How to Stop Overthinking (Even When Life Feels Uncertain)
If you’ve ever caught yourself lying awake at night, replaying the same conversation, or worrying about things that might happen—you’re not alone. Overthinking is one of the most common struggles I hear about in my therapy practice here in Kansas City.
When life feels uncertain, your brain wants to grab onto something to feel in control. But instead of helping, overthinking often leaves you more drained, more anxious, and more stuck.
Here are a few quick reminders if you’re in the middle of a spiral:
Notice the loop. The first step is simply recognizing when your thoughts are on repeat. Awareness brings choice.
Anchor into the present. Instead of racing ten steps ahead, ask yourself: What’s the next right thing I can do today or right now? Looking too far in the future can definitely hold us back!
Give your thoughts a home and dedicated time. Jot your racing thoughts down on paper so they stop bouncing around in your head. Jotting them down gives your brain a place to document your worries so your brain space can be freed up for the time being. When you assign dedicated time to worry/ overthink it offers your brain a time and space to address what continues to come up. (these don’t solve everything, but it definitely helps you focus on something you CAN control vs what you can’t.) I ask my clients to keep a journal for our journey together- It becomes your HUB for tools and triggers!
Talk it out. Sometimes just saying things out loud—with a trusted friend or local therapist—helps your brain let go of the endless "what ifs."
The truth is: uncertainty is part of life. But you don’t have to carry the constant mental load of trying to think your way into control. Therapy can help you quiet the noise, find perspective, and actually enjoy the moment you’re in—without the constant debilitating second-guessing and overthinking.
If you’ve been searching for “anxiety therapy near me” or wondering if someone really gets what it’s like to live in your head—I’d love to help. Together we can build tools that calm your nervous system, reduce the overwhelm, and help you feel like yourself again.
✨ You don’t have to stay stuck in the loop of overthinking. A more peaceful you is certainly possible.
Contact me today to get started.