Overthinking is when your mind gets stuck in repetitive loops.

Replaying past conversations. Running worst-case scenarios. Analyzing decisions you already made. Circling the same thought for the third time this week.

It’s not a character flaw. It’s not a sign that something is wrong with you. It’s a pattern your nervous system learned — usually because at some point, thinking everything through felt like the safest thing to do.

The problem is when the pattern keeps running even when you don’t need it anymore.

Because overthinking isn’t random — it has a function.

Your mind uses it to feel in control. To avoid mistakes. To process emotions that haven’t been fully acknowledged. To stay one step ahead of things that feel unsafe.

Telling yourself to “just stop” doesn’t work because it doesn’t address what the pattern is protecting you from. You can’t think your way out of overthinking. You need to understand what’s driving it first.

Exhaustion that sleep doesn’t fix.

Difficulty making decisions — even small ones.

Replaying conversations and wondering what you should have said.

Snapping at people over things that shouldn’t matter that much.

Lying awake running through scenarios.

A constant low-level hum of mental noise that never fully switches off.

If several of these sound familiar, your mind has likely been working overtime for longer than you realise.

Yes — and this is one of the most overlooked symptoms.

Your brain consumes enormous energy when it’s running loops. Constant mental processing is physically exhausting, even when you haven’t done anything physically demanding.

If you’re waking up already tired, or hitting a wall mid-afternoon with no obvious reason, your mind might be burning the fuel before you’ve even started the day.

Almost always.

The moment you lie down and remove external stimulation, the mind fills the space. Unfinished thoughts. Tomorrow’s scenarios. Things you said three weeks ago.

The problem isn’t that you’re thinking at night — it’s that the pattern doesn’t have an off switch. Working on the overthinking pattern is almost always what fixes the sleep.

Worry tends to be specific — you’re worried about a particular thing, situation, or outcome.

Overthinking is the mechanism your mind uses when worry takes over. It’s the looping, the analysing, the replaying — the mental behaviour that happens in response to worry, or in an attempt to prevent it.

Most people who describe themselves as worriers are actually overthinkers. The worry is the trigger. The overthinking is the pattern.

Yes — and knowing yours matters.

The Spiral — your mind loops forward into worst-case scenarios. You’re always preparing for what could go wrong.

The Replay — you loop backward, replaying what happened, what you said, what you should have done differently.

The Freeze — you overthink so much that you end up not deciding anything at all. Analysis paralysis.

Most people lean toward one pattern, though the patterns can overlap. Take the free quiz to find out which one is yours.

High achievers often have a particularly active pattern because the thinking worked.

Thinking things through carefully helped you avoid mistakes. Anticipating problems helped you stay ahead. Replaying situations helped you improve.

The issue is that the mind doesn’t know when to stop. What got you here — the thoroughness, the self-awareness, the drive to get it right — is the same thing running in overdrive.

It’s not a weakness. It’s a strength that needs recalibrating.

Yes — but not by trying to think less.

The key is understanding your specific pattern and what’s driving it. Once you do, the loop loses its grip. Most people see a significant shift within weeks, not years.

“Fixed” probably isn’t the right word. You don’t stop thinking. You stop being hijacked by it.

Most people notice a real shift within the first few weeks of working on the pattern directly.

Not gone — but quieter. Less automatic. More like a choice.

How long it takes depends on how long the pattern has been running and how deep the root goes. What it doesn’t depend on is willpower or how hard you try. That’s usually what’s been making it worse.

An Overthinking Specialist works specifically with people whose main obstacle is a mind that won’t slow down.

I’m Marta Raga. I combine coaching and hypnotherapy through the IRIS Method — a framework designed to identify your overthinking pattern and break the loop at the root, not just manage the symptoms.

I work 1:1 with high-achieving professional women who are done with journaling advice and breathing exercises that don’t last.

Therapy often focuses on understanding the past.

The work I do focuses on changing patterns in the present — how you think, react, and make decisions right now.

The IRIS Method combines depth and practical tools so you get lasting change without years of analysis. We go into the root, but we don’t stay there.

High-achieving professional women who are performing well on the outside and running on empty on the inside.

Women who have tried the apps, the journals, the “mindset work” — and still can’t quiet the noise.

Women who know something needs to change but can’t quite name what.

If that sounds like you, this is where to start.

You don’t need to have everything figured out.

You just need to be done with the loop running the show.

Start with the free quiz to find your overthinking pattern. Then you’ll know exactly what you’re working with — and whether working together makes sense.