Ever feel trapped in a loop of endless thoughts? Stuck in the ‘what ifs’ and worst-case scenarios? You’re not alone—millions of people struggle with anxious overthinking every day. But the good news? You can stop the cycle.

Overthinking leads to stress, anxiety, and decision fatigue. It keeps you stuck in mental paralysis, constantly analyzing conversations, replaying mistakes, and worrying about the future. If you’ve ever searched for:
✅ How to stop overthinking at night
✅ Why can’t I shut off my brain?
✅ How to stop negative thoughts from taking over
✅ Best ways to quiet an anxious mind

Then this episode is for you! Today, we’re diving into 4 proven, science-backed techniques to break free from overthinking and reclaim mental peace.

💡 Here’s what you’ll learn:

And more! Plus, I’ll take you through a quick Power Pause exercise to quiet your mind instantly.

Make sure to grab your FREE copy of the Stop Anxious Overthinking: 11 Keys To Break The Spiral & Reclaim Your Mental Freedom Mini Book Download it now at: https://www.megan-nolan.com/mb

Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy!

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Today we're talking about four proven

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ways to break free from

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overthinking. Welcome back to another

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episode of the Movement, Mind and Meaning

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Podcast, Mind and Body Tools to Thrive

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Beyond Depression and Anxiety. I'm your

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host, Megan Nolan, and I

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probably could have been the captain a

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few times over of the

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overthinking, not so anonymous

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club. I don't know about you. I think I

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probably. Should get a tattoo,

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give myself a gold star. Because if I'm

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good at anything, I'm really

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good at overthinking things.

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I laugh because otherwise I might cry.

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No, I'm just kidding. I it's an

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interesting thing and that's why we're

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talking about this today. Today we're

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talking about four science backed.

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Tools and techniques to help you to shift

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this habit, to stop the spiral, to

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reclaim your mental freedom, to reclaim

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your paranic energy from the

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round and round we go of the

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overthinking. So before we

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get into these four tools. I

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have created something new

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that I'm really excited about that really

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inspired this episode. So

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I have a brand new mini book. I

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have a mini book for you

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that is called Stop

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Anxious Overthinking. And so

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they are 11 keys to

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breaking the spiral and reclaiming

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your mental freedom. 11

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keys. Today we're talking about four of

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them. OK, so I don't want to give away at

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all, but make sure to go to the

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link in the show notes and grab your free

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mini book, because that's what this is

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all about. So it's the stopping the

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anxious overthinking, because hello,

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it's a thing. So.

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Have you ever had an experience where you

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did a presentation?If you listen to

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Allison's episode last week, she was

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talking about after her speaking gig and

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how her brain wanted to just go into

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the critiquing everything, right?And so

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have you ever had that experience?I

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certainly have myself. Or have you ever

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had a conversation where you go back?And

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you go over every little detail,

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or you think about something that you did

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and you think about how you could have

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done it differently and how you should

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have said this and how you could have

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done that. And really going back into it

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and going over it and over it and over it

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and over it, replaying past mistakes. Or

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maybe it's worrying about the future,

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right?Maybe you have a record month in

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your business and you're like, am I going

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to be able to repeat this?God knows, who

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knows, right?And we tend to loop into

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that. Pattern,

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right. We loop into that pattern. And as

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we know, if we are stressed about

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something, anxiety is a response to that

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stress. And so it's really important that

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we just recognize all of this and we come

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at this through our lens, right, which we

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definitely talk about in this community.

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And if you're new, welcome. It's very

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important to look through the lens of

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compassionate curiosity, right to look at

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ourselves. And learn, right?Seeing that

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this is an opportunity for growth and

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expansion and recognition of patterns

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that maybe aren't as aligned as they

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were, right?Maybe not as what you want to

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be repeating. And so it's really,

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it's not just frustrating to find

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ourselves looping in these patterns, but

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it actually. When we are fixated,

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when we're hyper fixating, it can feed

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anxiety, it can feed stress, it can feed

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depression because we tend to either, you

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know, project ourselves forward into the

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future or return back into the past and

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ruminate on stuff, right?Also something

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I'm highly skilled at.

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Again, I laugh because it's who I am,

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right?And it but it's all this

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recognition and these patterns and and

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you know, it's a skill, but it's not one

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I practice as much anymore. Thank

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goodness. Tap on the shoulder. Gold star

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to me. So today we're talking about four

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science bag techniques for you to

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stop, shift,

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change this pattern of

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overthinking. So the first technique is

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called future pacing,

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and it's all about going to the

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end and reconsidering the situation that

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you're looping about. So.

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Let's just say you have the most healthy,

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vibrant life and you're on your last day

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and you're looking back at this moment

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that you are in the midst of, that you

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are spiraling and you're questioning and

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you're doubting and you're pontificating.

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If you go to that last day and you look

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back on this thing that you are all sorts

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of focused on, fixated on, obsessed with

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in this moment, is this really going to

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matter?Is this

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really going to matter?And then if you

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back it up a little bit, is this really

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going to matter in 10 years?Is this

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really going to matter in one year?Is

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this really going to matter in a month?Is

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this really going to matter tomorrow?

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Probably not, right?And and

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if it meets all of those, definitely not.

