Overthinking can feel like running in circles inside your head, and we’ve all been there. Whether it’s analyzing every word of a conversation or worrying about the smallest decisions, sometimes we need a little help to step out of our thoughts.
If you have a friend who’s stuck in the spiral of overthinking, knowing what to say can make all the difference. Here are things you can say to gently nudge them out of their thought loop and offer some perspective.
Top List Of Things to Say to Someone Who Overthinks
- “Take a deep breath; you’re doing great.”
- “What’s the worst that could happen?”
- “You’ve handled worse before.”
- “Focus on what you can control.”
- “It’s okay not to have all the answers.”
- “Let’s take it one step at a time.”
- “You’re not alone in this.”
- “You’re stronger than you think.”
- “Is it worth worrying about?”
- “Let’s focus on solutions, not problems.”
- “You don’t have to be perfect.”
- “What’s one thing you’re grateful for right now?”
- “It’s okay to make mistakes.”
- “You’ve already made progress.”
- “Let’s focus on the present.”
- “Don’t let fear make decisions for you.”
- “Let’s talk it out.”
- “You deserve peace of mind.”
- “Let’s take a break.”
- “You’re capable of handling this.”
- “Let’s write it down.”
1. “Take a deep breath; you’re doing great.”
Sometimes, overthinking stems from stress. Encouraging them to pause and breathe helps ground them.
Examples:
- “Before you dive deeper, take a breath. You’ve got this.”
- “Pause, breathe, and remember how far you’ve come.”
- “Breathe. It’s just one step at a time, and you’re doing well.”
2. “What’s the worst that could happen?”
Asking this helps them realize the problem may not be as big as it seems.
Examples:
- “Let’s break it down. What’s the absolute worst that could happen?”
- “If the worst happens, would it be as bad as you think?”
- “What’s the worst possible outcome, and how likely is it?”
3. “You’ve handled worse before.”
Remind them of their past victories to help them see this too will pass.
Examples:
- “Remember that tough time last year? You got through it.”
- “You’ve faced bigger challenges and came out stronger.”
- “Think back to that rough patch—look at where you are now.”
4. “Focus on what you can control.”
Overthinkers often dwell on what’s beyond their influence. Shifting focus helps.
Examples:
- “What parts of this situation can you control right now?”
- “Let’s focus on what’s within your power.”
- “You can’t control everything, but you can control your actions.”
5. “It’s okay not to have all the answers.”
Overthinking can come from the need to solve everything. This reassures them it’s fine to not know.
Examples:
- “No one has all the answers, and that’s okay.”
- “Sometimes it’s enough to just keep going without knowing everything.”
- “You don’t need all the answers right now, just the next step.”
6. “Let’s take it one step at a time.”
Breaking things down makes the problem feel more manageable.
Examples:
- “What’s the very first step you can take?”
- “Let’s handle this piece by piece.”
- “You don’t have to tackle everything at once—just start small.”
7. “You’re not alone in this.”
Letting them know they’re supported can ease some of their stress.
Examples:
- “I’m right here with you—you don’t have to do this alone.”
- “You’ve got a whole team behind you.”
- “You’re not facing this by yourself.”
8. “You’re stronger than you think.”
Boost their confidence by reminding them of their resilience.
Examples:
- “You’ve got a lot more strength in you than you give yourself credit for.”
- “You’re much tougher than you realize.”
- “Remember how strong you were when you handled that big project?”
9. “Is it worth worrying about?”
This question makes them evaluate if the issue is worth the mental energy.
Examples:
- “If this won’t matter in a week, is it worth worrying about now?”
- “Think about how important this really is—is it worth your peace?”
- “Is this really something that deserves your energy?”
10. “Let’s focus on solutions, not problems.”
Shifting focus away from problems encourages productive thinking.
Examples:
- “Okay, what solutions can we brainstorm?”
- “Let’s stop talking about the issue and focus on fixing it.”
- “How can we turn this into a productive conversation?”
11. “You don’t have to be perfect.”
Perfectionism fuels overthinking, and this statement relieves that pressure.
Examples:
- “No one’s expecting perfection from you.”
- “Perfection doesn’t exist, so cut yourself some slack.”
- “Doing your best is always enough.”
12. “What’s one thing you’re grateful for right now?”
Gratitude can shift focus from worries to positives.
Examples:
- “Name one good thing in your life at the moment.”
- “What’s something small that makes you happy today?”
- “Gratitude can help—what are you thankful for right now?”
13. “It’s okay to make mistakes.”
Encourage them to embrace imperfection and learn from it.
Examples:
- “Mistakes are part of the journey, and that’s okay.”
- “You don’t need to get everything right on the first try.”
- “It’s okay to stumble along the way.”
14. “You’ve already made progress.”
Highlighting their progress can remind them of their achievements.
Examples:
- “You’re not where you started, and that’s huge progress.”
- “Think about how far you’ve come since the beginning.”
- “Look at the small wins—they add up.”
15. “Let’s focus on the present.”
Overthinkers often dwell on the past or future, so bring them back to now.
Examples:
- “Right now, what do you need to do?”
- “Stay in the present. The future will sort itself out.”
- “What’s happening right this second? Focus on that.”
16. “Don’t let fear make decisions for you.”
This can push them to stop letting fear control their actions.
Examples:
- “Is this decision based on fear or logic?”
