In this episode, Tara goes headfirst into the annoying habit of overthinking. She opens up about her own brain’s antics, like that awkward ‘I love you’ moment with her boss and those pre-presentation nerves that keep her up at night.
Tara shares how overthinking robs us of time, energy, and self-confidence. She reveals some eye-opening stats about how common this is and offers practical, no-BS tips to stop the mental chatter—like getting up and moving, setting worry timers, and just jumping into action.
Tara even gives the green light to find professional help if you need it. It’s all about managing your mind so you can stay balanced and keep being the badass you are.
We’ve all had those moments where our minds just won’t quit. You’re lying in bed, almost asleep, and suddenly, your brain decides it’s the perfect time to replay that awkward thing you said at a party five years ago. That’s overthinking in a nutshell… reliving old mistakes and worrying about things that likely don’t matter anymore.
But overthinking isn’t just a quirky habit. It’s draining. It steals your time, saps your energy, and chips away at your confidence. Over time, it can make even the simplest decisions feel overwhelming.
How Overthinking Drains You
Not long ago, I had a big presentation coming up. I’d prepared everything down to the last detail… slides, notes, the works. But as the day got closer, I couldn’t stop thinking about everything that could go wrong.
What if I forget what to say? What if I freeze up in front of everyone? The worry kept me up at night, making me feel less and less confident as the event approached.
In the end, the talk went fine. I didn’t forget my points, nobody noticed the tiny mistakes, and I got pretty good feedback. All all that worrying? It was a total waste of time and energy.
That’s what overthinking does. It convinces you that disaster is imminent when, in reality, everything usually turns out okay.
Why Do We Do It?
Overthinking is often about control, or at least a false sense of it. We think that by analyzing every detail, we can prevent things from going wrong and we’ll be prepared for everything. But the truth? Overthinking is just fear in disguise.
Research shows that 85% of what we worry about never happens. And for the 15% of things that do happen, most people find they handle it way better than they imagined. So all that overthinking? It’s mostly a waste.
The Real Cost of Overthinking
Overthinking takes a toll on your life. It steals your time. Those hours you spend replaying old conversations or imagining worst-case scenarios? That’s time you could spend on things you actually enjoy, like working on your goals, being with friends, or just relaxing.
It also drains your energy, leaving you too tired to do the things you love. You wake up tired, go to bed tired, and spend your day running on empty because you’re wasting energy on thoughts that don’t serve you.
And it wrecks your confidence. Every time you overthink, you’re telling yourself you’re not good enough, not capable, not ready. Over time, you start to believe it. And this erodes your self-confidence and makes it harder to take action.
How to Stop Doing It
So, how do you stop this cycle? Here are some things that can help:
- Call it Out: The first step is to recognize when you’re overthinking. When you catch yourself spiraling, say it to yourself: “I’m overthinking again.” Just naming it can help stop the cycle.
- Get Moving: Physical activity is one of the best ways to break the cycle of overthinking. Go for a walk, stretch, or even dance in your living room. Moving your body helps clear your mind.
- Set a Worry Timer: Set a timer for 10 minutes and give yourself permission to worry as much as you want. But when that timer goes off, you’re done. Time to move on.
- Imagine the Worst-Case Scenario: If you’re stuck in your head, ask yourself, “What’s the worst that could happen?” Usually, it’s not as bad as you think. And if it is, at least now you know and can plan for it.
- Take Action: The best way to stop overthinking is to do something. Don’t wait for the perfect moment, just start. Even small actions can quiet that voice in your head.
When Overthinking Means Something More
If your overthinking feels like it’s taking over your life or is tied to deeper anxiety, consider reaching out for help. Sometimes overthinking is a symptom of something bigger, like anxiety or trauma, and a therapist or counselor can give you the tools you need to manage it.
There’s nothing wrong with getting help. Sometimes, it’s exactly what you need to move forward.
Take Back Your Life from Overthinking
Overthinking wastes your time, drains your energy, and damages your confidence. But you can take control back. You can break the cycle, stop the spiraling, and start living the life you want.
Next time you catch yourself overthinking, remember that you’re in charge, not your thoughts. You don’t have to be perfect or have all the answers. Just trust yourself and take the next step.
Got thoughts or questions from this week’s episode? Drop them in the comments. I’d love to hear from you! 🫶
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00:00 Welcome to the Balanced Badass Podcast
00:15 The Overthinking Spiral
00:38 Personal Overthinking Stories
01:58 The Quiet Mind Contrast
03:22 The Overthinking Epidemic
06:44 The Cost of Overthinking
07:42 Why We Overthink
14:50 Breaking the Overthinking Cycle
18:55 Seeking Help and Final Thoughts
I’m Tara Kermiet, a personal growth coach specializing in burnout prevention and work-life integration. I help busy multitaskers simplify their schedules, set boundaries, and build habits that create the breathing room they need to stay balanced and badass.
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Stay balanced, stay badass, and make good choices!
Resources
Coltrera, F. (2018, June 1). Anxiety: What it is, what to do. Harvard Health. https://www.health.harvard.edu/blog/anxiety-what-it-is-what-to-do-2018060113955
Leahy, R. L. (2005). The Worry Cure: Seven Steps to Stop Worry from Stopping You. Harmony Books.
Nolen-Hoeksema, S. (2000). The role of rumination in depressive disorders and mixed anxiety/depressive symptoms. Journal of Abnormal Psychology, 109(3), 504–511.
Simon, N. M., Hollander, E., Rothbaum, B. O., & Stein, D. J. (2020). The American Psychiatric Association Publishing Textbook of Anxiety, Trauma, and OCD-Related Disorders (3rd ed.). American Psychiatric Association Publishing.