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But if it's one of those things that

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isn't going to matter on that last day,

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why are we feeding it the way we're

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feeding it?Is the question. So we want to

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future pace. We want to Fast forward past

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the fear and really shift out

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of that very short term focus that

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can happen when we are in overthinking

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mode, right?What we're doing here is

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zooming out. You're giving yourself a

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much different perspective. And so here's

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what's interesting with this is that when

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we're experiencing stress and anxiety,

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there's actually a narrowing of your

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pupils, right?Because that's one of your

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survival. Mechanisms is hyper

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fixation of your eyesight. And so it's

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very fixated, one pointed focus because

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you got to get away from whatever it is

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that is the threat. And so when we are

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pausing here and we are zooming out,

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you're widening the lens, which is what

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happens when you're in a regulated state,

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when we shift out of fight, fight, freeze

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and fun into stay and play, into tend and

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befriend and into rest and

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digest. There's a widening of your

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pupils. You literally get more

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information. You can see more of

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what's happening. And so it's that same

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physiological, physiologically,

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what's happening in your body is what

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you're doing there. Excuse me, is what

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you're doing there when you zoom out and

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you go into the future and you're future

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pacing yourself. And so this is really

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important is, is we're giving ourselves

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this distancing, right?We're giving

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ourselves some perspective and it reduces

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the emotional intensity of it because

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you're like, no, probably not,

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probably won't be as big of a deal

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as my brain is making it out to be

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right now. Even things that are really,

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really big, usually when we

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take that wider perspective, it

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gives us that.

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Sense of clarity. It gives us that sense

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of peace, right?Because the brain is

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working to control the situation as much

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as it can. And of course, you know, when

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it comes to, for example, like,

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you know, after we've done a talk

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and our brain wants to go

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over everything so that we pick up on the

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fine minutiae of what was good, what

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wasn't good, you know, this, that or the

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other thing. Is that we're we're making

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it more likely that we perform well in

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the future. But if we go back there and

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all we can fixate on was that, you know,

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that silly joke that you made that nobody

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laughed at. But the rest of the talk was

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amazing and so many people came up to you

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and said, wow, that was incredible. But

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all you can think about is the joke that

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fell flat and you're like, I screwed it

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up. The Buddha had a beautiful quote that

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said in a field of 1000 flowers, all

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we remember is the snake is we tend to

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hyper fixate on the negative because of

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its importance in our

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survival, right?It's not important for

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you to remember the pretty flowers. It's

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important, vital, in fact, potentially in

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the case of some snakes that you

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remember the snake, right?And

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metaphorically, I hope that you're

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understanding that the snake is the joke

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that fell flat. And the flowers are the,

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you know, the round of applause that you

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got at the end, the people that were

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excited to talk to you like. So we want

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to make sure that we can zoom out. OK, so

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that's technique #1. Technique #2.

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Unless you are officially a psychic, I'm

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going to need you to stop attempting to

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read other people's minds.

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OK?One of the biggest overthinking traps

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is that we assume to know exactly what

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other people are thinking.

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Do you?Do you know exactly what they're

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thinking?No. You know, we we

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tend to have this sort of like, Oh my

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God, they must have thought I was so

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stupid when I said that. Oh my God, that

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joke was ridiculous. Oh, they didn't text

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me back. Maybe they're mad at me. Maybe

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their phone fell in the toilet. Like, you

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have no idea, right?You have no idea.

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We tend to assume the worst. And so

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that's really important, you know, And

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the reality check is, let's be real.

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Most of the time people are so in their

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head thinking about this same sort of

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stuff that they don't even notice as much

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as we think they do, right?They're

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probably so worried about their own stuff

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and thinking about themselves and how

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they're gonna show up to be judging us.

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Like it's just a thing, you know?And if

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they're judging you, then let them judge,

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because all judgment is self judgment and

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their opinion is none of your business,

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you know?And so I love that quote. I

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think it was Eckhart Tolle that other

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people, what other people. Think of me is

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none of my business. It's one of those

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ones that you gotta really like massage

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yourself into because it's a good one. So

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we want to make sure to assume

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neutrality, right?We don't. Unless you

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have clear evidence of what's going on,

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then it's really important that we don't

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waste energy filling in the

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blanks with your brain.

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Because what's happening here is actually

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what psychologists call the spotlight

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effect, right?We believe that people

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notice way more than they actually do.

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We feel like we're in the spotlight, but

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people are so in their head and thinking

261
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about the 842 things that they have to do

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today that they're probably not even

263
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noticing. So the interesting game to

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play here is the next time you find

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yourself mind reading, flip the script.

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Is what is the possible alternative

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00:10:55,360 --> 00:10:57,280
to this?What you think is happening like

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the worst case scenario here. So in yoga,

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you know you've probably been in some

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poses where you're upside down-ish, right?

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Like a forward fold or downward dog. Or

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maybe you've done more advanced poses

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like handstand, shoulder stand,

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forearm, etcetera, etcetera. You're

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turning yourself upside down, right?And

276
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so the the yoga teaching

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for this. Is Pradipaksha Bhavana

278
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and it means to flip it on its head,

279
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right?And that's what we do when we

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invert our body is we essentially

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flip yourself on your head. But you're

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not, you know, most poses you're not

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00:11:30,480 --> 00:11:31,880
actually on your head. Anyways, I don't

284
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need to be nitpicky. We

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turn it upside down and we get a

286
00:11:36,160 --> 00:11:38,920
different perspective, right?So

287
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that's the practice here is what is the

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opposite that we're playing here like

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because in the world of. In the universe,

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in the universe, where one of the laws of

291
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the universe is the law of polarity,

292
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that in any situation the opposite

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00:11:54,000 --> 00:11:56,680
must exist. And so it's so important.

294
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It's like the yin and the Yang, the moon

295
00:11:58,760 --> 00:12:00,000
and the sun, you know, and all those

296
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things. And so if we are fabricating this

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00:12:02,440 --> 00:12:05,160
story in our head, what is the opposite

298
00:12:05,160 --> 00:12:07,520
to that story?And so when we catch

299
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ourself attempting to mind read, we want

300
00:12:10,160 --> 00:12:12,960
to pause. And see what the opposite

301
00:12:13,040 --> 00:12:14,960
could be. And how does the opposite feel?

302
00:12:14,960 --> 00:12:17,760
Because I bet the opposite probably feels

303
00:12:17,840 --> 00:12:20,160
a hell of a lot better than the negative

304
00:12:20,200 --> 00:12:22,960
spiral that you were just getting sucked

305
00:12:22,960 --> 00:12:25,480
into. OK, so technique

306
00:12:25,480 --> 00:12:28,400
#3, no more replays. No

307
00:12:28,400 --> 00:12:30,880
more replays. What do I mean?