- “Fear doesn’t get to run the show.”
- “Make decisions from a place of confidence, not fear.”
17. “Let’s talk it out.”
Sometimes, saying things out loud can help them realize it’s not that bad.
Examples:
- “Let’s talk through what’s on your mind.”
- “Sometimes just talking helps—want to vent?”
- “Let’s put those thoughts out in the open.”
18. “You deserve peace of mind.”
This reinforces the idea that they don’t need to dwell in worry.
Examples:
- “You deserve peace, so don’t let this steal it.”
- “You’ve earned some peace of mind—don’t give it up.”
- “You don’t need to give all your thoughts this power.”
19. “Let’s take a break.”
A mental break can sometimes reset overthinking patterns.
Examples:
- “Let’s step away and take a breather.”
- “How about a quick break to clear your head?”
- “Sometimes a little break is all it takes.”
20. “You’re capable of handling this.”
Reaffirming their ability to handle the situation builds their confidence.
Examples:
- “You’ve got all the tools you need to figure this out.”
- “I know you can handle whatever comes your way.”
- “You’ve got this—you’re more capable than you think.”
21. “Let’s write it down.”
Getting thoughts out on paper can help organize the mind.
Examples:
- “How about writing it all down to see it more clearly?”
- “Sometimes seeing it on paper helps. Let’s jot it down.”
- “A quick list might help you feel more in control.”
Conclusion
Overthinking can trap anyone in a maze of doubt, but the right words can help them find their way out. Offering reassurance, encouragement, and a fresh perspective can ease their mental burden. Remember, your support might be just what they need to quiet their mind and move forward with confidence.
𝐈’𝐦 Gracie Mae 𝐭𝐡𝐞 𝐜𝐫𝐞𝐚𝐭𝐢𝐯𝐞 𝐦𝐢𝐧𝐝 𝐛𝐞𝐡𝐢𝐧𝐝 “𝐖𝐢𝐭𝐭𝐲 𝐑𝐞𝐬𝐩𝐨𝐧𝐬𝐞𝐬 ” 𝐰𝐡𝐞𝐫𝐞 𝐰𝐞 𝐭𝐮𝐫𝐧 𝐨𝐫𝐝𝐢𝐧𝐚𝐫𝐲 𝐫𝐞𝐩𝐥𝐢𝐞𝐬 𝐢𝐧𝐭𝐨 𝐞𝐱𝐭𝐫𝐚𝐨𝐫𝐝𝐢𝐧𝐚𝐫𝐲 𝐛𝐮𝐫𝐬𝐭𝐬 𝐨𝐟 𝐡𝐮𝐦𝐨𝐫. 𝐖𝐢𝐭𝐡 𝐚 𝐟𝐥𝐚𝐢𝐫 𝐟𝐨𝐫 𝐜𝐫𝐚𝐟𝐭𝐢𝐧𝐠 𝐬𝐡𝐚𝐫𝐩 𝐰𝐢𝐭𝐭𝐲 𝐜𝐨𝐦𝐞𝐛𝐚𝐜𝐤𝐬. 𝐈 𝐬𝐩𝐞𝐜𝐢𝐚𝐥𝐢𝐳𝐞 𝐢𝐧 𝐦𝐚𝐤𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐢𝐧𝐭𝐞𝐫𝐚𝐜𝐭𝐢𝐨𝐧𝐬 𝐮𝐧𝐟𝐨𝐫𝐠𝐞𝐭𝐭𝐚𝐛𝐥𝐞. 𝐀𝐭 “𝐖𝐢𝐭𝐭𝐲 𝐑𝐞𝐬𝐩𝐨𝐧𝐬𝐞𝐬” 𝐨𝐮𝐫 𝐦𝐢𝐬𝐬𝐢𝐨𝐧 𝐢𝐬 𝐭𝐨 𝐢𝐧𝐟𝐮𝐬𝐞 𝐲𝐨𝐮𝐫 𝐜𝐨𝐧𝐯𝐞𝐫𝐬𝐚𝐭𝐢𝐨𝐧𝐬 𝐰𝐢𝐭𝐡 𝐜𝐡𝐚𝐫𝐦 𝐚𝐧𝐝 𝐜𝐥𝐞𝐯𝐞𝐫𝐧𝐞𝐬𝐬. 𝐃𝐢𝐯𝐞 𝐢𝐧𝐭𝐨 𝐭𝐡𝐞 𝐟𝐮𝐧 𝐚𝐧𝐝 𝐥𝐞𝐭𝐬 𝐦𝐚𝐤𝐞 𝐞𝐯𝐞𝐫𝐲 𝐫𝐞𝐬𝐩𝐨𝐧𝐬𝐞 𝐚 𝐦𝐞𝐦𝐨𝐫𝐚𝐛𝐥𝐞 𝐨𝐧𝐞𝐣𝐨𝐢𝐧 𝐮𝐬 𝐚𝐭 𝐖𝐢𝐭𝐭𝐲 𝐑𝐞𝐬𝐩𝐨𝐧𝐬𝐞𝐬 𝐟𝐨𝐫 𝐚 𝐝𝐨𝐬𝐞 𝐨𝐟 𝐝𝐞𝐥𝐢𝐠𝐡𝐭𝐟𝐮𝐥 𝐡𝐮𝐦𝐨𝐫.
Celia Anne 
Olivia Bloom