Anxiety: How to Help Ease Constant Overthinking

Hey there, I'm Annalise John, your therapist for young adulthood’s many, many curveballs. Somehow, you’ve landed on this page, and maybe that’s the first little nudge in the right direction. Whether you’re here in Salt Lake City or searching for therapy online, my goal is simple: to help you cut through the noise in your mind and start feeling like you can breathe again.

Today, we’re diving into a big one: anxiety and constant overthinking. Maybe your mind runs like a 24/7 podcast of “what-ifs” and “should-haves.” You might find yourself rehashing the past, obsessing over every little detail of a conversation, or stressing about things that haven’t even happened (and might not ever). This spiral can leave you feeling paralyzed and worn out – yet you can’t seem to shut it off.

Here’s the thing: I get it. Anxiety has a sneaky way of making us feel alone in our own heads, like there’s no way out. But there is. I know because I’ve been there, too, and I’ve spent years helping people just like you break free from those thought loops that seem impossible to escape.

Why We Overthink (And Why It Feels Like We Can’t Stop)

At its core, overthinking is your brain’s misguided attempt to protect you. It’s like your brain is holding up a flashlight in the dark, trying to spot every possible danger. But instead of spotting something helpful, it gets stuck on every shadow, every “maybe,” every “what if.” Anxiety often has roots in trauma or moments where life felt overwhelmingly uncertain, and it’s no wonder our brains try to keep us safe by trying to anticipate every outcome.

This tendency isn’t something you can just think your way out of – I know, that sounds like irony, right? But, the more we think to solve anxiety, the more anxious we can feel. So let’s talk about some strategies that actually help you ground yourself in the present and find some relief.

Step 1: The Power of Noticing Your Body

One of the most powerful ways to calm anxiety and cut through overthinking is by reconnecting with your body. It sounds simple, but when we’re anxious, we’re so caught up in our thoughts that we forget our bodies even exist. Somatic therapy – a big part of the work I do here in Salt Lake City – emphasizes noticing physical sensations as a way to release pent-up stress and tension.

Next time you’re spiraling, I want you to try this: pause and take a deep breath. Then, let yourself notice what’s going on in your body. Are your shoulders up by your ears? Is your jaw clenched? Is there a tightness in your chest? By shifting your attention to the sensations in your body, you’re giving your mind a break. Your body can actually become your best friend in managing anxiety because it helps you return to the present, where anxiety loses much of its grip.

Step 2: Give Your Inner Critic a Break (And Maybe a Name)

Anxiety often comes with a relentless inner critic – you know, that voice that nitpicks every choice you’ve ever made. In therapy, I use something called Internal Family Systems (IFS), which treats these anxious parts of us as just that: parts. You might find that you have a “protector” part that worries nonstop about the future or a “critic” that replays conversations to make sure you didn’t say something “wrong.” Rather than fighting with these parts, IFS helps us get to know them, which can actually reduce their intensity.

For example, next time you catch yourself overthinking, try giving that voice a name. Maybe it’s “Perfectionist Paula” or “Anxious Annie.” When you label these voices, it helps you separate yourself from them. You can start to recognize that, yes, they’re there to protect you, but they’re not the whole story. You’re more than just those worries.

Step 3: Shake Things Up with Movement

Anxiety loves stillness, especially when that stillness is paired with endless mental spinning. Getting up and moving – even if it’s just a quick walk around the room – can signal to your brain that things are okay. Somatic therapy isn’t just about talking; it’s about incorporating the body in a way that lets your nervous system know that the danger is past. Sometimes, this means shaking out your arms, doing some light stretching, or even dancing it out for a few minutes. Movement disrupts the mental cycle and allows your nervous system to reset.

Step 4: Try the “Name It to Tame It” Trick

When you’re caught in a whirlwind of anxious thoughts, it can help to simply name what you’re feeling. This is a technique I use , and it’s powerful because it helps take some of the power away from the anxiety. Instead of, “I’ll never be able to handle this,” you can say, “I’m feeling a lot of fear right now.” By acknowledging the emotion itself, you’re sending a signal to your brain that it’s safe to calm down – the threat isn’t as big as it seems.

Step 5: Don’t Go It Alone

Anxiety can be isolating, but it doesn’t have to be. If constant overthinking is taking over your life, talking to a mental health therapist can make a huge difference. Therapy isn’t about having all the answers or “fixing” yourself; it’s about giving yourself space to understand where these anxious patterns come from and learning new ways to deal with them. I offer approaches like Somatic Experiencing and Emotional Freedom Technique – tools that go beyond just talking and give your mind and body space to heal.

In our sessions, we’ll dig deep. We’ll explore not only what you’re overthinking but also why. Together, we can start to shift those patterns so that anxiety no longer gets to be the boss of you.

Ready to Untangle the Overthinking?

If this feels like it resonates, I’m here, ready to dive in with you. Anxiety might be telling you a thousand scary things about your life, but therapy can help you cut through that noise and find the calm you’re looking for.

If you’re in Salt Lake City and looking for someone who gets it – someone who’s been there and helped others through it, too – I’d love to work together. Whether it’s traditional talk therapy, somatic therapy, or even just a consultation, reaching out can be the first big step towards relief. So, are you ready? Let’s tackle this together. You don’t have to figure it out alone.

Located in Salt Lake City, Utah, and seeking mental health services? Let’s connect!

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Disclaimer

The information provided on this blog is for educational and informational purposes only. While I strive to share insights and information related to various aspects of psychology, mental health, and therapy, it is important to note that the content available here does not constitute professional psychological advice or therapy.

Please understand that reading and interacting with the content on this blog does not establish a therapist-client relationship. Each individual’s circumstances are unique, and the information provided here cannot substitute for personalized advice from a qualified mental health professional.

If you are seeking mental health support, I strongly encourage you to consult with a licensed therapist or healthcare provider. Professional therapy involves a dedicated process tailored to your individual needs, which cannot be adequately provided through a blog or online content.

The views and opinions expressed on this blog are my own and do not necessarily reflect the official policy or position of any other agency, organization, employer, or company. Additionally, due to the evolving nature of the field of psychology and mental health, the content on this blog should not be considered exhaustive or up-to-date.

Remember, taking care of your mental health is important, and seeking professional help when needed is a wise and courageous step. If you have any specific concerns or questions regarding your mental health or treatment, please consult with a mental health professional.