4 Proven Ways To Break Free From Overthinking
Ever feel trapped in a loop of endless thoughts? Stuck in the ‘what ifs’ and worst-case scenarios? You’re not alone—millions of people struggle with anxious overthinking every day. But the good news? You can stop the cycle.
Overthinking leads to stress, anxiety, and decision fatigue. It keeps you stuck in mental paralysis, constantly analyzing conversations, replaying mistakes, and worrying about the future. If you’ve ever searched for:
✅ How to stop overthinking at night
✅ Why can’t I shut off my brain?
✅ How to stop negative thoughts from taking over
✅ Best ways to quiet an anxious mind
Then this episode is for you! Today, we’re diving into 4 proven, science-backed techniques to break free from overthinking and reclaim mental peace.
💡 Here’s what you’ll learn:
- The “Future-Pacing” trick to shift from anxiety to clarity
- Why you need to stop “mind-reading” others and what to do instead
- The “No More Replays” rule to stop looping past mistakes
And more! Plus, I’ll take you through a quick Power Pause exercise to quiet your mind instantly.
Make sure to grab your FREE copy of the Stop Anxious Overthinking: 11 Keys To Break The Spiral & Reclaim Your Mental Freedom Mini Book Download it now at: https://www.megan-nolan.com/mb
Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy!
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Today we're talking about four proven
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ways to break free from
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overthinking. Welcome back to another
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episode of the Movement, Mind and Meaning
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Podcast, Mind and Body Tools to Thrive
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Beyond Depression and Anxiety. I'm your
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host, Megan Nolan, and I
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probably could have been the captain a
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few times over of the
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overthinking, not so anonymous
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club. I don't know about you. I think I
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probably. Should get a tattoo,
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give myself a gold star. Because if I'm
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good at anything, I'm really
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good at overthinking things.
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I laugh because otherwise I might cry.
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No, I'm just kidding. I it's an
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interesting thing and that's why we're
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talking about this today. Today we're
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talking about four science backed.
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Tools and techniques to help you to shift
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this habit, to stop the spiral, to
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reclaim your mental freedom, to reclaim
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your paranic energy from the
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round and round we go of the
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overthinking. So before we
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get into these four tools. I
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have created something new
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that I'm really excited about that really
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inspired this episode. So
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I have a brand new mini book. I
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have a mini book for you
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that is called Stop
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Anxious Overthinking. And so
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they are 11 keys to
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breaking the spiral and reclaiming
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your mental freedom. 11
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keys. Today we're talking about four of
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them. OK, so I don't want to give away at
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all, but make sure to go to the
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link in the show notes and grab your free
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mini book, because that's what this is
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all about. So it's the stopping the
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anxious overthinking, because hello,
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it's a thing. So.
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Have you ever had an experience where you
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did a presentation?If you listen to
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Allison's episode last week, she was
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talking about after her speaking gig and
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how her brain wanted to just go into
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the critiquing everything, right?And so
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have you ever had that experience?I
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certainly have myself. Or have you ever
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had a conversation where you go back?And
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you go over every little detail,
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or you think about something that you did
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and you think about how you could have
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done it differently and how you should
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have said this and how you could have
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done that. And really going back into it
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and going over it and over it and over it
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and over it, replaying past mistakes. Or
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maybe it's worrying about the future,
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right?Maybe you have a record month in
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your business and you're like, am I going
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to be able to repeat this?God knows, who
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knows, right?And we tend to loop into
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that. Pattern,
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right. We loop into that pattern. And as
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we know, if we are stressed about
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something, anxiety is a response to that
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stress. And so it's really important that
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we just recognize all of this and we come
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at this through our lens, right, which we
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definitely talk about in this community.
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And if you're new, welcome. It's very
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important to look through the lens of
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compassionate curiosity, right to look at
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ourselves. And learn, right?Seeing that
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this is an opportunity for growth and
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expansion and recognition of patterns
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that maybe aren't as aligned as they
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were, right?Maybe not as what you want to
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be repeating. And so it's really,
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it's not just frustrating to find
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ourselves looping in these patterns, but
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it actually. When we are fixated,
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when we're hyper fixating, it can feed
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anxiety, it can feed stress, it can feed
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depression because we tend to either, you
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know, project ourselves forward into the
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future or return back into the past and
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ruminate on stuff, right?Also something
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I'm highly skilled at.
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Again, I laugh because it's who I am,
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right?And it but it's all this
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recognition and these patterns and and
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you know, it's a skill, but it's not one
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I practice as much anymore. Thank
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goodness. Tap on the shoulder. Gold star
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to me. So today we're talking about four
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science bag techniques for you to
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stop, shift,
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change this pattern of
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overthinking. So the first technique is
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called future pacing,
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and it's all about going to the
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end and reconsidering the situation that
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you're looping about. So.
