Do you find yourself writing and rewriting emails over and over? Reliving past conversations and thinking about what you should have said? Or second-guessing your gut every time a big decision lands in your lap? Welcome to the mental spiral of overthinking.

This kind of mental loop might look like being detail-oriented or prepared on the surface. But more often, it’s fueled by fear and anxiety of being wrong, being judged, or falling short. Not to worry, I’m going to give you the antidote. But first, story time!

A coaching client has been progressing steadily in her career. As she prepared for a final interview, we strategized about the required presentation. While she was mapping out her work for me, it became clear to me that she was laser-focused on getting every slide and every sentence worded just right. But she was missing the bigger picture: this was still an interview. 

Her job wasn’t just to deliver great ideas (which they were), it was to show them why they needed her to lead them forward. She was so deep in overthinking that she almost forgot to position herself as the strategist they were looking for.

And that’s the trap. Overthinking doesn’t always look like panic. Sometimes, it looks like over-preparing, second-guessing, spiraling into “does that sound right?” or “I’m not sure if this makes sense.” The problem is, when you’re constantly stuck in your own head, you lose your ability to act with clarity and confidence.

So, How Do You Stop Overthinking at Work?

Let’s start with this: Overthinking is not a productivity problem. It’s an emotional regulation problem. When we feel uncertain or vulnerable, our brain goes into overdrive trying to protect us from failure, rejection, or embarrassment. But here’s the good news: you can learn to interrupt the spiral and respond with more self-trust.

Here are three simple, science-backed tools to help you shift from spiraling to grounded action:

1. Name It to Tame It
   Start by noticing when you’re spinning out. Are you caught in “what if” thoughts? Replaying a conversation? Stuck in indecision? Say it out loud or write it down: “I’m feeling anxious about making the wrong call,” or “I notice I’m ruminating again.” Naming your mental state helps your brain shift from reactive mode to reflective mode.

Try this: Set a 2-minute timer and brain-dump every anxious thought about the decision in front of you. Then highlight just one thing that’s within your control and act on it. Check out the Locus of Control for a visual of this.

2. Use the 3W Check-In: What, Where, What
   This one’s a favorite tool I use with clients:

• What am I feeling? 
• Where do I feel it in my body? 
• What do I need right now?
  

This pulls you out of your head and into your body. Overthinking is often a way we avoid feeling discomfort. But pausing to check in with yourself creates space for a more grounded response.

Pro tip: Put this on a sticky note near your desk. It’s a tiny pause that builds massive awareness over time.

3. Choose “Good Enough” Over Perfect
   Let’s be real: that email you’re rewriting for the seventh time? It was probably fine four drafts ago. Try practicing the mindset of “done is better than perfect.” Ask yourself:

• Will this move the needle? 
• Is this clear and complete? 
• If I got this email, would I understand it?
  

Overthinkers often have a strong inner critic. But leadership is about making decisions with the best info you have, not waiting for perfection.

Why Self-Awareness Is the Antidote

When you know your triggers, like ambiguity, conflict, or high stakes, you can recognize when your brain is trying to keep you “safe” by overthinking. Self-awareness gives you the power to pause, redirect your focus, and choose aligned action instead of reactive spiraling.

You don’t have to control every variable to be a strong leader. You just need to trust that you can navigate whatever comes.

A Reflective Journal Prompt to Try This Week:
What’s one decision I’ve been overthinking, and what would I do if I trusted myself 10% more? What role might limiting beliefs be at play? 

Coaching can help you challenge overthinking and build confidence in yourself.

If this resonated with you, this is exactly the work I do with leaders. The [Leadership Reset Intensive] is a focused 90-minute 1:1 coaching session for leaders who need clarity and support right now. No long-term commitment. Learn more about [Leadership Coaching] or [Workshops & Team Development], email me at carmen@carmen-bolivar.com.

Not sure where to start? [Book a free 20-minute discovery call ]