🎙️ Episode: Why Your Mind Won’t Stop Racing (And How to Find Peace)
Your thoughts won’t stop. Your mind keeps running—worrying, overthinking, replaying conversations, imagining worst-case scenarios. And no matter how much you tell yourself to calm down, your brain doesn’t listen.
Sound familiar?
I get it. I’ve been there too. But let me tell you this—there’s nothing wrong with you. Your mind isn’t broken. It’s just too good at protecting you. The problem is, it’s acting like a fire alarm that won’t stop ringing—even when there’s no fire.
So today, I’ll show you how to:
- Reset your mind so you can finally feel calm and in control
- Stop overthinking using my CIRCLE method
- Challenge anxious thoughts and replace them with kinder truths
- Use powerful breathing techniques to quiet the noise in your head
- Lead your mind instead of letting it control you
- You don’t have to live in a constant state of worry. You don’t have to be stuck in your thoughts. You can train your brain to slow down, breathe, and focus on what actually matters.
So here’s what I want you to try for the next 7 days:
- Write down every anxious thought that pops up. Next to it, write one kind truth to replace it.
- Use the 4-7-8 breathing method (inhale for 4 seconds, hold for 7, exhale for 8).
- Small steps. Big results. Let’s practice calm together.
Listen now and tell me—what’s one anxious thought you’re ready to let go of?
Follow & Connect:
#StopOverthinking #AnxietyRelief #CalmYourMind #SelfGrowth #MindsetMastery
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The Real Reason You Can’t Stop Overthinking (And How To Fix It)
Overthinking And Anxiety: How To Stop
This episode is for you if you have a secret question in your head. “What’s wrong with me that I can’t stop overthinking and feeling anxious all the time?” Let’s talk about that feeling where your brain is busy. It keeps going here and there. The more you ask it to stop, the more it brings you everywhere. The worst thing is that it brings a lot of worry and overthinking. I see this as the hidden reason why relationships start to go cold and the couple becomes distant, especially when your partner can’t understand you and sees it as an exaggeration rather than showing empathy.
When you’re replying to conversations, worrying about tomorrow, or wondering, “Why can’t I just be normal?” you need to read this episode. In 2015, I neglected all my daily practices when I was so busy growing our healthy food and beverage manufacturing business. I went straight to work daily while juggling kids and studying at night for another holistic health certification. I was so busy that I had no idea I was anxious. I was disconnected from my body.
I understand you. When I realized the anxiousness started to manifest in my body, I reminded myself that I had to walk my talk. Selling healthy food wasn’t my mission. My mission back then was to introduce people to how to live a healthier life, have a healthier lifestyle, eat delicious, healthy food, and enjoy it. Living a healthier life isn’t just about eating healthy food. It’s more than that. It’s also about having a healthy mind. However, I was paying too much attention to organic food, what we need to eat, and what we don’t need to eat. All of these things made me more disconnected from my body.
When I realized it, I was crying. I felt guilty because I had so much knowledge about it. Yet, here I was. I took it for granted and didn’t have enough self-discipline to keep practicing, even when I was okay. By the time I realized it, Silver suggested I take time for myself, so I chose to go on a silent meditation retreat for a week. Before I share some practices with you, I want you to know one thing. There’s nothing wrong with you. Your mind is just working overtime to protect you. We’ll figure out how you can understand and make your mind cooperate and work together with you, not against you.
First, let’s understand what makes your mind keep running like a movie and feel like your brain is stuck in overdrive. Imagine your mind is like a smoke alarm. It’s supposed to go off when there’s real danger. Thinking about it, I’ve experienced that at this house. We were in the sauna room. The huge difference between the winter temperature outside and inside created steam. Suddenly, the fire alarm went off. The sound was painfully loud. At that moment, if we could relax and know what to do, we could find a way out faster. It’s like overthinking. You can reset it.
Connection: Connecting With Yourself And Others
Let’s use the signature CIRCLE method I share with my clients. The first one is connection. As humans, we need to feel connected because we are social creatures. There’s no better and deeper connection with others if we have no idea how to connect with ourselves. It sounds cliché. I will share with you the fastest way to overcome your busy mind that causes you to overthink, especially in a place where you need to relax, stay calm, and enjoy the vibe.
Overthinking usually has something to do with worrying about the future and fearing that something bad in the past might happen again. To control your mind, bring it back to the present moment by feeling your body. If you notice the worry, you can hug yourself and talk to your body. You may say, “I am safe.” Your mind may bring you to the past, and something bad happened back then. Challenge your mind by saying, “Thank you for reminding me. It happened in the past, and here I am. I am safe and still alive. I overcame it in the past. If it happens again, I can overcome it as well.”
If it doesn’t help, connect with your support system. Remember, you need to ask someone who understands your pain and can guide you through this with empathy. At this moment, you don’t need to find someone who judges you or who gives you advice like, “It’s only like that. Stop thinking about it. Don’t think about it. Why are you afraid of something so small?” None of that will help you.
When your mind tells you that you don’t want to disturb anyone, remember that overthinking is isolation. It will find every reason and excuse for you to stay silent and try to deal with it by yourself. Try this instead. You can message someone you trust. You can let them know, “My brain is too loud again. Can you remind me that I am okay?” Talk to yourself and your body. You can hug yourself. Place both hands on your chest if you want and whisper, “I am safe. I am calm. I am at peace right now.”
