The 5-Minute Mindset Shift That Stops Overthinking in Its Tracks

In my experience, after hundreds of coaching sessions with women who feel constantly “in their heads,” I’ve realized something important: most of the time, you’re not broken, your mind is just stuck in a loop.

If your brain feels like it’s juggling 50 thoughts at once and none of them are helpful, you’re not alone.
I know this feeling deeply.

A few years ago, I went through a period of extreme anxiety.
My mind never stopped, one thought collided into another. My chest was tight, and even the smallest decision felt overwhelming. I’d replay conversations from days ago, imagine worst-case scenarios, and constantly ask myself, “What if…?”

The truth?
Overthinking doesn’t just waste time, it drains your energy, robs you of sleep, and steals your ability to feel present in your own life.

But here’s the good news: you can break that loop in less than five minutes.

The Shift That Helped Me

When you catch yourself spiraling, try this simple 3-step reset I still use today.

1. Name It Out Loud (But Give It a Silly Name)

Instead of calling it anxiety, label it with something harmless or even funny to create distance.

I call mine “Bubbles.”
It makes it sound light, almost playful, instantly taking away some of its power.

Try saying:

“Oh, here come the Bubbles again.”
“This is just brain static.”

Naming it transforms your relationship with your thoughts, they’re no longer you, just a temporary visitor.

2. Anchor to the Present

Take one slow breath in through your nose, hold for 4 seconds, then exhale for 6 seconds.

Look around and name three things you can see and three things you can hear.

Why it works: When your mind is trapped in anxious thoughts, it’s living in the future or the past, worrying about what might happen or replaying what already happened.
By focusing on what’s in front of you right now, you pull your brain back into the present. This sensory reset tells your nervous system, “We’re safe. We’re here. There’s nothing to fight or run from.”
It’s like pressing a mental pause button and stepping back into your body.

Ready for Calm?

If your mind has been racing lately and you’re craving peace, this is where your reset begins.
My one-on-one coaching sessions are designed to help you quiet the noise, reconnect with yourself, and take back emotional control using science-backed techniques and real-life tools.

Explore your next step:

❊ Coaching Packages
❊ Book a 1-on-1 Session
❊ Schedule a Free Discovery Call

You don’t need to fight your thoughts, you just need to lead them.

3. Choose a Next Action

Ask yourself: “What’s the single next step I can take right now?”

Don’t plan the entire pathm just take the first step.

That’s how you build momentum again.

Why It Works

When you give your anxious thoughts a harmless nickname, you dissociate from them.
They’re no longer you, they’re just a passing thing, like clouds in the sky.
Pair that with grounding through your senses and a small action step, and you’ve interrupted the overthinking loop before it can spiral.

Try this today. The next time you feel your thoughts racing, say your chosen name out loud (“Bubbles,” “brain static,” “popcorn thoughts”) and watch how it instantly shifts your energy.