It would start with one small worry—maybe a work issue, an unanswered text, or coming home from work to see my kitchen a complete mess…” Before I knew it, my mind has spun out of control, dissecting every possible worst-case scenario and losing my temper on my family. This anxiety train ride used to consume hours, days and sometimes weeks of my life. It was impacting my relationships and my life, things i used to enjoy doing were no longer fun because my anxiety would stop me from wanting to do it. But I’ve learned how to break free before it pulls me under. Sharing the techniques that help stop me from continuous overthinking and regain control of my thoughts. Im not perfect and not everyday is perfect but i have found ways to enjoy life and get back to enjoying my relationships while being able to take control of my anxiety.
1. Name the Thought
When I get anxious and find myself overthinking, I would try and stop, ask myself “What is the feeling i am feeling right now?” Acknowledging the feeling rather than suppressing it helps create distance between you and the anxious thoughts. Now this technique can work if you’re in the right mind space for it.
2. Use the 5-4-3-2-1 Grounding Method
Why it helps: Shifts focus from anxious thoughts to the present moment.
How to do it:
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
This method helps bring your focus back to the present.
3: Ask: “What’s the Worst That Could Happen?”
Why it helps: Puts irrational fears into perspective.
How to do it:
- When overthinking takes hold, ask yourself, “What’s the absolute worst outcome?”
- Then, ask “What’s the most likely outcome?”
- Usually, reality isn’t as scary as the anxious thought makes it seem.
4: Limit Decision-Making Time
Why it helps: Overthinking thrives on too many choices.
How to do it:
- Set a timer for 5 minutes and make a decision.
- Remind yourself that no decision is 100% perfect, and that’s okay.
5: The “Would I Say This to a Friend?” Trick
Why it helps: Stops self-critical, anxious thoughts.
How to do it:
- If you’re overanalyzing a mistake or worry, ask: “Would I say this to my best friend?”
- If the answer is no, replace the thought with something kinder.
Bonus: Writing It Down, Then Walking Away
Journaling is a powerful way I release anxious thoughts. I write down everything swirling in my head—no filtering, just a brain dump. Then, I shut the notebook and walk away. Putting my thoughts on paper makes them feel less chaotic and helps me detach from them.
Is there tools that you use to help you work through your anxiety. Tell me in the comments below.
Love – TJ
Healing, Adventures & Simple Joys 
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