Overthinking & Anxiety: How Nervous System Dysregulation Keeps You Stuck

AnxietyNervous SystemNervous System RegulationVagus NerveSympathetic Nervous SystemMindfulness
Written By Dr. McKenzy

Chronic stress affects brain function. Prolonged stress can impair neuron function and connectivity, leading to cognitive decline.

You replay conversations, decisions, and worst-case scenarios over and over again. Your brain won’t shut off, and no matter how much you try to “think your way out of it,” the cycle continues.

If you’ve ever asked yourself, “Why do I overthink everything?”, you’re not alone. But overthinking isn’t just a mindset issue. It’s a sign that your nervous system is dysregulated.

That’s right. The endless loop of second-guessing, analyzing, and worrying has less to do with willpower and more to do with your body’s stress response. The good news? You can stop overthinking—but not by simply telling yourself to "just relax."

Let’s break it down.

Why Overthinking is a Sign of Nervous System Dysregulation

The Brain’s Alarm System is Stuck On

Your brain is wired for survival. When your nervous system perceives uncertainty or stress, it starts scanning for threats—even if there aren’t any real dangers.

Overthinking is your brain’s attempt to predict possible outcomes to keep you safe. But instead of creating clarity, it leaves you stuck in a mental loop, analyzing the same situation from every angle without finding a solution.

This happens because your nervous system is in a heightened state, making your brain hyper-focused on potential risks rather than logical problem-solving. Instead of processing information and moving forward, your mind stays locked in overdrive, searching for certainty in an uncertain world. The more you overthink, the more your brain reinforces this pattern, keeping you trapped in a cycle of worry and mental exhaustion.

Fight, Flight, Freeze, or... Overthink?

When your nervous system is dysregulated, it responds in different ways:

  • Fight: You get frustrated, snap at others, or obsess over solutions.

  • Flight: You avoid, overwork, or feel restless, like you need to “fix” something.

  • Freeze: You feel stuck, struggle to make decisions, or replay the same thoughts without taking action.

  • Fawn: You people-please, worry about others’ opinions, or overanalyze social situations.

If you recognize yourself in any of these, know that it’s not a personality flaw—it’s your nervous system’s way of coping.

Read More: What is The Sympathetic Fight-or-Flight Response?

Hypervigilance & Overthinking Go Hand in Hand

If you’ve experienced chronic stress, anxiety, or trauma, your brain can get stuck in high alert mode. This hypervigilance makes you second-guess decisions, overanalyze situations, and struggle to let things go.

Over time, this can leave you feeling exhausted—like your brain is running a marathon that never ends.

How to Stop Overthinking (And What Doesn’t Work)

What Doesn’t Work

  • Telling yourself to “just stop overthinking.” If it were that easy, you’d already be doing it.

  • Forcing positive thinking. Your brain doesn’t need blind optimism; it needs to feel safe.

  • Trying to analyze your way out. Overthinking feels like problem-solving, but it actually keeps you stuck.

What Works: Regulating the Nervous System

Since overthinking isn’t a thinking problem, the solution isn’t in your thoughts—it’s in your nervous system.

When you calm your body, your mind naturally follows.

Read More: Calming Anxiety with Mindfulness Journaling | 10 Prompts to Relieve Anxiety

A Simple Nervous System Exercise to Shift Out of Overthinking

Bilateral Stimulation for a Calm Mind

Bilateral stimulation is a powerful technique that engages both hemispheres of the brain, helping to disrupt the overthinking cycle and promote a sense of calm. It’s commonly used in Eye Movement Desensitization and Reprocessing (EMDR) therapy, a clinically backed method for processing trauma and reducing anxiety.

So how does it work? The left and right hemispheres of the brain communicate through the corpus callosum, a bundle of nerve fibers that helps coordinate cognitive and emotional processing. When we overthink, the brain often gets “stuck” in a loop, overactivating the amygdala (the fear center) and limiting access to the prefrontal cortex (the rational thinking part of the brain). This makes it harder to step back, regulate emotions, and make clear decisions.

Bilateral stimulation helps reintegrate these brain functions by providing rhythmic, alternating sensory input. This movement activates both hemispheres, helping the brain reprocess thoughts more fluidly instead of getting locked in repetitive worry. Studies suggest that this technique can lower emotional distress, calm the nervous system, and even reduce symptoms of PTSD and anxiety.

Read More: The Limbic System’s Role in Trauma | How to Actually Heal Your Nervous System

How to Use Bilateral Stimulation to Stop Overthinking

  1. Cross your arms and gently tap opposite shoulders in an alternating pattern. This simple movement signals safety to your nervous system and disrupts looping thoughts.

  2. Walk or sway side to side. The natural rhythm of movement helps the brain process thoughts more evenly.

  3. Listen to rhythmic sounds, like music with alternating beats or ocean waves. This type of auditory bilateral stimulation can calm mental chatter and promote a sense of flow.

By incorporating bilateral stimulation into your routine, you train your brain to shift out of overthinking and into a more balanced, regulated state. Instead of getting stuck in mental loops, your nervous system receives a signal of completion and safety, helping you break free from the cycle of repetitive worry.

You Don’t Have to Stay Stuck in Overthinking

Overthinking is not a personality trait—it’s a nervous system response. And just like any other habit, it can be rewired.

Instead of fighting your thoughts, focus on calming your body first. Small daily practices—like bilateral stimulation, deep breathing, and grounding—can help shift you out of mental loops.

Need more support? Join our free Discord community to learn more about nervous system regulation and practical exercises to stop overthinking for good. You don’t have to figure this out alone.

Dr. McKenzy
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