How Do We Stop Overthinking?

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  • Post last modified:May 17, 2025

Are you trapped in a cycle of endless “what ifs”?
Do you lie awake at night, replaying conversations or worrying about things you can’t control?

You’re not alone—and you’re definitely not crazy.

In this episode of English Podcast with Ruby, we’re diving into one of the most exhausting habits we all fall into: overthinking.
Not only will you discover how to stop the mental spiral, but you’ll also learn natural English expressions and everyday vocabulary to talk about your thoughts with confidence.

So whether you overthink what to wear, what to say, or even what to cook for dinner (yup, we’ve been there!), this blog—and the podcast episode—are for you.

Ready to calm your mind and grow your English? Let’s jump in.

Blog Category: Podcast

Hosts: Ruby & Tim

Genre: Improvement / Education

Title: It’s Time to Change Your Life | Learn English with Podcast

Introduce

Ruby:

Hey friends, welcome back to English Podcast with Ruby! I’m Ruby, and I’m so happy you’re here with us again.

Tim:

And I’m Tim! Thanks for tuning in, everyone. Today’s episode is gonna be a big one because—let’s be honest—we all do it: overthinking. If you’re learning English and you also care about your mental health, you’re in the right place.

Ruby:

Mhm, that little voice in your head that just won’t stop talking, right? Like, “What did he mean by that message?” “Did I say something wrong in the meeting?” “Should I have used a different emoji?”

Tim:

Hahaha, totally! It’s like we replay everything over and over until it drives us crazy.

Ruby:

And sometimes, it’s not even the big stuff—it’s the tiniest decisions. I once spent ten minutes just choosing between two emails, wondering which sounded more professional. Like, come on, brain, help me out!

Tim:

Yeah, overthinking can be exhausting and seriously mess with our peace of mind. But today, we’re going to figure out why we do it, what it’s doing to us, and most importantly—how we can stop.

Ruby:

And of course, we’ll teach you some powerful English expressions along the way. So you can grow your vocabulary and your self-awareness at the same time.

Tim:

Exactly. This is gonna be super real, super practical—and hopefully, super helpful.

Ruby:

So stay with us, and hey—if you want to review today’s vocabulary, check out the link in the description.

Tim:

Also, don’t forget to like, comment, share this episode, and subscribe to our channel if you haven’t already.

Ruby:

Alright, ready to dive in?

Tim:

Let’s do this.

https://youtu.be/J7r9CDCiH5w

What Is Overthinking?

Tim:

Alright, Ruby, let’s kick things off with the basics. What exactly is overthinking?

Ruby:

Well, in simple terms, overthinking is when your brain gets stuck in a loop. You keep analyzing or worrying about something over and over—even when it doesn’t help at all.

Tim:

Yeah. You’re not just thinking—you’re thinking too much. About a decision, a problem, a conversation… and you just can’t let it go.

Ruby:

Totally. And it doesn’t even have to be something serious. Like, the other day I spent 15 minutes wondering if my message to a friend sounded cold because I forgot to add a smiley face. Mm, it sounds silly, but in my head, it felt huge!

Tim:

Oh, I’ve done that too! That’s the thing—overthinking often takes small, harmless things and turns them into big, stressful dramas in our minds.

Ruby:

Exactly. Like, you replay a moment in your head on repeat: “Did I say the wrong thing?” “Did they misunderstand me?” Or you worry about something that hasn’t even happened yet.

Tim:

And probably won’t ever happen. That’s the crazy part! Overthinking pulls us into imaginary situations that may not be real at all.

Ruby:

So if you’re listening and thinking, “Yup, that’s me,” don’t worry. You’re not alone. Most of us do this more often than we realize.

Tim:

mm,hmm. So when we overthink, we often go through endless scenarios in our heads, especially the negative ones.

Ruby:

Mhm, it’s like your brain is stuck on a hamster wheel—spinning and spinning, but not going anywhere.