308
00:12:31,960 --> 00:12:34,720
Our mind likes to go back and go back

309
00:12:35,040 --> 00:12:36,880
and go back. And go back and go back and

310
00:12:36,880 --> 00:12:38,880
go back and then tell 42 other people

311
00:12:39,040 --> 00:12:41,000
about it and go back and go back and go

312
00:12:41,000 --> 00:12:43,040
back. And So what we are doing here is

313
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actually replaying the conversation,

314
00:12:45,200 --> 00:12:47,320
replaying that moment over and over in

315
00:12:47,320 --> 00:12:49,600
your head. And it's like a mental movie,

316
00:12:49,800 --> 00:12:51,280
right?And then you go and tell other

317
00:12:51,280 --> 00:12:53,120
people about it and then you're still

318
00:12:53,120 --> 00:12:54,960
pissed off about it. And then you go tell

319
00:12:54,960 --> 00:12:56,760
your sister and then you call somebody

320
00:12:56,760 --> 00:12:59,440
and you tell anyways, crowdsourcing this

321
00:12:59,440 --> 00:13:02,360
moral support for the situation, right.

322
00:13:02,440 --> 00:13:04,720
And so this is important, so.

323
00:13:05,680 --> 00:13:07,920
No more rewinding, OK?No more rewinding.

324
00:13:08,080 --> 00:13:10,480
When you catch yourself going back into

325
00:13:10,480 --> 00:13:12,880
this, ask yourself, is this hurting me?

326
00:13:13,360 --> 00:13:15,000
Is this?How does this feel right now?

327
00:13:15,000 --> 00:13:16,000
Right. Because you want to feel your

328
00:13:16,000 --> 00:13:17,520
feels right in the in the power pause

329
00:13:17,520 --> 00:13:20,160
movement. That's our core mantra is feel

330
00:13:20,160 --> 00:13:22,080
the feels. And then you take a power

331
00:13:22,160 --> 00:13:23,440
pause. If you're, you know, if you're

332
00:13:23,440 --> 00:13:24,880
feeling good and you want to expand that

333
00:13:24,880 --> 00:13:27,200
feeling, do it. If you're not feeling in

334
00:13:27,200 --> 00:13:28,800
your vibe of your vision, in the way that

335
00:13:28,800 --> 00:13:30,440
you truly want to feel, the frequency of

336
00:13:30,440 --> 00:13:32,480
your future and that expansive place that

337
00:13:32,480 --> 00:13:35,280
you want to live from. Then we need to do

338
00:13:35,320 --> 00:13:36,960
something about it, and that's what power

339
00:13:36,960 --> 00:13:39,840
pauses are. So is this helping you or is

340
00:13:39,840 --> 00:13:42,240
this hurting you, right?And so here's

341
00:13:42,240 --> 00:13:44,640
what's really interesting, because we

342
00:13:44,640 --> 00:13:46,960
want to shift our focus if it's not

343
00:13:46,960 --> 00:13:49,080
feeling good. Because what's happening

344
00:13:49,120 --> 00:13:51,320
here is when we go back and ruminate,

345
00:13:51,320 --> 00:13:53,440
which is very common when we're

346
00:13:53,440 --> 00:13:55,360
experiencing sadness and when we're in

347
00:13:55,360 --> 00:13:57,840
more of a freeze or a shutdown state,

348
00:13:58,240 --> 00:14:01,120
is we tend to go back and we loop. Back

349
00:14:01,120 --> 00:14:03,800
in the experience and we go over it and

350
00:14:03,800 --> 00:14:06,360
over it in our mind and it keeps us

351
00:14:06,360 --> 00:14:08,560
stressed because it feeds that same

352
00:14:08,560 --> 00:14:11,400
emotional reaction and response that the

353
00:14:11,400 --> 00:14:13,760
initial situation did, right?It

354
00:14:13,760 --> 00:14:15,720
recreates that because your brain doesn't

355
00:14:15,720 --> 00:14:17,920
know the difference between you having

356
00:14:17,920 --> 00:14:20,440
that lived physical experience that first

357
00:14:20,440 --> 00:14:22,880
time, that one time and every other

358
00:14:22,880 --> 00:14:25,760
842 times that you go back and

359
00:14:25,760 --> 00:14:26,560
experience it.

360
00:14:28,640 --> 00:14:31,360
842 is, you know, it might seem like a

361
00:14:31,360 --> 00:14:33,040
lot, but I'm willing to bet you've done

362
00:14:33,040 --> 00:14:35,520
it at least, you know, 42 times. OK,

363
00:14:36,400 --> 00:14:38,960
because here's what's really interesting

364
00:14:39,520 --> 00:14:41,920
is you are actually fortifying that

365
00:14:41,920 --> 00:14:44,900
pathway. When you go back and you

366
00:14:44,900 --> 00:14:47,340
repeat the scenario over and over and

367
00:14:47,340 --> 00:14:49,700
over, when you beat yourself up for the

368
00:14:49,700 --> 00:14:52,180
mistake again and again and again,

369
00:14:52,740 --> 00:14:54,740
you're actually strengthening that

370
00:14:54,740 --> 00:14:57,340
reaction. What?Say

371
00:14:57,340 --> 00:15:00,100
what?Yeah, you're actually making it

372
00:15:00,100 --> 00:15:02,100
more likely because you're showing your

373
00:15:02,100 --> 00:15:03,300
brain. It's something that you're

374
00:15:03,300 --> 00:15:06,100
rehearsing again and again and again. And

375
00:15:06,140 --> 00:15:07,740
it says, well, if we're doing this over

376
00:15:07,740 --> 00:15:09,860
and over, this must be important. Let's

377
00:15:09,860 --> 00:15:11,220
make this more efficient. And it

378
00:15:11,220 --> 00:15:13,540
hardwires that neural pathway and makes

379
00:15:13,540 --> 00:15:14,940
it likely when you're presented with a

380
00:15:14,940 --> 00:15:17,700
similar situation, the the pathway is

381
00:15:17,700 --> 00:15:20,140
clear going in that direction. What do

382
00:15:20,140 --> 00:15:22,420
you think's gonna happen?More likely that

383
00:15:22,420 --> 00:15:24,620
you repeat that same pattern, right?And

384
00:15:24,620 --> 00:15:26,460
then we get more fuel for the mind that's

385
00:15:26,460 --> 00:15:28,460
like, see, I told you so. You were gonna

386
00:15:28,460 --> 00:15:31,300
do it again. That's what mine

387
00:15:31,300 --> 00:15:33,420
sounds like sometimes. Maybe a little

388
00:15:33,420 --> 00:15:35,340
less piratey, but you get the idea.

