10 research-backed ways to clear your mind…

Overthinking doesn't shout.
It hums; draining your energy and clouding your next move.

“What if I’m making the wrong move?”

That’s the quiet thought running underneath so many of the conversations I have with women leaders.

They want to grow.
They want to lead at the next level.

But the path forward feels murky, and the stakes feel high.

They’re wondering:

🔸 “If I stay where I am, am I stunting my growth?”
🔸 “If I leave, will I lose the trust and reputation I’ve built?”
🔸 “Is there even a place for someone like me at that next level?”

Underneath it all is a fear that showing up with too many ideas, too much ambition, or too strong a voice might make them “too much” — or worse, irrelevant.

So they wait. They overthink.
And they quietly carry the burden of uncertainty alone.

1. 𝗦𝗰𝗵𝗲𝗱𝘂𝗹𝗲 𝘁𝗶𝗺𝗲 𝗳𝗼𝗿 𝘄𝗼𝗿𝗿𝘆
→ Instead of trying to avoid your worries, have a “worry session”.
✍️ Write down your thoughts to bring clarity and calm.

2. 𝗠𝗼𝘃𝗲 𝗳𝗿𝗼𝗺 𝗿𝘂𝗺𝗶𝗻𝗮𝘁𝗶𝗼𝗻 𝘁𝗼 𝗿𝗲𝗳𝗹𝗲𝗰𝘁𝗶𝗼𝗻
→ Break the loop of repetitive thoughts by reflecting on what you can control.
❓Ask, “What’s really bothering me?” to reframe the situation.

3. 𝗗𝗶𝘀𝘁𝗮𝗻𝗰𝗲 𝘄𝗶𝘁𝗵 𝗵𝘂𝗺𝗼𝗿
→ Create distance between you and your thoughts by using humor.
🙊 Try something like, “Thanks, mind; that’s helpful!” and use the ‘silly voice’ trick from CBT.

4. 𝗘𝘅𝗽𝗮𝗻𝗱 𝘆𝗼𝘂𝗿 𝗮𝘄𝗮𝗿𝗲𝗻𝗲𝘀𝘀
→ Overthinking narrows your focus to just one aspect of reality.
❓Step back and ask, “What else is true?” to see the bigger picture.

5. 𝗧𝗼𝗻𝗲 𝗱𝗼𝘄𝗻 𝘆𝗼𝘂𝗿 𝗹𝗮𝗻𝗴𝘂𝗮𝗴𝗲
→ Avoid using extreme words like “always” or “never.”
🗣️ Try: “This is tough, but I can improve.”

6. 𝗔𝘀𝗸 𝗯𝗲𝘁𝘁𝗲𝗿 𝗾𝘂𝗲𝘀𝘁𝗶𝗼𝗻𝘀
❓Instead of asking “Why is this happening to me?” ask “What can I learn from this?”
→ This will open your mind to new possibilities.

7. 𝗥𝗲𝗳𝗿𝗮𝗺𝗲 𝘆𝗼𝘂𝗿 𝘁𝗵𝗼𝘂𝗴𝗵𝘁𝘀
→ Shift your focus from ‘fear ‘to ‘hope’.
❓Replace “What if I mess up?” with “What if I learn and grow from this?”

8. 𝗖𝗮𝗹𝗺 𝘆𝗼𝘂𝗿𝘀𝗲𝗹𝗳 𝘄𝗶𝘁𝗵 𝘆𝗼𝘂𝗿 𝗯𝗿𝗲𝗮𝘁𝗵
→ Deep, slow breaths calm your nervous system.
😮‍💨 Inhale for 2 counts, holding, exhaling for 4 counts; repeating 3 times.

9. 𝗚𝗼 𝗳𝗼𝗿 𝗮 𝘄𝗮𝗹𝗸
→ Nature grounds and reminds us that there is more to life.
🌳 Go outside, walk, or sit in a park to reset your thoughts.

10. 𝗠𝗼𝘃𝗲 𝘁𝗼 𝗮𝗰𝘁𝗶𝗼𝗻
→ Stop the cycle by taking small, actionable steps.
❓Ask, “What’s the smallest thing I can do right now?” Create an “I CAN” list.

You don’t need to have it all figured out to start moving forward.

Sometimes the most powerful move is simply giving yourself the space to ask:

What do I actually want?
What’s the boldest next step I can take today?