Writing your thoughts down, either stream of consciousness or with a specific writing prompt. This helps calm the racing mind because instead of flipping thoughts around in your head, you write them down, put them onto the page (or on a screen) and this feels liberating because they are "out" of your head. When we write things down in also helps us think things through better and that can settle the mind.
There are numerous benefits to meditation, including alleviating stress and anxiety, emotional well-being, longer attention span, and even physical health benefits. The most important is the frequency, or regularity, of your meditation, how long it is is less important. Commit to a regular practice, if starting from scratch perhaps once or twice a week for 5 minutes, and observe the benefits. Over time, you can make it more frequent.
When I first learned meditation about 17 years ago, I went all-in with 20 minutes twice a day, every day, for several months. I felt amazing, but this rhythm wasn't sustainable for me over the long run. I now do between 15-20 minutes most days, and I'm currently creating a habit to meditate EVERY day, which I now feel ready for again. :)
ꕥ NLP tools (especially inducing states such as calm/clear-headed/focused/centred).
Neuro-linguistic programming is all about being more aware of what is going on inside us (our thoughts and emotions), noticing our patterns of experience and then changing those patterns so they serve us rather than stop us from living the way we want to live. It's empowering to know that we have a choice in how we think and feel, often as simply as applying our focus in better ways.
ꕥ Mindfulness practice
In simple terms, mindfulness means focusing your senses on the present moment. There are different ways to practice mindfulness but one of the easy ones is to notice your body, bringing your attention to one (or more) parts of your body, and just rest your attention there without thinking or judgement. You can also be mindful of your surroundings, again bringing all your senses to it, being really present and non-judgemental (not thinking about it, just being with it).
Alternatively, you can practice mindfulness as part of a ritual or as a mindfulness meditation.
I hope this helps you in settling your occasionally overthinking mind. I love talking about these tools and helping you live a more conscious, joyful life!