When You Feel Stuck in Overthinking — How to Find Calm and Clarity

Do you ever replay conversations in your head, worry about what could go wrong, or find it hard to “switch off”? Overthinking can feel like being trapped in your own mind — exhausting and hard to stop.

The good news is: it’s not a personal flaw. Overthinking is often a sign your mind is trying to keep you safe. But with a few mindful changes, you can learn to create more peace and space inside.

🔄 Why We Overthink

Our brains are wired to protect us. When something feels uncertain, the mind races to find answers or prevent mistakes. But constant analysing keeps us stuck in anxiety — not safety.

🧭 1. Notice the Loop

The first step is awareness. When you catch yourself overthinking, pause and name it: “I’m looping right now.” Naming it helps you step back from it.

💨 2. Ground Yourself in the Present

Use the 5-4-3-2-1 grounding technique:

5 things you can see

4 things you can touch

3 things you can hear

2 things you can smell

1 slow breath

This helps shift you out of your head and into your body.

✍️ 3. Journal Your Thoughts

Writing worries down can clear mental space. Ask:

“Is this something I can control?”
If yes — note one small action.
If no — remind yourself it’s okay to let go.

💬 4. Talk It Through

Overthinking can shrink when it’s spoken aloud. Counselling offers a safe, non-judgmental space to untangle thoughts and understand what’s really underneath the worry.

🌿 5. Practice Self-Compassion

Instead of judging yourself for overthinking, try meeting it with kindness.
You’re not broken — your mind is just trying to protect you.