In this episode of A Healthy Push podcast, I sat down with Elizabeth, a trauma and anxiety therapist who specializes in helping anxious over-thinkers find quiet confidence. We dove deep into the world of overthinking—why it happens, how it affects us, and most importantly, how we can break free from the cycle.
If you’ve ever found yourself stuck in your head, replaying scenarios, or trying to control every outcome, this episode is for you. Below are some key insights from our conversation that can help you start shifting from overthinking & anxiety to feeling more present and connected.
Why Do We Overthink?
Overthinking often starts young, becoming a learned protective mechanism. Elizabeth explained that many over-thinkers are actually under-feeling—using their thoughts to avoid emotions. Thinking gives an illusion of control, making us believe that if we analyze enough, we can prevent negative outcomes. However, this pattern comes at a cost. Constantly being in our heads can lead to:
Chronic stress and anxiety
Physical symptoms like headaches, gut issues, and fatigue
Struggles with decision-making and self-trust
Feeling disconnected from emotions and the present moment
How to Tell the Difference Between Productive Thinking and Overthinking
Not all thinking is bad! But how do you know when it’s helping versus harming? According to Elizabeth, productive thinking leads to action and resolution, while overthinking is often repetitive, draining, and anxiety-driven. A good way to check in with yourself is to ask:
Am I problem-solving, or just ruminating?
Is this thought leading me somewhere, or am I stuck in a loop?
How does my body feel right now—tense, exhausted, or calm?
Breaking Free from the Overthinking Cycle
One of the biggest takeaways from this episode is that breaking the habit of overthinking doesn’t mean stopping your thoughts, it means balancing them with presence and awareness.
1. Reconnect with Your Body
Since overthinking is often a way to avoid emotions, tuning into your physical sensations can help.
Body scans – Check in with where you feel tension or discomfort.
Grounding exercises – Focus on your breath, the sensation of your feet on the floor, or your surroundings.
Movement – Yoga, stretching, or even a short walk can help shift energy out of your mind and into your body.
2. Recognize Your Triggers
Stressful situations often send over-thinkers into analysis mode. The key is noticing when this happens so you can pause and respond differently. Instead of spiraling, take a moment to:
Name what you’re feeling (without judgment).
Acknowledge that seeking control won’t always provide relief.
Redirect your focus to the present (even something as simple as feeling your breath).
3. Build the Habit of Checking In (Before Panic Hits)
Many over-thinkers struggle with anxiety and panic attacks because they try to “think their way out” of distress. But when panic takes over, logical thinking shuts down.
Elizabeth emphasized the importance of building body awareness before anxiety escalates. If you can recognize signs of stress when they’re mild (like a slight tightness in your chest), you can take small steps to regulate before reaching full panic mode.
4. Find Activities That Quiet the Mind
Elizabeth and I both agreed that being in nature is one of the best ways to step out of overthinking and into the present moment. Activities like hiking, walking, and even mindful breathing can help retrain your brain to focus on the here and now.
Can You Ever Stop Overthinking Completely?
Many people ask, “Can I just stop being an over-thinker?” The reality is, overthinking is often a personality tendency rather than something to "fix." But you can absolutely find balance. Instead of trying to eliminate overthinking, the goal is to integrate it with feeling and body awareness, allowing both thinking and emotions to coexist in a healthy way.
Final Thoughts
If you’re an over-thinker, be gentle with yourself. Overthinking developed as a way to help you feel safe—it’s not your enemy. But now, you have the opportunity to retrain your mind to feel safer in the present, rather than being stuck in anxious loops.
If you enjoyed this conversation, be sure to connect with Elizabeth on Instagram at @therapyforoverthinkers or visit her website at stilloakcounseling.com.
What’s One Step You Can Take Today?
Start small. Maybe it’s a body scan, a walk outside, or simply noticing when you’re caught in overthinking. The shift happens one mindful moment at a time.
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