Introspective Counseling
24445 Northwestern Hwy. Suite 220
Southfield, MI 48075
(248) 242-5545

Introspective Counseling 24445 Northwestern Hwy Suite 220, Southfield, MI 48075   (248) 242-5545

The Calming Room

From Overthinking to Overcoming: Daily Tools to Tame Anxiety

by Jarrette Wright-Booker MA, LPC-S, CAADC

girl in orange shirt sitting in front of gray sofa.

Anxiety can feel like an overbearing roommate who “accidentally” ate your leftovers and never restocks the fridge. It barges into your thoughts, rearranges your priorities, and somehow makes itself comfortable without an invitation. But here’s the truth: you’re not powerless against this unwelcome guest. While anxiety is a natural human response, we don’t have to live at its mercy. With a few practical daily tools, you can shift from overthinking every situation to overcoming the worries that hold you back.

Why We Overthink

Overthinking often comes from a desire to be prepared for every possibility. You might replay conversations in your head, analyze every meaningful glance, or weigh each potential outcome like you’re a contestant on a game show. For many Black folks, this impulse can be amplified by systemic challenges and cultural expectations to “get it right” the first time. When the stakes feel high—whether because of work, relationships, or broader societal pressures—it’s easy to slip into rumination or negative self-talk.

Spotting the Signs

Sometimes we don’t even notice how overthinking seeps into our daily lives. Here are a few common indicators:

  • Analysis Paralysis: Struggling to make decisions, no matter how small—kind of like staring at 23 different streaming services and giving up because you just can’t pick.
  • Replaying Scenes: Mentally re-living conversations, worrying that you said the wrong thing (and somehow forgetting you’re not starring in a time-travel movie).
  • Trouble Sleeping: Racing thoughts can keep you wide awake when you need rest the most.
  • Physical Symptoms: Muscle tension, headaches, or an upset stomach can all be byproducts of constant worry—like your body’s way of sending an urgent text that says, “Hey, I’m not cool with this!”

1. The Power of Simple Routines

Establishing a steady rhythm to your day can ground you, leaving less mental space for anxious spiraling. Think of it like dancing to a familiar beat—once you know the steps, you can sway without overanalyzing. Simple routines might include:

  • Morning Mantras: Spend five minutes speaking or writing affirmations like “I am capable” or “I can handle what comes my way.” Even if you feel a bit cheesy, remember: cheddar goes well with everything.
  • Scheduled Breaks: Set a timer to step away from work every couple of hours. Use this time to walk, stretch, or grab a glass of water. Your mind will thank you for the mini-vacation.
  • Evening Wind-Down: Instead of scrolling social media before bed, try reading a few pages of a book, journaling, or listening to soothing music. You can’t text your ex in your sleep if your phone isn’t in your hand.

2. Breathing Techniques

It might sound too simple, but deep, intentional breathing can help calm an overactive mind. Try the 4-7-8 method:

  1. Inhale through your nose for 4 counts.
  2. Hold for 7 counts.
  3. Exhale through your mouth for 8 counts.

When anxious thoughts strike—maybe right before a big presentation—take a moment to breathe your way back to a more centered state, like you’re hitting your own mental “refresh” button.

3. Give Worry a Schedule

It might sound weird, but setting aside “worry time” can keep anxious thoughts from hijacking your whole day. Here’s how:

  • Pick a 10-15 minute window—say, after work—and decide that’s your official worry slot.
  • When negative thoughts pop up at other times, mentally postpone them until your designated worry break.
  • When your scheduled worry time arrives, give yourself permission to ruminate. Often, you’ll find those worries aren’t as pressing as they seemed.

4. Practice Self-Compassion

If you catch yourself spinning in anxiety, try talking to yourself the way you would a dear friend. Would you berate them for being worried, or would you offer understanding and a hug? Incorporate short statements like:

  • “I’m allowed to make mistakes and learn from them.”
  • “I’m doing the best I can with the tools I have.”

This shift in internal dialogue can break the cycle of overthinking and help you regroup.

5. Seek Professional Guidance

If daily tools aren’t enough, it may be time to consider a therapist or counselor—someone who can provide specialized strategies for taming anxiety. This can be especially helpful if you’re facing challenges unique to the Black experience, like microaggressions at work or cultural expectations at home. Professionals who share or respect your background can offer insights tailored to your worldview.

The Path Forward

Overthinking can feel like carrying a backpack stuffed with “what ifs.” Thankfully, by incorporating small, daily practices—like structured routines, mindful breathing, scheduled worry time, and a hefty dose of self-compassion—you can gradually keep anxiety in check. If the burden ever feels too great, remember there’s no shame in seeking extra help.

Ready to see how therapy could help you break free from constant worry? Reach out to one of our relatable therapists at Introspective Counseling in Southfield, MI, at (248) 242-5545 or schedule here. Introspective Counseling serves Royal Oak, West Bloomfield, Ferndale, Farmington Hills, Detroit and Troy, MI. Our team is here to listen, guide, and support you every step of the way, so you can move from overthinking to truly overcoming—one day, and one laugh, at a time.