I’m writing this series on overthinking to help reframe the narrative around this common habit—not as a flaw, but as something that can be understood and managed.
We all do it.
A conversation replays in our head.
A decision loops endlessly.
Sleep disappears.
That’s overthinking.
But here’s the thing: overthinking isn’t just a bad habit—it’s often misunderstood.
In this post, let’s gently unpack some myths vs facts, so we can stop blaming ourselves—and start supporting ourselves.
Myth #1: “Overthinking cannot be stopped.”
Fact: Overthinking is usually a sign of emotional overload—and it can be managed.
So, why is it more than just “thinking too much”?
When you’re emotionally flooded or anxious, your brain tries to find safety by running scenarios. To the brain, this feels like control—but really, it’s just looping.
You’re not weak. You’re overwhelmed.
And your brain is trying to help, in the only way it knows how.
Think of it like a car stuck in the mud—spinning its wheels, trying to get traction. These tools help you step out of the spin and get back on solid ground.
You Are Not Your Brain
You’ve probably said “my brain” just like you say “my pencil.”
Why? Because you are not your brain.
That’s an important clue.
All jokes apart, the key is not to fight the thought or force it to stop.
The key is to gently disengage from the loop and return to yourself.
How do you do this?
Before you jump into tools, pause and ask yourself:
“What is the benefit of this thought loop?”
If there’s a benefit—maybe a plan forms—capture it.
Write it down. Then say this aloud to yourself:
“The thought is safe. I’ve stored the plan. It’s okay to rest now.”
But if the loop is just spinning without helping—try one of these gentle tools.
Important note: This isn’t a quick fix.
These strategies work—and they get stronger with practice. Like training a muscle.
1. The “Name It” Strategy
When a thought keeps looping, say aloud:
“Right now I’m having the thought that...”
Example:
“Right now I’m having the thought that I’ll mess this up.”
Why this helps:
This small phrase creates healthy distance. It reminds you: “I am not my thought.” You’re the observer—not the storm.
2. Finger Tapping + Affirmation
Tap each finger to your thumb while repeating a calming phrase:
“I am here... I am safe... This will pass... I can handle this.”
Why this helps:
This combines bilateral stimulation with self-soothing touch. It grounds you in the present moment.
3. Box Breathing (4x4x4x4 Method)
-
Inhale for 4 counts
-
Hold for 4
-
Exhale for 4
-
Hold for 4
Repeat for 2–3 minutes.
Why this helps:
It sends a rhythmic safety signal to your nervous system. Calm body = calm mind.
Start Where You Are
You don’t have to master all of this at once.
Just start with one.
Maybe tonight, when the loop begins, you’ll name it. Or tap your fingers. Or breathe into the pause.
You deserve peace—not pressure.
Start small. One breath, one thought, one choice at a time.
Hope this helps. Try one of these and let me know what shifts for you.
Your brain is busy—but you are still in charge.
