Worry • Intrusive Thoughts • Overplanning/Overanalyzing • Rumination - What they are - Skills to Reduce Them

Today podcast breaks down the four types of overthinking — worry, intrusive thoughts, overplanning, and rumination — and teaches simple, science‑based skills to quiet your mind.

You’ll learn why worry keeps your body in stress mode and how Scheduled Worry can retrain your brain to reduce anxiety. For intrusive thoughts, you’ll discover Cognitive Diffusion, a technique that helps you label thoughts instead of fighting them. If you struggle with perfectionism or replaying conversations, you’ll learn how to shift from controlling everything to trusting you can handle discomfort. And for rumination, you’ll learn how to stop dwelling on the past by identifying your values and taking one small action in the present.

These tools are practical, compassionate, and easy to start today — helping you break the cycle of overthinking and feel more grounded.

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🚨 IMPORTANT DISCLAIMER& CRISIS HELP (UK) 🚨

The information in this video is for educational andinformational purposes only and is not a substitute for professional mentalhealth advice, diagnosis, or treatment.

Always seek the advice of your GP, a licensed therapist, oranother qualified healthcare provider.

Never disregard professional medical advice or delay seekingit because of something you heard in this video.

If you or someone you know in the UK is going through amental health crisis, please reach out for help immediately. You are not alone.

❤️ 🆘 IMMEDIATE EMERGENCY🆘

• Call 999 or go to your nearest Accident & Emergency(A&E) if you are at immediate risk of harm.

📞 NHS URGENT ADVICE 📞

• Call 111 (Available 24/7 for urgent NHS mental healthsupport)

• Call 111 (Select Option 2) if you are in Wales💬FREE, CONFIDENTIAL HELPLINES (24/7) 💬

• Call 116 123 to speak with the Samaritans (Or email jo@samaritans.org)

• Text SHOUT to 85258 for free, 24/7 crisis text support.