen to advice and accept discipline, and at the end you will be counted among the wise.”  

Seeking help from counselors or professionals is not a sign of failure, it’s a wise and courageous step. God can work through trained professionals to help us navigate complex emotional and mental challenges. 

Tip #7: Find true rest in God  

When was the last time you slept peacefully without the burden of worry?  

God desires to give you that kind of rest.  

Spend time in His Word and be reminded of how great, strong, and powerful He is over anything you are facing. Listen to praise and worship music. Let His peace and joy fill your heart and mind.  

Come to Him. When the noise of the world overwhelms and worries creep in, turn to prayer and ask for God’s help.  

Jesus said Matthew 11:28-30 (NIV), “Come to me, all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. For my yoke is easy and my burden is light.”  

You can receive God’s promised rest as you begin to know Him. Start your journey here.