When the Mind Won't Switch Off

We all know that mental churn: replaying conversations, rehearsing scenarios, or getting stuck in “what-ifs.” Overthinking can feel protective or purposeful, yet more often it leaves us tangled, depleted, and weary.

Why We Overthink

Our mind is wired to anticipate, analyse, and plan. That’s useful - until the cycle never ends. Overthinking shows up in ways like:

• Worrying about the future: “What if this goes wrong?”

• Rehashing the past: “Why did I say that?”

• Looping decisions: “Should I do A, B or C?”

When the mind's gears won't stop turning.

The Hidden Cost

Even at rest, the brain consumes about a fifth of the body’s total energy. When we’re caught in overthinking, that load increases - keeping the stress system switched on and the body in a state of alert. In psychological terms, this is known as perseverative cognition: when stress-triggered thinking keeps the body’s alarm bells ringing long after the event has passed.

How Mindfulness Helps

Rather than battling thoughts, mindfulness shifts our relationship to them, noticing them as passing, not permanent. Here are practical ways to get unstuck:

1. Name the mode: When you’re spiralling, softly acknowledge worrying, planning, remembering. Just naming it loosens its power.

2. Return to your senses: Notice a sound, touch, or breath. Anchors the restless mind.

3. When your mind zooms out to everything at once, shrink the frame, shrink the frame: Ask, “What’s one tiny step I can take?” Restores focus and agency.

4. Avoid comparing behind-the-scenes to others’ highlights: Social media often fuels self-doubt.

5. Don’t trust your 3 am brain: Night thoughts are often the worst interpreters. Revisit in daylight.

6. Reality-check your predictions: Most feared what-ifs never materialize. Remember that.

7. Focus on your circle of control: Take one small step in something you can influence.

A Gentle Reminder

Overthinking sometimes is just part of being human. The goal isn’t no thinking; it’s gentle awareness, softening the grip, and returning to the present. Each time you do, you build strength to step away more easily.

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If this resonated, you're welcome to book a free 20-minute zoom session to explore how counselling and mindfulness practice might help.

You can visit my page on Overthinking & Worry for a little more on this theme.