Overthink, Much?
A message from Susan Thompson:
As a psychotherapist who helps people with Anxiety, ADHD, OCD and PTSD, I can say with total confidence that nearly everyone overthinks and it is not usually useful or helpful. So this week we talk about overthinking and how you can interrupt the cycle.
What we have for you in this newsletter:
🤔Overthink Much?
✋How to Interrupt Thought Spirals
🤝Connected Minds = Calmer Minds
📌Facts: Mind, Body and Spirit
📚Grab & Go Resources
Overthink Much?
If your brain had a frequent-flyer program, would you be Platinum Elite by now? Overthinking, also known as rumination, is the mental habit of running the same thought loops over and over, like a playlist you can’t turn off. The problem is, unlike music, these loops usually aren’t your favorite hits but probably reruns of “What if?” and “Why did I say that?” played at 2 a.m. Overthinking can make even small decisions feel like major life choices, and it’s exhausting trying to think your way out of every scenario.
Rumination isn’t just thinking a lot, it’s thinking in circles. Your mind tells you that if you just keep chewing on a problem, you’ll finally solve it, but what you actually get is mental jaw pain. Instead of clarity, you end up with more stress, less sleep, and a growing collection of imaginary arguments you’ve already won in the shower. These thought loops often masquerade as productive. They are not.
This is where therapy changes the game. Cognitive Behavioral Therapy (CBT), for example, helps you spot those thought loops and hit the mental “pause” button. Instead of letting your brain drag you down a spiral staircase, you learn how to step off the ride and reframe what’s really happening.
Breaking free from overthinking doesn’t mean thinking less, it means thinking better. So next time you find yourself trying to solve a problem in the middle of the night, try a little self-talk. “Maybe I will miss my deadline, maybe I won’t. And that’s okay. But I can’t solve this problem right now.”
Photo by Milad Fakurian on Unsplash
Interrupt the Spiral 🌀
What science suggests to calm the mind:
· 🧘♀️ Box Breathing: Inhale 4, hold 4, exhale 4, hold 4. Easy. Free. Calms your nervous system fast.
· 🐛 Name It: Saying “This is anxiety” helps the brain stop treating it like real danger.
· 🏃♀️ Do Something Small: Move your body. Fold laundry. Pet a dog. It grounds you.
· 🧠 Reframe the Fear: What if your anxious thought is just a thought, not a fact?
· 📞 Talk to Someone: Connection is great for a spiraling brain.
Photo by Yerlin Matu on Unsplash
Quote to Say to Yourself Today
“I’ve survived every anxious thought I’ve ever had.”
Facts: Mind, Body & Spirit
· Anxiety is your brain rehearsing disaster so you’re “prepared.”
· People with high-functioning anxiety often look super organized.
· Your stomach has 500 million neurons. That’s why anxiety can make you nauseous.
· Laughter lowers cortisol. 🙃
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Connected Minds = Calmer Minds
Anxious brains love company. Seriously. It’s not just about deep talks because micro-interactions matter too.
· Anxiety thrives in isolation.
· Small acts of connection = emotional magic.
· Your brain’s BFF might just be... another brain.
So, text a friend. Pet a dog. Smile at a stranger. You’re not alone and your brain needs the reminder.
Photo by Vitaly Gariev on Unsplash
Grab & Go
📚 Referrals + Resources
Love to read? This amazing website psychologistsbookshelf.com provides a ton of holistic resources for psychological well-being.
📚 Got a podcast, playlist, or product that makes you a better human? We love sharing brain-friendly finds.
📩 Email: susan@lightworkscounseling.com
Therefore, do not be anxious about tomorrow, for tomorrow will be anxious for itself. Matthew 6:34
Disclaimer: This newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical or psychotherapy advice. If you are experiencing mental health or medical issues, please contact a professional.