Softening the Spiral: How to Calm an Overthinking Mind
You ever catch yourself thinking about the same thing over and over… and over? Yeah, same. Overthinking sneaks up on all of us. One second you’re replaying a conversation from two days ago, the next you’re planning for things that may never happen. It’s exhausting, right?
Here’s the truth: overthinking feels like you’re being responsible, but really, it’s just spinning your wheels. Nothing gets solved, and you end up stressed and stuck.
So what helps? Honestly, keeping it simple:
1. Catch it early. As soon as you notice that mental loop starting, call it out: “Okay, I’m spiraling.”
2. Ask yourself: can I do anything about this right now? If yes — do it. If not, move on.
3. Brain dump. Write it down. Get it all out of your head so it doesn’t feel so heavy.
4. Move. A short walk or even just standing up and stretching can shake off that mental clutter.
5. Do something that makes you smile. Text a friend, put on a feel-good playlist, watch something funny.
At the end of the day, overthinking won’t give you control — but learning to pause, breathe, and trust yourself will. You’ve got this.