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Let's just say you have the most healthy,
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vibrant life and you're on your last day
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and you're looking back at this moment
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that you are in the midst of, that you
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are spiraling and you're questioning and
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you're doubting and you're pontificating.
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If you go to that last day and you look
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back on this thing that you are all sorts
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of focused on, fixated on, obsessed with
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in this moment, is this really going to
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matter?Is this
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really going to matter?And then if you
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back it up a little bit, is this really
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going to matter in 10 years?Is this
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really going to matter in one year?Is
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this really going to matter in a month?Is
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this really going to matter tomorrow?
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Probably not, right?And and
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if it meets all of those, definitely not.
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But if it's one of those things that
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isn't going to matter on that last day,
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why are we feeding it the way we're
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feeding it?Is the question. So we want to
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future pace. We want to Fast forward past
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the fear and really shift out
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of that very short term focus that
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can happen when we are in overthinking
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mode, right?What we're doing here is
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zooming out. You're giving yourself a
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much different perspective. And so here's
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what's interesting with this is that when
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we're experiencing stress and anxiety,
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there's actually a narrowing of your
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pupils, right?Because that's one of your
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survival. Mechanisms is hyper
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fixation of your eyesight. And so it's
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very fixated, one pointed focus because
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you got to get away from whatever it is
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that is the threat. And so when we are
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pausing here and we are zooming out,
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you're widening the lens, which is what
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happens when you're in a regulated state,
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when we shift out of fight, fight, freeze
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and fun into stay and play, into tend and
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befriend and into rest and
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digest. There's a widening of your
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pupils. You literally get more
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information. You can see more of
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what's happening. And so it's that same
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physiological, physiologically,
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what's happening in your body is what
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you're doing there. Excuse me, is what
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you're doing there when you zoom out and
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you go into the future and you're future
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pacing yourself. And so this is really
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important is, is we're giving ourselves
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this distancing, right?We're giving
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ourselves some perspective and it reduces
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the emotional intensity of it because
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you're like, no, probably not,
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probably won't be as big of a deal
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as my brain is making it out to be
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right now. Even things that are really,
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really big, usually when we
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take that wider perspective, it
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gives us that.
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Sense of clarity. It gives us that sense
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of peace, right?Because the brain is
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working to control the situation as much
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as it can. And of course, you know, when
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it comes to, for example, like,
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you know, after we've done a talk
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and our brain wants to go
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over everything so that we pick up on the
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fine minutiae of what was good, what
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wasn't good, you know, this, that or the
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other thing. Is that we're we're making
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it more likely that we perform well in
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the future. But if we go back there and
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all we can fixate on was that, you know,
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that silly joke that you made that nobody
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laughed at. But the rest of the talk was
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amazing and so many people came up to you
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and said, wow, that was incredible. But
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all you can think about is the joke that
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fell flat and you're like, I screwed it
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up. The Buddha had a beautiful quote that
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said in a field of 1000 flowers, all
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we remember is the snake is we tend to
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hyper fixate on the negative because of
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its importance in our
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survival, right?It's not important for
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you to remember the pretty flowers. It's
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important, vital, in fact, potentially in
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the case of some snakes that you
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remember the snake, right?And
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metaphorically, I hope that you're
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understanding that the snake is the joke
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that fell flat. And the flowers are the,
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you know, the round of applause that you
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got at the end, the people that were
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excited to talk to you like. So we want
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to make sure that we can zoom out. OK, so
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that's technique #1. Technique #2.
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Unless you are officially a psychic, I'm
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going to need you to stop attempting to
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read other people's minds.
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OK?One of the biggest overthinking traps
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is that we assume to know exactly what
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other people are thinking.
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Do you?Do you know exactly what they're
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thinking?No. You know, we we
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tend to have this sort of like, Oh my
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God, they must have thought I was so
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stupid when I said that. Oh my God, that
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joke was ridiculous. Oh, they didn't text
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me back. Maybe they're mad at me. Maybe
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their phone fell in the toilet. Like, you
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have no idea, right?You have no idea.
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We tend to assume the worst. And so
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that's really important, you know, And
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the reality check is, let's be real.
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Most of the time people are so in their
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head thinking about this same sort of
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stuff that they don't even notice as much
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as we think they do, right?They're
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probably so worried about their own stuff
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and thinking about themselves and how
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they're gonna show up to be judging us.
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Like it's just a thing, you know?And if
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they're judging you, then let them judge,
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because all judgment is self judgment and
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their opinion is none of your business,
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you know?And so I love that quote. I
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think it was Eckhart Tolle that other
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people, what other people. Think of me is
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none of my business. It's one of those
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ones that you gotta really like massage
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yourself into because it's a good one. So
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we want to make sure to assume
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neutrality, right?We don't. Unless you
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have clear evidence of what's going on,
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then it's really important that we don't
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waste energy filling in the
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blanks with your brain.
