In this episode, Sam opens up about her former destructive habit of overthinking everything until she's fully spiraling and catastrophizing—and then, as always, she shares how she learned how to STOP doing it. It's literally bad for our health! Also, it's not productive. But you'll learn all that in the episode.

Listen to this episode if you're a chronic overthinker.

Key moments:

06:35 What does overthinking look/feel like?

07:11 Ruminating about the past vs. worrying about the future

08:06 The consequences of overthinking

11:25 Why do we overthink everything?

13:17 Big CAPS LOCK updates!!!

14:22 The one reason we all overthink

14:53 How you can trick your brain by overthinking

15:27 Why overthinking isn’t productive

16:58 All roads lead back to fear of judgment!

17:56 Why you’re always spiraling about the worst possible outcomes instead of the best possible outcomes

18:42 Why it’s dangerous to overthink the worst possible outcomes

19:12 The physical health impact of spiraling (inflammation, immune system, etc.)

20:32 Identifying triggers and patterns for spiraling, overthinking, ruminating, etc.

22:55 Do you mostly spiral at night or when you’re alone?

24:39 Why your spirals are worse at certain times

25:06 The first question to ask yourself when you start spiraling

25:57 Catastrophizing

26:20 How to reframe your thoughts while you’re catastrophizing

26:54 What to do when you catch yourself in a negative thought loop

27:56 Using your calendar app to reduce overthinking

28:02 Venting to your friends vs. venting to your therapist

30:33 Your can/cannot list - this is SO HELPFUL

32:41 How to shift from overthinking in your HEAD to executing an ACTION IRL

33:47 Sam literally wrote you a clean, concise apology text for when you’re in an awkward situation and it’s your fault lol

34:32 Honestly the most crucial advice in any episode ever lol

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