Be honest – how many times have you overthought something so small that it became big only in your mind?
Last week, a college student I was coaching told me,
“I spend more time thinking about what could go wrong than actually doing anything.”
She laughed – but her eyes said she was tired.
▶️ Tired of replaying conversations.
▶️ Tired of worrying about what others might think.
▶️ Tired of over-analyzing every outcome.
And I smiled, because I knew exactly how that feels.
Years ago, when I first started working, I would draft the same email five times – writing, editing, rewriting, questioning every word.
▶️ “Will this sound okay?”
▶️ “Should I shorten it?”
▶️ “What if my boss misunderstands?”
And when I finally hit send, I’d realise how much mental space I’d spent on one simple email.
If you’ve ever done something similar, welcome to the club – the Overthinkers Anonymous.
You’re not broken. You’re just human.
What’s really happening inside your head?
Overthinking often wears a nice disguise.
It looks like being careful, responsible, or prepared.
But underneath? It’s usually fear – fear of mistakes, judgment, or not being enough.
Your mind starts spinning stories like –
▶️ “What if I say the wrong thing?”
▶️ “What if they don’t like my idea?”
▶️ “What if I fail again?”
It feels like self-protection,
but really, it puts your potential on pause.
I like to call it the mental merry-go-round:
your thoughts spin, but you don’t move.
Here’s the truth – clarity doesn’t come from thinking more.
It comes from thinking clearly… and then acting.
So how do you break the cycle?
Let’s make it simple.
💭 1. Catch yourself in the act.
When your thoughts start looping, pause and say,
“I’m overthinking this.”
Naming it breaks the pattern.
🌿 2. Shift your focus to what’s real.
Ask: “What’s actually happening right now?”
Your brain loves to predict.
Your job is to interrupt the predictions.
⏲️ 3. Set a timer.
Give yourself 10 minutes to think – then decide or act.
Action builds momentum. Rumination kills it.
💪 4. Do some exercise.
Walk. Stretch. Breathe deeply.
Movement shakes your thoughts loose.
💬 5. Talk it out.
Share it with a friend, mentor, or your journal.
Sometimes your thoughts don’t need solving –
they just need space.
A simple takeaway before you scroll away
Overthinking isn’t the enemy.
It’s your mind saying, “I’m scared, but I care.”
You don’t need to silence it – just guide it.
So here’s your reminder:
You don’t need every answer to take the next step.
You just need the courage to start.
✨ Try this today:
Think of one decision you’ve been overthinking.
Now take one small action toward it – just one.
You’ll be amazed at how quickly clarity follows motion.
– Freda Pinto Sequeira — Service Excellence Coach | Sales & Soft Skills Trainer | NLP Life Coach