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Because what's happening here is actually
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what psychologists call the spotlight
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effect, right?We believe that people
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notice way more than they actually do.
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We feel like we're in the spotlight, but
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people are so in their head and thinking
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about the 842 things that they have to do
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today that they're probably not even
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noticing. So the interesting game to
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play here is the next time you find
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yourself mind reading, flip the script.
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Is what is the possible alternative
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to this?What you think is happening like
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the worst case scenario here. So in yoga,
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you know you've probably been in some
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poses where you're upside down-ish, right?
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Like a forward fold or downward dog. Or
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maybe you've done more advanced poses
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like handstand, shoulder stand,
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forearm, etcetera, etcetera. You're
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turning yourself upside down, right?And
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so the the yoga teaching
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for this. Is Pradipaksha Bhavana
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and it means to flip it on its head,
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right?And that's what we do when we
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invert our body is we essentially
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flip yourself on your head. But you're
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not, you know, most poses you're not
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actually on your head. Anyways, I don't
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need to be nitpicky. We
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turn it upside down and we get a
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different perspective, right?So
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that's the practice here is what is the
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opposite that we're playing here like
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because in the world of. In the universe,
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in the universe, where one of the laws of
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the universe is the law of polarity,
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that in any situation the opposite
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must exist. And so it's so important.
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It's like the yin and the Yang, the moon
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and the sun, you know, and all those
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things. And so if we are fabricating this
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story in our head, what is the opposite
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to that story?And so when we catch
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ourself attempting to mind read, we want
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to pause. And see what the opposite
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could be. And how does the opposite feel?
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Because I bet the opposite probably feels
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a hell of a lot better than the negative
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spiral that you were just getting sucked
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into. OK, so technique
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#3, no more replays. No
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more replays. What do I mean?
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Our mind likes to go back and go back
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and go back. And go back and go back and
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go back and then tell 42 other people
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about it and go back and go back and go
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back. And So what we are doing here is
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actually replaying the conversation,
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replaying that moment over and over in
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your head. And it's like a mental movie,
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right?And then you go and tell other
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people about it and then you're still
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pissed off about it. And then you go tell
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your sister and then you call somebody
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and you tell anyways, crowdsourcing this
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moral support for the situation, right.
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And so this is important, so.
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No more rewinding, OK?No more rewinding.
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When you catch yourself going back into
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this, ask yourself, is this hurting me?
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Is this?How does this feel right now?
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Right. Because you want to feel your
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feels right in the in the power pause
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movement. That's our core mantra is feel
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the feels. And then you take a power
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pause. If you're, you know, if you're
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feeling good and you want to expand that
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feeling, do it. If you're not feeling in
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your vibe of your vision, in the way that
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you truly want to feel, the frequency of
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your future and that expansive place that
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you want to live from. Then we need to do
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something about it, and that's what power
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pauses are. So is this helping you or is
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this hurting you, right?And so here's
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what's really interesting, because we
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want to shift our focus if it's not
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feeling good. Because what's happening
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here is when we go back and ruminate,
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which is very common when we're
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experiencing sadness and when we're in
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more of a freeze or a shutdown state,
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is we tend to go back and we loop. Back
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in the experience and we go over it and
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over it in our mind and it keeps us
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stressed because it feeds that same
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emotional reaction and response that the
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initial situation did, right?It
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recreates that because your brain doesn't
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know the difference between you having
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that lived physical experience that first
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time, that one time and every other
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842 times that you go back and
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experience it.
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842 is, you know, it might seem like a
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lot, but I'm willing to bet you've done
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it at least, you know, 42 times. OK,
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because here's what's really interesting
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is you are actually fortifying that
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pathway. When you go back and you
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repeat the scenario over and over and
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over, when you beat yourself up for the
368
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mistake again and again and again,
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you're actually strengthening that
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reaction. What?Say
371
00:14:57,340 --> 00:15:00,100
what?Yeah, you're actually making it
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more likely because you're showing your
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brain. It's something that you're
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rehearsing again and again and again. And
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it says, well, if we're doing this over
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and over, this must be important. Let's
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make this more efficient. And it
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hardwires that neural pathway and makes
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it likely when you're presented with a
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similar situation, the the pathway is
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clear going in that direction. What do
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you think's gonna happen?More likely that
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you repeat that same pattern, right?And
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then we get more fuel for the mind that's
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like, see, I told you so. You were gonna
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do it again. That's what mine
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sounds like sometimes. Maybe a little
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less piratey, but you get the idea.
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So, OK,
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well, how do I weaken my myelin sheets,
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Megan, is what you're asking, right?No, I
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mean, how do I change the pattern is also
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what you're asking if you just said that.
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You're so smart. You know about your
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brain. Good job. So yeah, that's what
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happens is when we when we do the same
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thing, we groove the same path. It's like
398
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the the grooves on a record, right?So
399
00:15:57,500 --> 00:15:59,420
you're strengthening it. And it's like
400
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when you're walking in the forest, right?
