Here are some effective tips to help stop overthinking:

1. Practice mindfulness techniques. Meditation, yoga, and deep breathing can help calm your mind by living in the present moment instead of worrying about the future. Dedicate 5-10 minutes each day towards one of these.

2. Write it out. Keep a journal and write out all your racing thoughts, worries and fears. Getting them out of your head and onto paper can help relieve some mental clutter.

3. Take frequent breaks. If you find your mind spiraling while working on something, step away briefly. Take a quick walk or do an enjoyable distraction to reset your mind.

4. Limit stimulant intake. Try avoiding excessive caffeine, sugar or nicotine which can all heighten anxious feelings and overthinking.

5. Challenge your thoughts. When you catch yourself overanalyzing, question it and look for evidence on whether the worry is valid or actually unlikely. What's the more reasonable perspective?

6. Talk to friends or a counselor. Verbalizing your thought patterns can help identify cognitive distortions. Friends can offer reality checks while professionals can equip you with healthier coping mechanisms.

7. Manage your time better. Having too much time on your hands can fuel overthinking. Stay reasonably busy with productive tasks, socializing and relaxing activities without packing your schedule too tightly. 

Learning to manage spiraling thoughts takes time, but being proactive each day with self-care habits lays the groundwork for lifelong balance. Redirecting your mental focus and energy healthily can transform your outlook dramatically.