Why Overthinking Happens — And 4 Ways to Stop the Spiral

Overthinking is your brain trying to solve a problem that doesn’t actually need solving — at least not right now.
It’s a form of mental “hyper-focus” designed to keep you safe, but it often leaves you feeling stuck and overwhelmed.

Here’s why it happens and how to soften the spiral:

1. Your Mind Wants Certainty

Overthinking is often triggered by fear of the unknown.
Your brain tries to predict every outcome to avoid discomfort.

2. Your Nervous System Is Activated

When you’re anxious, thoughts become louder and faster.
The goal is protection — not logic.

3. You’re Carrying Too Many “What Ifs”

Your mind tries to prepare for possibilities that may never happen.

How to Break the Cycle

• Try the “Name & Notice” technique

“I’m having anxious thoughts about ____, and that’s okay.”
It creates distance without judgment.

• Move your body

A 30-second stretch interrupts the spiral.

• Set a ‘worry window’

Give yourself permission to think about the problem later — not now.

• Use grounding tools

Shift from your mind into your senses: sight, touch, breath.

Overthinking isn’t a character flaw. It’s a nervous system asking for safety.