Come Back Before You Spiral | The Overthinking Mind — Part 5/5
For five days, we’ve been talking about the mind that thinks ahead, prepares for pain, questions everything, and sometimes even struggles to trust quiet.
And maybe the most important thing to remember as we close The Overthinking Mind is this:
The goal was never to make your mind completely quiet.
It was to understand it well enough that you don’t have to follow it everywhere it goes.
Sometimes overthinking is your mind trying to protect you.
It predicts because uncertainty feels uncomfortable.
It prepares because being caught off guard once hurt.
It searches for answers because not knowing can feel unsafe.
And sometimes, it turns one small moment into an entire story because it believes getting there first will somehow protect you from what might happen next.
But you can interrupt the story.
You can ask, What do I actually know?
You can notice what your fear is adding.
You can feel your feet on the floor.
You can breathe before you respond.
You can wait before making the decision your panic wants made immediately.
And you can come back.
Not because you have mastered every thought.
Not because you will never spiral again.
But because your mind getting loud does not mean you have to abandon yourself inside the noise.
That is where I want to leave this series:
Your mind may get loud again.
Now you know you do not have to go everywhere it tries to take you.
Thank you for spending these five days with me inside The Overthinking Mind. 💕
Which part of this series stayed with you the most?
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🏷️ #JulesGlow
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⚠️ Disclaimer: This page shares mental health education and reflections and is not a substitute for medical, psychological, or therapeutic advice. If you are struggling, please seek support from a licensed professional.
Julissa Fermin, MSW, MS-PSY 💕@JulesGlowCo- Julissa Fermin Inwood
Overthinking can feel overwhelming, especially when the mind starts to build stories from just a single moment — a text, a silence, or a fleeting feeling. From my experience, the key to managing these spirals lies in learning how to return to yourself before the story becomes too big. When I notice my chest tightening or my thoughts racing, I take a deliberate pause. I ask myself, "What do I truly know right now?" and "Am I reacting to facts or fears?" This simple questioning helps me interrupt the automatic fear-driven narrative. Another essential step is reconnecting with my body. I consciously unclench my jaw, drop my shoulders, and place both feet firmly on the floor. This physical grounding provides a sense of safety that my nervous system often craves when uncertainty feels unsafe. Slowing down to take one slow breath allows me to calm my nervous system enough to see the situation more clearly. It’s important to remember that overthinking is often your mind’s way of trying to protect you. Predicting possible pain or discomfort is a survival mechanism, even though it can be exhausting. I’ve found that rather than trying to silence every thought, understanding that not every thought needs to be followed is liberating. You don’t have to chase certainty at top speed or make decisions based on fear-driven alarms. Instead, by coming back gently to the present moment and choosing the next honest step, you can break free from the spiral without abandoning yourself inside the noise. Practicing this regularly makes it easier to handle moments of spiraling without feeling powerless. Remember, it’s not about mastering every thought or never spiraling again but about learning to navigate loud minds with steady self-awareness and compassion.