How to Stop Overthinking: Counselling Tools to Calm an Overactive Mind

The Cycle of Overthinking

Have you ever caught yourself replaying a conversation, worrying about the future, or analyzing every possible “what if”? That’s overthinking — the mind’s attempt to protect you by staying one step ahead. But instead of creating safety, it often leads to anxiety, exhaustion, and disconnection from the present moment.

In counselling, I often describe overthinking as the mind’s way of saying, “I don’t feel safe letting go.” It’s not weakness — it’s your nervous system trying to prepare for something that feels unpredictable.

Why We Overthink

Overthinking usually stems from one or more of the following:

• Anxiety or fear of the unknown

• Past experiences that taught you to anticipate conflict or disappointment

• Perfectionism — the belief that if you just think harder, you’ll get it right

• Emotional avoidance, where thinking replaces feeling

It becomes a loop: thoughts create tension → tension triggers more thoughts → and the body stays in a low-level state of alertness.

What Happens in the Brain

When you’re stuck in your head, your amygdala (the brain’s alarm system) becomes hyperactive, while the prefrontal cortex (responsible for calm, logical thinking) goes offline. This means even small problems can feel overwhelming.

Counselling helps regulate this system — shifting you from “fight-or-flight” to a state of calm awareness where you can think clearly again.

Counselling Tools to Calm an Overactive Mind

At Pierre Begrand Counselling, I teach clients practical strategies to step out of their heads and back into their lives. Here are a few core tools:

1. Grounding the Body

Overthinking is a symptom of a dysregulated body. Start by anchoring to your senses:

• Feel your feet on the floor.

• Name five things you can see.

• Take three slow, deep breaths (try box breathing: in 4, hold 4, out 4, hold 4).

When the body feels safe, the mind follows.

2. Name, Don’t Judge

When a thought loops, simply name it: “I’m noticing I’m worrying.”
Naming pulls you out of the story and into awareness — the first step toward letting go.

3. Journalling for Clarity

Write down the thought that keeps looping and ask:

• Is this a fact, or a fear?

• Can I do something about it now?

• What emotion is underneath this thought?

Often, the real issue isn’t the thought itself but the unfelt emotion driving it.

4. Set a “Worry Window”

Give yourself permission to think — but on your terms.
Choose a 10-minute window each day to worry or problem-solve, then move on.
This teaches your brain that you’re in charge of when thinking happens.

5. Reconnecting to the Present

Overthinking pulls you into the past or the future.
Presence brings you back to safety.
Simple rituals like breathing, movement, mindfulness, or even light physical activity can reset your nervous system and quiet mental noise.

What You’ll Learn Through Counselling

Working with a counsellor helps you:

• Understand the root cause of your overthinking (fear, guilt, control, uncertainty).

• Learn how to self-regulate when your mind spirals.

• Build emotional literacy — recognizing what you feel instead of intellectualizing it.

• Create new mental pathways that promote calm and trust instead of control.

Counselling doesn’t erase your thoughts — it helps you build a healthier relationship with them.

You Deserve a Peaceful Mind

If your thoughts feel constant and exhausting, you’re not broken — you’re simply running an old survival pattern that can be re-trained.

With support, awareness, and new tools, your mind can become a place of clarity again.

Book a Session

I offer in-person counselling in downtown Saskatoon, Saskatchewan, and online counselling sessions across Canada.
If you’re ready to quiet your mind and find balance again, let’s talk.