Feel Stuck in Your Head? These 3 Mind Shifts Can Set You Free
How Ancient Philosophy Helps You Break Free from Overthinking
It’s 2:17 a.m.
I’m lying in the dark, eyes open, replaying the same moment for the fifth time.
What I said. What I didn’t say. What I should have done differently.
My body’s tired, but my mind won’t stop sorting, predicting, rewinding.
It started with something small – a missed text, a weird silence, an offhand comment.
But now it feels like everything is uncertain.
I pick up my phone and type, “How to stop overthinking.”
But under the question, there’s something harder to admit:
What if I can’t turn this off? What if this is just how I am now?
What if the mind isn’t the enemy—just overworked?
Why Your Mind Won’t Let Go
Overthinking feels like trying to solve a puzzle with no edges.
You go over the same thought, again and again, hoping this time it will make sense – this time you’ll feel certain, or safe, or right.
But it never ends.
Because the real problem isn’t the thought itself.
It’s the grip the thought has on you.
Overthinking happens when your mind mistakes thinking for control. It tries to protect you from regret, rejection, failure – by running endless mental simulations.
But instead of clarity, you get exhaustion.
In fact, a University of Michigan study found that 73% of people aged 25–35 experience daily overthinking.
That’s not a small group, it’s an epidemic of exhausted minds trying to feel safe.
Instead of answers, you get stuck.
And over time, you start believing this is just how your brain works.
That it’s you.
But it’s not.
You’re not your thoughts.
You’re the one watching them
The Hidden Cost of Overthinking
Overthinking doesn’t just happen in your head. It leaks into everything.
You second-guess your texts, your tone, your timing.
You replay conversations after they’re over, worrying if you said too much, or not enough.
Decisions take twice as long.
Sleep feels more like negotiation than rest.
Even small things like what to wear, when to reply, whether to speak up, start to feel heavy.
And the worst part?
It’s invisible.
To others, you seem quiet. Maybe thoughtful. Maybe intense.
But inside, you’re spinning.
It’s not that you want to overthink.
It’s that your brain’s trying to keep you safe by rehearsing every possibility – just in case.
But that mental rehearsal turns life into a performance.
And instead of living, you’re editing.
Over time, that constant editing makes you forget something deeper:
You’re not just the one thinking. You’re the one
beneath the thinking.
The part of you that watches… quietly
Realizing You’re Not the Thought
One afternoon, I caught myself spiraling over a message I hadn’t received.
I imagined what they might be thinking. What I must’ve done wrong.
The story got louder, faster – until my chest felt tight and I couldn’t focus on anything else.
But then, something shifted.
I paused.
And instead of following the thought, I noticed it.
I said out loud “That’s just a thought.”
Not the truth. Not a prophecy. Just… a thought.
And in that moment there was a hint of clarity.
Not because the anxiety disappeared.
But because I realized I didn’t have to believe everything my mind said.
That was the first time I understood what ancient wisdom had been saying all along:
The mind creates noise.
But you are not the noise.
You are the one who hears it
Ancient Mind Shifts to Calm an Overactive Mind
1. Name the Thought to Create Space (Vedanta)
When your mind starts spiralling, pause and say:
“A fear thought is arising.”
Or:
“I notice I’m imagining a worst-case scenario.”
This shift — from being the thought to noticing it — creates space between you and the mental noise.
You move from actor to observer.
Try it: Write one spiraling thought on paper. Underneath it, write: This is a thought, not the truth
2. Use the “Second Arrow” Check-In (Buddhism)
In Buddhism, the first arrow is pain. The second is the suffering we add through resistance.
When you’re overthinking, ask:
“Am I shooting a second arrow?”
This helps you drop the mental punishment and return to presence.
Try it: When caught in a loop, ask: Is this helping — or just hurting me twice?
3. Apply the Control Filter (Stoicism)
Ask:
“Is this within my control?”
If it is — act.
If it isn’t — practice letting go.
This simple filter saves you hours of mental friction.
Try it: Split a journal page into two columns:
Control / Can’t Control — list everything on your mind today.
Bonus Self-Reflection Prompt:
“What thought do I keep believing – even though it’s never brought me peace?”
Let it surface. Then sit with the space that opens when you loosen your grip
You’re Not Lost — You’re Just Tired of Thinking Your Way Out
If your mind feels loud, it doesn’t mean you’re damaged.
It means you’ve been trying hard to stay safe in a world that hasn’t always felt safe.
Overthinking isn’t failure. It’s effort. It’s care. It’s your mind doing too much because it was never taught how to rest.
But you’re here now.
And that means something has already begun to shift.
You don’t have to untangle every thought.
You don’t have to win every mental battle.
You just have to remember:
You are not your thoughts. You’re the one who sees them.
And the one who sees them?
Can choose differently – one quiet breath at a time.
Start With One Thought You Don’t Have to Believe Today
You don’t need to master your mind overnight.
You just need to start noticing it — kindly, patiently, consistently.
If one of these mind shifts resonated with you, try it for the next three days. Write it down. Sit with it. Let it work on you.
And if you’re looking for a quiet place to keep going,
download the free Quiet Mind Toolkit — a collection of simple, soul-centered practices to help you rest, reflect, and return to clarity.
Or send this post to someone else who lives in their head.
Not to fix them.
But to remind them they’re not alone in there.
→ Your Turn:
If this helped quiet something in you, share it with someone who might need the same.
Or leave a comment: Which thought are you ready to stop believing today?
Save this for the nights your mind won’t stop spinning.
→ Download the Quiet Mind Toolkit and start your return to clarity today.
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