If you’re tired of the constant mental whirlwind in your head, here are 3 tips to help you stop overthinking and start to reclaim your peace.

Tip #1 – Notice, Notice, Notice

This is the mantra I use with all my clients: notice, notice, notice. You can’t change what you don’t know about, so the first step to stopping overthinking is to notice when and where it happens. Is it triggered by specific situations or times of day? Once you start recognising these patterns, you gain the power to do something about it.

Begin by simply observing yourself: “I’ve just noticed that I’m overthinking, and my thoughts are spiralling.” The more you notice, the more you can intervene.  Ask yourself, “What was going on for me? What emotions was I feeling? What thoughts kept looping in my mind?”  Writing these down not only brings clarity but also helps break the cycle of overthinking. Journalling has been an absolute game-changer for me and many of my clients. 

If you want to journal, but don’t know where to start. Don’t worry, I have a free mini-course designed to get you started. In just 1.5 hours, you can learn the basics and begin using journaling as a powerful tool against overthinking.  Click HERE to enrol for FREE.

Tip #2 – Use an Anchor

When overthinking takes over, it’s often because your mind is either stuck in the future, worrying about things that might never happen. Or dwelling on the past, replaying events that you can’t ever change. An anchor can help you stop overthinking by pulling you back to the present moment and grounding you into the here and now.

Simple ways to anchor yourself are:

• Breathing exercises – try making your out-breath longer than your in-breath; this helps balance your nervous system and brings you back to a state of calm.

• The 5-4-3-2-1 grounding exercise: 5 things you can see. 4 things you can touch. 3 things you can hear. 2 things you can smell and 1 thing you can taste. Read more about this HERE.

• Use a sensory anchor – something physical that connects you to the present moment. For example, smell your favourite essential oil or hold a smooth palm stone in your hand. These tools are incredibly effective in helping you shift from a state of overthinking to being present in the now.

Tip #3 – Acknowledge Emotions Under the Surface

Overthinking often serves as a distraction from uncomfortable emotions lurking beneath the surface. We retreat into our minds, where thinking takes precedence over feeling, in an attempt to avoid emotions that may be difficult to face.

Next time you find yourself overthinking, pause and ask: “What emotions am I avoiding right now?” Naming these emotions out loud can be powerful. If you can name them, you can tame them. This simple act of acknowledgment can reduce their intensity and help you process what you’re really feeling, rather than masking it with overthinking.

If you are new to naming your feelings, you can download my FREE Feelings Wheel

There you have it—three quick tips to stop overthinking. I’d love to hear how these strategies work for you, so feel free to share your experiences!

If you want to do more of this work, you might want to join my therapeutic membership: The Heart Space. We launch on Thursday, September 12th, and the waiting list is growing fast! Join the wait list now and you will benefit from the reduced founder’s rate of just £29 a month (limited time offer). Find out more HERE.

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