Overthinking Reset Resource Library
A practical reflection worksheet for grounding, slowing thoughts, and choosing one doable next step.

Use this at your own pace. Skip, adapt, pause, or stop. You are allowed to choose what fits your body, culture, privacy, energy, safety, access needs, and real-life limits today.

A printable reflection and practice resource Created by Michelle D. Elder, MSW, LMHC. This worksheet is a free educational wellness resource from My Reflective Collective.
Use what supports you. Skip, pause, adapt, or connect with a licensed therapist, healthcare provider, advocate, or trusted support if reflection brings something up.
Important information before you begin
Anxiety Spiral & Overthinking Reset Resource Library
Choose what is appropriate for you ________________________________________________________________________ ________________________________________________________________________ Participation is voluntary. You may skip a prompt, keep your eyes open, change an exercise, pause, or stop. Some material may bring up discomfort, strong emotions, memories, dizziness, or physical sensations. The resource may use clinical or wellness terms to explain general concepts; those terms are not a personalized assessment or recommendation.
No promised outcome
No particular physical, emotional, legal, relationship, or other result is promised. Information can become outdated, and experiences differ. Consult an appropriately qualified professional about your individual needs, medications, health conditions, safety, legal matter, or treatment decisions.
Emergency and crisis needs call or text 988 for suicide or crisis support. Call 911 for an immediate emergency when that is safe and appropriate. Outside the United States, use your local emergency or crisis resources.
By continuing, you acknowledge that you have read this page and understand the resource's educational scope.
Last reviewed
for web publication: June 27, 2026.
immediate danger or medical emergency. Call or text 988 in the U.S. or Canada for suicide or mental health
crisis support. Copyright Michelle
Anxiety Spiral & Overthinking Reset
Resource
Library
A Guide for Calming the Nervous System, Stopping Thought Loops, and
Regaining
Clarity
About This Resource
Anxiety and overthinking are not signs that something is wrong with you.
They are signs that your nervous system is trying to protect you-sometimes too aggressively, or without all the current information.
For many people (especially those with ADHD, trauma histories, PTSD/CPTSD, or chronic stress), the brain can get stuck in "loop
mode":
l Replaying conversations l Predicting worst-case scenarios l Overanalyzing decisions l Searching for certainty that never fully arrives This is not a thinking problem alone-it is also a nervous system activation pattern.
The goal of this guide is not to eliminate anxiety completely, but to help you:
l Interrupt spirals early l Regulate your body l Separate facts from fear l Return to the present moment l Re-engage with your life instead of your thoughts
Step 1: Name What Is Happening
When I am spiraling, it usually looks like:
- Replaying past conversations 
- Worrying
about future outcomes 
- Assuming the worst 
- Feeling
physically tense or restless 
- Feeling
mentally "stuck" 
- Needing
reassurance repeatedly 
- Avoiding
tasks 
- Over-researching
or overthinking
Right now, I am experiencing:
Step 2: Separate Facts vs. Fear
Write it out:
FACTS (what I KNOW):
FEARS (what my mind is predicting):
Reminder:
Fear
feels like truth when the nervous system is activated.
Step 3: Nervous System Reset First (Not
Thinking
First)
Before trying to "figure it out," regulate your body.
Choose one:
- Cold water on face or hands 
- 10 slow breaths (longer
exhale than inhale) 
- Walk
for 5-10 minutes 
- Shake
out your arms/legs 
- Name 5 things you can see 
- Hold
something cold or textured 
- Sit
with feet on the floor and press down 
- Listen
to grounding music
Ask yourself:
What does my body need right now? ________________________________________________________________________ ________________________________________________________________________
Step 4: Break the Thought Loop
Instead of arguing with the thought, label it:
"This is a worry loop." "This is a trauma response." "This is my brain trying to protect me." "This is uncertainty discomfort."
