When Overthinking Takes Over: How to Ground Yourself and Come Back to You

In this episode, therapist and host, Malisa Hepner, explores the quiet intensity of overthinking and what it's really trying to protect. Through a blend of lived experience and practical tools, she walks you through how to interrupt spirals, reconnect to your body, and create space between you and your thoughts. This conversation isn't about controlling your mind—it's about understanding it, softening it, and learning how to come home to yourself when everything feels loud.

The next time you notice yourself spiraling, pause and ask: "What am I actually feeling underneath this?"

Then do three things in order:

1. Name the feeling (not the story—just the emotion).
   
   

2. Place a hand on your body where you feel it most and breathe into that space.
   
   

3. Remind yourself: "I can feel this without solving it right now."
   
   

This shifts you out of the loop of thinking and back into the experience of being—where regulation actually begins.

* Emotionally Unavailable is produced 100% in-house. No team, just me and my love for yapping and helping others. If this show has ever helped you in any way, here is your chance to help it keep going strong. Subscribe to the patreon, grab some merch or get a workbook! I appreciate you all.

Subscribe to Emotionally Unavailable's Patreon!

• $5 - Early Ad free episodes + Occasional other goodies!

• $10 - Benefits listed above and access to growing voice library support for spiraling/overthinking (along with workbooks and practices)

• $30 - Deeper work and group spaces

https://patreon.com/Emotionallyunavailablepodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

Want to be a guest on Emotionally Unavailable? Send Malisa Hepner a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/1739504718415772259d92bc1

https://linktr.ee/Mdhepner