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Breaking Free from the Overthinking Trap

Autorenbild: Gesine van AckerGesine van Acker

My dear friend,

 

Lots of people worry and overthink. But for some it is more intense than for others: Does your mind spin in endless circles, dissecting every word, every situation, every possibility. I also know how exhausting that can be. It keeps you up at night, makes small worries feel insurmountable, and steals the joy from your present moments. Believe me, I get it—I’ve been there too.

But I want to share with you some strategies that have truly helped me quiet my own mental chatter. Think of this as a warm cup of tea and a comforting chat from me to you. Let’s take a deep breath together and start breaking free from that exhausting cycle. It is all based on science - you can find more from the Psychologist Dr. Ethan Kross.

 

1. Shift Your Perspective with Awe

One of the simplest ways to calm an anxious mind is to step outside yourself. Look at the sky, watch the clouds, observe the way the trees sway in the wind. When I feel overwhelmed, I remind myself of how vast the universe is. Billions of people live on this planet, each with their own struggles, their own joys. In the grand scheme of things, the problem consuming my mind is just a tiny speck.

Try it—when you catch yourself spiraling, step outside, look at the stars, and remind yourself of how small (and temporary) this moment truly is.

 

2. Let Nature Be Your Therapist


A walk in nature can make you feel so much better.
A walk in nature can make you feel so much better.

There’s something incredibly soothing about being in nature. Scientists have proven that even just looking at pictures of natural landscapes can reduce stress. But nothing beats actually stepping outside and breathing in fresh air. Go for a walk, touch a tree, listen to birdsong. Nature has this magical way of reminding us that life moves forward no matter what.

When your thoughts feel too loud, take them for a walk. Let the rhythm of your steps quiet the noise in your mind. I do this a lot, it usually take about 20 minutes and then my mind become calmer.

 

3. Talk to Yourself Like You’d Talk to Me

You wouldn’t be cruel to me if I came to you feeling anxious, would you? Then why be cruel to yourself? One powerful trick is to switch from saying "I" to using your own name when talking through a problem. Instead of saying, "I don’t know what to do," try saying, "[Your Name], you’ve faced challenges before, and you’ve always figured things out."

This tiny shift creates emotional distance and helps you see your problems with more clarity—like a supportive friend giving you advice, rather than your inner critic tearing you down.

 

4. Will This Matter in a Year?

When we’re caught in a mental loop, everything feels urgent and important. But pause for a moment and ask yourself: "Will this matter in a year?" What about five years? Chances are, most things that keep us up at night won’t even be a memory down the road. This question has helped me let go of so many unnecessary worries, and I promise it can help you too.


5. Create Your Own Calm-Down Ritual

Athletes have pre-game rituals to get in the zone. Why not have a ritual to quiet your mind? It doesn’t have to be complicated—maybe a few deep breaths, lighting a candle, or repeating a calming phrase. My personal favorite is picturing my worries as leaves floating down a river. I acknowledge each one, then watch it drift away.

Find what works for you and make it a habit. Your mind will learn to associate that ritual with peace, and over time, it will become second nature.

 

A Gentle Reminder

I know it’s hard to stop overthinking. But please, be kind to yourself. Healing isn’t about completely silencing your thoughts—it’s about learning to live with them in a way that doesn’t steal your peace.

So next time your mind starts spinning, take a deep breath, step outside, and remind yourself: You are not your thoughts. You are so much more.

And if you ever need a reminder of that, I’m always here for you.

With love, Gesine

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