Are you stuck in your own head, overthinking everything? One thought spirals into another, and before you know it, you’re stuck in an endless mental spiral. Exhausting, right? 

In this episode, we’re breaking down the overthinking trap—why it happens, how it holds you back, and the game-changing shift that can bring you instant clarity and peace. Whether it’s food, friendships, or just life in general, it’s time to quiet the noise and take back control. 

How to Stop Overthinking Before Your Brain Mutinies

Hey friend, let’s talk about something we all do but wish we didn’t—overthinking. If your brain is basically a 24/7 debate club that never adjourns, congratulations, you’re in the Overthinkers Anonymous club. (Meetings are held nightly in your bed when you should be sleeping.)

But don’t worry, I come bearing good news. There’s a way to stop this mental hamster wheel before it throws you off entirely. And it all boils down to three simple questions. But first—story time.

Overthinking: The Ultimate Brain Hijacker

Once upon a time, I, too, was a chronic overthinker. My brain was constantly running hypothetical scenarios like a Netflix show with infinite seasons. Did I say the wrong thing? Should I have ordered the salad instead of the burger? What if everyone secretly hates me? (Spoiler: they don’t.)

Then one day, I stumbled upon a book called Soundtracks by John Acuff. And let me tell you, it was a game-changer. The book outlines three magic questions to ask yourself whenever you’re stuck in an overthinking spiral. Ready for them?

The Three Questions to Break Free From Overthinking

1. Is It True?

Your brain loves to tell tall tales. Example: “If I say no to dinner plans, everyone will hate me and I’ll die alone.”

Let’s fact-check that. Has anyone ever literally been abandoned for skipping a sushi night? Highly unlikely. Most of our overthinking is just our imagination running amok. So, ask yourself: Is this actually true? If the answer is no, congratulations, you can stop stressing.

2. Is It Helpful?

Imagine sitting in an airport, panicking because your flight might get delayed. Is your stress making the plane take off faster? Nope.

Similarly, is thinking about food 24/7 helping you make better choices, or is it just making you feel guilty? (Hint: it’s the latter.) If your thoughts aren’t helping you, it’s time to show them the exit.

3. Is It Kind?

Would you ever tell a friend, “Wow, you ate a cookie? You’re officially a failure at life”? Of course not. Because you’re a nice person! But somehow, when it comes to ourselves, we turn into our own worst critics.

Next time you catch yourself spiraling, ask: Would I say this to someone I love? If not, it doesn’t belong in your mental playlist.

Be Your Own Best Friend

If your best friend called you up, sobbing about a binge-eating episode, you wouldn’t say, “Wow, you should probably just go on a juice cleanse and rethink your life choices.” No. You’d say, “It’s okay. It was just food. Let’s move on.”

So, why not extend that same grace to yourself? Talk to yourself like you would your bestie—because guess what? You’re stuck with yourself for life. Might as well make it a kind relationship.

The Takeaway: Stop Overthinking, Start Living

Overthinking doesn’t make you more prepared—it just makes you more exhausted. So next time your brain starts spiraling, remember these three questions:

Is it true?
Is it helpful?
Is it kind?

And if the answer to any of those is no, then buh-bye to that thought. You’ve got better things to do—like living your best, stress-free life.

Now go forth and overthink less. And maybe have a cookie. Because life’s too short to worry about dessert.

Follow me for daily tips on Instagram! @kellylwellness

Are you ready to stop overeating and finally be in control around food? Watch my FREE training How to Stop Binge Eating (Without Cutting Out Your Favorite Foods) to learn how it’s possible!