Overthinking Everything? A Maryland Therapist’s Guide to Quieting Your Mind
Overthinking can be frustrating and exhausting.
Have you ever found yourself replaying a conversation in your head, obsessing over something you said, or worrying about every possible outcome of a situation? Overthinking can feel like a mental hamster wheel—constantly spinning, but never getting anywhere. It can be frustrating and completely exhausting.
As a Maryland therapist, I see many clients who struggle with sticky thoughts, getting stuck in their thinking in a way that makes action grind to a halt, and the anxiety that comes with never being able to "turn off" their minds. Extra bonus frustration points when it happens at 3am. If you know, you know. If any of this sounds like you, know that you’re not alone, and more importantly, there are ways to quiet the noise and find relief. We don’t have to stay stuck on that hamster wheel forever.
why do we overthink?
Thinking is part of human life. But overthinking can create additional suffering.
Overthinking often stems from a desire for control. Your brain is trying to predict the future, avoid potential mistakes, or make sense of a situation that feels uncertain. (Side note of acknowledgement that we have a WHOLE LOT of uncertainty floating around in the world right about now) While this tendency is completely natural, it can quickly spiral into excessive worry, anxiety, and even self-doubt. Here are some common reasons why people overthink:
Anxiety and fear – Worrying about worst-case scenarios, even if they’re unlikely.
Perfectionism – Feeling like every decision must be "right" or "flawless."
Low self-confidence – Questioning yourself and seeking reassurance.
Trauma or past experiences – Overanalyzing to avoid repeating painful situations.
No matter the cause, overthinking can leave you feeling emotionally drained, stuck in your own head, and unable to fully enjoy life. The good news? You don’t have to stay trapped in this cycle.
A Maryland Therapist's Guide to Stopping Overthinking
Here are some therapist-approved strategies to help you regain control over your thoughts and find a sense of calm.
1. Recognize When You’re Overthinking
Awareness is the first step toward change. Start noticing when your thoughts shift from productive problem-solving to repetitive worry. Signs of overthinking include:
Replaying past mistakes over and over.
Struggling to make even simple decisions.
Feeling physically tense or exhausted from constant mental chatter.
Going over the same thoughts in your mind, over and over again.
It can make sense to go over some thoughts a second time, or maybe even third time if we are working out something complex. But any more than that is a merry-go-round with not much new under the sun. Once you recognize these overthinking patterns, you can start redirecting your focus.
2. Connect with Your Body to Stay Grounded
One of the most effective ways to break the cycle of overthinking is to reconnect with your body. When we overthink, we often disconnect from the present moment, getting stuck in our heads. More body-focused techniques can help bring awareness back to your physical sensations, allowing your nervous system to regulate and ease mental tension.
Try these practices:
Body Scanning – Take a moment to notice where you feel tension or discomfort. Do your shoulders feel tight? Is there a pit in your stomach? Simply acknowledging these sensations can help you return to the present.
Orienting – Slowly look around the room and name five things you see, four things you hear, three things you can touch, two things you smell, and one thing you taste. This exercise engages your senses and grounds you in your environment.
Resourcing – Think of a time when you felt safe and calm. Notice how your body responds when you bring up this memory. Do you feel warmth in your chest? A sense of expansion? Let these sensations guide you toward relaxation.
Pendulation – Gently move your attention between areas of tension and areas of comfort in your body. This practice can help release stuck energy and restore balance to your nervous system.
The more you practice these skills, the easier it becomes to shift from overthinking to feeling grounded in your body.
Can you slow down and take a mindful moment to observe yourself & your surroundings?
3. Practice Mindfulness to Stay Present
Mindfulness helps anchor you in the present moment, reducing the need to dwell on the past or worry about the future. Some simple ways to incorporate mindfulness into your day include:
Breathing exercises – Inhale for four counts, hold, then exhale for six counts. Lengthening the exhale can invite a relaxation response as well.
Gentle movement – Stretching, yoga, or even a short walk can help release tension.
Mindful observation – Focus on the sights, sounds, and sensations around you. Get out of your own head by noticing your environment.
By bringing your attention back to the here and now, you can reduce the grip that overthinking has on your mind. If mindfulness interests you, I also offer mindfulness-based therapy in Maryland.
4. Challenge Your Thoughts
Not every thought you have is true, and not every "what-if" scenario deserves your time. When you catch yourself overanalyzing, ask yourself:
Is this thought helpful or harmful?
What evidence do I have that this fear is true?
What would I tell a friend in this situation?
Challenging anxious thoughts can help you break free from the habit of overthinking and adopt a more balanced mindset.
5. Set a Time Limit for Worrying
If overthinking is consuming your day, try setting a "worry window." Give yourself 10-15 minutes to think through your concerns, then move on with your day. If the thoughts creep back, remind yourself you’ll address them during the next scheduled worry time.
This technique helps contain overthinking, so it doesn't dominate your entire day.
6. Consider Therapy for Lasting Change
If overthinking is interfering with your daily life, therapy can help. As a Maryland therapist, I work with clients to uncover the deeper roots of their anxiety, develop practical coping strategies, and create a mindset that allows for greater peace and confidence.
I also offer specialized support through:
If you're ready to find relief from overthinking, I invite you to schedule a free consultation.
You Don’t have to stay stuck
Overthinking can feel like a never-ending cycle, but with the right tools and support, you can break free. By practicing mindfulness, connecting with your body, and seeking professional help when needed, you can create a calmer, more balanced mind.
Ready to quiet your Mind? Let’s talk
If you’re looking for a Maryland therapist who understands the struggle of overthinking and can help you move forward, I’m here for you. Click here to schedule a free 15-minute consultation and take the first step toward a clearer, more peaceful mind.
