If you struggle with overthinking, obsessing, or spiraling, this episode will help you understand why it happens — and why it’s not your fault.

Episode Summary

Jessica explains that overthinking isn’t a random symptom of anxiety; it’s one of the primary ways anxiety tries to protect you from something it believes could go wrong.

Using relatable examples — replaying conversations, stressing over work, worrying about climate change, and even baking muffins for a neighbor — Jessica shows how anxiety mistakes discomfort, uncertainty, or possible mistakes as “threats.” From there, it launches into overthinking as its attempt to prepare you, keep you safe, or prevent you from being surprised.

By the end of this episode, you’ll begin to see your overthinking differently: not as a personal flaw, but as a misguided safety response. And you’ll learn a powerful practice for gently stepping outside of the spiral and getting clarity.

In This Episode, You’ll Learn

• Why overthinking is one of anxiety’s primary “protection strategies”
• How overthinking turns into obsessing and full-body spiraling
• Why anxiety sees even small things as potential “threats”
• How your brain tries to prevent mistakes, discomfort, or surprises
• Why overthinking feels automatic or uncontrollable
• A simple practice to create space between you and your anxious thoughts
• How understanding anxiety’s motives helps you calm it more quickly
• How this practice sets you up for deeper healing in future episode

Key Moments From the Episode

“Overthinking, obsessing, and spiraling are ways anxiety tries to protect you.”

“Even when part of you knows the overthinking isn’t helping, another part feels like it’s necessary.”

“Anxiety sees threats everywhere — even in things like baking muffins for a neighbor.”

“Overthinking protects you from making a mistake, missing something, or being surprised.”

“Just naming what’s happening gives you distance from it.”

“This sets you up to eventually shift from anxiety-driven reactions to calm, grounded thinking.”

Who This Episode Is For

• This episode is perfect for anyone who:
• Gets stuck in overthinking or rumination
• Spirals quickly into worst-case scenarios
• Feels overwhelmed by obsessive or looping thoughts
• Wants to understand why their brain reacts this way
• Feels frustrated, ashamed, or confused about their anxiety
• Craves a kinder explanation for patterns they can’t seem to control

If you’ve ever wondered, “Why am I like this?” — this episode offers clarity and compassion.

Connect with Jessica

Instagram: @jessica_richards_counseling

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*Disclaimer* This show is for information and inspiration. It is not professional mental health counseling or medical advice. If you’re struggling, please reach out to a mental health or medical professional.

Topics Covered in This Episode

• why we overthink
• anxiety and overthinking
• anxiety spiraling
• obsessive thoughts and anxiety
• threat response and anxiety
• why anxiety sees danger everywhere
• nervous system and overthinking
• rumination vs. protection
• how to stop spiraling
• compassionate anxiety tools
• understanding anxious thoughts
• how to reduce overthinking
• trauma-informed anxiety education