Ever find yourself trapped in a loop of endless thoughts? Replaying past conversations, worrying about the future, or obsessing over what someone might think about you? Yeah, me too.
Overthinking is exhausting. It fuels anxiety, makes decision-making impossible, and robs you of peace. I used to think it was just part of who I was—until I discovered four science-backed techniques that actually help break the cycle.
I dive into all of them in my latest podcast episode, "4 Proven Ways to Break Free from Overthinking"—you can check it out right here on YouTube or here on Podcast platforms But if you’re looking for a quick breakdown, keep reading.
1. Future-Pacing: Fast-Forward Past the Fear
Overthinking thrives on short-term panic—the “What if I mess up?” or “What if this goes wrong?” thoughts. But zooming out helps you see the bigger picture.
Next time your brain spirals, ask yourself:
✅ Will this still matter in a week? A month? A year?
- If no, let it go.
- If yes, shift focus to what you can control.
This simple mental shift shrinks anxiety’s power and gives your brain permission to move on.
2. Stop “Mind-Reading” Other People
One of the biggest overthinking traps? Assuming we know what others are thinking.
- “They probably think I sounded stupid.”
- “They didn’t text back—maybe they’re mad at me.”
Reality check? 99% of the time, people are too busy thinking about themselves. Instead of assuming the worst, assume neutrality. Unless you have clear evidence, don’t waste your energy filling in the blanks.
3. The “No More Replays” Rule
I used to replay past conversations like a never-ending mental movie. I’d analyze every little thing I said, wondering if I should have said it differently. Sound familiar?
Here’s the fix: No more rewinding.
Before you start overanalyzing, ask:
🛑 Is thinking about this helping me or hurting me?
- If it’s hurting, redirect your focus to something you can actually change.
4. The Power Pause: Get Out of Your Head & Into Your Body
Overthinking is a head problem—so the fix is reconnecting with your body.
Try this 60-second Power Pause whenever your mind won’t shut up:
1️⃣ Look around and name 5 things you see.
2️⃣ Touch 4 things near you.
3️⃣ Listen for 3 different sounds.
4️⃣ Notice 2 things you smell.
5️⃣ Take 1 deep breath—in for 4, hold for 2, out for 6.
This brings you back to the present moment—breaking the overthinking loop instantly.
Ready to Break Free from Overthinking? Watch the Full Episode!
These techniques work, but they’re even more powerful when you put them into action. I break them down with real examples in my YouTube episode:
🎥 Watch "4 Proven Ways to Break Free from Overthinking" now! or Listen here on Podcast platforms
And if you want a step-by-step guide to stopping anxious overthinking, grab my free Stop Anxious Overthinking Mini-Book here.