389
00:15:35,780 --> 00:15:38,740
So, OK,

390
00:15:38,980 --> 00:15:41,460
well, how do I weaken my myelin sheets,

391
00:15:41,460 --> 00:15:43,260
Megan, is what you're asking, right?No, I

392
00:15:43,260 --> 00:15:45,860
mean, how do I change the pattern is also

393
00:15:45,860 --> 00:15:47,380
what you're asking if you just said that.

394
00:15:47,860 --> 00:15:49,020
You're so smart. You know about your

395
00:15:49,020 --> 00:15:51,140
brain. Good job. So yeah, that's what

396
00:15:51,140 --> 00:15:53,140
happens is when we when we do the same

397
00:15:53,140 --> 00:15:55,140
thing, we groove the same path. It's like

398
00:15:55,140 --> 00:15:57,500
the the grooves on a record, right?So

399
00:15:57,500 --> 00:15:59,420
you're strengthening it. And it's like

400
00:15:59,420 --> 00:16:01,060
when you're walking in the forest, right?

401
00:16:01,060 --> 00:16:02,740
You you walk the path and the path

402
00:16:02,740 --> 00:16:04,180
becomes more and more obvious and then it

403
00:16:04,180 --> 00:16:07,060
becomes a clear path, right?And so how do

404
00:16:07,060 --> 00:16:09,140
we shift that?Well, here's where it's

405
00:16:09,140 --> 00:16:11,340
cool, where you get to use your

406
00:16:11,340 --> 00:16:13,860
imagination for good and not evil.

407
00:16:15,660 --> 00:16:17,700
Not that rumination and overthinking is

408
00:16:17,780 --> 00:16:20,340
evil, but. You know, kind of was funny,

409
00:16:20,340 --> 00:16:22,980
but anyways, so we go

410
00:16:22,980 --> 00:16:25,780
back and we revision the scenario.

411
00:16:26,340 --> 00:16:28,940
So it's that same pratipaksha bhavana is

412
00:16:28,940 --> 00:16:30,700
we're if we're going to flip it and we're

413
00:16:30,700 --> 00:16:32,580
going to go a different way with the

414
00:16:32,580 --> 00:16:35,180
scenario and we're going to flip it on

415
00:16:35,180 --> 00:16:36,620
its head and we're going to think about,

416
00:16:37,300 --> 00:16:39,540
OK, I made that mistake

417
00:16:40,340 --> 00:16:42,980
and we get to practice compassion, fear

418
00:16:42,980 --> 00:16:45,140
self compassion. Is that first and

419
00:16:45,140 --> 00:16:47,060
foremost, is that mindfulness, right?And

420
00:16:47,060 --> 00:16:48,900
then you might remember the the second

421
00:16:48,980 --> 00:16:51,140
pillar of fear self-compassion is is

422
00:16:51,380 --> 00:16:53,300
common humanity. Everybody makes

423
00:16:53,300 --> 00:16:55,460
mistakes. It's common to do this right

424
00:16:55,860 --> 00:16:58,100
and to be kind to yourself, right?And so

425
00:16:58,100 --> 00:17:00,100
then we can look at it from this renewed

426
00:17:00,100 --> 00:17:02,340
perspective of compassionate curiosity,

427
00:17:02,580 --> 00:17:04,900
non-judgmental self-awareness and you're

428
00:17:04,900 --> 00:17:06,260
flipping it on its head and you're like,

429
00:17:06,260 --> 00:17:08,860
well, how would I have preferred that I

430
00:17:08,860 --> 00:17:11,620
handled it right?How would I?

431
00:17:12,260 --> 00:17:14,980
Have rather behaved or what I

432
00:17:15,180 --> 00:17:17,620
what would I wish I would have said

433
00:17:17,700 --> 00:17:20,340
rather than like going back and beating

434
00:17:20,340 --> 00:17:23,300
yourself up and repeating the same story

435
00:17:23,300 --> 00:17:24,700
and the and the same experience and

436
00:17:24,700 --> 00:17:27,340
fortifying that pattern in yourself. You

437
00:17:27,340 --> 00:17:29,940
get to flip it and decide, oh OK, wow,

438
00:17:30,180 --> 00:17:33,140
you know, I wish that I had

439
00:17:33,140 --> 00:17:34,980
handled it more gracefully. I wish that I

440
00:17:34,980 --> 00:17:37,260
had taken a power pause, got myself

441
00:17:37,260 --> 00:17:39,620
centered, anchored myself, taken some

442
00:17:39,620 --> 00:17:42,420
breaths and then. Decided to

443
00:17:42,420 --> 00:17:45,220
go for whatever, whatever

444
00:17:45,540 --> 00:17:48,140
you wish actually had happened and

445
00:17:48,140 --> 00:17:50,500
rehearse that instead. Because when you

446
00:17:50,500 --> 00:17:52,540
rehearse that mentally rehearse that with

447
00:17:52,540 --> 00:17:54,900
feeling, very important with feeling,

448
00:17:55,540 --> 00:17:56,900
your brain doesn't know the difference

449
00:17:56,900 --> 00:17:58,660
between real and imagined. But if we're

450
00:17:58,660 --> 00:18:00,660
going back in there and with that feeling

451
00:18:00,660 --> 00:18:03,620
of Oh my God, Oh my God, I really screwed

452
00:18:04,180 --> 00:18:05,620
that up, that's a hell of a lot of

453
00:18:05,620 --> 00:18:07,220
feeling. And that's a strong feeling

454
00:18:07,220 --> 00:18:09,300
because when it's when it's really tapped

455
00:18:09,300 --> 00:18:12,020
into that emotional state. Of that

456
00:18:12,180 --> 00:18:14,180
regret and the frustration and the

457
00:18:14,180 --> 00:18:16,500
discouragement and all of that, then the

458
00:18:16,500 --> 00:18:19,060
brain tags that as highly important.