401
00:16:01,060 --> 00:16:02,740
You you walk the path and the path
402
00:16:02,740 --> 00:16:04,180
becomes more and more obvious and then it
403
00:16:04,180 --> 00:16:07,060
becomes a clear path, right?And so how do
404
00:16:07,060 --> 00:16:09,140
we shift that?Well, here's where it's
405
00:16:09,140 --> 00:16:11,340
cool, where you get to use your
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imagination for good and not evil.
407
00:16:15,660 --> 00:16:17,700
Not that rumination and overthinking is
408
00:16:17,780 --> 00:16:20,340
evil, but. You know, kind of was funny,
409
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but anyways, so we go
410
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back and we revision the scenario.
411
00:16:26,340 --> 00:16:28,940
So it's that same pratipaksha bhavana is
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we're if we're going to flip it and we're
413
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going to go a different way with the
414
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scenario and we're going to flip it on
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its head and we're going to think about,
416
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OK, I made that mistake
417
00:16:40,340 --> 00:16:42,980
and we get to practice compassion, fear
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00:16:42,980 --> 00:16:45,140
self compassion. Is that first and
419
00:16:45,140 --> 00:16:47,060
foremost, is that mindfulness, right?And
420
00:16:47,060 --> 00:16:48,900
then you might remember the the second
421
00:16:48,980 --> 00:16:51,140
pillar of fear self-compassion is is
422
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common humanity. Everybody makes
423
00:16:53,300 --> 00:16:55,460
mistakes. It's common to do this right
424
00:16:55,860 --> 00:16:58,100
and to be kind to yourself, right?And so
425
00:16:58,100 --> 00:17:00,100
then we can look at it from this renewed
426
00:17:00,100 --> 00:17:02,340
perspective of compassionate curiosity,
427
00:17:02,580 --> 00:17:04,900
non-judgmental self-awareness and you're
428
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flipping it on its head and you're like,
429
00:17:06,260 --> 00:17:08,860
well, how would I have preferred that I
430
00:17:08,860 --> 00:17:11,620
handled it right?How would I?
431
00:17:12,260 --> 00:17:14,980
Have rather behaved or what I
432
00:17:15,180 --> 00:17:17,620
what would I wish I would have said
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rather than like going back and beating
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yourself up and repeating the same story
435
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and the and the same experience and
436
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fortifying that pattern in yourself. You
437
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get to flip it and decide, oh OK, wow,
438
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you know, I wish that I had
439
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handled it more gracefully. I wish that I
440
00:17:34,980 --> 00:17:37,260
had taken a power pause, got myself
441
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centered, anchored myself, taken some
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breaths and then. Decided to
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go for whatever, whatever
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you wish actually had happened and
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rehearse that instead. Because when you
446
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rehearse that mentally rehearse that with
447
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feeling, very important with feeling,
448
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your brain doesn't know the difference
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between real and imagined. But if we're
450
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going back in there and with that feeling
451
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of Oh my God, Oh my God, I really screwed
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that up, that's a hell of a lot of
453
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feeling. And that's a strong feeling
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because when it's when it's really tapped
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into that emotional state. Of that
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regret and the frustration and the
457
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discouragement and all of that, then the
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brain tags that as highly important.
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And so it's so beautiful
460
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that you can use that
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mechanism of your brain and your nervous
462
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system to your advantage, right?So if you
463
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go back and you overthink and you're
464
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beating yourself up and you know we love
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ourselves and we're forgiving ourselves,
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we're doing that in the past. But going
467
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forward, now you know the brain science
468
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is that if you go back and you do that,
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you're making it more likely you're going
470
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to do the thing in the future, right?And
471
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so instead, what can you do to shift it?
472
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What do you want to do instead?Let's re
473
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pattern that behavior. By feeling the
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the satisfaction of oh OK, I'm so proud
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of myself. I remember to take a power
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pause. I I said, hey, I just need a
477
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second or whatever it is that you wish
478
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you would have done. And really feel
479
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yourself doing that. Feel yourself being
480
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compassionate. Feel yourself being proud
481
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that you did it. Feel yourself in your
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serene queen, serene being energy. That's
483
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like, yes, I have unshakeable presence.
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Yes, I'm the most centered and grounded
485
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person cause I do my power pauses on the
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regular and you handle it differently.
487
00:19:19,420 --> 00:19:22,100
OK, that's technique #3. No
488
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more replays. No more replays. I'm
489
00:19:25,100 --> 00:19:27,620
ready. So now we are at technique
490
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#4. Technique #4.
491
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Get out of your head and into your body.
492
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Take a power pause. I don't know.
493
00:19:38,980 --> 00:19:40,900
I wish. I kind of wish I had a New York
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accent sometimes. Apparently I just do it
495
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enough that I think I do, but I probably
496
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don't. Anyways, I digress.
