I used to overthink and feel anxious even when nothing was wrong. Here’s how I’m taking back control and gaining inner peace

I’ve always been the kind of person who sets multiple alarms just in case my phone decides to glitch overnight. 

Even if every little thing was running smoothly, I’d still find myself wide awake at 2 a.m., chasing irrational fears in my mind. 

It felt like I had a never-ending playlist of “what if” scenarios on repeat, and the volume seemed to crank up right when I needed to rest. Nothing specific had to go wrong—my thoughts would spiral all on their own. 

Gradually, I realized this pattern was eating into my daily life. I wanted to be present with my loved ones, focus on meaningful work, and savor the small joys of life, but my mental chatter made it tough. 

Instead of seeking an “off” switch for my thoughts (which doesn’t exist), I decided to look for healthier ways to navigate them. 

Here’s what I’ve been doing to dial down my mental noise and reclaim a sense of calm.

Understanding why our minds wander

One of the first things I did was get curious about why my brain seemed to default to worry mode.

There’s a lot of science out there about how our minds are wired to detect threats—an evolutionary trait meant to keep us safe from danger. 

Nowadays, the stress triggers aren’t usually life-threatening animals lurking in the shadows. Instead, they show up as looming deadlines, social pressures, or a messy inbox that never seems to shrink.

I kept stumbling upon references to “negativity bias,” which highlights that humans are far more likely to dwell on negative thoughts than positive ones. 

This bias can be helpful when we actually need to address real issues, but it also leads to overthinking when we blow small concerns out of proportion. 

Understanding that this is part of our mental wiring was oddly reassuring for me—it meant I wasn’t just “broken” or “weak.” I was simply letting my ancient brain wiring run on autopilot, and I could learn to steer it more intentionally.

Checking in with daily habits

I started by doing a quick audit of my everyday habits. 

Whenever I felt a wave of anxiety roll in out of nowhere, I’d pause and ask myself: “Did I get enough sleep? Have I eaten? How’s my caffeine intake today?” 

It’s surprising how often anxiety surges when I haven’t done the basics. If I only slept five hours or skipped lunch, my mind was more prone to racing thoughts.

Many of us tend to neglect these simple routines. It’s easy to let busyness overshadow self-care. 

Yet, staying hydrated or taking a 15-minute break can make a big difference in managing anxious thoughts. 

I used to think I’d power through whatever I was feeling and just get more done, but pushing myself harder rarely solved anything. 

By giving myself micro-breaks and making sure my physical needs were met, I found my anxiety became more manageable.

Using social media with caution

As someone who’s always online, I can’t deny that excessive social media use can add to anxiety and overthinking tendencies. 

When I scrolled through my Twitter feed and noticed with intention how many posts were alarmist, I could see just how huge a role it played in my own mental health.

From economic gloom to social drama, everything seemed urgent and unsettling. I was also bombarded by images of perfect homes, perfect bodies, and perfect lifestyles whenever I glanced at my Instagram.

It started feeling like my mind was absorbing a continuous stream of comparison and doom. 

Naturally, that fuelled overthinking—am I doing enough in my business? Am I failing as a parent? Why doesn’t my living room look that nice?

After that realization, I made some changes. I stopped aimlessly scrolling first thing in the morning, and I unfollowed a bunch of accounts that triggered my anxiety. 

Reducing my exposure to digital negativity gave my mind more breathing room. 

Now, I try to use social media thoughtfully, checking specific accounts that inspire or educate me, instead of mindlessly taking in every update.

Doing so hasn’t completely silenced my anxious thoughts, but it’s decreased the volume enough that I can focus on more meaningful things.

Replacing rumination with small actions

 Waiting for the “perfect” moment to act can lead us to dwell endlessly on all possible outcomes, no matter how far-fetched.

I realized a big reason I felt anxious was that I was stuck in my head, thinking about what-ifs. 

So I began challenging myself to take tiny steps forward instead of lingering in mental loops. 

For instance, if I was worried about a new marketing plan for one of my businesses, I’d draft a rough outline instead of fixating on what might go wrong. 

Even something as simple as writing bullet points gave me a sense of forward momentum. 

By translating anxious thoughts into bite-sized actions, I found I had less time and mental space to keep spiraling.

Learning to talk it out

Entrepreneurs often adopt a lone-wolf mindset. I remember thinking I had to solve every problem by myself, especially mental and emotional ones. 

But bottling up worries only made them swell in my head. 

So I got more intentional about finding someone to talk to—sometimes it’s my husband, who also works in tech, sometimes it’s a good friend, and occasionally I lean on a professional counselor if things get overwhelming.

Even a brief venting session can bring clarity. There’s something about having another person reflect your thoughts back to you that instantly lessens the anxiety load. 

Often, it helps me spot irrational beliefs or assumptions. Once those are out in the open, it’s easier to question them. 

Am I really behind in my work, or do I just feel that way because I’m comparing myself to someone else’s highlight reel? 

Talking it out usually brings me back to reality.

Practicing mindfulness in everyday moments

Another habit that has really helped me get out of the overthinking loop is mindfulness. 

The beauty of mindfulness is that it can be sprinkled into everyday tasks—like savoring a cup of coffee or paying attention to how my feet hit the ground during a walk. 

When I do that, I notice my breathing slows, my shoulders drop, and my mind becomes less chaotic.

Sometimes I’ll simply pause, take three deep breaths, and observe my surroundings for a minute. Doing this breaks the chain of anxious thoughts and helps me anchor myself in the present. 

Little techniques like that seem almost too simple, but they genuinely help me step outside my head, even for a moment. 

Over time, these micro-mindfulness breaks add up, making it easier to let go of worries that don’t serve me.

Redefining success and failure

I came to realize that a lot of my anxious overthinking revolved around whether I was “successful enough.” 

In the business world, there’s always someone scaling faster, earning more, or launching something cooler. 

And because that’s what I was paying attention to, I had all these unhelpful thoughts about how I wasn’t “measuring up”. 

So, I started redefining what success means in my own life. Does it really mean working 16-hour days? Or is it building sustainable ventures that allow me to spend time with my family and maintain my well-being? 

This internal conversation helped me see how chasing external metrics was fueling my anxious thoughts. 

By anchoring my goals to values that truly matter—growth, creativity, and relationships—I’ve been able to ease the pressure I put on myself.

Embracing imperfection

Above all, I learned how to embrace imperfection. 

I used to believe that if I just tried hard enough, I could become the perfect business owner, parent, and friend. This idea only amped up my stress. 

Now, I’m making a conscious effort to embrace imperfection. 

There will be days when I can’t juggle everything smoothly, days when emails pile up, and days when dinner is last-minute takeout. 

Instead of spiraling into self-criticism, I’m learning to laugh at the chaos and move on.

Oddly, giving myself permission to be imperfect has freed up mental space. 

I no longer waste time overanalyzing small missteps. I now simply view them as part of the process—lessons that might even spark creativity.

The relentless pursuit of flawlessness was a massive driver of my anxiety. Letting that go hasn’t made me lazy; it’s made me more resilient, since I’m not crushed by every hiccup.

Moving forward

Stepping away from chronic overthinking doesn’t happen overnight. It’s more of a gradual process, a steady build-up of helpful habits that reshape how we relate to our thoughts. 

That doesn’t mean I never have anxious moments—they still pop up. But now I can see them for what they are: fleeting signals rather than unshakable truths.

If you’re in a similar place, give some of these approaches a try. Even small steps toward self-awareness and balance can make a big difference over time. 

Here’s to finding a bit more tranquility in the middle of life’s hectic pace.