Stop Overthinking by Nick Trenton (Book Summary)

MindsetPersonal DevelopmentPsychology

What’s in it? Quick Summary

“Stop Overthinking” by Nick Trenton discusses various strategies and techniques to combat the problem of overthinking.

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Stop Overthinking: 23 Techniques to Relieve Stress, Stop Negative Spirals, Declutter Your Mind, and Focus on the Present (Mental and Emotional Abundance, Book 6)
  • Audible Audiobook
  • Nick Trenton (Author) – Russell Newton (Narrator)
  • English (Publication Language)
  • 03/10/2021 (Publication Date) – Nick Trenton (Publisher)

Last update on 2024-05-16 / Affiliate links / Images from Amazon

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About the Author: Nick Trenton

Nick Trenton is a renowned author and speaker in the field of personal development and mental well-being. With a passion for helping individuals overcome their struggles with overthinking, Nick has dedicated his career to providing practical strategies and insights to empower others to live a more balanced and fulfilling life.

Having personally experienced the negative impact of overthinking, Nick understands the challenges and frustrations that come with a busy mind. Through his extensive research and personal journey, he has developed effective techniques to combat overthinking and find inner peace.

Nick’s approach is rooted in mindfulness and self-awareness. He believes in the power of understanding one’s thought patterns and learning to distance oneself from negative and repetitive thoughts. His teachings emphasize the importance of recognizing when overthinking becomes a problem and the impact it can have on daily life and overall mental health.

With his warm and engaging style, Nick has helped countless individuals break free from the grip of overthinking. Through his books, workshops, and speaking engagements, he provides practical tools and exercises that enable individuals to calm their minds, gain clarity, and live a more present and fulfilling life.

Whether you’re seeking guidance on managing stress, finding inner peace, or breaking free from the cycle of overthinking, Nick Trenton’s work offers valuable insights and actionable strategies to help you overcome the challenges and live a more balanced and joyful life.

Bullet Summary

  • Understand when to call your thinking a problem
  • Recognize the impact of overthinking on daily life and mental health
  • Use guided visualization techniques to calm yourself down
  • Distance yourself from your thoughts and see the problem more clearly
  • Engage in creative activities to express and alleviate overthinking
  • Bring awareness to your senses to deal with panic
  • Focus on one of your senses to ground yourself in reality
  • Postpone worries that are not urgent or critical
  • Learn to let go of what you can’t control
  • Reframe your mind and stay calm in any situation

Stop Overthinking Detailed Summary

If you always struggle with your thoughts and get overwhelmed, this video is for you.

In this book summary, we are going to discuss strategies that will help you fight your overthinking problem.

Alrighty, so without further ado, let’s dive right in!

Lesson #1: Understand when to call your thinking a problem.

A lot of people don’t understand when to call their thinking a problem.

Let me explain.

There are two types of overthinkers.

Some people believe that their overthinking is not a problem, and they are just planing stuff. They believe that they are making progress by thinking too much in their head.

On the other hand, some people can’t think clearly. So soon as they start doing something that involves thinking, they immediately call it “overthinking.”

Now this is confusing.

When to call to our thinking a problem?

Let’s understand.

Look if your thoughts are creating any kind of anxiety and stress in your life, and you see it happening too often, such that your daily life is being impacted, and you struggle to think clearly, then you can say your thoughts have become a problem.

Kindly note that a little bit of stress is good for mental muscles and helps the mind become stronger.

Pay attention to your thoughts time to time and see if you engage in negative thought patterns or not. Ask yourself how those thoughts make you feel.

Do you feel helpless after having those repetitive thoughts?

Do you feel stuck or lost in your thoughts?

Do you feel any sort of struggle?

If yes, then you might be overthinking.

And you need to be serious.

That’s because overthinking can have severe consequences. It can even affect your physical health, as mind and body are connected.

For instance, you can feel fatigue, headache, etc.

Let’s understand where does anxiety from overthinking come from and how to cure it?

Is it possible to stop our thoughts?

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Lesson #2: To calm yourself down, distance yourself from your problem and engage in guided visualization.

Think that you are not your thoughts. Detach yourself.

You are not the problem.

Your thoughts are the problem.

Most of the time, people overthink and amplify their problem.

When you detach yourself from your thoughts, you are able to see the problem more clearly.

And if you are worrying for no reason, you are able to see that your thoughts have created some sort of anxiety loop.

Try to maintain a diary and write down all your thoughts in it.

Try to see the pattern in your thoughts.

When you do all this, your thoughts lose power as you distance yourself from them.

If writing sound boring to you, you could also use other forms of creativity to express.

Start singing or painting.

Or try making a joke out of your thoughts.

It works against us when we take our thoughts too seriously.

The more seriously we take them, the more we tend to overthink.

You can also do visualization.

Visualize your thoughts getting away from you.

Visualization is a great tool.

Close your eyes and imagine vividly that you are losing tension and all those troubling thoughts are slowly disappearing one after another.

Or simply imagine yourself in a place or situation where you are feeling awesome about yourself — where there are no worries, no stress.

This works because when you feel anxiety, you think the danger is real.

You feel that negative outcome is going to turn into reality.

And even though the worst hasn’t happened, your body starts acting as if you are already experiencing something terrible.

And even though the worst hasn’t happened, your body starts acting as if you are already experiencing something terrible.

