How to Stop Overthinking: Break the Rumination Cycle & Take Back Control of Your Thoughts

In this episode, clinical psychologist Shang Olsen explores the psychology behind rumination, overthinking, and repetitive negative thoughts—and why trying to control or eliminate your thoughts can sometimes keep you stuck in them.

Through the lens of metacognitive therapy, Shang explains how changing your relationship with your thoughts can help you break the rumination cycle, reduce mental distress, and stop giving every thought your attention. This conversation offers practical strategies for stepping out of overthinking and learning that you don't have to engage with everything your mind produces.

The next time you notice yourself caught in an overthinking loop, resist the urge to solve, analyze, or argue with the thought. Instead, notice that you're thinking and intentionally redirect your attention to what's happening around you. Ask yourself: Does this thought actually require my attention right now?

The goal isn't to make the thought disappear—it's to practice letting a thought exist without automatically following it down the rabbit hole. Over time, you can teach your brain that not every thought requires investigation.

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Shang's links: Website, Insta, Youtube