To stop overthinking, shift your focus from things you cannot control (results, the future, others’ opinions) to the one thing you can, your action right now, and use simple habits like writing thoughts down to break the loop. Overthinking usually comes from worrying about outcomes; acting in the present cuts it short.
Focus on action, not outcome. You cannot control your exact marks, but you can control today’s study. Whenever your mind spirals into what if, redirect it to what is the next small thing I can do now.
Write it down. Overthinking loops because thoughts keep swirling in your head. Writing your worries on paper gets them out, makes them smaller, and often shows they are not as big as they felt.
Set worry limits. Give yourself a few fixed minutes to think about a worry, then deliberately move to a task. Endless rumination changes nothing; a short think plus action does.
Example: A Class 12 student in Bhopal who kept overthinking her results started ending each study session by writing down her worry and one action she would take. The habit calmed her mind and kept her studying instead of spiralling.
Look after your body and talk to someone. Sleep, exercise and time away from the phone reduce overthinking, and saying a worry out loud to a friend, parent or teacher instantly shrinks it.
One practical tip: When you catch yourself overthinking, ask, is this in my control, and is there an action I can take? If yes, do it. If no, consciously let it go. That single question breaks most loops. If overthinking ever feels constant and overwhelming, speak to a counsellor.