497
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Overthinking is a problem. That happens
498
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in your head. And I, you know, maybe I
499
00:19:52,900 --> 00:19:54,260
don't want to call it a problem. It's a
500
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thing. It's a thing. We don't want to
501
00:19:55,940 --> 00:19:57,860
label it as a problem. But a problem is,
502
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you know, it's something generally that
503
00:19:59,620 --> 00:20:01,380
we are frustrated with and want to
504
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change. So yeah, maybe, but I don't want
505
00:20:03,620 --> 00:20:05,020
to label it as negative. So it's a
506
00:20:05,020 --> 00:20:06,900
situation, but it happens in your head.
507
00:20:07,980 --> 00:20:10,380
OK, it's it's a thing in your head. And
508
00:20:10,380 --> 00:20:12,900
so when we are in our head, as you know
509
00:20:12,900 --> 00:20:15,100
already, right, we're activated in the
510
00:20:15,380 --> 00:20:16,740
survival center of the brain. We're
511
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active in the amygdala, which is not your
512
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creative, expansive masterpiece Einstein
513
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brain. It's the Frankenstein brain where
514
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it's like problem alert, alert. And so
515
00:20:25,780 --> 00:20:28,460
we want to feel the feels. And take a
516
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power pause. Feel the feels and take a
517
00:20:30,740 --> 00:20:33,620
power pause. So that's so
518
00:20:33,860 --> 00:20:36,060
beautiful and impactful. Literally the
519
00:20:36,060 --> 00:20:38,340
fastest way to shift your inner state is
520
00:20:38,340 --> 00:20:40,660
taking a power pause, cultivating calm on
521
00:20:40,660 --> 00:20:42,940
command in any situation, right?Stopping
522
00:20:42,940 --> 00:20:45,060
stress in its tracks. To be the most
523
00:20:45,060 --> 00:20:47,460
powerful person in any room because you
524
00:20:47,620 --> 00:20:50,500
are in charge. You are taking care of
525
00:20:50,820 --> 00:20:53,220
your own needs in that moment, right?And
526
00:20:53,220 --> 00:20:55,180
these signals from our body of the
527
00:20:55,220 --> 00:20:57,140
anxiety or the overthinking, it's just
528
00:20:57,140 --> 00:20:59,060
like any other cue from your body, right?
529
00:20:59,060 --> 00:21:00,660
It's like when you're hungry or you're
530
00:21:00,660 --> 00:21:01,940
thirsty and you're like, oh, I probably
531
00:21:01,940 --> 00:21:03,740
need a snack. I need, I haven't eaten in
532
00:21:03,740 --> 00:21:05,820
a few hours. I'm kind of thirsty. I feel
533
00:21:05,820 --> 00:21:07,940
a little headache coming on. We drip
534
00:21:07,940 --> 00:21:10,100
water through the day because we drink
535
00:21:10,100 --> 00:21:11,380
water through the day. We want to take
536
00:21:11,380 --> 00:21:12,780
these little power pauses throughout the
537
00:21:12,780 --> 00:21:14,980
day. To keep yourself regulated, right?
538
00:21:14,980 --> 00:21:17,700
And when you notice that you're in the
539
00:21:17,700 --> 00:21:20,060
spirals of overthinking, and if you want
540
00:21:20,060 --> 00:21:22,180
to stop the spiral, break the spiral and
541
00:21:22,180 --> 00:21:23,860
reclaim your mental freedom, because
542
00:21:23,860 --> 00:21:26,780
you're not just looping around
543
00:21:26,780 --> 00:21:28,980
in that torturous cycle of beating
544
00:21:28,980 --> 00:21:31,780
yourself up. Which I've always,
545
00:21:31,820 --> 00:21:33,740
I've certainly been there. So I love you
546
00:21:33,740 --> 00:21:35,780
and I see you. But it's a thing that many
547
00:21:35,940 --> 00:21:38,260
high achieving, ambitious people do
548
00:21:39,060 --> 00:21:41,020
because we want to do it better next
549
00:21:41,020 --> 00:21:42,500
time. And when we don't excel at
550
00:21:42,500 --> 00:21:43,980
something, you're so used to being really
551
00:21:43,980 --> 00:21:45,420
good at something that when you screw it
552
00:21:45,420 --> 00:21:47,460
up, you're like, I'm a failure.
553
00:21:48,300 --> 00:21:50,500
What is the matter with me?No, you don't
554
00:21:50,580 --> 00:21:51,940
mean I'm not necessarily good at
555
00:21:52,020 --> 00:21:54,900
everything right away. It's OK,
556
00:21:55,020 --> 00:21:56,140
right?We want to have that common
557
00:21:56,140 --> 00:21:57,780
humanity and that forgiveness and that
558
00:21:58,580 --> 00:22:00,660
little bit of humility, right?
