When Anxiety Is in Overdrive: A Guide for Overthinking & Overfunctioning
Overthinking & Anxiety: What’s Really Going On?
One of the most common questions I hear from clients navigating anxiety is:
How can I stop overthinking?
While there’s no one-size-fits-all solution, there are powerful tools you can learn to help reduce overthinking and feel more in control of your thoughts. It starts with understanding what anxiety actually is, and how it shows up in your body.
Fear vs. Anxiety: Why They Feel the Same But Aren’t
When we’re anxious, it’s easy to feel overwhelmed by physical symptoms: tight chest, fluttering heart, nausea, restlessness. That’s because anxiety activates the same biological system as fear: the fight-or-flight response.
Fear is a reaction to a clear, immediate threat, like a car swerving into your lane.
Anxiety, on the other hand, is a response to uncertainty. It’s a signal from your nervous system that says, “Something might go wrong, so stay alert.”
The brain floods the body with stress hormones like cortisol and adrenaline, preparing us for imagined danger. Your digestion may slow, your breathing may quicken, and your thoughts may spiral into worst-case scenarios.
Why Anxiety Feeds Overthinking & Overfunctioning
Anxiety often stems from the belief that:
“I won’t be okay if I don’t control what’s coming.”
This leads to catastrophic thinking or all-or-nothing beliefs:
“If I don’t fix this now, everything will fall apart.”
“If I make a mistake, I’ll fail completely.”
In therapy, particularly Cognitive Behavioral Therapy (CBT), we learn to recognize these patterns and reframe them. Instead of believing, “I can’t handle what’s coming,” we practice thoughts like:
“I don’t know what’s ahead, but I trust myself to respond when it arrives.”
Is Your Worry Productive or Just Keeping You Busy?
A powerful self-check-in is to ask:
“Are these thoughts helping me or hurting me?”
Overthinking often feels productive. It gives the illusion of control with thoughts like, “If I worry through every possible outcome, I’ll be prepared.” But most of the time, worrying just creates more anxiety and keeps you stuck in mental loops. This is called rumination.
Remind yourself:
Caring is not the same as worrying.
Worry doesn’t prevent bad things; it just exhausts your system.
The future isn’t something we control—it’s something we meet, one moment at a time.
5 Tools to Help You Slow Down and Regulate Anxiety
1. Ask: Are My Worries Helpful or Habitual?
If the answer is “they’re exhausting me,” gently interrupt the loop. Say out loud:
“This thought isn’t helping me right now.”
2. Return to What You Can Control
Write down what’s in your hands today. Let go of what isn’t. Remind yourself:
“I can be present without having to prepare for every possible scenario.”
3. Try the 5-4-3-2-1 Grounding Technique
A therapist favorite, this simple sensory exercise brings you back to the now:
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 resets your nervous system and helps your body remember: I’m safe right now.
4. Reconnect with Your Breath and Body
Small gestures like placing a hand on your chest, taking three slow breaths, or actively loosening your jaw can send a signal of safety to your nervous system.
5. Anchor Yourself in Compassionate Awareness
It’s not easy to stay present. But with practice, you can meet the moment with more softness than fear.
Being here now is a muscle. One breath, one step, one kind reminder at a time.
You Don’t Have to Do This Alone
Anxiety is not a personal failure. It’s a biological and emotional response that can be understood and softened—with support.
If you’re ready to explore how relational, trauma-informed therapy can help you navigate anxiety, we’re here. Together, we can explore what your overthinking is trying to protect—and how you can build a new, more grounded relationship with yourself.
