Can’t Stop Overthinking? Brain-Based Ways to Find Relief
Can’t Stop Overthinking? Brain-Based Ways to Find Relief
By Caroline Green, LMHC
You tell yourself to stop.
You remind yourself that everything is okay.
…but your brain keeps going anyway.
Replaying conversations.
Second-guessing what you said.
Thinking through every possible outcome - just in case.
It’s exhausting. And confusing. Because logically, you know you’re probably fine.
So why can’t you let it go?
Here’s the part most people don’t realize: overthinking isn’t a lack of control - it’s often a sign of anxiety.
When your brain senses uncertainty, it can activate a stress response - even if there’s no immediate danger in front of you.
Your amygdala (your internal alarm system) starts scanning for what could go wrong. At the same time, your prefrontal cortex (the part of your brain that tries to understand and make sense of things) steps in and tries to find an answer.
The result is a loop - your brain keeps thinking, analyzing, and searching for certainty where there often isn’t any.
Because to your brain, uncertainty can feel uncomfortable - and your mind tries to resolve that discomfort by thinking more.
The problem is, the more you try to “solve” it, the more stuck you can feel.
If you struggle with overthinking, you might notice it showing up as:
Replaying conversations
Overanalyzing decisions
Struggling to “turn your brain off”
Feeling mentally drained, even on normal days
Getting stuck in “what if” thinking
From the outside, you may seem calm and capable.
On the inside, your mind rarely slows down.
So what actually helps?
Not more thinking - something different.
Because overthinking isn’t just a habit - it’s your brain trying to create a sense of safety.
Here are three gentle, brain-based ways to start finding relief:
1. Slow your body first
When your system is activated, your body needs to settle before your mind can. Slow your breathing, unclench your jaw, and soften your shoulders. This helps signal safety to your brain.
2. Name what’s happening
Try: “This is anxiety, not something I need to solve right now.”
This small shift can help interrupt the loop.
3. Practice letting thoughts pass
Instead of trying to figure everything out, experiment with letting the thought be there without engaging with it. Over time, this teaches your brain that it doesn’t need to keep going.
Because the goal isn’t to stop overthinking completely.
It’s to respond to it differently - so it doesn’t run the show.
If this is something you’ve been stuck in, you’re not alone - and you don’t have to figure it out by yourself.
I’m Caroline Green, LMHC. I help people understand their anxiety, quiet the mental noise, and feel more grounded in their daily lives. If overthinking has been taking up more space than you’d like, I’m here. Ready to talk it through? → Book a free 15-minute call here. No pressure, just support.