The 3 Things You Need To Do To Stop Overthinking In Its Tracks (And Reduce Your Anxiety)
Three simple steps to calm your nervous system, get some perspective, and actually move forward, instead of staying stuck in your head.
If you've tried talking therapy, read the books, and can probably explain why you overthink better than most therapists, but you still feel stuck in the same loop, this guide is for you.
Here's the thing: overthinking isn't a thinking problem. It's a nervous system problem. That's why insight on its own doesn't shift it. You need to work with your body first, then your perspective, then your next step.
That's exactly what these three steps do: Regulate → Reality check → Respond.
Regulate
Before you can think your way through anything, your nervous system needs to come out of overdrive. This is where EFT (tapping) comes in.
EFT combines gentle tapping on specific points on your body with a focus on what's actually bothering you. It sends a calming signal to your nervous system while you're thinking about the thing that's stressing you out, which helps your brain learn that the thought isn't a threat. It's simple, you can do it anywhere, and you'll usually feel the difference within a few minutes.
Follow along with this short video before you move on to step two:
Give it your full attention if you can. It works best when you actually tap along rather than just watch.
Reality check
Once you're more regulated, it's much easier to get some perspective. This is where the Circles of Influence exercise comes in, a simple way to see what's actually yours to work with, and what isn't.
Respond
Now that you're calmer and clearer, it's time to actually move, not just think about moving. Ask yourself these three questions and write down whatever comes up:
Am I truly solving something, or repeating myself?
What do I actually KNOW to be true right now? How do I know this?
What is one small, helpful action I can take next?
Ready to feel more like yourself again?
If this guide helped, a free 20-minute consult call is the natural next step. On the call, we'll:
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"I looked forward to my sessions with Katie every week. As someone who found therapy really challenging and negative and dreaded each session, this was a much more light, positive and useful experience as I was given actual strategies and new thought processes to follow. I felt after a few sessions that my mood improved and my instant stress-response wasn't so activated to scenarios. I loved the format that we followed each week. So glad I did it!"
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"I've had several hypnotherapy sessions both online and in person with Katie. I have also joined one of her EFT offerings through social media. Every experience I had with Katie was incredible and positive. She has such a natural way of making you feel safe, comfortable and genuinely heard. From the first session, I felt comfortable to open up without fear of judgement. She holds space in such a calm and confident way and I felt so supported every step of the way. Katie is truly amazing at what she does and I can't recommend her enough!"
