Hi Dear Friend,
I hope you are having a good week? In the last few days, I was chatting with a friend and my brain went into overdrive 0-100 just like that, buzzing with questions and eventualities and outcomes A-Z.
Can you relate? Maybe you can’t but some of us are gifted in this way, we are able to compute complex scenarios and we love it.
The downside is, it is hard to learn to relax. So that’s what we will talk about today, relax and turn that brain into a tool for restful living.
Overthinking can feel like a mental trap—your mind keeps replaying past mistakes, worrying about the future, or analyzing every little detail of a situation. Instead of making progress, you get stuck in a cycle of doubt, stress, and anxiety.
If you remember our brains have an old part which is cued for survival and a new part that is primed for planning and organization. Both parts are necessary for a balanced life.
That new brain is what houses recurrent “what ifs”, scenarios and memories, imagination and potential outcomes.
In people who overthink, it can be quite overbearing and even they can feel helpless to stop it, feeling they can’t help but take over things, plan every last detail, and be over-critical of others and themselves.
The good news? You can break free from overthinking and start living a more present, fulfilling life. In this post, we’ll explore practical strategies to help you quiet your mind, gain clarity, and take action without getting lost in endless thoughts.
Why Do We Overthink?
Overthinking is often driven by fear, self-doubt, or a need for control. It might show up as:
🔹 Constantly second-guessing your decisions
🔹 Replaying conversations and worrying about how you were perceived
🔹 Imagining worst-case scenarios before they happen
🔹 Struggling to take action because you fear making the wrong choice
While thinking things through can be helpful, overthinking stops you from truly living. Instead of solving problems, it keeps you stuck in a loop of worry and inaction.
How to Stop Overthinking and Take Control of Your Mind
1. Recognize When You’re Overthinking
The first step to overcoming overthinking is awareness. Pay attention to your thoughts—are they helping you or making you feel anxious?
🔹 Ask yourself:
✔️ Am I solving a real problem, or am I just worrying?
✔️ Is this something I can control?
✔️ Will this matter a week or a year from now?
If your thoughts are going in circles without leading to solutions, it’s time to interrupt the pattern.
2. Shift from Thinking to Doing
Overthinking keeps you stuck in your head, but action brings clarity. Instead of trying to predict every possible outcome, take small, decisive steps forward.
💡 Ways to shift into action:
✔️ Make a decision within a set time limit.
✔️ Focus on progress, not perfection.
✔️ Take one small step instead of waiting for the “perfect” moment.
Action leads to confidence—the more you do, the less you overthink. I am a believer in testing things out and learning by doing. Do it already!
3. Challenge Negative Thoughts
Overthinking often comes from fear-based thoughts that aren’t even true. When you catch yourself spiraling, challenge those thoughts with logic.
🔹 Example:
❌ “I’ll probably fail if I try this.”
✅ “Even if I don’t get it right the first time, I’ll learn and improve.”
Not every thought deserves your attention. Train your mind to focus on possibilities instead of limitations.
4. Set Boundaries for Your Thoughts
If your mind keeps running in circles, set time limits for decision-making and worrying.
⏳ Try these techniques:
✔️ Give yourself 10 minutes to think about a problem—then move on.
✔️ Schedule a “worry time” each day, but don’t dwell on it afterward.
✔️ Distract yourself with an activity when negative thoughts take over. Go for a walk
By controlling when and how long you think about something, you prevent overthinking from consuming your day.
5. Focus on the Present Moment
Most overthinking is about past regrets or future fears. The key to breaking free? Living in the NOW.
🌿 Ways to stay present:
✔️ Practice mindfulness or meditation to calm your thoughts.
✔️ Engage in activities that require focus, like exercise or hobbies.
✔️ Use grounding techniques—notice what you see, hear, and feel around you. Notice.
When you’re present, your mind stops racing about what could happen and starts enjoying what is happening. I actually like the idea of looking around and identifying things in my favourite colours.
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6. Let Go of the Need for Control
Many overthinkers struggle because they want certainty—but life is unpredictable. Instead of trying to control everything, embrace the unknown. Tell yourself this out loud. I am not afraid of the unknown, I will be ok.
💡 Remind yourself:
✔️ Not everything needs a perfect plan.
✔️ Mistakes are part of growth.
✔️ You can handle challenges as they come.
Trust that you’re capable, no matter what happens.
7. Practice Self-Compassion
Overthinkers are often their own worst critics. Instead of beating yourself up, be kind to yourself.
💖 Ways to practice self-compassion:
✔️ Talk to yourself like you would a friend.
✔️ Accept that you won’t always have all the answers.
✔️ Celebrate small wins instead of fixating on what went wrong. Move forward with wisdom from your experience.
You deserve peace—don’t let overthinking steal it from you.
Final Thoughts: Live More, Think Less
Overthinking drains your energy, delays your decisions, and prevents you from truly living. But by recognizing the habit, challenging your thoughts, and focusing on action, you can free yourself from the overthinking trap.
Start small. Take a deep breath. Make a decision. Enjoy the moment.
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💬 What’s one step you’ll take today to stop overthinking? Drop your thoughts in the comments!
Until next time, stay authentic,
Stay resilient, and continue to honour your needs.
Live wholeheartedly,
Amaka
