You finally have a few quiet moments to yourself, only to immediately start wondering if you forgot to send that thank-you email or whether you’ve overestimated your chances of getting the promotion.

Sound familiar? Worrying and overthinking are part of the human experience, but when left unchecked, they can take a toll on your well-being.

Dwelling on the same thoughts may even increase your risk of certain mental health conditions, according to a study.

So, what’s an overthinking person to do? These tips can help you move in the right direction.

Find a distraction

Shut down overthinking by involving yourself in an activity you enjoy.

This looks different for everyone, but ideas include:

learning some new kitchen skills by tackling a new recipe
going to your favorite workout class
taking up a new hobby, such as painting
volunteering with a local organization
It can be hard to start something new when you’re overwhelmed by your thoughts.

If finding a distraction feels daunting, try setting aside a small chunk of time say, 30 minutes every other day.

Use this time to either explore potential distractions or dabble in existing ones.

Take a deep breath

You’ve heard it a million times, but that’s because it works.

The next time you find yourself tossing and turning over your thoughts, close your eyes and breathe deeply.

Meditate

Developing a regular meditation practice is an evidence-backed way to help clear your mind of nervous chatter by turning your attention inward.

Not sure how to get started? We’ve got everything you need to know in this how-to guide. All you need is 5 minutes and a quiet spot.

Do something nice for someone else

Trying to ease the load for someone else can help you put things in perspective. Think of ways you can be of service to someone going through a difficult time.

Does your friend who’s in the middle of a divorce need a few hours of childcare? Can you pick up groceries for your neighbor who’s been sick?

Realizing you have the power to make someone’s day better can keep negative thoughts from taking over. It also gives you something productive to focus on instead of your never-ending stream of thoughts