How to STOP Overthinking

As a spiritualist minister and counselor, I’ve worked with countless individuals struggling with overthinking. Take Lena, for example – a composite of several people I’ve counseled. Lena’s monkey mind was constantly running amok, throwing crap at every positive thought and leaving her feeling exhausted, overwhelmed, and paralyzed. Sound familiar?

The problem with overthinking is that it creates a tug-of-war between your survival instincts and your intuitive knowing. As empaths and HSPs, we’re not just playing on a two-dimensional chessboard—we have the added challenge of navigating the energy realm. This can lead to fear, indecision, and analysis paralysis.

So, how do we stop overthinking and tune into our spirit’s guidance? The key is to quiet the mind, calm the emotions, and cultivate a mindful presence. Here are some practical tips:

The Three R’s: Right Meditation, Right Thought, Right Action

1. Right Meditation: Start with a simple 10-minute stillness practice twice daily. Stillness meditation begins with 5 minutes of focusing on a single image, followed by 5 minutes of silence or absence of thought. Consistency is critical to progress – consistent meditation practice is the path to learning how to stop overthinking and so much more.

2. Right Thought: Overthinking stops once you’ve quieted the mind. You can ask your spirit for guidance on the next actionable step. Trust your intuition and make a decision free from delusion or overthinking. Keep it actionable and doable.

3. Right Action: Take that aligned action, no matter how small, and trust it will lead you in the right direction. Celebrate the fact that you’re co-creating with spirit and generating good karma.

Remember, perfection isn’t the goal – proper meditation is about showing up and doing your best to calm the mental chatter. You’ll start to discern the difference between survival instincts and intuitive guidance with practice.

Reframing Overthinking

Another powerful tool for overcoming overthinking is reframing. Instead of getting caught in the same mental loops, practice catching yourself and consciously choosing a new perspective. For example:

• Focus on what you can control vs. what you can’t. Bless and release what’s outside your sphere of influence.
• Look for alternative solutions instead of getting attached to one “right” way. There are many paths to the same destination.
• Savor the small joys and “memory lane” moments. Overthinking often prevents us from appreciating what’s right in front of us.

Trust that even if others don’t understand your path, you are where you need to be with many next-step options. Like the seagull in Jonathan Livingston’s Seagull, honor your spirit’s calling.

Above all, remember to be compassionate with yourself. Overthinking is not a personal failing—it’s simply a habit that can be rehabilitated with loving awareness and consistency. As you learn how to stop overthinking and align with your spirit’s intent, a new world of possibilities opens up.

I invite you to experiment with these practices and see how they transform your relationship with overthinking. And if you ever feel stuck, know that you have a community of like-minded souls here to support you.

My Highest Blessings!