459
00:18:19,380 --> 00:18:22,260
And so it's so beautiful

460
00:18:22,340 --> 00:18:24,340
that you can use that

461
00:18:24,740 --> 00:18:26,940
mechanism of your brain and your nervous

462
00:18:26,940 --> 00:18:29,460
system to your advantage, right?So if you

463
00:18:29,460 --> 00:18:30,780
go back and you overthink and you're

464
00:18:30,780 --> 00:18:32,740
beating yourself up and you know we love

465
00:18:32,740 --> 00:18:33,980
ourselves and we're forgiving ourselves,

466
00:18:33,980 --> 00:18:36,060
we're doing that in the past. But going

467
00:18:36,060 --> 00:18:38,340
forward, now you know the brain science

468
00:18:38,340 --> 00:18:40,020
is that if you go back and you do that,

469
00:18:40,100 --> 00:18:41,500
you're making it more likely you're going

470
00:18:41,500 --> 00:18:43,340
to do the thing in the future, right?And

471
00:18:43,340 --> 00:18:45,940
so instead, what can you do to shift it?

472
00:18:46,100 --> 00:18:48,980
What do you want to do instead?Let's re

473
00:18:48,980 --> 00:18:51,860
pattern that behavior. By feeling the

474
00:18:51,940 --> 00:18:54,460
the satisfaction of oh OK, I'm so proud

475
00:18:54,460 --> 00:18:56,420
of myself. I remember to take a power

476
00:18:56,420 --> 00:18:59,060
pause. I I said, hey, I just need a

477
00:18:59,060 --> 00:19:01,540
second or whatever it is that you wish

478
00:19:01,540 --> 00:19:03,140
you would have done. And really feel

479
00:19:03,140 --> 00:19:04,980
yourself doing that. Feel yourself being

480
00:19:04,980 --> 00:19:06,700
compassionate. Feel yourself being proud

481
00:19:06,700 --> 00:19:08,100
that you did it. Feel yourself in your

482
00:19:08,100 --> 00:19:10,340
serene queen, serene being energy. That's

483
00:19:10,340 --> 00:19:12,700
like, yes, I have unshakeable presence.

484
00:19:12,740 --> 00:19:14,340
Yes, I'm the most centered and grounded

485
00:19:14,340 --> 00:19:16,180
person cause I do my power pauses on the

486
00:19:16,180 --> 00:19:18,420
regular and you handle it differently.

487
00:19:19,420 --> 00:19:22,100
OK, that's technique #3. No

488
00:19:22,260 --> 00:19:25,100
more replays. No more replays. I'm

489
00:19:25,100 --> 00:19:27,620
ready. So now we are at technique

490
00:19:27,780 --> 00:19:30,620
#4. Technique #4.

491
00:19:31,860 --> 00:19:34,740
Get out of your head and into your body.

492
00:19:35,460 --> 00:19:38,420
Take a power pause. I don't know.

493
00:19:38,980 --> 00:19:40,900
I wish. I kind of wish I had a New York

494
00:19:40,900 --> 00:19:42,740
accent sometimes. Apparently I just do it

495
00:19:42,740 --> 00:19:44,660
enough that I think I do, but I probably

496
00:19:44,660 --> 00:19:46,980
don't. Anyways, I digress.

497
00:19:47,900 --> 00:19:50,420
Overthinking is a problem. That happens

498
00:19:50,500 --> 00:19:52,900
in your head. And I, you know, maybe I

499
00:19:52,900 --> 00:19:54,260
don't want to call it a problem. It's a

500
00:19:54,260 --> 00:19:55,940
thing. It's a thing. We don't want to

501
00:19:55,940 --> 00:19:57,860
label it as a problem. But a problem is,

502
00:19:57,860 --> 00:19:59,620
you know, it's something generally that

503
00:19:59,620 --> 00:20:01,380
we are frustrated with and want to

504
00:20:01,380 --> 00:20:03,620
change. So yeah, maybe, but I don't want

505
00:20:03,620 --> 00:20:05,020
to label it as negative. So it's a

506
00:20:05,020 --> 00:20:06,900
situation, but it happens in your head.

507
00:20:07,980 --> 00:20:10,380
OK, it's it's a thing in your head. And

508
00:20:10,380 --> 00:20:12,900
so when we are in our head, as you know

509
00:20:12,900 --> 00:20:15,100
already, right, we're activated in the

510
00:20:15,380 --> 00:20:16,740
survival center of the brain. We're

511
00:20:16,820 --> 00:20:18,580
active in the amygdala, which is not your

512
00:20:18,580 --> 00:20:20,860
creative, expansive masterpiece Einstein

513
00:20:20,860 --> 00:20:22,620
brain. It's the Frankenstein brain where

514
00:20:22,620 --> 00:20:25,540
it's like problem alert, alert. And so

515
00:20:25,780 --> 00:20:28,460
we want to feel the feels. And take a

516
00:20:28,460 --> 00:20:30,740
power pause. Feel the feels and take a

517
00:20:30,740 --> 00:20:33,620
power pause. So that's so

518
00:20:33,860 --> 00:20:36,060
beautiful and impactful. Literally the

519
00:20:36,060 --> 00:20:38,340
fastest way to shift your inner state is

520
00:20:38,340 --> 00:20:40,660
taking a power pause, cultivating calm on

521
00:20:40,660 --> 00:20:42,940
command in any situation, right?Stopping

522
00:20:42,940 --> 00:20:45,060
stress in its tracks. To be the most

523
00:20:45,060 --> 00:20:47,460
powerful person in any room because you

524
00:20:47,620 --> 00:20:50,500
are in charge. You are taking care of

525
00:20:50,820 --> 00:20:53,220
your own needs in that moment, right?And

526
00:20:53,220 --> 00:20:55,180
these signals from our body of the

527
00:20:55,220 --> 00:20:57,140
anxiety or the overthinking, it's just

528
00:20:57,140 --> 00:20:59,060
like any other cue from your body, right?

