I Was A Chronic Overthinker Here's How I Stopped (Pharmacist Explains)
Learn how to stop overthinking everything, how to quiet your mind, and simple ways to stop overthinking at night so you can finally switch off!
When anxiety turns everyday worries into spiraling emergencies, trying to force your mind to go completely empty rarely works. The key is learning how to stop treating every thought like an urgent problem that requires a full investigation. As an Advanced Clinical Practitioner (ACP) and Pharmacist practicing in family medicine, I share the exact routine I use personally and walk through with patients. You'll learn how to separate actionable problems from hypothetical worries, stop wrestling with repetitive thoughts, use breathwork to calm physical anxiety, and set up a nighttime brain dump to keep racing thoughts from ruining your sleep.
What you'll learn
-Solvable vs. Hypothetical Worries: How to tell if a thought has a real next step or if your brain is just simulating danger.
-Thought Defusion: Why arguing with anxious thoughts keeps the loop alive, and how to acknowledge them without taking them as instructions.
-The "Write, Shrink, Act" Method: How to turn vague mental noise into one clear, manageable action step.
-Somatic Regulation: Why you must calm the physical body (nervous system) before you can think clearly, using a simple 3-in/5-out breathing pattern.
-Bedtime Brain Dump: A 3-question bedtime routine that signals to your brain that tasks are captured so you can fall asleep faster.
TALKSPACE:
Today’s video is sponsored by Talkspace. Mental health isn’t about waiting until things feel overwhelming, it is about noticing patterns early, like stress and pressure building up. Talkspace is an online therapy platform that matches you with licensed therapists based on your needs, with the option to switch providers at no extra cost. Depending on your plan, you can connect via video, audio, live chat, or messaging, allowing you to send updates whenever something comes up instead of waiting for an appointment. Talkspace is also in-network with many major insurance plans, meaning many insured members have a $0 copay.
To check your eligibility and learn more about whether Talkspace is right for you, check the link below
DOCTOR FOX:
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WHEN TO SEE YOUR DOCTOR ABOUT ANXIETY:
Experiencing occasional anxiety, fear, or panic is entirely normal, but you should see a GP if you are struggling to cope, if your self-help efforts are not making a difference, or if you simply prefer to receive an official doctor referral for professional support. For urgent mental health situations that are not quite life-threatening emergencies, you should request an immediate GP appointment or contact NHS 111 for guidance on where to go. If there is an immediate risk of harm or a serious emergency, you must call 999 or go straight to A&E, though adults can also bypass the doctor completely by referring themselves directly to free local NHS talking therapies.
REFERENCES:
TIMESTAMPS:
00:00 - How to stop overthinking: The 5-step routine
00:26 - Is this a solvable problem or hypothetical worry?
01:38 - Notice the thought without wrestling it
02:36 - Write it, shrink it, act on it
03:33 - Calm the body first (Nervous system regulation)
04:23 - Online Therapy
05:46 - The 3-minute nighttime brain dump
06:28 - Clinical red flags: When to seek professional help
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