Tim:

And that kind of thinking can feel exhausting, right? Mentally and emotionally.

Ruby:

Totally. But here’s the big question: The Harmful Effects of Overthinking?

Tim:

Good question. Let’s dig into the psychology behind it—after this quick break.

The Harmful Effects of Overthinking

Tim:

So Ruby, here’s a big question: Why does overthinking matter? I mean, it’s just thinking, right? What’s the big deal?

Ruby:

Mm, sounds harmless, but actually—it’s not. Overthinking can quietly do a lot of damage. It’s not just annoying, it really takes a toll on your mental health.

Tim:

Absolutely. First off, it creates a lot of stress and tension. You know that tight feeling in your chest or shoulders when you’re constantly worried? That’s your body reacting to your mind’s chaos.

Ruby:

Oh yeah, I’ve felt that for sure. And when I overthink at night, it’s like I can’t turn my brain off. Then I get anxious, sometimes even a little sad, and I wake up feeling worse.

Tim:

Exactly. That’s the thing—overthinking doesn’t just stay in your head. It can lead to anxiety, and if it goes on long enough, even depression.

Ruby:

And it totally blocks action, too. You get stuck in this mental loop of “what if… what if… what if…” until you’re frozen.

Tim:

That’s so real. I remember once, I kept overanalyzing an idea for a work project. I wanted it to be perfect, so I kept second-guessing everything. In the end? I didn’t even submit it. Just missed the deadline.

Ruby:

Ugh, that’s the worst. I had a similar thing happen—I wanted to join a new club, but I kept thinking, “What if I don’t fit in? What if I’m not good enough?” And by the time I made up my mind, sign-ups were already closed.

Tim:

That’s what overthinking does—it delays us, drains us, and sometimes, it straight up steals our chances.

Ruby:

Yeah, it’s like overthinking is this sneaky thief that steals your peace, your time, and your energy.

Tim:

And one more thing—overthinking can also cause physical symptoms. Headaches. Insomnia. Stomachaches. Even muscle pain. It’s wild how powerful the mind is.

Ruby:

Totally. Our thoughts shape our bodies, and when we’re constantly stressed, our bodies feel it too.

Tim:

So yeah—overthinking might seem like just “thinking too much,” but in reality, it’s something we really need to take seriously.

Ruby:

Mmhm. So the next question is—how do we know when we’re overthinking? Because sometimes, it’s hard to tell, right?

Tim:

Right. Let’s go there next.

Signs You’re Overthinking

Ruby:

Alright, let’s talk about it—how do you actually know you’re overthinking? What are the signs, Tim?

Tim:

Good question. One big sign is when your brain keeps going back to the same thought, again and again. It’s like your mind is stuck on repeat, playing that same mental scene over and over.

Ruby:

Totally. Like when I text my partner and they don’t reply for hours. At first I’m like, “Maybe they’re just busy.” But then I start thinking… “Wait, are they upset with me? Or maybe they’re out with someone and didn’t tell me? What if they’re doing something they don’t want me to know about?” And suddenly, my whole mood shifts—even though there’s probably nothing going on.

Tim:

Oh, that’s so stressful. It can totally mess up your whole day. That’s a perfect example. Another classic sign? Worrying about things that are out of your control, or things that probably won’t even happen. Like, “What if I say something embarrassing in a meeting three weeks from now?”

Ruby:

Yes! Or like, “What if my best friend secretly hates me because she replied with just one emoji?” laughs I’ve definitely gone down that road.

Tim:

Same here. And don’t forget the physical signs—your body reacts to all that mental noise. You might get headaches, muscle tension, or find it hard to sleep. That’s your body waving a red flag.

Ruby:

Mm-hmm, I’ve had so many nights where I just lie there in bed, and my thoughts won’t stop spinning. It’s exhausting.

Tim:

Exactly. And here’s another one—indecision. Overthinkers can spend way too long making even the smallest choices. Like spending twenty minutes deciding between pizza or pasta.

