It can be very tough to comfort someone who is experiencing overthinking. It is even more challenging when the person reaches out to you over text. However, it is still possible for us to support them emotionally and help them interrupt the cycle of overthinking. Here are a few ways in which you can help someone stop overthinking through texts:

  • Encourage Them To Open Up

Many times, someone who struggles with overthinking just wants to be heard. The comfort of being heard can help them slow down the pace of their thoughts. So, when a friend or loved one struggling with overthinking reaches out to you, allow them to vent as much as they want. Ask if they can communicate via voice message so that communication becomes easier. Show genuine interest in understanding their experience. 

  • Be Non-judgemental

This suggestion goes along with the above-mentioned one. A safe and open environment can only be created when you are non-judgmental. Many times, people may end up unknowingly invalidating the struggles of someone with overthinking by saying something like ‘Don’t think too much’ or ‘It’s not a big deal’. Messages like these can prove to be hurtful and cause more harm than good. Thus, try to just support and validate their emotions and reassure them that you are there for them.

  • Help Them Practice Grounding

When someone struggles with overthinking, it can feel like thoughts are all over the place, and it is difficult to find any sort of peace or control. Thus, encouraging and helping the other person feel grounded can be effective. Ask your loved one to drink some water, take a few deep breaths, and keep reassuring them that you are there to help. 

  • Limit Assumptions

Overthinking can often be a result of assumptions and speculative thinking. So, it might be helpful to gently remind your friend or loved one to put a limit on the assumptions or worst-case scenarios that their mind is currently generating. Gently also remind them how these assumptions are proving to be hurtful and harming their mental health. Although this step is important, do it only when the other person is feeling a bit calmer from the previous steps.

  • Distraction And Laughter

Overthinking can be heavy and tiring. Thus, distracting the other person by discussing something funny or lighter can help take their minds away from negative thoughts and also help them feel calmer. However, the use of laughter or distractions depends on the topic being discussed in the conversation. Trying to bring laughter into a serious conversation can be considered inappropriate.

  • Positive Self-Talk

Overthinking is often a result of negative and critical self-talk. At such times, it can be extremely helpful to remind our loved ones of their achievements and good qualities. Hearing about their good qualities will help them break the loop of negative self-talk and move towards positive thoughts.

  • Timely Responses

Make sure that you are responding to the other person’s messages on time or letting them know if you are busy and want to respond later. Late responses from your end might cause their overthinking to worsen.


It is difficult to help someone with overthinking if you are communicating only by text. However, we can still offer support by allowing them to open up, keeping a non-judgmental attitude, and creating a safe space for them in general. If you see someone struggling with overthinking regularly, you can encourage them to seek professional help as well.


  1. Rebecca. (2023, March 10). 12 Practical Tips to Help You Deal With An Overthinker. Minimalism Made Simple.

Dhruva Koranne

Dhruva Koranne has completed his Masters in Applied Psychology from Tata Institute of Social Sciences, BALM. He has been practicing as a counsellor since 2020 and works to create a safe space for clients where they can open up. In addition to this, Dhruva loves researching and studying about upcoming theories in the field of Psychology. Connect with him on Linkedin