You know that loop your mind gets stuck in, the one that replays conversations, decisions, or tiny details until you feel completely drained?
You tell yourself to stop thinking about it, but the thoughts keep coming back louder. It can feel like your brain has a mind of its own.
If this sounds familiar, you’re not alone. Overthinking is one of the most common experiences we see in therapy, especially when anxiety or stress levels are high. And while it can feel impossible to switch off, there are clear reasons why your brain does it and gentle ways to help it rest.
Why the Brain Overthinks
Overthinking isn’t a flaw or a sign of weakness. It’s a form of self-protection.
When your brain senses uncertainty or threat, emotional or physical, it looks for control. Thinking becomes its way of trying to solve, predict, or prevent pain.
That’s why your mind often races most when:
- You feel unsure about a decision
- You’ve made a mistake or fear you have
- You’re waiting for something that’s out of your hands
- You care deeply about the outcome
The brain keeps turning the same problem over, believing that if it finds the right answer, you’ll finally feel safe. The trouble is, safety rarely comes from finding the “perfect” answer. It comes from calming the body and teaching your brain that you can handle uncertainty.
The Cycle That Keeps It Going
Overthinking feeds anxiety, and anxiety feeds overthinking.
Your body senses danger, so your thoughts accelerate. Then those racing thoughts confirm the danger, which sends more stress signals to your body. It’s a closed loop that can leave you exhausted and tense, even when nothing is actually happening around you.
What Helps Break the Loop
You don’t need to “stop thinking”, you just need to change your relationship with your thoughts. These steps can help you start.
1. Name What’s Happening
Say to yourself, “This is my brain trying to keep me safe.”
It sounds simple, but naming it interrupts the automatic cycle and reminds you there’s nothing “wrong” with you, just an anxious mind doing its job a little too enthusiastically.
2. Bring Your Focus Back to the Body
Anxiety lives in the body first.
Try noticing your feet on the floor, your breath moving in and out, or the feel of your hands resting on your lap.
Grounding this way helps the nervous system realise you’re not in danger right now, even if your thoughts say otherwise.
3. Limit “Mental Replay” Time
If your mind starts spinning about the same thing, set a boundary: “I’ll think about this for 10 minutes, then come back to it later.”
It’s not about suppressing thoughts. It’s about gently retraining your brain to let go when it’s not helping.
4. Get Curious, Not Critical
Instead of asking, “What’s wrong with me?”, try “What am I scared might happen?”
Curiosity softens the harshness of self-judgment and helps you uncover the real fear underneath the loop.
5. Talk It Through
Sometimes overthinking signals that you’re carrying too much alone.
Therapy can help you unpack those fears, understand your triggers, and learn techniques to calm the mind and body together.
You can read more about how our Anxiety Therapy works, or explore our full range of Therapy Services.
Overthinking isn’t the enemy. It’s your brain trying to protect you with the only tool it knows: more thinking.
Once you start showing it that calm can come from presence, not control, those racing thoughts lose their grip. It’s not instant, but it’s possible.
With the right support and small, consistent steps, peace stops being something you chase and becomes something you can return to.