529
00:20:59,060 --> 00:21:00,660
It's like when you're hungry or you're

530
00:21:00,660 --> 00:21:01,940
thirsty and you're like, oh, I probably

531
00:21:01,940 --> 00:21:03,740
need a snack. I need, I haven't eaten in

532
00:21:03,740 --> 00:21:05,820
a few hours. I'm kind of thirsty. I feel

533
00:21:05,820 --> 00:21:07,940
a little headache coming on. We drip

534
00:21:07,940 --> 00:21:10,100
water through the day because we drink

535
00:21:10,100 --> 00:21:11,380
water through the day. We want to take

536
00:21:11,380 --> 00:21:12,780
these little power pauses throughout the

537
00:21:12,780 --> 00:21:14,980
day. To keep yourself regulated, right?

538
00:21:14,980 --> 00:21:17,700
And when you notice that you're in the

539
00:21:17,700 --> 00:21:20,060
spirals of overthinking, and if you want

540
00:21:20,060 --> 00:21:22,180
to stop the spiral, break the spiral and

541
00:21:22,180 --> 00:21:23,860
reclaim your mental freedom, because

542
00:21:23,860 --> 00:21:26,780
you're not just looping around

543
00:21:26,780 --> 00:21:28,980
in that torturous cycle of beating

544
00:21:28,980 --> 00:21:31,780
yourself up. Which I've always,

545
00:21:31,820 --> 00:21:33,740
I've certainly been there. So I love you

546
00:21:33,740 --> 00:21:35,780
and I see you. But it's a thing that many

547
00:21:35,940 --> 00:21:38,260
high achieving, ambitious people do

548
00:21:39,060 --> 00:21:41,020
because we want to do it better next

549
00:21:41,020 --> 00:21:42,500
time. And when we don't excel at

550
00:21:42,500 --> 00:21:43,980
something, you're so used to being really

551
00:21:43,980 --> 00:21:45,420
good at something that when you screw it

552
00:21:45,420 --> 00:21:47,460
up, you're like, I'm a failure.

553
00:21:48,300 --> 00:21:50,500
What is the matter with me?No, you don't

554
00:21:50,580 --> 00:21:51,940
mean I'm not necessarily good at

555
00:21:52,020 --> 00:21:54,900
everything right away. It's OK,

556
00:21:55,020 --> 00:21:56,140
right?We want to have that common

557
00:21:56,140 --> 00:21:57,780
humanity and that forgiveness and that

558
00:21:58,580 --> 00:22:00,660
little bit of humility, right?

559
00:22:01,140 --> 00:22:03,980
So let's talk about the

560
00:22:05,700 --> 00:22:08,580
54321 grounding power pause. OK, so

561
00:22:08,580 --> 00:22:11,020
especially when we are in the

562
00:22:11,020 --> 00:22:13,540
spirals of overthinking. It's so

563
00:22:13,540 --> 00:22:16,340
important for you to come into your body

564
00:22:16,340 --> 00:22:18,100
and all power pauses take you out of your

565
00:22:18,100 --> 00:22:20,100
head into your body. But it's so

566
00:22:20,100 --> 00:22:22,340
important for us to have a tool that is

567
00:22:22,340 --> 00:22:24,780
really almost tactile in

568
00:22:24,780 --> 00:22:27,700
nature. And so this one

569
00:22:27,700 --> 00:22:30,180
is literally so easy. You've probably

570
00:22:30,180 --> 00:22:32,020
heard of it before. It's pretty popular.

571
00:22:32,260 --> 00:22:35,060
And so we want to look around and label

572
00:22:35,060 --> 00:22:37,620
or in your head or out loud, say five

573
00:22:37,620 --> 00:22:40,460
things that you can see. So do it with

574
00:22:40,460 --> 00:22:43,140
me, phone. Ring

575
00:22:43,140 --> 00:22:46,100
light, refrigerator, magnets,

576
00:22:46,580 --> 00:22:49,380
box. Take a breath.

577
00:22:49,780 --> 00:22:51,380
So we go five things that we can see.

578
00:22:52,420 --> 00:22:54,820
Four things that you can touch. Shirt,

579
00:22:56,260 --> 00:22:56,980
necklace,

580
00:22:58,900 --> 00:23:00,340
slippers underneath my feet,

581
00:23:01,860 --> 00:23:04,740
hair. OK, four things that you can

582
00:23:04,740 --> 00:23:07,540
touch. Keep breathing. 3

583
00:23:07,540 --> 00:23:10,420
sounds that you can hear. I

584
00:23:10,420 --> 00:23:13,300
hear a dog barking. I hear wind.

585
00:23:15,780 --> 00:23:18,460
I hear birdies. OK,

586
00:23:19,300 --> 00:23:22,020
so five things we can see, four things we

587
00:23:22,020 --> 00:23:24,420
can touch, three things we can hear, two

588
00:23:24,420 --> 00:23:25,300
things you can smell.

589
00:23:28,020 --> 00:23:30,900
I can smell lotion or maybe

590
00:23:30,900 --> 00:23:32,660
my hair, my hair,

591
00:23:33,900 --> 00:23:36,660
and I can smell my

592
00:23:36,660 --> 00:23:39,540
house. OK. And then number one,

593
00:23:40,020 --> 00:23:42,140
take one slow, big, deep breath.

