Overthinking: Why Your Brain Won’t Stop Looping (and How to Break Free)
Have you ever caught yourself replaying the same scenario over and over again — what you said, what might go wrong, what you should have done differently?
Many of my clients tell me, “That’s just who I am. I’m an overthinker.”
But here’s the truth: overthinking isn’t who you are. It’s how your brain has learned to keep you safe.
Why We Overthink
Overthinking often looks like problem-solving, but really it’s about control. Your brain thinks, “If I anticipate every possible outcome, nothing can surprise me.”
The problem? Instead of protecting you, it leaves you exhausted, confused, and less confident in your decisions.
The Science Behind the Loops
When the mind is stressed or unsettled, something called the default mode network switches on. This is the part of the brain that wanders when we’re not focused. Add in an activated amygdala (the brain’s alarm system), and your thoughts circle around potential threats: mistakes, risks, regrets, what-ifs.
Meanwhile, the prefrontal cortex — the part of your brain that gives you perspective and clarity — becomes tired. That’s when the loops take over.
A Simple Tool: Naming the Cycle
You don’t need to fight your thoughts or make them disappear. Instead, try shifting your position in relation to them.
Next time you notice yourself spiralling, pause and say:
“I’m not solving. I’m cycling.”
This little reminder helps you step out of the loop. Then gently redirect your attention:
Look around the room and name five things you see.
Feel the ground under your feet.
Take three slow, deliberate breaths.
You’re not shutting down your thoughts — you’re leading them back to the present, instead of following them into the future.
Moving Forward
Overthinking is your brain’s way of saying: “I don’t feel safe.” The good news is, with the right tools and support, you can retrain your mind to find safety in the present moment, not in endless mental loops.
If overthinking leaves you anxious, drained, or stuck, therapies like EMDR or counselling can help your brain rewire these patterns at the root — so clarity and calm feel more natural.
