How to Stop Overthinking When Your Mind Won't Shut Up

This toolkit is your way out of the mental noise

What keeps you up at night?

Ok, that’s a VERY personal question and you might think, “Noemie, we barely know each other!” Fair.

But really, what keeps you up at night?!?

Your to-do list? That conversation you wish had gone differently? The fact that you forgot to reply to that text (again)? That work presentation you need to prepare for?

Or maybe it’s the bigger stuff. Your health. Your finances. Your ageing parents. Your kids’ future. Your sense of purpose.

We all think, obvs. Our brains are really good at it. Some of us have brains that won't stop spinning around (and unlike Kylie's version, this kind of spinning isn't fun!)

But when thinking turns into overthinking, when your mind spins like a washing machine at 2am, when your thoughts stop being helpful and start feeling like self-inflicted torture, that’s when it becomes a problem.

And that’s what we’re talking about this week: How to stop overthinking when your brain just won’t shut up?

Overthinking isn’t a personality flaw. It’s a nervous system response that you can rewire

You don't need another planner, app, or productivity hack.

You need tools to interrupt the mental spiral mayhem. To calm the chaos. To come back to yourself.

Here’s where most people go wrong…

They try to think their way out of overthinking. Which is like trying to tidy your house by throwing everything into one drawer and hoping for the best.

They ruminate. They replay. They obsessively problem-solve. They try to control every variable in a desperate attempt to feel better.

And it NEVER works.

Because overthinking isn’t solved with more thinking. It’s solved with awareness, nervous system regulation, and simple action.

So if your mind is stuck in a loop right now, here’s your cheat sheet to calm the mental mayhem:

🧠 7 ways to stop overthinking and find peace, faster

In this week’s podcast episode, I share 7 science-based strategies to help you when you’re overthinking:
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✔ Name it to tame it. Labelling thoughts helps regulate emotion. So label the pattern. “I’m spiralling. I’m catastrophising. This is perfectionism, not truth.” Labelling activates your rational brain and breaks the cycle. You can read more about common thinking traps here.
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✔ Shrink the decision. Ask: What’s the next tiniest step? Clarity comes from ACTION, not more analysis.
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✔ Move your body. Go for a walk. A workout. Shake. Stretch. Dance! Your brain is not the only place your emotions live. Let your body help release the loop.
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✔ Schedule your worry. Give yourself 10 minutes a day to obsess all you want. Have a recurring “Worry Time” scheduled in your calendar event. But outside of that? It’s a no-rumination zone. Bonus: this also helps with sleep if racing thoughts are what keeps you awake at night.
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✔ Try the “what-if… then-what?” trick. Play out the fear. What if I fail? Then what? This simple questioning technique (borrowed from therapy) pulls the monster out from under the bed.
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✔ Change the soundtrack. Retire the old thought. Reframe it. Replace it. Repeat it until it sticks. Make your new mantra something true and empowering.
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✔ Come back to your senses. 5 things you see. 4 you can touch. 3 you hear. 2 you smell. 1 you taste. This grounding tool pulls you out of your head and into the now.

Remember: Overthinking is a habit, not a flaw.

You don’t have to fight your mind, you just have to work with it.

Start small. Start now. Even one of these tools can give you back your peace today.

Listen to Episode 10 HERE!

⚡️ FREEBIE: The Overthinker's Toolkit

And if you want to go more in-depth, I made you something: The Overthinker's Toolkit.

A free, printable guide with 7 science-backed tools to calm your thoughts, reset your nervous system, and help you think clearly again.

You’ve got this!

With love,
Noemie x