594
00:23:46,380 --> 00:23:47,500
Let's do it again. We're going to breathe

595
00:23:47,500 --> 00:23:48,180
in for four,

596
00:23:51,780 --> 00:23:52,420
hold for two,

597
00:23:54,500 --> 00:23:55,740
exhale for six, out the mouth.

598
00:24:03,050 --> 00:24:04,410
So what we're doing here is instantly

599
00:24:04,410 --> 00:24:06,130
shifting you out of your head, into your

600
00:24:06,130 --> 00:24:08,890
body, into the present moment, stopping

601
00:24:08,890 --> 00:24:11,090
the cycle of overthinking in its.

602
00:24:11,380 --> 00:24:13,380
Tracks. So if you're watching this power

603
00:24:13,380 --> 00:24:16,100
pause on YouTube, this is actually part

604
00:24:16,100 --> 00:24:18,180
of a full episode titled

605
00:24:18,420 --> 00:24:21,180
4 Science-backed Ways to

606
00:24:21,220 --> 00:24:24,100
Stop Overthinking. Oh, to break free from

607
00:24:24,140 --> 00:24:26,660
overthinking. Pardon me. But actually,

608
00:24:27,060 --> 00:24:29,740
if you haven't already, go ahead and

609
00:24:29,740 --> 00:24:32,340
grab my brand new mini book. So I have a

610
00:24:32,340 --> 00:24:34,340
brand new free mini book called Stop

611
00:24:34,340 --> 00:24:37,140
Anxious Overthinking and there's 11 keys.

612
00:24:37,460 --> 00:24:39,460
We're going over 4 here, but we go over

613
00:24:39,460 --> 00:24:41,660
more of we go them in more depth in the

614
00:24:41,700 --> 00:24:43,500
free mini book. So make sure to check out

615
00:24:43,500 --> 00:24:45,620
the link in the show notes to grab that

616
00:24:45,620 --> 00:24:47,780
free mini book. So

617
00:24:49,060 --> 00:24:51,060
those are the four techniques that I

618
00:24:51,060 --> 00:24:53,140
wanted to share with you today. And I

619
00:24:53,140 --> 00:24:55,900
really know that when you

620
00:24:55,900 --> 00:24:58,540
use these, it will bring you

621
00:24:58,900 --> 00:25:01,780
so much more peace,

622
00:25:02,100 --> 00:25:04,100
so much more feeling of.

