Do you over think?

What happens when we overthink

Find out below & learn some techniques

When we overthink, our minds become trapped in a loop of excessive analysis and worry. This can lead to several mental, emotional, and even physical consequences, including:

Increased anxiety and stress – Constantly ruminating on "what ifs" and worst-case scenarios can make you feel overwhelmed and tense.
Paralysis by analysis – You may struggle to make decisions or take action because you're too focused on weighing every possibility.
Sleep disturbances – Overthinking often leads to racing thoughts, especially at night, making it harder to fall or stay asleep.
Reduced productivity – Time and energy are drained by overanalysing rather than doing.
Negative self-talk – Overthinking can amplify self-doubt, guilt, or regret, often creating a distorted perception of reality.
Relationship strain – Constantly rehashing conversations or worrying about others' opinions can create distance or misunderstandings.

Essentially, overthinking traps you in your head and keeps you from being fully present or confident in your actions.

1. Name the Thought
Label it: “That’s a worry thought,” or “That’s my inner critic talking.” Naming gives you distance and awareness.

2. Set a Worry Timer
Give yourself 10–15 minutes to worry intentionally. When the timer ends, gently bring your focus back to the present.

3. Ground in the Present
Use your senses:
👣 Feel your feet on the floor
🖐️ Hold something cold
🌬️ Take 4 slow breaths

Small shifts. Real impact.
You don’t have to stay stuck in your head.

📍Breda Morrissey CBT & Counselling | Compassionate, evidence-based therapy in a safe space

#OverthinkingHelp #CBTTips #MentalWellness #BredaMorrisseyCBT #AnxietySupport #TherapyTools

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Grounding for Anxiety & Stress Why it works?

by Breda Morrissey • 24 April 2025

Grounding for Anxiety & Stress: Why It Works When anxiety takes hold or stress begins to overwhelm, it can feel like your mind is spinning out of control. Racing thoughts, tight chest, shallow breathing—it’s like your body’s alarm system is stuck in overdrive. Grounding techniques help turn that alarm down. But why do they work ? What Is Grounding? Grounding is a set of simple practices that connect you to the present moment—physically, mentally, and emotionally. It’s about pulling yourself out of anxious thought loops or emotional overload and tuning back into your body, your surroundings, and your breath. Think of grounding like an anchor in a storm. You’re not trying to fight the waves—you’re just giving yourself something solid to hold onto until they pass. Why I Use Grounding in My Work From my experience in CBT and counselling, I’ve seen how grounding techniques can: Interrupt anxious thought loops that feel never-ending. Soothe the body’s stress response , helping you feel a little safer in your own skin. Create space between feeling and reacting—so you can respond with choice, not panic. Help you feel more in control , even if just for a few minutes. And those few minutes? They can change your day. Some of My Favourite Grounding Tools Here are a few grounding practices I often guide clients through—easy, quick, and kind: Feel Your Feet Sit still for a moment. Feel the floor beneath your feet. Really feel it—press down. It’s simple, but powerful. You're here. You're supported. The 5-4-3-2-1 Technique Engage your senses: 5 things you can see 4 you can touch 3 you can hear 2 you can smell 1 you can taste or simply enjoy the breath in your mouth Breathe with Intention Try box breathing: Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. It brings calm, especially when everything feels too much. Cold Water or Ice Rinse your hands under cool water or hold an ice cube. It sounds odd—but it can snap you out of a panic state by grounding your senses instantly. A Gentle Reminder Grounding won’t solve every problem. But it gives you a foothold. And sometimes, when emotions feel too big, a foothold is all you need to begin finding your way through. You're not alone in this. If you need support, whether that’s learning how to ground yourself or talking through what’s going on underneath the anxiety—I'm here. Breda CBT & Counselling Nee more help please feel free to contact me: bredamorrisseycounsellor@gmail.com 0838541298, @BredaMorrisseyCBT