Ruby:

Oh, guilty! I’ve stood in front of a fridge for so long that I forgot why I opened it in the first place. Hahaha.

Tim:

That’s real.

Ruby:

So if any of that sounds familiar, don’t stress. It doesn’t mean something’s wrong with you—it just means you’ve got a busy brain. And we’re about to show you how to calm it down.

Tim:

Yup, we’ve got your back. Coming up next—why overthinking happens in the first place. Let’s go there.

Why Do We Overthink?

Tim:

Before we jump into how to stop overthinking, let’s hit pause and ask—why do we even do it? What’s going on inside our minds?

Ruby:

Mm, I ask myself that all the time. Like, why can’t I just let things go?

Tim:

One major reason? Stress. When life feels overwhelming—tight deadlines, big decisions, too much on your plate—your brain tries to gain control by analyzing everything. It’s like your mind thinks, “If I just think about this enough, I’ll find the perfect solution.”

Ruby:

Yeah, totally. Like when I’m drowning in assignments, I start overthinking every tiny thing. “Should I write this paragraph now or later? What if it’s not good enough?” And boom—I’ve spent an hour just stressing.

Tim:

Exactly. Another big cause is low self-confidence. If you don’t fully trust your ability to handle situations, you tend to overthink. You replay scenarios in your head because you’re afraid of making mistakes.

Ruby:

That hits home. Sometimes I hesitate because I’m scared of choosing the “wrong” option—even for simple things. Like, should I speak up in class? What if I sound silly?

Tim:

I’ve been there too. And don’t forget uncertainty. Not knowing what’s going to happen makes our brains panic a little. We start imagining every possible future—most of them negative.

Ruby:

Yep. Like, “What if I don’t get that job?” or “What if I make the wrong life choice?” It’s like your mind is trying to prepare for every outcome, but instead it just exhausts you.

Tim:

So true. It’s like we put on these “worry goggles” and suddenly everything looks scary or complicated.

Ruby:

Haha, “worry goggles”—I like that. So yeah, stress, low confidence, and uncertainty are like the three best friends of overthinking.

Tim:

But we’re about to crash that little party, right?

Ruby:

Oh yeah—we’ve got tools, tricks, and mindset shifts coming up next to help you take back control of your thoughts. Stick around!

How to Stop Overthinking

Tim:

Alright, this is the part I really love—solutions! Let’s dive into some practical, everyday things you can do to stop the mental spiral. First up: Mindfulness.

Ruby:

Ah yes, mindfulness. That word’s everywhere lately. But what does it really mean?

Tim:

Good question. Mindfulness is simply being aware of your thoughts and feelings without judging them. You don’t try to push them away or fight them. You just notice them—and then gently bring your focus back to the present moment.

Ruby:

So like, instead of stressing over tomorrow’s presentation, I can just pay attention to the sound of the birds outside or the warmth of my tea right now?

Tim:

Exactly! That tiny shift helps your brain stop jumping to the future. You can even try short breathing exercises or meditation to ground yourself.

Ruby:

Love it. Another strategy I swear by—write it down. Get your thoughts out of your head and onto paper. It’s like giving your mind a break.

Tim:

Yes! I’ve tried that, and it actually works. It’s like telling your brain, “Hey, we’ve saved this thought, you don’t need to keep repeating it.”

Ruby:

Haha exactly. And if your thoughts feel like they’re taking over, try this trick: set a worry time. Give yourself 15–20 minutes to think about a problem. Set a timer. Once the time’s up, move on.

Tim:

Ooh I like that. That way your brain knows it will be heard—but it doesn’t have to hijack your whole day.

Ruby:

Totally. Another powerful tool is: talk to someone. Don’t underestimate the power of a real conversation. Sometimes just saying your thoughts out loud makes them feel less scary.

Tim:

Mm-hmm. I always feel lighter after a good chat with a friend. And sometimes they offer a completely different take I never thought of.

