The 5-Minute Mindset Shift That Stops Overthinking in Its Tracks
If your brain feels like it’s juggling 50 thoughts at once and none of them are helpful… you’re not broken — you’re just stuck in a loop.
I know this feeling deeply.
A few years ago, I went through a period of extreme anxiety. My mind never stopped — one thought collided into another, my chest was tight, and even the smallest decision felt overwhelming. I’d replay conversations from days ago, imagine worst-case scenarios, and constantly ask myself “What if…?”
The truth? Overthinking doesn’t just waste time — it drains your energy, robs you of sleep, and steals your ability to feel present in your own life.
But here’s the good news: you can break that loop in less than five minutes.
The Shift That Helped Me
When you catch yourself spiraling, try this 3-step reset I still use today:
Name It Out Loud — But Give It a Silly Name
Instead of calling it anxiety, label it with something harmless or even silly to create distance.
I call mine “Bubbles.” It makes it sound light, almost playful — instantly taking away some of its power.
Try: “Oh, here come the Bubbles again” or “This is just brain static.”
2. Anchor to the Present
Take one slow breath in through your nose, hold for 4 seconds, exhale for 6 seconds.
Look around and name three things you can see and three things you can hear.
Why this works:
When your mind is stuck in anxious thoughts, it’s living in the future or the past — worrying about what might happen or replaying what already happened.
By focusing on what you can see and hear right now, you pull your brain out of that mental time travel and back into the present.
This sensory reset tells your nervous system, “We’re safe, we’re here, and there’s nothing to fight or run from right now.” It’s like pressing a mental pause button and stepping back into your body.3. Choose a Next Action
Ask: “What’s the single next step I can take right now?”
Don’t plan the whole path — just take the first step.
Why It Works
When you give your anxious thoughts a harmless nickname, you dissociate from them.
They’re no longer you — they’re just a passing thing, like clouds in the sky.
Pair that with grounding through your senses and a small action step, and you’ve interrupted the overthinking loop before it can spiral.
Try this today — the next time you feel your thoughts racing, say your chosen name out loud (“Bubbles,” “brain static,” “popcorn thoughts”) and watch how it instantly shifts your energy.