559
00:22:01,140 --> 00:22:03,980
So let's talk about the
560
00:22:05,700 --> 00:22:08,580
54321 grounding power pause. OK, so
561
00:22:08,580 --> 00:22:11,020
especially when we are in the
562
00:22:11,020 --> 00:22:13,540
spirals of overthinking. It's so
563
00:22:13,540 --> 00:22:16,340
important for you to come into your body
564
00:22:16,340 --> 00:22:18,100
and all power pauses take you out of your
565
00:22:18,100 --> 00:22:20,100
head into your body. But it's so
566
00:22:20,100 --> 00:22:22,340
important for us to have a tool that is
567
00:22:22,340 --> 00:22:24,780
really almost tactile in
568
00:22:24,780 --> 00:22:27,700
nature. And so this one
569
00:22:27,700 --> 00:22:30,180
is literally so easy. You've probably
570
00:22:30,180 --> 00:22:32,020
heard of it before. It's pretty popular.
571
00:22:32,260 --> 00:22:35,060
And so we want to look around and label
572
00:22:35,060 --> 00:22:37,620
or in your head or out loud, say five
573
00:22:37,620 --> 00:22:40,460
things that you can see. So do it with
574
00:22:40,460 --> 00:22:43,140
me, phone. Ring
575
00:22:43,140 --> 00:22:46,100
light, refrigerator, magnets,
576
00:22:46,580 --> 00:22:49,380
box. Take a breath.
577
00:22:49,780 --> 00:22:51,380
So we go five things that we can see.
578
00:22:52,420 --> 00:22:54,820
Four things that you can touch. Shirt,
579
00:22:56,260 --> 00:22:56,980
necklace,
580
00:22:58,900 --> 00:23:00,340
slippers underneath my feet,
581
00:23:01,860 --> 00:23:04,740
hair. OK, four things that you can
582
00:23:04,740 --> 00:23:07,540
touch. Keep breathing. 3
583
00:23:07,540 --> 00:23:10,420
sounds that you can hear. I
584
00:23:10,420 --> 00:23:13,300
hear a dog barking. I hear wind.
585
00:23:15,780 --> 00:23:18,460
I hear birdies. OK,
586
00:23:19,300 --> 00:23:22,020
so five things we can see, four things we
587
00:23:22,020 --> 00:23:24,420
can touch, three things we can hear, two
588
00:23:24,420 --> 00:23:25,300
things you can smell.
589
00:23:28,020 --> 00:23:30,900
I can smell lotion or maybe
590
00:23:30,900 --> 00:23:32,660
my hair, my hair,
591
00:23:33,900 --> 00:23:36,660
and I can smell my
592
00:23:36,660 --> 00:23:39,540
house. OK. And then number one,
593
00:23:40,020 --> 00:23:42,140
take one slow, big, deep breath.
594
00:23:46,380 --> 00:23:47,500
Let's do it again. We're going to breathe
595
00:23:47,500 --> 00:23:48,180
in for four,
596
00:23:51,780 --> 00:23:52,420
hold for two,
597
00:23:54,500 --> 00:23:55,740
exhale for six, out the mouth.
598
00:24:03,050 --> 00:24:04,410
So what we're doing here is instantly
599
00:24:04,410 --> 00:24:06,130
shifting you out of your head, into your
600
00:24:06,130 --> 00:24:08,890
body, into the present moment, stopping
601
00:24:08,890 --> 00:24:11,090
the cycle of overthinking in its.
602
00:24:11,380 --> 00:24:13,380
Tracks. So if you're watching this power
603
00:24:13,380 --> 00:24:16,100
pause on YouTube, this is actually part
604
00:24:16,100 --> 00:24:18,180
of a full episode titled
605
00:24:18,420 --> 00:24:21,180
4 Science-backed Ways to
606
00:24:21,220 --> 00:24:24,100
Stop Overthinking. Oh, to break free from
607
00:24:24,140 --> 00:24:26,660
overthinking. Pardon me. But actually,
608
00:24:27,060 --> 00:24:29,740
if you haven't already, go ahead and
609
00:24:29,740 --> 00:24:32,340
grab my brand new mini book. So I have a
610
00:24:32,340 --> 00:24:34,340
brand new free mini book called Stop
611
00:24:34,340 --> 00:24:37,140
Anxious Overthinking and there's 11 keys.
612
00:24:37,460 --> 00:24:39,460
We're going over 4 here, but we go over
613
00:24:39,460 --> 00:24:41,660
more of we go them in more depth in the
614
00:24:41,700 --> 00:24:43,500
free mini book. So make sure to check out
615
00:24:43,500 --> 00:24:45,620
the link in the show notes to grab that
616
00:24:45,620 --> 00:24:47,780
free mini book. So
617
00:24:49,060 --> 00:24:51,060
those are the four techniques that I
618
00:24:51,060 --> 00:24:53,140
wanted to share with you today. And I
619
00:24:53,140 --> 00:24:55,900
really know that when you
620
00:24:55,900 --> 00:24:58,540
use these, it will bring you
621
00:24:58,900 --> 00:25:01,780
so much more peace,
622
00:25:02,100 --> 00:25:04,100
so much more feeling of.
