Anxiety and Overthinking: How to Break the Loop

You know the feeling … it's late, you're finally still, and suddenly your mind starts racing. Did I say the wrong thing earlier? What if I mess up tomorrow? Why can’t I just switch off?

Overthinking is one of anxiety’s favourite tricks. It feels productive - like if I just think hard enough, I'll find the answer. But more often, it leaves you exhausted, restless, and stuck in a loop. In this post, we’ll unpack why anxiety and overthinking go hand in hand, and how you can begin to break the cycle - not by fighting your mind, but by learning to work with it.

Why Anxiety And Overthinking Are Linked

Anxiety is a protective response - it’s your body and mind trying to keep you safe. Overthinking often shows up as a way to prepare for danger, prevent mistakes, or control uncertainty. Inside the brain, the amygdala (your internal alarm system) detects a threat, while the prefrontal cortex (your thinking brain) tries to solve it. When the amygdala says “danger!”, your mind starts scanning for anything that could go wrong - even when nothing’s happening externally. That’s why anxious overthinking often sounds like:

• “What if I fail?”

• “Why did I say that?”

• “What will they think?”

You’re not being irrational. You’re responding to an internal signal saying, “something doesn’t feel right.”

Why You Can’t Think Your Way Out Of It

When we’re caught in overthinking, we usually try to reason with it or make it stop.

You might:

• Reassure yourself repeatedly

• Mentally replay conversations

• Search for answers online

But here’s the twist: the more you think, the more anxious you feel. The brain starts to believe there’s a real threat, just because you’re giving it so much attention. This cycle isn’t your fault-it’s your nervous system doing its best to protect you. And that means you can learn to shift it gently.

Breaking The Loop Starts With Awareness

You don’t need to “silence your thoughts” to feel better. Instead, start by noticing when the loop is happening.

Try this simple pause:

• Name it: “I’m in a loop.” Naming the experience can create distance.

  
  

• Shift to your senses: notice your breath, feel your feet, touch something with texture. Bringing your attention to the present can quiet the noise of the mind

  
  

• Respond kindly: a phrase like “this feels hard, and I’m doing my best” can go further than you think.

These steps won’t erase anxiety - but they can help soften its grip.

Self-Compassion: The Antidote To Control

When anxiety shows up, the instinct is often to control it - to be more perfect, more certain, more in control. But healing doesn’t come from control. It comes from connection. With yourself. With your body. With what you truly need.

Instead of asking - “How do I stop these thoughts?”

Try asking -

“What is this anxiety trying to protect me from?”

“What might help me feel grounded right now?”

You don’t need to figure it all out today. Just one small shift at a time.

From Loop to Liberation

Overthinking means your mind is working hard. But you deserve rest. You deserve to feel safe in your own head. You deserve space to exhale.

Next time the loop starts, you might say -

“Hello, anxious thoughts. I see you. I’m choosing something softer now.”

Gentle practices to try -

• Name and notice the loop: When you notice overthinking, say to yourself, “[…] loop is activated, take time to pause.”

• 30-second grounding: Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, 1 you can taste.

• Kind self-talk: When a critical thought shows up, ask, “Would I speak to a friend this way?”

Want To Go Deeper?

If you’re curious about how to understand your anxiety in a more compassionate way - or want support navigating your thoughts with more ease - I offer a calm, supportive space where we can explore things gently.

Feel free to get in touch or browse more resources. You’re not alone.