There’s no better and deeper connection with others if we have no idea how to connect with ourselves. Share on XInner Growth: Befriend Your Busy Brain
I want to share I within my CIRCLE framework. It stands for Inner growth. In this case, befriend your busy brain. Your thoughts are not facts. It could be a lie. You need to know how to filter them. Let’s sort them by doing these five simple things. First, if you start feeling anxious, take off your shoes and feel the ground. Connect with it. Feel the sensation in your feet and breathe in and out slowly through your nose.
Remember to feel your belly. When you breathe in, feel your belly rise. When you breathe out, feel your belly go in again. The most common mistake I see when people are panicking and caught in overthinking is that they breathe here in their chest. It rises while they’re breathing. When you breathe like that, it’s so painful. You may feel your heart beat faster. You get caught up in another worry thought, “I can’t breathe deeply. Something must be wrong with me.”
When you catch yourself in that moment, remember to pause and calm yourself. Try to breathe again. Remind yourself to breathe using your belly. Before you have a panic attack or anxiety, feel the difference between feeling your belly rising while breathing slowly and deeply through your nose and breathing slowly through your nose while your chest is up. Which one calms your mind better?
The next one is when you feel calmer, do the 4-7-8 breathing. Breathe in for 4 counts, hold for 7, and exhale for 8. See how you feel after doing it three times. Repeat until you feel calm. Be compassionate to yourself. Let yourself know that it’s okay to feel this way. Be thankful for your mind to try to protect you. Tell your brain, “I’ve got this. I know what to do.” When you feel grounded, do the brain dump by writing every worry thought, even something as simple as, “Did I forget to buy milk?” Ask which of these is a real or a false fire alarm.
Your thoughts are not facts. It could be a lie. You need to know how to filter them. Share on XResilience: The Art Of Bouncing Back
Let’s move to the R in my CIRCLE framework. R stands for Resilience. I love this so much. For me, resilience is the art of bouncing back. When something presses you down, you bounce even higher. Challenge your mind to stop thinking of all the negative words or thoughts. Is this true? If what you are worried about happens, then what? So what? Usually, when you realize you asked the right question, nothing will happen. It will calm you down. It’s a glimpse of thought that distracts you from getting out of your comfort zone.
Clarity: See Through The Fog
Let’s move on to the second C in my CIRCLE framework, which stands for Clarity. See through the fog. Do you remember in another video I shared with you that I grew up in a little hometown under the mountain? Almost every afternoon, especially during the rainy season, we could see the thick fog on the road. You can’t see clearly. You can’t see far. It might look scary, but once you go through it, it’s nothing. It’s just a fog. All the cars in our hometown had a special yellow light to use to see through the fog.
Borrow this story when you can’t think clearly. There might be some fog in your thoughts. Think about having those yellow lamps to see clearer. That yellow lamp is as simple as asking yourself at that moment, “What’s true here?” For example, you might see some familiar experience in the past and have a thought, “Everyone is judging me.”
The yellow lamp for clarity could reframe the thought by saying, “Is that true? Why would they judge me anyway? I have no idea what they are thinking anyway. If they’re thinking about me, it’s none of my business.” If you have a collection of those thoughts, write them all down one by one and challenge yourself to ask a better question. You can write one nagging thought that’s holding you back from doing something to let you out of your comfort zone, and then write a kinder thought that empowers you.
The more you practice calm, the quieter the noise gets. Share on XLeadership: The Most Compassionate Leader Of Your Thoughts
Let’s move to the L in my CIRCLE framework, which stands for Leadership. Be the most powerful and most compassionate leader of your thoughts. Do it with love and compassion. Don’t judge or blame yourself for having negative thoughts. Instead, thank your mind for reminding you to be careful and let your mind know, “I’m in charge. I can handle that.”
To be able to lead your mind, you need to be disciplined to say yes to the activity that gives your mind healthy food, such as surrounding yourself with the right people whom you want to spend your time with and who you don’t want. You have to know that clearly because whom you spend your time and surround yourself with is who you will become. Who wants to spend time growing to become the best version of themselves, not gossiping about other people’s lives? That’s the person you want to surround yourself with. Remember to rest when you are tired. It will also help your mind to be healthier.
Empowerment: Your Mind Is A Superpower
Let’s move to the E in my CIRCLE framework. It is Empowerment. Your mind is your superpower. Overthinkers are carers. Your brain is extra, and let’s use that for good. Try to write down 1 problem you are facing that worries you and then 3 possible tiny-step solutions. You can also try to replace the victim mentality statements such as “Why me?” with “I wonder. Why me? Why now? What’s the purpose and learning from this problem for my journey?”
Take ownership that everything happens for a great reason for your learning and growth. Own it. You’ll be so proud of yourself. I will end this episode by giving you a 7-day peace plan. I’ll make it super easy for you. While waiting for something, instead of scrolling on your social media, be present with yourself and do the 5-7-8 breathing. You may do that while the coffee brews. When the worrying thought pops up, write it down and write down one kinder truth that you want to hear next to that sentence.
Your mind isn’t broken. It’s good at keeping you safe. As one of my dancing teachers says, “The key is to practice and practice some more.” The more you practice being calm, the quieter the noise gets. Next time, when your thoughts crash in, come back to this episode. We’ll breathe through it together. Remember to share this with people you love who are going through this journey. You are not alone. You are not too much. You are exactly who you are meant to be.
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