Overthinking is one of the easiest habits to fall into — and one of the hardest to step out of. Your mind loops the same thoughts, tries to predict every outcome, and analyses every detail until you’re exhausted. But overthinking isn’t a sign that something is wrong with you; it’s usually a sign that you don’t feel safe, settled, or certain.
The good news: you can train your mind to slow down.
Why We Overthink
Overthinking usually happens when:
- You don’t want to make the “wrong” decision
- You’re trying to control what you can’t
- You’re avoiding uncomfortable emotions
- You feel disconnected from your intuition
- You’re overwhelmed and running on autopilot
Your mind tries to “solve” the perceived problem by thinking more — but of course, that only makes it louder.
A helpful starting point is recognising when you’ve left the present moment and slipped into mental autopilot. For simple ways to reconnect with what’s happening right now, see Practical Ways to Stay Present and Calm in Daily Life.
How Overthinking Affects You
When you stay in your head too long, you:
- Doubt everything
- Lose perspective and confidence
- Disconnect from your body
- Miss what’s actually happening in front of you
- Exhaust yourself with imagined scenarios
You don’t move forward because thinking replaces living. Your mind feels busy, but your life feels stuck.
Practical Ways to Quiet the Mind
Come Back to the Body
Overthinking is a head-level problem — so the solution starts in the body. Try:
- Noticing your feet on the floor
- Slowing your breath
- Relaxing your shoulders
- Putting your hand on your chest
Your body brings you out of loops and into the present, and even a few seconds of physical awareness can shift your internal state.
Ask Yourself: “What’s Actually Happening Right Now?”
Not what might happen. Not what could happen. Just what is.
This instantly cuts through mental noise and brings you back into yourself, even if only for a minute.. It’s a simple reset that pulls you out of overthinking and into reality.
Set a Decision Time
If you’re stuck on something, give yourself a timeframe:
“I will come back to this at 5pm and decide by 5:10.”
Once you create a simple structure, the mind stops circling endlessly. You’re no longer searching for the perfect moment — you’ve already chosen one.
When You Don’t Know What to Do — Do the Next Small Thing
Overthinking wants a perfect answer. Real life only needs the next step.
- Make a cup of tea.
- Write one sentence.
- Send the message.
- Open the document.
Small actions break overthinking loops. A simple step forward often creates the shift that thinking alone can’t give you.
Notice What You’re Avoiding
Overthinking usually hides something underneath — fear, uncertainty, disappointment, or grief.
You don’t need to “fix” the emotion. Just acknowledge it. Often the thought loop loses its intensity, because the mind no longer needs to shout to get your attention.
Remember: You can’t think your way into peace. But you can return to yourself — and from there, peace naturally follows.
If you’d like support with easing overthinking and feeling more grounded day-to-day, you can reach out through the Contact page or explore the Work With Me page to see how coaching can help.
Slán go fóill … 👋