How To Stop An Overthinking Spiral

When your mind gets caught in an overthinking loop, sometimes thinking your way out of it only creates more thinking. In this simple somatic practice, you’ll use warmth, soothing touch, and body awareness to gently shift your attention from your thoughts back into your body.
Follow along anytime you find yourself replaying conversations, imagining different scenarios, or feeling overwhelmed by a busy mind. This short practice can help you feel more grounded, present, and connected to yourself.

Transcript

Hello and welcome. My name is Lillian Mota and I'm a somatic therapist and fascial stretch specialist. For over 15 years, I have been helping people get out of their heads and more into their bodies. And that's exactly what this practice is. This is for those times when you find yourself stuck in an overthinking loop. Maybe there was an interaction with somebody and you are replaying the conversation. I should have said this. What did they mean by that? What are all the different ways that this could have gone? Maybe it's a different situation, Whatever it is. If you're finding yourself a little bit more dysregulated because of this and you can't get yourself out, This is a simple soothing practice to get you to just feel your body a little bit more. So try this with me. We're going to just start by rubbing our hands together. And what we want is just to bring a little bit of attention to our bodies. So you're going to find a place. I like to start with my thighs and taking my nice warm hands, Just Just feel. The soothing touch of your warm hands on your legs. And take a moment to pause. And just notice. How that feels. You can stay here for as long as you want. But I'm going to encourage you to try a different place. Maybe you warm up your hands a little bit more. And just see what it feels like to put your hands on your chest. Maybe it's your stomach. And just notice. The warmth of your hands. Maybe there's a change in your breathing. And last one, This one's my favorite. We're gonna warm up our hands a little bit more and then just support your head a little bit. Say thank you head you've been doing a lot of thinking today, But maybe just for a moment. We're just gonna pause And just feel. The soothing touch of our hands. And I encourage you to stay here for as long as you need to get yourself to feel just a little bit more of your body, To feel a little bit more regulated. I would love to hear how this works out for you. You can share with me in the comments. This is a very simple practice to just get you to feel a little bit more grounded. Thank you so much for moving with me. My name is Lillian, And I'll see you next time.