The Overthinking Squeeze
When Your Mind Won’t Let Go

Overthinking feels like your thoughts are tightening around you, squeezing out clarity and peace. One moment you’re reflecting, and the next, you’re tangled in a loop of "what ifs" and worst-case scenarios. It’s exhausting—but it doesn’t have to be this way. Here’s how to loosen the squeeze and take back control:

Pause & Label Your Thoughts – When worries start piling up, name them: “work stress,” “relationship doubt,” “future anxiety.” Seeing them as separate pieces makes them easier to manage.

Shift from Problem to Solution – Ask yourself, “Is this thought helping me?” If not, redirect your focus to actionable steps. Even small progress can break the loop.

Give Overthinking a Time Limit – Set a “worry window” (e.g., 15 minutes a day). When time’s up,
move on to something engaging music, a walk, or a creative task.

Use Mindfulness & Movement – Ground yourself in the present. Deep breaths, a quick stretch,
or even doodling can snap you out of the spiral.

Seek Outside Perspective – Talking to a trusted friend or therapist can help reframe your thoughts
and bring clarity.

Overthinking might try to squeeze you in, but the good news, you can loosen its grip. The first step
is realizing that your thoughts don’t control you, you control them.