From my perspective you are really listing the three main points here.
Writing down whatever burdens us is a great way to literally transfer the energy from our thought system onto the paper.
And yes, overthinking is really pointless, at best it shows us where we need to change something. It drains us and it doesn't bring us further anyway.
Imagine only how many people are drained and worn out due to their worries alone without anything having happened at all! Merely thinking of negative outcome has full power and effect on us.
Mental Silence, as you say, is key and a necessary step we'll eventually inevitably consider:)
Looks like we think the same way.