623
00:25:06,500 --> 00:25:09,300
A reclamation of your mental freedom
624
00:25:09,300 --> 00:25:12,180
and spaciousness. Because right now,
625
00:25:13,420 --> 00:25:15,300
when we get looped into these patterns of
626
00:25:15,300 --> 00:25:17,780
overthinking, we are
627
00:25:18,180 --> 00:25:21,140
feeding those thoughts, we're feeding
628
00:25:21,140 --> 00:25:23,140
the worries, we're feeding the fears,
629
00:25:23,620 --> 00:25:25,700
and that is
630
00:25:26,340 --> 00:25:29,060
giving your energy to that. It's really
631
00:25:29,060 --> 00:25:31,060
perpetrating more of that because what we
632
00:25:31,060 --> 00:25:33,860
focus on grows, right?And I know that
633
00:25:33,860 --> 00:25:36,500
it's. Can feel really challenging to
634
00:25:36,500 --> 00:25:38,540
break, and that's why these are pattern
635
00:25:38,540 --> 00:25:40,900
interrupts in the moment. Very fast, very
636
00:25:40,900 --> 00:25:43,380
effective, very doable, very realistic,
637
00:25:43,780 --> 00:25:46,740
because these are patterns and you can
638
00:25:46,740 --> 00:25:48,220
shift them. You've just learned about
639
00:25:48,220 --> 00:25:50,180
rewiring your brain, right?This is so
640
00:25:50,180 --> 00:25:52,660
incredible. Your brain is malleable
641
00:25:52,660 --> 00:25:55,060
plastic, right?Neuroplasticity is what
642
00:25:55,060 --> 00:25:57,660
it's called. And so it's so important to
643
00:25:57,660 --> 00:25:59,620
remember that you're not destined to
644
00:25:59,620 --> 00:26:01,460
this, right?It might be a habit that
645
00:26:01,460 --> 00:26:03,540
you've practiced and therefore the path
646
00:26:03,540 --> 00:26:06,180
is worn, right?And so it's one of those
647
00:26:06,180 --> 00:26:07,780
things that it takes time, it takes
648
00:26:07,780 --> 00:26:10,380
mental repetition, it takes practice just
649
00:26:10,380 --> 00:26:12,780
like anything else in order for us to
650
00:26:12,780 --> 00:26:14,700
master this, in order for us to catch
651
00:26:14,700 --> 00:26:17,020
ourselves in it. And and truth be told,
652
00:26:17,060 --> 00:26:18,580
is that, you know, more than likely we're
653
00:26:18,580 --> 00:26:21,380
never gonna eradicate this completely,
654
00:26:21,380 --> 00:26:24,140
right?It's something that. You'll
655
00:26:24,140 --> 00:26:27,060
learn to catch more quickly and and be
656
00:26:27,060 --> 00:26:29,780
more compassionate with while you're
657
00:26:29,780 --> 00:26:32,020
doing it and when you catch yourself in
658
00:26:32,020 --> 00:26:34,540
those patterns so that you can stop the
659
00:26:34,540 --> 00:26:36,900
spiral, that you can reclaim that mental
660
00:26:36,900 --> 00:26:39,860
freedom more quickly, right?And and
661
00:26:40,020 --> 00:26:42,740
find compassion with more ease, with more
662
00:26:42,740 --> 00:26:45,260
grace. Because when the
663
00:26:45,260 --> 00:26:48,100
mind has its way, it wants us to just
664
00:26:49,780 --> 00:26:52,580
over and over, right?And now you know why
665
00:26:52,580 --> 00:26:55,340
that is likely happening because it's
666
00:26:55,340 --> 00:26:57,860
happened. And so that's what I wanted to
667
00:26:57,860 --> 00:26:59,540
share with you today. I really hope that
668
00:26:59,540 --> 00:27:01,180
those were super insightful. Again, those
669
00:27:01,180 --> 00:27:04,060
are four of the 11 keys to truly doing
670
00:27:04,060 --> 00:27:06,340
this and making a massive shift in your
671
00:27:06,340 --> 00:27:09,060
life, in your energy, in your cultivation
672
00:27:09,180 --> 00:27:11,220
of an unshakable presence so that you can
673
00:27:11,220 --> 00:27:13,220
be the centered person, the grounded
674
00:27:13,220 --> 00:27:15,460
person that. In the vibe of your vision,
675
00:27:15,460 --> 00:27:17,780
the fully expressed, fully confident,
676
00:27:17,780 --> 00:27:20,020
fully true to yourself, in integrity with
677
00:27:20,020 --> 00:27:21,780
your values, like showing up from that
678
00:27:21,780 --> 00:27:24,740
place of who you really are and not
