Why Do I Replay Conversations in My Head?
Replaying conversations is usually a sign that your nervous system hasn’t fully settled after a social or emotional interaction. Your brain is scanning for threat: Did I say the wrong thing? Did I upset someone? What does this mean about me?
Instead of trying to “stop” the thoughts, start here:
Ground first Slow breathing, noticing your feet on the floor, or orienting to the room can calm the physiological activation that fuels overthinking.
Ask a clarifying question Is there a real action I need to take?
If yes, name it clearly and write it down.
If no, the loop is anxiety—not problem-solving.
Practice a balanced thought Example: “I might not have said it perfectly, and that doesn’t mean I did something wrong.”
Redirect to the present Gently bring your attention back to what you’re doing now, not as avoidance—but as regulation.
What Is “Worry Time,” and Does It Actually Work?
Surprisingly, yes.
Worry time is a short, intentional window—often 10–20 minutes a day—where you allow yourself to worry on purpose. You write it down, think it through, and then close the container.
When worries pop up outside that time, you remind yourself: “I’ll come back to this during worry time.”
Over time, this helps train your brain that it doesn’t need to ruminate all day to be heard.
How Do I Stop Catastrophizing?
Catastrophizing happens when your mind jumps straight to the worst-case scenario and treats it as fact.
Try this three-step approach:
Name the story “This is my worst-case fear talking.”
Reality-check it What evidence supports this? What evidence doesn’t?
Create a balanced statement Example: “Something might go wrong—and I have handled hard things before.”
The goal isn’t forced positivity. It’s psychological flexibility.
When Should I Consider Therapy for Overthinking?
Overthinking becomes a problem when it starts to interfere with your life—not just occasionally, but consistently.
You might consider therapy if overthinking is:
Affecting your sleep
Straining relationships
Interfering with work or decision-making
Disrupting your sense of peace or self-trust
Therapy can help you understand why your mind goes there, regulate your nervous system, and rebuild trust in yourself—so your thoughts don’t run the show.
💿 Music Therapy Corner: Using Music to Interrupt Overthinking
Music can be a powerful tool for regulating the nervous system and breaking cognitive loops.
Try this:
Choose a song with a steady, grounding rhythm (60–80 BPM works well for many people).
As the song plays, gently track one musical element—the bass line, the percussion, or the melody.
When your mind wanders back to overthinking, simply return to the sound.
This isn’t about distraction—it’s about anchoring your attention in the present moment through the body and senses.
Over time, practices like this can help your brain learn: I can feel safe without figuring everything out.
Contact Core3 today and schedule your complimentary consultation. We'd be happy to support you and help you learn skills and tools to stop overanalyzing things in your life.