We often think of overthinking as too much in our head. But what if the problem isn’t the quantity of our thoughts—but the loop they trap us in?
Nick Trenton, in “Stop Overthinking”, makes this point clearly: overthinking isn't about deep thought—it's about unproductive thought. It’s the spiraling, anxious maze of what-ifs, should-haves, and what-comes-nexts that wear us down mentally, emotionally, and physically. While mindset tools like the 4 A’s—Avoid, Alter, Accept, and Adapt—offer solid ground for reframing stress, we often forget to consult the wisest resource we have: our body.
That’s where somatic awareness comes in.
Why Somatic Awareness?
Overthinking doesn’t just happen in the mind. It’s a full-body experience—tight chest, shallow breath, clenched jaw, and the like. And that’s the key. Our nervous system isn’t just along for the ride—it’s in the driver’s seat.
Somatic awareness invites us to pause and tune into what our body is saying, before our thoughts spin out of control. It’s a recalibration that pulls us out of rumination and back into the present moment.
A Simple, Subtle Somatic Reset
Here’s a simple somatic practice exercise I often share with curious leaders. It’s quick, subtle, and deeply grounding—especially useful when you catch yourself in a spiral of overthinking:
1. Recall a recent challenge.
Something that made you feel anxious, uncertain, or reactive.
2. Notice what’s happening in your body.
Is there tension? A flutter in your stomach? A sense of collapse or heat?
3. Gently scan the room.
Let your eyes land on something visually pleasing—a color, a texture, a shape. It could be a plant, a photo, or even the way the light moves across the floor.
4. Stay with that for a moment.
Let your attention soften around it. Feel yourself settle.
5. Check in with your body again.
What’s shifted?
This simple shift in attention—from internal overwhelm to external orientation—can restore clarity, reduce reactivity, and open the door to more intentional responses anytime, anywhere.
Your Body Holds the Brake
Overthinking can feel inescapable, especially when the stress feels relentless. But it’s not a life sentence—it’s a signal.
When we bring awareness to our body's signals and sensations and use practices like visualization, grounding techniques, or Trenton’s 4 A’s, we give ourselves a choice: to keep spinning in the maze, or to gently step out of it with self-regulation.
You don’t have to wrestle your thoughts into submission. In fact, that can make the situation worse. What we fight grows stronger. The first step is noticing. We can’t change what we don’t notice. Meet what you notice with compassion and curiosity. That part of you is trying to protect you from something. Even thank that part of you and see what happens.
