How Does Movement Help Quiet an Overthinking Brain?
Ever feel like your brain just won't shut up? Get out of your head by moving your body.
You replay that conversation from yesterday. You reread the text you sent three times. You wonder if you made the right decision. You stress about your grades, your relationships, your future—and then somehow end up overthinking the fact that you're overthinking. You are all in your head. Maybe you are stressed because you are a freshman at college and the stress of performing well is overwhelming. Or you are a senior in college that is anxious and worried about graduating and finding a job.
If you're a perfectionist or high achiever, your brain may be constantly looking for the "right" answer or trying to make sure you don't mess up. You could be replaying the coulda, woulda, shoulda game with yourself.
But here's the thing: sometimes thinking your way out of overthinking doesn't work. Makes sense right! Sometimes, you need to get out of your head and into your body. Changing your body's direction can lead to a different perspective, better understanding, and feeling grounded.
Try moving instead of overthinking
You don't need a complicated routine. Try one of these the next time you notice yourself stuck in a thought loop:
🚶 Go for a walk.
Put your phone away for a few minutes and walk without trying to solve anything. Notice your feet hitting the ground, the sounds around you, or what's happening in your environment. You can complete the 5-4-3-2-1- grounding exercise.
🧘 Stretch.
Notice where you're holding tension. Maybe it's your shoulders, neck, jaw, or back. Slowly stretch and see what happens when you give your body permission to relax. Do your muscles relax? Do you feel more awake?
💃 Put on a song.
Move however you want. You don't need to be a dancer, and nobody needs to see you. The goal isn't to look good—it's to get out of your head and reconnect with yourself. Move to the beat and aim to be present in the moment with the song.
🌬️ Slow your breathing.
Take a few slower breaths and make your exhale comfortably longer than your inhale. Notice whether your body begins to settle. Imagine that you are breathing in a calm feeling and breathing out the stress and worry.
Why does this help?
Movement gives your attention somewhere to go besides the endless "what ifs."
Instead of analyzing what happened, what might happen, or what you should have done, you're paying attention to what's happening right now. You are present with your current self and how you feel right now.
You're not trying to turn your brain off. You're giving it a break from constantly solving, analyzing, and preparing. You are recognizing that being present gives you clarity.
And that's especially important for perfectionists.
Your ability to think deeply, notice details, and care about getting things right can be a strength. You don't need to get rid of that part of yourself.
The goal is learning when your thinking is helping you—and when it's keeping you stuck.
