Breaking the Cycle of Overthinking: Practical Steps for Everyday Calm

tialwebber
Jan 22
1 min read

Why overthinking feels endless

Ever replay a conversation in your head ten times, or imagine every possible worst-case scenario before breakfast? You are not alone. Overthinking is a common struggle especially with work, family, friends, finances and the fast pace of modern life.

Your brain thinks it’s helping by planning for everything, but overthinking often fuels anxiety rather than solving problems.

Practical steps to calm your mind

1. Pause and breathe- When thoughts spiral, try a short breathing exercise. Even 60 seconds of focus on your breath can interrupt the cycle.

2. Name it- Label the thought: “I’m overthinking about the meeting.” Recognising it helps you step back.

3. Check which brain is in charge- When thoughts start racing, pause and ask, “Is this my anxious brain or my settled brain talking?” If it is anxiety, slow your breathing and bring attention back to what is actually happening right now.

4. Focus on action, not rumination- Ask: “Is there a practical step I can take right now?” If yes, act. If not, note it and release it.

5. Engage your body- Movement, stretching, or a quick walk can break repetitive thinking loops.