Drowning in Thoughts? Emotional Regulation for Overthinkers
Action Steps to calm your mind
Drowning in thoughts?
For overthinkers, even a simple conversation can feel like climbing a mountain.
Swirling with anxiety and “what-ifs,” your mind becomes a jungle gym of thoughts and questions. Finding clarity seems impossible as you try to navigate the inner confusion.
"The mind is a place where the soul goes to hide from the heart." Michael A. Singer
When your mind wants to retreat into the false safety of inner dialogue, come back to your body—that’s where you’ll find peace.
Action Steps:
Use the below emotional regulation tools when you find yourself wanting to escape uncomfortable conversations
Use these tools when you are overthinking and trying to “process” your emotions
Emotional Regulation Tools:
Shoulder Drop
Sit or stand comfortably with a straight spine
Inhale deeply, lifting both shoulders towards your ears
Exhale, releasing your shoulders down
Repeat this movement several times, syncing it with your breath
Focus on releasing tension held in the shoulders with each exhale
Self-Hug
Sit or stand comfortably with arms by your sides
Take a deep breath in and wrap your arms around your body
Hold for a few breaths, then release and repeat as needed for comfort and relaxation
4-7-9 breathing technique
Find a Comfortable Position: Sit or lie down in a comfortable position. Close your eyes if it feels relaxing.
Inhale for 4 Seconds: Breathe in quietly through your nose for a count of 4.
Hold for 7 Seconds: Gently hold your breath for a count of 7. Keep your body relaxed.
Exhale for 9 Seconds: Slowly exhale through your mouth, making a soft “whoosh” sound for a count of 9.
Repeat the Cycle: Complete this cycle 4 times or as many times as feels calming.
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