Stoicism teaches that peace comes when we separate what’s in our control from what isn’t. Overthinking blurs this line—we obsess over outcomes and events we cannot change. By using Stoic reasoning, we return to clarity: focus only on what we can influence.

As Epictetus said: “Make the best use of what is in your power, and take the rest as it happens.”

Stoic Practices to Stop Overthinking

1. Control vs. No Control

Write down your worries and divide them into two columns: “within my control” and “outside my control.” Then, act only on the first column.

2. Practice Present Focus

Marcus Aurelius advised: “Confine yourself to the present.” Overthinking thrives in the past or future—Stoicism brings you back to now.

3. Limit Rumination with Journaling

Stoics used journaling to process thoughts. By writing down worries, you gain perspective and stop looping in your head.

4. Use Negative Visualization

Imagine the worst-case scenario. Often, you’ll realize it’s not as bad as your mind makes it. This reduces fear and mental noise.

5. Practice Silence and Breathing

Simple pauses, silence, or deep breaths help cut mental clutter. The Stoics valued calm reflection before acting.

Everyday Example

• Without Stoicism: You overthink an upcoming job interview—imagining mistakes, judgment, and failure.

• With Stoicism: You prepare reasonably, remind yourself the outcome isn’t fully in your control, and focus on giving your best effort.

The difference is freedom from unnecessary stress.

Final Thoughts

Overthinking wastes energy and steals peace of mind. By applying Stoic practices—control, presence, journaling, and perspective—you can quiet your mind, act with clarity, and live more peacefully.