Overthinking: The Habit That Wears Us Out (And How to Get a Handle on It)

Let’s be real, overthinking is a silent energy drain. One moment, you’re rehashing something someone said. The next, you’re spiraling into a mess of what-ifs, worst-case scenarios, and a full-blown mental tug-of-war with yourself.

I’ve been there. As a coach, I see it all the time. Overthinking doesn’t make you broken. It just means your mind is doing what it was designed to do, solve problems and protect you. The issue? It doesn’t know when to stop.

So let’s talk about what overthinking really is, how it sneaks into your life, and what you can start doing, right now, to take your power back.

Why We Overthink

Overthinking usually starts from a good place. You want to make the right choice. You care. You want to avoid pain, avoid letting others down, avoid making the wrong move.

But over time, that desire for certainty turns into paralysis.

Your brain becomes a courtroom, running imaginary arguments all day long. And instead of finding peace, you end up stuck in indecision, self-doubt, and stress.

What Overthinking Costs You

Let’s not sugarcoat it. Overthinking steals your:

Time (you could’ve used to take action)

Energy (wasted replaying scenarios that never happen)

Presence (you’re mentally everywhere except here)

Confidence (the more you doubt, the less you trust yourself)

And maybe the hardest part: it creates distance between who you are now and who you’re becoming.

So What Can You Do?

Overthinking won’t disappear overnight. But you can learn how to pause, shift your perspective, and reclaim your mental space. Here are tools I give my clients, and use myself, that actually work:

1. Notice It, Name It

Awareness is step one. When you realize you’re overthinking, pause and literally say:

 “I’m overthinking right now. That’s okay. But I don’t need to stay here.”

Naming it gives you back your power.

2. Get It Out of Your Head

Journaling is more than a feel-good habit, it’s a release valve.

Try a 5-minute brain dump: write everything swirling in your mind in a journal or in your notes app. No editing. No structure. Once it’s on paper, it loses its grip on you.

3. Ask Yourself Better Questions

Flip the script from fear to possibility:

“What if this works?”

“What would I tell a friend in this situation?”

“Is this fear or is this fact?”

Empowering questions shift your brain out of survival mode and into clarity.

4. Create a Thinking Time Window

Give yourself a deadline.

“I’ll think about this for 10 minutes, then decide, or move on.”

Decision fatigue is real. Boundaries help.

5. Take One Small Action

Action quiets the noise. Even a micro-step creates momentum.

Send the message. Make the call. Take one small step towards the hard decision. Clarity comes through motion, not more mental gymnastics.

6. Lead with Compassion

You’re not weak.

You’re not broken.

You’re just human.

Overthinking often comes from caring deeply. That’s not a flaw, it’s part of your strength.

Talk to yourself like someone worth protecting. Because you are.

Final Note: You Don’t Have to Stay Stuck

Overthinking isn’t your identity. It’s a habit, and habits can be rewired.

With awareness, tools, and support, you can break the cycle. You can trust yourself more. You can think less and live more.

Let’s get you unstuck.

Cathryn Benjamin-Brodt

Mindset & Life Coach | Yoga Teacher | Wellness Advocate

Helping you come home to yourself—one breath, one belief, one breakthrough at a time.

Follow me on Instagram for more tips on living authentically, embracing wellness, and transforming your mindset.