Feeling Stuck in Your Head? Here’s a Quick Fix
Overthinking can feel like being trapped in a mental loop, replaying the same worries on repeat. It drains your energy, heightens stress, and keeps you from taking action. If you catch yourself overanalyzing conversations, decisions, or future possibilities, try this simple five-minute technique to break free.
Photo by Matthew Osborn on Unsplash
The 5-Minute Trick: Name It, Reframe It, Move On
Step 1: Name It (1 Minute)
The first step is to recognize your thought for what it is—just a thought, not reality. Ask yourself:
- What exactly am I overthinking?
- Is this a fact or just my interpretation?
- Will I still be worried about this a week from now?
Labeling your thought—for example, “I am overthinking this decision”—creates emotional distance and helps you detach from unnecessary worry.
Step 2: Reframe It (2 Minutes)
Now, shift your perspective. Instead of dwelling on negative possibilities, ask yourself:
- What if this goes right instead of wrong?
- What’s the best-case scenario?
- What advice would I give a friend in this situation?
Reframing forces your brain to consider positive outcomes, disrupting the overthinking cycle.
Step 3: Move On (2 Minutes)
Take a small action to regain control. This could be:
- Writing down your thoughts and closing the notebook
- Taking three deep breaths and shifting your focus
- Making a quick decision and trusting yourself
Once you take action, remind yourself: “I’ve done my part. Now, I let it go.”
Bonus Tip: Use the ‘5-5-5 Rule’
If your mind is still stuck, ask:
- Will this matter in 5 minutes?
- Will this matter in 5 days?
- Will this matter in 5 years?
Most worries lose their power when viewed from a long-term perspective.
Final Thoughts
Overthinking steals time and energy, but with the Name It, Reframe It, Move On technique, you can reset your mindset in just five minutes. The next time you feel stuck in your thoughts, try this method—it works!