Managing Overthinking: Quieting the Mental Noise
Do you ever find yourself replaying past conversations or worrying about what might happen next? Overthinking can feel like your mind is stuck in a loop — constantly analyzing, planning, or second-guessing.
It often starts as an attempt to feel more in control, but instead, it can leave you feeling tense, distracted, or even more uncertain. Learning to manage overthinking isn’t about stopping your thoughts altogether — it’s about finding ways to step out of the spiral and come back to the present moment.
Why We Overthink
Overthinking often shows up when you care deeply or want to make the “right” decision. Your brain is trying to protect you by preparing for every possibility. But when thoughts keep circling without resolution, they can fuel anxiety and self-doubt.
The key is learning to notice your thought patterns with awareness — not judgment — and gently redirect your focus when you realize you’re caught in them.
Try This Simple Awareness Practice
The next time you notice your mind spinning, pause and take one slow breath. Ask yourself:
“Is this thought helping me right now, or is it keeping me stuck?”
If it’s the latter, try shifting your attention to something grounding — the feeling of your feet on the floor, the sound of your breath, or an activity that engages your senses.
Over time, this practice helps you respond to your thoughts instead of being carried away by them.
A Gentle Reminder…
Everyone overthinks sometimes — it’s part of being human. With patience and practice, you can learn to quiet the mental noise and trust yourself more fully. Your mind may still wander, but you’ll have the tools to bring it gently back to center.
Rovena Sondhaus, MA, LMHC, CTP
Sondhaus Counseling Services, LLC
IIf you’d like to explore coping strategies that help calm your mind and restore balance, learn about my Coping Skills Classes for Adults at sondhauscounseling.com/class-offerings.
