Silencing The Overthinking Brain

If you’ve ever thought yourself into a corner, you’re not alone. Overthinking can be a slippery slope for anyone with a neurodiverse mind. In this podcast episode, I talk about getting stuck—sometimes to the point where it feels impossible to move forward. I also share a few of my favourite tricks to break free of mental knots and calm the noise.

From understanding why we get stuck in the first place, to realising the power of simple actions like moving our bodies or reaching out to someone, this episode covers practical ways to shift out of overthinking and find more clarity.

The Dreaded Overthinking Spiral

Overthinking often starts with a small spark. A single thought can ignite a chain reaction which leads us in circles. For me, it sometimes feels like I’m stuck with a thousand tabs open in my brain. It’s easy for one little worry to turn into a full-blown project of “what ifs.”

When my dyslexic and ADHD mind latches onto an idea, it can absorb all my attention. There are times I catch myself replaying the same scenario again and again in my head. That loop doesn’t just eat up mental energy, it also keeps me from doing anything else.

“One of the biggest challenges for me is feeling like I’m stuck in a loop of overthinking, especially when my ADHD brain just won’t let go.”

Recognising the Signs

Knowing you’re stuck is half the battle. Sometimes I don’t even realise I’m overthinking because it feels normal. A few tell-tale signs include:

• Constantly replaying the same conversation or situation.
• Obsessing over details that haven’t even happened yet.
• Not being able to focus on anything else.
• Feeling tense or anxious without a clear reason.

Once I notice these signs, I try to pause and take a deep breath. Awareness is crucial if we want to make any real shift.

My Mindset Tweaks

One of my go-to tweaks is reminding myself that random thoughts are not facts. If your mind drifts into a landslide of hypotheticals, ask yourself: Is this really true or is it just a thought?

Here’s what I do when I catch myself spiralling:

1. Label it: I’ll mix a bit of humour in and think, “Oh, I see my brain’s doing that overthinking thing again.”
2. Shift perspective: I ask, “If my best friend said this, what would I tell them?” That question often lifts the pressure.
3. Break it down: If there’s a real problem hidden in the swirl, I note the first small step to solve it. Then I do that step.

Our brains can lie to us when they’re too busy. Learning to see your thoughts, then challenge or redirect them, gives you back some control.

Finding a Physical Outlet

Humans aren’t designed to be purely philosophical creatures. If I’m in my head all day, I discover that I can’t stay grounded. Moving my body is a surefire way to bring me out of my mind and into the present.

Try:

• A short walk around the block to clear your head.
• Stretching or light exercise, even for a few minutes.
• Dance breaks in the living room. Yes, really.

Physical activity creates a natural reset. It’s a quick shift of energy from the mind to the body and sometimes that’s all we need to stop overthinking.

The Role of Connection

Another powerful way to exit the overthinking rabbit hole is connection. That might be chatting with a friend or sending a funny meme just to say hello. When I speak to someone else, I’m reminded that life isn’t only what’s going on in my head. A quick conversation can bring me fresh insight and a new perspective.

Connecting with others also gives us the reassurance that we’re not alone. Whether it’s a phone call, a voice note, or even a short exchange in the supermarket queue, that human element can zap us out of our bubble.

Key Takeaways

• Notice the signs of overthinking before it spirals out of control.
• Remind yourself that not every thought is a fact.
• Take a small action or movement to disrupt the mental loop.
• Connect with another person—even a small chat can help.

Feeling a bit stuck in your own swirl of thoughts? There’s more to this conversation. Remember, the podcast player is at the top of the page, so hit play to hear my full breakdown on overthinking and the tips I rely on to move forward.