Ruby:

That’s perspective in action! And here’s another important one—manage your time well. A lot of overthinking comes from feeling out of control. Use a planner, make a list, break big tasks into smaller ones.

Tim:

Beautiful example. When your time is structured, your brain doesn’t need to panic. It knows there’s a plan.

Ruby:

These strategies are gold, Tim. I’m gonna try the writing one tonight and maybe set up a little mindfulness moment tomorrow morning.

Tim:

That’s the spirit! Remember, overthinking isn’t something we “cure” overnight. But with small steps and consistency, we can absolutely take back control.

Ruby:

And breathe a little easier. Coming up next—we’ll wrap things up with a quick recap and a motivational boost. Stay with us!

Tim:

Alright, let’s bring it all together. Overthinking is when your mind just won’t let something go—it keeps spinning, repeating, creating stress and mental tension.

Ruby:

It usually shows up when we’re under pressure, feeling unsure about ourselves, or facing the unknown. And you’ll know it’s there if you’re constantly worrying, struggling to make simple decisions, or feeling it in your body—like with headaches or trouble sleeping.

Tim:

But the good news? You’re not stuck with it. There are ways out. You can slow the spiral with mindfulness, writing down your thoughts, limiting your “worry time,” talking to someone, or simply getting organized with a plan.

Ruby:

Let’s give our listeners a little challenge. Tonight, take five minutes. Just five. Write down one thing you’ve been overthinking. Don’t try to fix it—just get it out of your head and onto paper. You’ll be surprised how freeing that feels.

Highlight Vocabulary

Ruby:

Okay, time to slow it down for a second and review some of the vocabulary we covered today.

Tim:

Yep—these are the words you’ll hear a lot when people talk about thoughts, emotions, and mental health. Let’s break them down.

VocabularyMeaningFor example
OverthinkingMeaning: Thinking too much about something, often in a way that causes stress.Example: I spent the whole night overthinking what I said at lunch.
RepetitiveMeaning: Happening again and again in a way that becomes annoying or unhelpful.Example: His thoughts were repetitive, going in circles all day.
DecisionMeaning: A choice you make after thinking.Example: She couldn’t make a decision about what to wear.
ScenarioMeaning: A possible situation or outcome.Example: He imagined every worst-case scenario before the interview.
OutcomeMeaning: The final result of something.Example: She worried about the outcome of her exam for days.
PerspectiveMeaning: The way you see or think about something.Example: Try to see things from a different perspective.
TensionMeaning: The feeling of stress or pressure in your body or mind.Example: I felt tension in my shoulders from overthinking.
MeditationMeaning: A practice to calm the mind and focus on the present.Example: He does meditation each morning to reduce stress.
PrioritizeMeaning: To decide what is most important and do that first.Example: You need to prioritize your mental health.
Mental healthMeaning: Your emotional, psychological, and social well-being.Example: Overthinking can take a toll on your mental health.

Tim:

If even one of these strategies or words stuck with you today, that’s a win. And if you want to review the lesson or practice the vocabulary, we’ve got you covered. Yup—check the link in the description. It’s all free, just for you.

Ruby:

Wow, Tim, this episode really helped me breathe a little easier. Overthinking doesn’t have to run the show, right?

Tim:

Not at all.You can’t always choose your thoughts, but you can choose what power they have over you.

Ruby:

That’s powerful. It’s like—we can’t always stop the waves, but we can learn to surf them.

Tim:

Exactly. So, friends, how do you deal with overthinking? Have any strategies that work for you? We’d love to hear from you.

Ruby:

Drop a comment on our socials, , or share your thoughts with someone who might need this today.

Tim:

And if today’s episode spoke to you, don’t forget—LIKE, subscribe, and share it with a friend who could use some calm too.

Ruby:

Thanks for tuning in to English Podcast with Ruby. Take care of your mind, stay kind to yourself, and we’ll see you in the next one.

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