How To Break The Anxiety–Overthinking Loop

by Sharn Somasiri
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Anxiety and overthinking operate like a self-fuelling cycle. The amygdala detects a potential threat ? the mind creates scenarios ? the body reacts ? the thoughts escalate. This loop continues until something interrupts it.

Trying to “logic” your way out rarely works, because your rational brain is partially offline during anxious states. Your body is in survival mode, not problem-solving mode.

Breaking the cycle requires physiological intervention before cognitive intervention. Here’s the science behind the loop-breakers:

1. Sensory grounding
Bringing your attention to the present moment (e.g., noticing physical sensations) engages the prefrontal cortex and reduces amygdala activity. It pulls you out of mental time travel.

2. Longer exhales
When you lengthen your exhale, you activate the parasympathetic nervous system, the body’s natural “rest and calm” response. This reduces stress hormones and slows the heart rate.

3. Naming the fear
Labelling your emotion, (“I’m afraid that…”), reduces intensity because it moves activity from the emotional brain into the thinking brain. The brain immediately feels less threatened when the fear is defined.

Other powerful interrupters include body scanning, grounding touch (hand on chest), and movement. These send safety cues to the nervous system, signalling that the threat is not immediate.

Once the body calms, then mindset work becomes effective. You can challenge your thoughts, evaluate the situation, and problem-solve without spiralling.

Takeaway: Break the cycle by calming your body first. A regulated nervous system creates a clearer mind.