You can play this visualization game with your mind and trick it into believing that it is going into a calm and relaxed state slowly.

Don’t think of this a technique, think of this as a fun game.

It doesn’t have to be perfect.

Remember, imagination can be used to both create anxiety and fight it as well.

We all have a natural tendency to imagine negative outcomes.

Visualizing a positive outcome helps you cool down and trains you to think positively.

However, it is important to note that visualization alone will not alter reality. It is merely a method to regain a sense of control and prevent your mind from running wild.

Lesson #3: Bringing your awareness to your senses can help you deal with panic.

The author shares an interesting insight about our senses and thoughts.

Thoughts or our mind can run at insane speed. While our senses are slower.

When we are in a panic situation, the mind loses control and thoughts go crazy.

So in order to regain control, there are many techniques that rely on senses and help you cool down.

We all have 5 senses: Sight, Smell, Touch, Taste, And Hearing.

Whenever you find yourself in panic mode, just try to focus on one of your senses.

For example:

Try to focus on 5 things in front of you. Notice how they look, what material are they made of, what’s the color, how they are designed, etc.

Or try hearing 4–5 sounds in your environment.

If you are traveling or are in a public place, try hearing what other people are talking about.

What kind of noises are present in your environment?

You may hear the birds chirping or insects making noise or motor vehicles blowing horns if you are outdoors.

And if you are indoors, you may hear your fan noise or refrigerator noise.

Simply enjoy this fun exercise.

You can also touch a few things around you and see what kind of sensations do they give you.

For instance, you can touch your clothes and try to feel the texture.

Try doing anything that brings your attention to your senses.

As the senses are slower, they bring us closer to the reality.

Most of the time, panic happens because we start treating our imagination as real, which causes fear and anxiety.

While we do these kinds of exercises, we forget about our thoughts. And slowly they vanish as if they never existed.

Lesson #4: Not all worries demand immediate attention, so try postponing your worries sometimes.

It’s difficult to ignore our worries.

As soon as we feel worried, we immediately start to find solutions and get into action mode.

However, when you are overthinking, it’s very unlikely that you find the best solution.

And as we discussed, the more we think during anxiety, the more anxious we become.

This is why the author suggests that we sometimes delay your worries.

Yes, it simply means saying to yourself that “I know this problem or situation or thought seems too important right now, but I’ll deal with this later.”

As soon as you delay your problem or worry, your mind clears a bit, and you feel less pressure. This gives your mind some room to handle other important tasks.

Why worry about a silly thought when it’s not going to help anyway?

Usually, people who are good at time management, are able to do this easily.

And those who always struggle with time, will struggle with this technique too.

Many people don’t realize that not all task are to be done immediately.

If a task is not urgent and critical, you can always postpone it.

However, if a task is urgent and critical, it should be given the highest priority and done first.

Become good at time management.

Your mind management is linked to your time management.

And time management is life management.

If you have no values and priorities in life, you will eventually suck at mind-management.

This is important for you to know.

Because what will you do after postponing your worries if you lack purpose in life?

Be so busy with your purpose that you don’t get free time to worry about useless things.

Focused individuals don’t have much time to overthink.

If their thoughts don’t help, they ignore them.

Lesson #5: Learn to let go of what you can’t control.

No person’s life ever stays the same if they are doing something worthwhile in their life.

The problem is: Just because we seek certainty in life, we try to make sure that every thing happens in order — in the exact same way as we have planned.

Well, unfortunately, this never happens.

Problems arise out of nowhere, leaving us frustrated and making us anxious about the future.

Note the word “future” here.

Most of our anxiety and overthinking happens when we think too much about the future.

For example:

Let’s say you are going on a trip.

Now, if you are someone who has a habit of overthinking, you will start thinking stuff like:

  • “What if my car tire goes flat in the middle of the journey?”
  • “What if I get stuck in a dangerous situation?”
  • “What if my flight gets delayed?”
  • “What if I don’t reach my destination on time?”

Your brain can produce infinite thoughts based on your thought patterns and different situations.

We have to accept the fact that not every situation will be in our control.

For example: many people you like will never like you back and will leave you when you’ll need them the most.

Now you have two choices: You can keep thinking about those people, or you can choose to let them go and work on yourself.

You can’t always control people or situations.

So you do your thing.

Reframe your mind from “Oh shit, what will I do now?” to “Okay, I can tackle this situation as I can adapt to any situation.”

By reframing your mind and letting go of what you can’t control, you can stay calm in any situation.


In conclusion, “Stop Overthinking” by Nick Trenton offers valuable insights and practical strategies to help individuals overcome the challenges of overthinking and find inner peace. The book emphasizes the importance of recognizing when overthinking becomes a problem and how it can impact daily life and mental health.

By understanding the triggers and patterns of overthinking, readers can learn to distance themselves from negative thoughts and gain clarity. The author suggests various techniques such as guided visualization, engaging in creative activities, and bringing awareness to the senses to manage overthinking and anxiety.

Now It’s Your Turn

I hope this was helpful.

Now you tell me:

What are your best takeaways from this book summary?

Do you have some feedback?

You can contact me anytime and let me know.

Spread the wisdom:

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Thanks for reading.

Shami Manohar

The Brain Behind

I am Shami Manohar, the founder of WizBuskOut. My obsession with non-fiction books has fueled me with the energy to create this website. I read at least one book every week on topics such as business, critical thinking, mindset, psychology, and more.

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