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The Overthinker’s Survival Guide

How to stop spiraling, start trusting yourself, and make decisions with confidence.

Introduction

If you’re reading this, you already know what it feels like:
  • You replay conversations over and over.
  • Small decisions feel big and heavy.
  • You constantly second-guess yourself.
  • You’re exhausted from trying to “get it right” all the time.

The truth?

Overthinking isn’t your fault. It’s a nervous system survival pattern that kept you safe at some point—but now it’s keeping you stuck.

The good news: Overthinking is trainable.
You don’t have to “just stop thinking.”
You simply need new tools to shift your state—so your mind and body work with you, not against you.

The Real Root of Overthinking

Overthinking is not an intelligence problem.

It’s not that you lack confidence, capability, or logic.
It’s your nervous system perceiving threat where there is none.

Every time you spiral, your brain is trying to prevent:
  • Mistakes
  • Judgment
  • Rejection
  • Disapproval
  • Failure

It feels safer to stay stuck in “analysis mode” than risk being wrong.

The real solution isn’t to think better.
It’s to create internal safety so you can trust yourself again.



The Survival Guide To Breaking The Spiral


STEP 1 — The 60-Second Reset
When you feel yourself spinning:
  • Place one hand on your chest, one hand on your stomach.
  • Exhale fully (longer than your inhale).
  • Whisper to yourself: “I am safe. I can pause. There is no emergency.”

This physically signals your nervous system to exit threat response.
The goal isn’t to solve the problem—it’s to create space before reacting.

STEP 2 — The 3-Question Self-Trust Filter
When making a decision, run it through these quick filters:
  • 1. Does this feel aligned with who I want to be?
  • 2. Am I choosing this out of fear or out of trust?
  • 3. Will this move me forward, even imperfectly?

You don’t need perfect answers. You just need forward motion.

STEP 3 — The 3-Minute Mental Reset
Overthinking thrives in loops. Interrupt the loop.
  • Set a timer for 3 minutes.
  • Brain dump every thought, fear, or “what if” onto paper.
  • When time’s up: close the journal. Move on.

This allows your mind to release the charge without spiraling indefinitely.

STEP 4 — The Rewire Reminder

Every time you notice yourself stuck in the loop, repeat:
“I don’t need to solve everything right now. My safety isn’t at risk.”

Rewiring is repetition.
Every time you interrupt the spiral, you’re teaching your brain something new.

Remember This:
  • You don’t need certainty to take action.
  • You don’t need every answer to trust yourself.
  • You don’t need to be perfect to be powerful.

The goal is not no fear.
The goal is movement with safety.


Your Next Step: Own Your Power™

If you’re ready to go deeper, this guide is only the beginning.

Inside Own Your Power™, we work together 1:1 to fully rewire the root of overthinking so you can:
  • Trust your decisions
  • Set boundaries without guilt
  • Feel calm, clear, and steady—no matter the situation


Book your Confidence Breakthrough Call to explore if it’s a fit.
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Disclaimer - This guide is for informational purposes only. It is not a substitute for medical or psychological treatment.