When Your Mind Won’t Stop: 5 NLP Tools I Use to Break the Overthinking Loop

I’ve been there.

That place where your mind loops endlessly—thoughts racing, heart pounding, and clarity slipping away. And the most frustrating part? You know you’re overthinking, but you can’t seem to stop.

As a registered counsellor and licensed NLP practitioner, one of the most empowering things I’ve learned—both personally and professionally—is this: you don’t have to fight your mind. You can train it.

Below are five practical NLP-based techniques I use regularly with clients (and myself) when anxiety and overthinking start to take hold. These tools are simple, grounded, and incredibly effective when used with intention.

1. Swish Pattern: Reprogram the Loop

This classic NLP technique acts like a mental shortcut—replacing recurring negative thoughts with empowering ones.

Here’s how it works:

• First, identify the negative thought or image that keeps showing up (e.g., “I always mess things up”).

• Next, visualise a clear, empowering image of how you want to feel or behave (e.g., confident, calm, capable).

• Rapidly “swish” between the two: Imagine the negative image, then snap the positive one over it—making it brighter, clearer, and more vivid.

• Repeat the process several times until the positive image becomes your brain’s default.

You’re not just interrupting the thought—you’re rewiring the pattern.

2. Anchoring Calm: Your Internal Reset Button

This is a go-to technique for managing physical symptoms of stress in real time.

When you’re in a truly calm state—perhaps after a breathwork session or a peaceful walk—pair that state with a physical gesture. For me, it’s gently pressing my thumb and middle finger together.

Repeat this in moments of calm to “anchor” the state. Later, during stressful moments, repeating the same gesture can help your nervous system recall that calmness.

You can use any gesture or touch, as long as it’s consistent. Over time, it becomes a reliable internal reset button.

3. Rewriting Inner Dialogue: Change the Voice

Overthinking is often driven by an intense inner critic.

A surprisingly effective NLP trick is to change the voice of that inner dialogue. Imagine it sounding like a cartoon character—something ridiculous, like Mickey Mouse or SpongeBob.

When you repeat the anxious or critical thought in that voice, it immediately loses power. You begin to see the thought as just that—a thought, not a fact.

It’s a playful but powerful way to break the emotional grip of overthinking.

4. Reframing Anxiety as Energy

Many of us label every heightened physical state as “anxiety.” But what if it’s simply energy?

Physiologically, anxiety and excitement look almost identical—elevated heart rate, faster breathing, increased alertness. The difference is how we interpret it.

Instead of saying, “I’m anxious,” try: “This is energy. I can use it.”

Reframing shifts you from fear to action. It reminds your brain that this energy can serve a purpose—whether it’s preparation, focus, or motivation.

5. Meta-Positioning: Step Outside the Spiral

When thoughts feel overwhelming, try zooming out.

Meta-positioning involves mentally stepping outside yourself to observe what’s happening as if you were watching a movie or advising a friend.

Picture yourself from above. Watch the thought spiral, notice your posture and tone. Then ask:

• If this were my best friend, what would I say to them?

• What’s actually going on underneath the surface?

This perspective helps you gain clarity and compassion. You stop being entangled in the thought—and start becoming the observer.

Final Thoughts

Overthinking doesn’t mean you’re broken. It means your mind is doing its best to protect you—it just needs better tools.

These NLP strategies are exactly that: tools. The more you practice, the more they become second nature. You’ll find yourself responding instead of reacting, and grounding yourself when things feel chaotic.

If any of these tools spoke to you, choose one to experiment with today. You don’t need to master them all—just start.

Your mind is adaptable. You just have to guide it.

About the author

Josef (Yossi) Rozio is a highly regarded registered counsellor, licensed NLP practitioner, and dedicated advocate for mental, emotional, and personal transformation.

With a rich background in counselling, hypnotherapy, and neuro-linguistic programming, Josef combines evidence-based strategies with an intuitive, human-first approach to empower lasting change.

As the founder of Mindful Reactions, he works with individuals and groups to dismantle anxiety, reframe unhelpful narratives, and build deeper self-awareness. His work is rooted in empathy, practical insight, and a deep belief in every person’s ability to reset and reconnect with their inner strength. He also thoughtfully incorporates philosophical principles into his counselling, helping clients explore deeper meaning, personal values, and conscious awareness as part of their healing journey.