You’re finally sitting down to relax—but your mind won’t stop racing.
Did I say the wrong thing earlier?
What if I made the wrong decision?
I need to remember to email that client tomorrow… oh, and I forgot to switch the laundry.
Before you know it, you’ve spent 20 minutes lost in thought, feeling more anxious than before.
If this sounds familiar, you’re not alone. Overthinking is exhausting, but no matter how hard you try, you can’t seem to turn it off.
Here’s the truth: overthinking isn’t just a bad habit—it’s a sign that your nervous system is stuck in overdrive. And the way to stop isn’t by thinking harder—it’s by reconnecting with your body.
Why You Keep Overthinking (Even When You Want to Stop)
Most of us believe that overthinking means we’re trying to “solve” a problem. But more often than not, overthinking is actually a way of avoiding emotions.
Instead of feeling uncertainty, disappointment, or fear, we try to think our way out of it. Our minds go into overdrive, analyzing every detail, running through worst-case scenarios, and searching for control.
But here’s the problem: overthinking doesn’t fix anything. It just keeps you stuck in your head—disconnected from the present moment, your family, and even yourself.
How to Break Free from the Overthinking Loop
You can’t overthink your way out of overthinking. Instead, you have to shift out of your mind and into your body. Here’s a simple practice to help:
The 5-4-3-2-1 Grounding Exercise
The next time you catch yourself lost in thought, pause and do this:
Name 5 things you can see – Look around and name objects, colors, or shapes.
Touch 4 things around you – Feel the texture of your clothes, a chair, or a blanket.
Identify 3 sounds you hear – Listen for distant noises, background sounds, or your own breath.
Notice 2 things you can smell – Take a deep inhale and notice any scents around you.
Focus on 1 thing you can taste – Maybe it’s a sip of tea, a mint, or just the air in your mouth.
This exercise interrupts overthinking by anchoring you in the present moment. Instead of spiraling in your head, you’re bringing awareness back to your body and surroundings.
The Key to Feeling More Present
Overthinking won’t disappear overnight, but the more you practice pausing and tuning into your body, the easier it becomes to stay present.
Try the 5-4-3-2-1 method today, even for just a minute. You don’t have to get rid of all your thoughts—you just have to come back to the moment, one small step at a time.
With love,
KM
