How to Use Mindfulness When Your Brain Won’t Stop Overthinking

Ever felt like your brain has 30 tabs open and someone’s playing music on all of them? That’s what overthinking can feel like—relentless, overwhelming, and totally exhausting. If you’ve ever tried to “just relax” or “stop worrying” and found that advice only made things worse, you’re not alone. For many of us, especially those with anxiety, ADHD, or trauma backgrounds, overthinking isn’t a choice. It’s survival-mode thinking stuck on repeat.

The good news? You don’t have to fight your brain. You can meet it where it is—with mindfulness.

Let’s explore how mindfulness can actually help when overthinking won’t shut off, even if you’ve tried it before and felt like you were "bad at it."

But First—Why Do We Overthink?

Before we dive into strategies, it’s important to understand why overthinking happens. Overthinking is often a sign that your brain is trying to protect you.

• Anxiety:

  Your brain is scanning for danger, even if nothing is immediately wrong.

  
  

• ADHD:

  Your thoughts may race or ping-pong due to how your brain processes stimulation.

  
  

• Trauma:

  Your nervous system may be hyper vigilant, trying to prevent harm from happening again.

You’re not broken. Your brain is doing exactly what it learned to do to keep you safe.

What Mindfulness Is (and Isn’t)

Mindfulness isn’t about “clearing your mind” or sitting still for hours. It’s not about being calm 100% of the time. And it’s definitely not about judging yourself when your thoughts spiral.

Mindfulness is simply the practice of noticing, without judgment.

That means:

• Noticing your breath, even if it’s shallow.

• Noticing your thoughts, even if they’re racing.

• Noticing your body, even if it’s tense.

Mindfulness is about becoming a compassionate observer of your inner world, not a critic.

Mindfulness Tools for When You Can’t Stop Overthinking

These strategies are designed for real people with real brains, not monks in a silent retreat. Try what feels doable. Leave the rest.

1. Try the 5-4-3-2-1 Grounding Technique

This is a sensory-based mindfulness tool that gently brings your focus to the present.

• 5 things you can see

• 4 things you can touch

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

Why it works: It activates the prefrontal cortex (decision-making part of the brain) and calms the amygdala (alarm system).

2. Use “Name It to Tame It”

When your thoughts feel jumbled, say them out loud or write them down in a quick brain dump.

Example:

“I notice I’m worrying about how that conversation went. I notice a fear that I said the wrong thing.”

Why it works: Neuroscience shows that labelling emotions reduces amygdala activity, helping you feel more in control.

3. Pair Mindfulness with Movement

Sitting still might not work if your body feels restless. Mindful movement counts.

Try:

• A short walk while noticing sounds or textures

• Gentle stretching while focusing on breath

• Even washing dishes and noticing the water on your hands

Why it works: Moving can help regulate the nervous system and increase dopamine, especially in ADHD brains.

4. Anchor Your Thoughts to One Sensation

Overthinking pulls your mind into 100 different directions. Give it one thing to hold onto.

Try:

• Placing a hand over your heart and noticing its rhythm

• Holding an object (a smooth stone, a cozy blanket) and noticing the texture

• Listening to one sound and focusing just on that

Why it works: It gently brings the brain back to the here and now without forcing it to “be quiet.”

5. Use Compassion as a Mindfulness Practice

One of the most powerful ways to use mindfulness is to be kind to your overthinking mind.

Try saying:

“Thank you, brain, for trying to protect me. I see you. I’m safe right now.”

Why it works: Trauma-informed mindfulness builds safety first, which is essential before trying to “calm down.”

What If I’m Bad at This?

Spoiler alert: You can’t be bad at mindfulness.

If you notice your thoughts drifting? That’s mindfulness. If you bring yourself back gently, even once? That’s mindfulness. If your brain won’t stop, but you keep showing up? That’s resilience.

Final Thoughts: Mindfulness Isn’t a Fix—It’s a Friend

You don’t need to fix your brain to feel better. You just need to be in a relationship with it. Mindfulness gives you tools to befriend your thoughts instead of fearing them. It helps you say, “Yes, I see you, spiralling thoughts—and I’m still here. Still breathing. Still worthy.”

You’re not alone in this. You’re not too much. And your brain isn’t broken—it’s brilliant.

If you'd like personalized support on your journey, you're welcome to book a free consultation to explore whether therapy might be a good next step. No pressure—just a space to be heard.