The other day, I finally had a quiet moment — no calls, no emails, no nothing.
But of course, my mind immediately jumped to, “Did I forget to reply to that message?” or “What if I totally messed up that project presentation?”
Why does this happen?
Why is it that even when the world around us slows down, our brain decides it’s the perfect time to go full speed?
Overthinking is like an uninvited guest. It stays too long, eats all the snacks, and makes you question your entire existence. (Fun!)
And honestly, it doesn’t just waste time — it slowly eats away at your energy, your peace, and sometimes even your health.
So lately, I’ve been trying different ways to break the cycle. Let me share a few things that have helped (a little).
First: Notice What’s Happening
Sometimes, I catch myself replaying the same scene in my head… like a broken YouTube loop.
And when I do, I ask:
“Wait, how is this making me feel right now?”
Usually? Anxious. Irritable. Or just plain stuck.
I realized that spotting the emotional pattern early is key. (Otherwise, I just keep spiraling.)
Second: Get Distracted (On Purpose)
One thing that helps: doing anything that demands my full attention.
Not just scrolling social media — real things, like:
- Trying out a complicated new recipe.
- Joining a random dance class.
- Painting badly on purpose. (Seriously, it’s hilarious.)
At first, it feels impossible to focus. But if I schedule even 30 minutes for something else, my brain slowly catches up.
Third: Breathe Like You Mean It
Sounds cheesy, but deep breathing actually works.
When my mind won’t shut up, I sit down, close my eyes, and just… breathe.
One hand on my chest, one on my belly. Inhale slowly. Exhale even slower.
It feels silly the first time, but it’s surprisingly calming.
(I try to sneak this in three times a day, even if I’m just pretending to listen during meetings. Shh.)
Fourth: Meditate (Even If You Suck at It)
Meditation sounded intimidating at first.
But I found out you don’t need candles, fancy music, or a guru.
Just five minutes. A quiet spot. Breathing. And gently dragging your mind back when it wanders.
Honestly, sometimes I get bored or fall asleep. But somehow, it still helps. Weird, right?
Fifth: Zoom Out a Little
When I catch myself worrying about tiny disasters, I ask:
“Will I even remember this in five years?”
Most of the time?
Nope. Not even close.
It’s like obsessing over the wrong pizza topping. Completely pointless.
Sixth: Help Someone Else
One day, instead of spiraling, I picked up groceries for a sick neighbor.
Instant mood shift.
Apparently, shifting focus from “me me me” to “how can I help” is like an overthinking reset button.
(And bonus: they gave me cookies.)
Seventh: Tame Those Automatic Negatives
Those sudden, panicky thoughts? I call them “mental mosquitoes.”
They buzz in, bite you, and leave you itching.
What I do now:
- Catch them fast (“Ah, a mosquito thought!”)
- Write it down.
- Challenge it with a better, kinder thought.
For example:
Instead of “I’m going to mess this up,” I tell myself, “I’m doing the best I can right now.”
Eighth: Celebrate Tiny Wins
Whenever I survive a week without catastrophizing something ridiculous, I jot it down.
Even small stuff counts: cleaned my desk, drank enough water, didn’t text my ex.
When I look back at the list, it’s like… wow, maybe I’m not a total disaster after all.
Ninth: Stay Right Here
I’m not always in the mood to meditate, so sometimes I just… pay attention.
To whatever is happening now:
- The way coffee smells when it’s brewing.
- The feeling of sun on my face during a walk.
- The weird satisfaction of folding laundry perfectly.
It’s surprisingly grounding.
Tenth: Try on New Perspectives
Sometimes, I write down my worst-case worries and ask:
“Is this really likely? Or am I just inventing scary movies in my head?”
Half the time, reality is way less dramatic than my imagination. (Phew.)
Eleventh: Take Tiny Actions
Overthinking loves indecision.
Taking one small step — making a call, sending a text, writing a list — kills the “what if” machine.
Even if it’s messy action. Especially if it’s messy action.
Twelfth: Be Kind (to Yourself)
I used to think beating myself up would somehow make me “better.”
Spoiler: It doesn’t.
Now, when the guilt storms start, I tell myself something cheesy like, “Hey, you’re doing your best.”
Corny? Definitely.
Helpful? Weirdly, yes.
Thirteenth: Accept That Fear Is a Package Deal
I finally realized:
Life comes with uncertainty.
Always has. Always will.
Trying to control everything is like trying to hold water in your hands — impossible, messy, and exhausting.
Accepting this doesn’t fix everything. But it makes things a little less heavy.
Fourteenth: Ask for Backup
If overthinking gets too loud, I reach out.
A friend, a therapist, even just talking to someone who reminds me I’m not alone helps a ton.
(And sometimes they remind me that half the stuff I’m worried about isn’t even real yet.)
Anyway.
I’m still not a Zen master or anything.
But little by little, it feels like I’m getting better at catching myself before the spiral gets out of control.
And maybe — just maybe — it’s okay not to have it all figured out.
What about you?
Have you found your own way to quiet the noise sometimes?
