The world of “what if” can feel anything but wonderful. Those endless “what if’s” and “should’s” can take over our minds, leaving us mentally exhausted. We convince ourselves that running through every possible scenario is necessary to be prepared for what we fear might happen. But instead of feeling equipped, we’re left anxious, overwhelmed, and stuck in a loop that feels impossible to escape.
So why do we do this? It’s human to worry and overthink sometimes. But when those thoughts turn into relentless rumination and obsessive thinking, they stop being helpful and start taking a toll on our mental and emotional health. This constant cycle of worry can keep you up at night, cloud your mind with mental fog, drain your energy, and fuel fear. To many, it feels like problem-solving, but the reality is, it’s not. Worrying and obsessing don’t solve problems. They keep you trapped.
Interesting fact: Studies show that 85% of the things we worry about never actually happen. Even more compelling, when worries do come true, 79% of people say they handled the situation better than expected or learned something valuable from it (source: Dr. Robert Leahy, The Worry Cure). This means that most of our overthinking is focused on scenarios that either don’t happen or aren’t as bad as we imagine.
The good news? You can break free from the grip of overthinking. It’s not easy at first, but with intentional effort, you can rewire your brain and break the loop. Here’s where to start:
Shift Your Thoughts You can’t just tell yourself to stop worrying, it doesn’t work that way. Think about this: if I tell you, “Don’t think about a pink elephant,” your brain immediately pictures one. But if I say, “Think about a yellow bear instead,” your mind shifts to the bear. The same goes for anxious thoughts. Instead of trying to force yourself not to think something, replace it. For example: Instead of “I hate my job; I’m stuck here,” try: “I want a job where I’m treated well” or “I’m ready for a job that aligns with my interests.” Then, take action: brainstorm your skills, update your résumé, and plan your next steps. Shifting your focus gives your brain a new direction and helps you move forward.
Get It Out of Your Head Racing thoughts thrive in silence. So, let them out. Try journaling. Do a “brain dump” of everything swirling in your mind, whether it’s before bed or first thing in the morning. It doesn’t have to make sense; it doesn’t need to be pretty. Just get it out. The act of writing can bring clarity and calm to the chaos.
Take Small Steps Rewiring your brain is a process, and it takes time. One of my favorite sayings is, “An inch is a cinch; a yard is too hard”. You don’t have to do it all at once. Just ask yourself: What’s one small thing I can do today to break this cycle? Start there. Those small steps add up.
Breaking free from overthinking is absolutely possible. It will take effort, but it’s worth it. So, what’s your “inch” going to be today?
Start a SoFree session to ease the worry loop in your mind.