679
00:27:24,740 --> 00:27:26,700
letting anxiety and sadness and
680
00:27:26,700 --> 00:27:29,380
depression and stress run the show
681
00:27:29,380 --> 00:27:31,940
anymore. How does that
682
00:27:31,940 --> 00:27:34,420
sound?Because that's what's
683
00:27:34,540 --> 00:27:37,220
available to you 1000%. Believe me, I
684
00:27:37,220 --> 00:27:39,140
know this because that's what happened
685
00:27:39,220 --> 00:27:41,460
for me, right?It used to be that anxiety
686
00:27:41,460 --> 00:27:42,980
was running the show and it was running
687
00:27:42,980 --> 00:27:44,980
the show underneath the surface and I was
688
00:27:44,980 --> 00:27:46,900
frustrated with it. And it was just, it
689
00:27:46,900 --> 00:27:49,220
was my, it was my vibe. It was my
690
00:27:49,220 --> 00:27:51,060
predominant emotion and it did not feel
691
00:27:51,060 --> 00:27:52,820
good. I will tell you that. And I will
692
00:27:52,820 --> 00:27:54,740
tell you that I spent way too long with
693
00:27:54,740 --> 00:27:57,700
it running the show and. Which is
694
00:27:57,700 --> 00:27:59,540
why I am clearly getting passionately
695
00:27:59,540 --> 00:28:01,100
fired up about this right now, because I
696
00:28:01,100 --> 00:28:03,820
don't want that to be the case for you. I
697
00:28:03,900 --> 00:28:05,540
don't want it to last as long as it did
698
00:28:05,580 --> 00:28:08,100
for me. Please, for the love of all
699
00:28:08,100 --> 00:28:10,740
things holy. I mean, you're listening to
700
00:28:10,740 --> 00:28:12,420
the podcast, and if you got this far,
701
00:28:13,060 --> 00:28:15,420
then I know you care, right?I know you
702
00:28:15,420 --> 00:28:17,060
really care about your mental health. I
703
00:28:17,060 --> 00:28:18,660
know that you know it's important. I know
704
00:28:18,660 --> 00:28:19,780
that you're part of this mission of
705
00:28:20,100 --> 00:28:22,820
redefining success by prioritizing your
706
00:28:22,820 --> 00:28:24,980
health and your happiness. So.
707
00:28:26,020 --> 00:28:27,540
Thank you for being here. Make sure to
708
00:28:27,540 --> 00:28:29,780
grab the freebie. Show notes. Grab it.
709
00:28:29,780 --> 00:28:32,020
Grab it. Totally free. Brand new mini
710
00:28:32,020 --> 00:28:34,500
book. I think I just named it that so I
711
00:28:34,500 --> 00:28:37,300
could call it the mini book. Anyways,
712
00:28:37,620 --> 00:28:39,940
I hope I made you laugh. I hope I help
713
00:28:39,940 --> 00:28:41,700
you grow a few new brain cells in there.
714
00:28:42,340 --> 00:28:43,940
I am so grateful for you. Please share
715
00:28:43,940 --> 00:28:46,180
this episode with anyone that you know
716
00:28:46,180 --> 00:28:49,100
that might really benefit from this. Any
717
00:28:49,100 --> 00:28:50,620
just take a wild shot in the dark. Do you
718
00:28:50,620 --> 00:28:52,300
know anybody that is passionate,
719
00:28:52,300 --> 00:28:54,900
ambitious, really driven?I guarantee you
720
00:28:54,980 --> 00:28:57,180
they overthink from time to time. OK, so
721
00:28:57,180 --> 00:28:58,820
they probably could benefit. They maybe
722
00:28:58,820 --> 00:29:00,020
haven't come out and been like, I'm an
723
00:29:00,020 --> 00:29:02,020
overthinker, Megan. I mean, whatever your
724
00:29:02,020 --> 00:29:04,980
name is. But chances are you
725
00:29:04,980 --> 00:29:06,340
can just take a wild shot in the dark.
726
00:29:06,340 --> 00:29:07,740
Just be like, hey, I started listening to
727
00:29:07,740 --> 00:29:09,420
this awesome podcast. You know, she's all
728
00:29:09,420 --> 00:29:10,740
about supporting people who are very
729
00:29:10,740 --> 00:29:12,540
passionately going after their goals and
730
00:29:12,540 --> 00:29:14,540
sometimes get tripped up by the mental
731
00:29:14,540 --> 00:29:16,340
banter that's happening in their head all
732
00:29:16,780 --> 00:29:19,140
the time. I would appreciate that a lot.
733
00:29:19,540 --> 00:29:21,700
Anyways, that's all for today. Love you a
734
00:29:21,700 --> 00:29:22,340
lot. Bye.