623
00:25:06,500 --> 00:25:09,300
A reclamation of your mental freedom

624
00:25:09,300 --> 00:25:12,180
and spaciousness. Because right now,

625
00:25:13,420 --> 00:25:15,300
when we get looped into these patterns of

626
00:25:15,300 --> 00:25:17,780
overthinking, we are

627
00:25:18,180 --> 00:25:21,140
feeding those thoughts, we're feeding

628
00:25:21,140 --> 00:25:23,140
the worries, we're feeding the fears,

629
00:25:23,620 --> 00:25:25,700
and that is

630
00:25:26,340 --> 00:25:29,060
giving your energy to that. It's really

631
00:25:29,060 --> 00:25:31,060
perpetrating more of that because what we

632
00:25:31,060 --> 00:25:33,860
focus on grows, right?And I know that

633
00:25:33,860 --> 00:25:36,500
it's. Can feel really challenging to

634
00:25:36,500 --> 00:25:38,540
break, and that's why these are pattern

635
00:25:38,540 --> 00:25:40,900
interrupts in the moment. Very fast, very

636
00:25:40,900 --> 00:25:43,380
effective, very doable, very realistic,

637
00:25:43,780 --> 00:25:46,740
because these are patterns and you can

638
00:25:46,740 --> 00:25:48,220
shift them. You've just learned about

639
00:25:48,220 --> 00:25:50,180
rewiring your brain, right?This is so

640
00:25:50,180 --> 00:25:52,660
incredible. Your brain is malleable

641
00:25:52,660 --> 00:25:55,060
plastic, right?Neuroplasticity is what

642
00:25:55,060 --> 00:25:57,660
it's called. And so it's so important to

643
00:25:57,660 --> 00:25:59,620
remember that you're not destined to

644
00:25:59,620 --> 00:26:01,460
this, right?It might be a habit that

645
00:26:01,460 --> 00:26:03,540
you've practiced and therefore the path

646
00:26:03,540 --> 00:26:06,180
is worn, right?And so it's one of those

647
00:26:06,180 --> 00:26:07,780
things that it takes time, it takes

648
00:26:07,780 --> 00:26:10,380
mental repetition, it takes practice just

649
00:26:10,380 --> 00:26:12,780
like anything else in order for us to

650
00:26:12,780 --> 00:26:14,700
master this, in order for us to catch

651
00:26:14,700 --> 00:26:17,020
ourselves in it. And and truth be told,

652
00:26:17,060 --> 00:26:18,580
is that, you know, more than likely we're

653
00:26:18,580 --> 00:26:21,380
never gonna eradicate this completely,

654
00:26:21,380 --> 00:26:24,140
right?It's something that. You'll

655
00:26:24,140 --> 00:26:27,060
learn to catch more quickly and and be

656
00:26:27,060 --> 00:26:29,780
more compassionate with while you're

657
00:26:29,780 --> 00:26:32,020
doing it and when you catch yourself in

658
00:26:32,020 --> 00:26:34,540
those patterns so that you can stop the

659
00:26:34,540 --> 00:26:36,900
spiral, that you can reclaim that mental

660
00:26:36,900 --> 00:26:39,860
freedom more quickly, right?And and

661
00:26:40,020 --> 00:26:42,740
find compassion with more ease, with more

662
00:26:42,740 --> 00:26:45,260
grace. Because when the

663
00:26:45,260 --> 00:26:48,100
mind has its way, it wants us to just

664
00:26:49,780 --> 00:26:52,580
over and over, right?And now you know why

665
00:26:52,580 --> 00:26:55,340
that is likely happening because it's

666
00:26:55,340 --> 00:26:57,860
happened. And so that's what I wanted to

667
00:26:57,860 --> 00:26:59,540
share with you today. I really hope that

668
00:26:59,540 --> 00:27:01,180
those were super insightful. Again, those

669
00:27:01,180 --> 00:27:04,060
are four of the 11 keys to truly doing

670
00:27:04,060 --> 00:27:06,340
this and making a massive shift in your

671
00:27:06,340 --> 00:27:09,060
life, in your energy, in your cultivation

672
00:27:09,180 --> 00:27:11,220
of an unshakable presence so that you can

673
00:27:11,220 --> 00:27:13,220
be the centered person, the grounded

674
00:27:13,220 --> 00:27:15,460
person that. In the vibe of your vision,

675
00:27:15,460 --> 00:27:17,780
the fully expressed, fully confident,

676
00:27:17,780 --> 00:27:20,020
fully true to yourself, in integrity with

677
00:27:20,020 --> 00:27:21,780
your values, like showing up from that

678
00:27:21,780 --> 00:27:24,740
place of who you really are and not

679
00:27:24,740 --> 00:27:26,700
letting anxiety and sadness and

680
00:27:26,700 --> 00:27:29,380
depression and stress run the show

681
00:27:29,380 --> 00:27:31,940
anymore. How does that

682
00:27:31,940 --> 00:27:34,420
sound?Because that's what's

683
00:27:34,540 --> 00:27:37,220
available to you 1000%. Believe me, I

684
00:27:37,220 --> 00:27:39,140
know this because that's what happened

685
00:27:39,220 --> 00:27:41,460
for me, right?It used to be that anxiety

686
00:27:41,460 --> 00:27:42,980
was running the show and it was running

687
00:27:42,980 --> 00:27:44,980
the show underneath the surface and I was

688
00:27:44,980 --> 00:27:46,900
frustrated with it. And it was just, it

689
00:27:46,900 --> 00:27:49,220
was my, it was my vibe. It was my

690
00:27:49,220 --> 00:27:51,060
predominant emotion and it did not feel

691
00:27:51,060 --> 00:27:52,820
good. I will tell you that. And I will

692
00:27:52,820 --> 00:27:54,740
tell you that I spent way too long with

693
00:27:54,740 --> 00:27:57,700
it running the show and. Which is

694
00:27:57,700 --> 00:27:59,540
why I am clearly getting passionately

695
00:27:59,540 --> 00:28:01,100
fired up about this right now, because I

696
00:28:01,100 --> 00:28:03,820
don't want that to be the case for you. I

697
00:28:03,900 --> 00:28:05,540
don't want it to last as long as it did

698
00:28:05,580 --> 00:28:08,100
for me. Please, for the love of all

699
00:28:08,100 --> 00:28:10,740
things holy. I mean, you're listening to

700
00:28:10,740 --> 00:28:12,420
the podcast, and if you got this far,

701
00:28:13,060 --> 00:28:15,420
then I know you care, right?I know you

702
00:28:15,420 --> 00:28:17,060
really care about your mental health. I

703
00:28:17,060 --> 00:28:18,660
know that you know it's important. I know

704
00:28:18,660 --> 00:28:19,780
that you're part of this mission of

705
00:28:20,100 --> 00:28:22,820
redefining success by prioritizing your

706
00:28:22,820 --> 00:28:24,980
health and your happiness. So.

707
00:28:26,020 --> 00:28:27,540
Thank you for being here. Make sure to

708
00:28:27,540 --> 00:28:29,780
grab the freebie. Show notes. Grab it.

709
00:28:29,780 --> 00:28:32,020
Grab it. Totally free. Brand new mini

710
00:28:32,020 --> 00:28:34,500
book. I think I just named it that so I

711
00:28:34,500 --> 00:28:37,300
could call it the mini book. Anyways,

712
00:28:37,620 --> 00:28:39,940
I hope I made you laugh. I hope I help

713
00:28:39,940 --> 00:28:41,700
you grow a few new brain cells in there.

714
00:28:42,340 --> 00:28:43,940
I am so grateful for you. Please share

715
00:28:43,940 --> 00:28:46,180
this episode with anyone that you know

716
00:28:46,180 --> 00:28:49,100
that might really benefit from this. Any

717
00:28:49,100 --> 00:28:50,620
just take a wild shot in the dark. Do you

718
00:28:50,620 --> 00:28:52,300
know anybody that is passionate,

719
00:28:52,300 --> 00:28:54,900
ambitious, really driven?I guarantee you

720
00:28:54,980 --> 00:28:57,180
they overthink from time to time. OK, so

721
00:28:57,180 --> 00:28:58,820
they probably could benefit. They maybe

722
00:28:58,820 --> 00:29:00,020
haven't come out and been like, I'm an

723
00:29:00,020 --> 00:29:02,020
overthinker, Megan. I mean, whatever your

724
00:29:02,020 --> 00:29:04,980
name is. But chances are you

725
00:29:04,980 --> 00:29:06,340
can just take a wild shot in the dark.

726
00:29:06,340 --> 00:29:07,740
Just be like, hey, I started listening to

727
00:29:07,740 --> 00:29:09,420
this awesome podcast. You know, she's all

728
00:29:09,420 --> 00:29:10,740
about supporting people who are very

729
00:29:10,740 --> 00:29:12,540
passionately going after their goals and

730
00:29:12,540 --> 00:29:14,540
sometimes get tripped up by the mental

731
00:29:14,540 --> 00:29:16,340
banter that's happening in their head all

732
00:29:16,780 --> 00:29:19,140
the time. I would appreciate that a lot.

733
00:29:19,540 --> 00:29:21,700
Anyways, that's all for today. Love you a

734
00:29:21,700 --> 00:29:22,340
lot. Bye.