Finding My Zen: Untangling the Thoughts in My Head

Vani Dogra
May 16
5 min read

My mind often feels like a browser with too many tabs open, all running at once. I’ll be brushing my teeth and suddenly remember something awkward I said earlier in the day. Or I’ll be lying in bed, exhausted, but stuck in a loop of “Did I reply to that email? What did she really mean when she said that? Should I have spoken up more in class today?” It’s exhausting. It’s distracting. And sometimes, it feels endless.

Overthinking is something I’ve dealt with for years. And if you’ve found yourself replaying conversations, doubting decisions, or trying to predict every possible outcome before taking a simple step, you probably know the feeling too. In fact, I have come to realize I am not alone. According to research, 73% of adults aged 25 to 35 report frequent overthinking (Onebright, 2025). That number decreases to 52% by age 55 and drops significantly to just 20% in adults over 65 (University of Michigan, 2003). So I guess with age comes wisdom, or at least a little more peace of mind.

Real-Life Moments That Trigger Overthinking

Overthinking doesn’t always announce itself, it sneaks up during the quiet moments:

After a conversation: “Did I come off too strong? Should I have worded that differently?”
When receiving vague feedback: “What do they really mean by 'good job'?”
During decision-making: “Should I go with option A or B? What if I regret it?”
Right before sleeping: “Did I turn off the stove? What if I mess up my interview tomorrow?”
After sending a message: “Should I have added an emoji? Was that too blunt?”

We analyze, dissect, replay, and predict. And while being reflective isn’t a bad thing, constantly living in this loop can rob us of peace. But why do we overthink in the first place? For me, it’s partly personal and partly inherited. I’ve always noticed how much I think like my dad. We both dissect things deeply, question everything, and analyze situations from every angle, sometimes too much. As I dug deeper into this for a class project, I discovered the field of epigenetics from a peer, which looks at how traits like stress response and emotional reactivity can be passed down not through genes, but through environment and learned behavior (Bowers & Yehuda, 2016). Traits like ADHD (70–80%), anxiety and depression (30–50%), and neuroticism (40–50%) all have strong heritable components (Hettema & Neale, 2001; Wignall, 2021). That means if your parents, guardians or close friends/family overthink, there's a good chance you've picked up the habit too, either biologically, emotionally, or both.

My Turning Point: Discovering Yoga

I never expected yoga to be the answer for me. I tried hot yoga one day during an internship in Calgary with my work friends, thinking it would be a nice workout. But what I found was a kind of calm through a challenge. There’s something about sweating it out in a quiet room, with only your breath to focus on, that brings you into the present. In a space where I couldn’t think about anything except holding the pose and staying upright, my thoughts finally quieted down.

Yoga became my safe space, and somewhere where I didn't need to think about all that stressed me out. With regular practice, I learned to observe my thoughts without spiraling. Instead of reacting to every anxious idea that popped up, I started watching them come and go. I realized that sometimes stepping away from confusion to do Yoga, allowed me to come back to the topic with a fresher mind and approach. Now, the stats back it up too, yoga can reduce stress by 33% and lower cortisol levels by 27% after three months of consistent practice (Harvard Health, 2024; Katuri et al., 2016). But beyond the numbers, yoga gave me something more valuable: a sense of control over my mind.

Finding Peace in Progress

I won’t pretend overthinking disappeared overnight. I still catch myself spinning through thoughts now and then. But I’ve built tools. I’ve built awareness. And most importantly, I’ve learned that peace doesn’t come from solving everything, it comes from accepting that not everything needs to be solved. Overthinking isn’t all bad. It makes us empathetic, detail-oriented, and aware. But it becomes a problem when it stops us from enjoying the moment or making decisions confidently. Whether it’s yoga or another outlet, I truly believe everyone can find their version of mental stillness.

More Ways to Calm an Overactive Mind (Besides Yoga)

I'm assuming yoga isn't everyone's cup of tea, so If yoga’s not your thing, don’t worry. There are plenty of other strategies that can help you manage overthinking:

1. Journaling: Write it out. Putting your thoughts on paper helps you process them and often makes them feel less overwhelming (Lamothe, 2024). It also allows you to reflect back on key moments and how you felt at the time, which might even be helpful for faster decision making in the future.

2. Take a Digital Detox: Constant notifications, endless scrolling, and social comparison can fuel anxious thinking. Take breaks from your phone, especially before bed. This is something I am very guilty of, but constant screen time takes away from us shutting off our brains by constantly feeding us new information, which might even be misleading.

3. Use Meditation Apps: Tools like Headspace and Calm offer guided meditations that are beginner-friendly and perfect for unwinding.

4. Set a Worry Time: Allow yourself 10–15 minutes a day to overthink, then move on. It might sound silly, but giving your brain permission to worry on schedule can limit intrusive thoughts later.

5. Practice “Name it to Tame it”: When a thought spirals, label it: “This is worry,” “This is self-doubt.” Naming helps you detach and take a step back.

6. Prioritize Sleep: Lack of sleep makes it harder to regulate emotions. A well-rested brain is better equipped to manage thoughts calmly and more clearly (Devi, 2025). So we need to really prioritize building a routine and schedule for ourselves, and maybe even setting a bed time on weekdays to ensure we get 7-9 hours of rest.

7. Talk to Someone: Whether it’s a friend, therapist, or coach, sometimes you just need to say your thoughts out loud to understand them better and hear some advice.

8. Running: Running is a great way to release stress, offering both a physical and mental challenge that helps shift your focus away from work or personal worries. The Nike Run Club app also has some great guided runs that keep you motivated along the way!

Final Thoughts :)

Overthinking may always be a part of who I am, but it doesn’t have to control me. If you're like me, overanalyzing, second-guessing, lying awake with a thousand browser tabs open, I hope you find what helps you pause. What helps you breathe. What brings you back to yourself.

Because your mind is your home, and you deserve peace in it.