Then gently redirect:
What is one thing I can do in the next 5 minutes? ________________________________________________________________________ ________________________________________________________________________
Step 5: ADHD-Friendly Reset (If I Am
Stuck
or
Avoiding)
If I cannot start a task:
- Open the document only 
- Set
a 5-minute timer 
- Do
the first micro-step only 
- Make
a messy draft on purpose 
- Reduce
the task to "ugly first
version" 
- Start
without finishing
Important reminder:
Starting is the hardest part-not doing.
Step 6: Reality Check Questions
Ask yourself:
Is this happening right now, or am I predicting it? ________________________________________________________________________ ________________________________________________________________________ What would I tell a friend in this exact situation? ________________________________________________________________________ ________________________________________________________________________ What is most likely, not worst case? ________________________________________________________________________ ________________________________________________________________________ What is actually in my control today? ________________________________________________________________________ ________________________________________________________________________
Step 7: Disengage from the Spiral
Choose one redirect:
- Text someone supportive 
- Watch
something light 
- Do
a small
physical task 
- Step
outside for fresh air 
- Take
a shower 
- Write
everything in your head onto paper 
- Switch
environments You are not "avoiding"-you are interrupting a loop.
Step 8: Calming Statements (Not
Affirmations-Grounded
Statements)
Use what feels believable:
l "I can handle this moment." l "I don't need to solve everything right now." l "Uncertainty is uncomfortable, not dangerous." l "This feeling will pass." l "I can slow down before I decide anything." l "My thoughts are not facts." l "I have gotten through this before."
Podcasts for Anxiety, ADHD, and
Overthinking
The Mel Robbins Podcast
The
ADHD
Experts
Podcast
(ADDitude
Magazine)
The
Huberman
Lab
Podcast
The
Anxious
Truth
Podcast
Therapy
Chat
Podcast
Ten
Percent
Happier
Podcast
The
Mindset
Mentor
Books for Anxiety, ADHD, and Emotional
Regulation
The Anxiety and Phobia Workbook - Edmund Bourne
Taking
Charge
of
Adult
ADHD
- Russell
Barkley
The
Happiness
Trap
- Russ
Harris
Self-Compassion
- Kristin
Neff
How
to
Keep
House
While
Drowning
- KC
Davis
Burnout
- Emily
&
Amelia
Nagoski
Music for Grounding
Instrumental / lo-fi beats
Ambient
nature sounds
Calming
piano playlists
Guided
meditation soundscapes
Brown
noise / white noise (Search: "anxiety relief music", "ADHD focus music", "grounding playlist")
If You Are in a Spiral Right Now
You do not need to solve your entire life in this moment.
You do not need certainty to be okay.
You do not need perfect answers before you can rest.
Right now, your job is not clarity.
Your job is regulation.
One breath. One step. One moment at a time. danger or medical emergency. Call or text 988 in the U.S. or Canada for suicide or mental health crisis
support. Copyright Michelle D. Elder,
MSW, LMHC. My Reflective Collective.
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For immediate danger or a medical emergency, call 911. In the U.S., call or text 988 for crisis support.
Michelle D. Elder, MSW, LMHC | My Reflective Collective
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MY REFLECTIVE COLLECTIVE - MICHELLE D. ELDER, MSW, LMHC
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Educational scope and professional limits This resource provides general psychoeducation, reflection, and wellness support. It is not therapy, counseling, diagnosis, assessment, treatment, medical advice, legal advice, crisis response, forensic evaluation, or an individualized safety plan.
It does not replace care from a licensed clinician, healthcare professional, attorney, trained advocate, emergency service, or other qualified professional. Laws, court procedures, services, and risks vary by location and circumstance.
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Created by Michelle D. Elder, MSW, LMHC for My Reflective Collective. Free for personal educational use and supportive discussion. Keep the creator credit and this safety page with the resource when sharing. Do not sell, misrepresent, or present it as individualized clinical or legal advice.
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Immediate danger or medical emergency: call 911 | U.S. crisis support: call or text 988 | Michelle D. Elder, MSW, LMHC