Escape the Overthinking Trap

How the 5-5-5 Method helps reset your anxious brain

It’s 3 am. My mind races.

Memories endlessly replay. Guilt consumes each one.

My shoulders are tense, and my chest feels heavy.

And with every ruminating loop, a little more darkness creeps in.

There’s no escape.

The light fades. Hope feels distant.

Eventually, the looping releases me from its grip, but not before I’m left behind completely drained.

After a lot of trial and error, I’ve learned that my number one trigger for a depressive crisis is overthinking.

But even if yours isn’t quite as destabilizing, you probably recognize that—at a minimum— overthinking can negatively impact many different areas of your daily life, including productivity, self-image, and your relationships with others.

A solution that helps me stop my overthinking spirals is the 5-5-5 Method. It’s a simple technique I use not just at 3 am but anytime, anywhere.

I think you’ll also find it helpful to decrease the intensity of your overthinking.

What Overthinking Looks Like

One second, your boss texts you for a project update. The next, you imagine being called into their office, reprimanded, and fired.

At the speed of light, an ambiguous text message launches a mental movie that ends in your fears of job loss.

This is classic overthinking. A tiny thought sneaks in. Then another. And another. And before you realize what’s happened, you’re convinced a worst-case scenario is about to unfold.

As a result, your body prepares for the worst. Your heart races. Stomach ties itself in knots. Muscles tighten.

Eventually, a feedback loop forms: your anxious thoughts amplify your bodily stress, which triggers more anxious thoughts, which further increases stress…

And you know from experience that barking at yourself (e.g., "Stop overthinking it!" or "Just let it go!") only makes the situation worse.

Fighting your thoughts in these situations is like holding a beach ball underwater—the harder you push them down, the more forcefully they’ll pop back up.

The 5-5-5 Method Explained

Breaking mental loops with the 5-5-5 method is simple, fast, and surprisingly powerful.

Step 1: Take 5 Breaths

Start with five slow breaths. Inhale through your nose for four counts, hold briefly, and then exhale through your mouth for six counts.

Make each breath deliberate. Feel your belly rise and fall.

Step 2: Identify 5 Things

Next, find five nearby objects in your space. Notice their colors, shapes, and textures (e.g., a blue coffee mug, sunlight on the wall, the smooth surface of your desk, etc.).

Don't just list them. Really see them. Explore with complete curiosity, as if you’re laying eyes on them for the first time.

Step 3: Explore 5 Senses

Last, tune into your five bodily sensations. Explore the:

• pressure of your feet on the floor

• temperature of the air on your skin

• ambient noises around you

• different smells surrounding you

• tongue resting in your mouth

Why does this work? Mindfully focusing on your senses when caught in overthinking-related anxiety activates your parasympathetic nervous system, which is like a brake pedal for stress.

Mindfulness also interrupts the default mode network, the brain circuit responsible for rumination and self-referential thinking.

Implementing the 5-5-5 Method

Early warning signs of overthinking can include:

• Physical – Shallow or rapid breathing, tense shoulders, clenched jaw, tight stomach

• Mental – Re-reading messages many times, creating detailed what-if scenarios, compulsive research for “just one more detail”

• Behavioral – Procrastinating on important tasks, avoiding social situations, repeatedly asking the same questions

Thankfully, you can use the 5-5-5 Method anywhere and anytime, including at your desk, in meetings, before bed, in the bathroom – you name it.

Keep in mind that, like building any skill, you’ll get better at catching your overthinking signals and implementing the 5-5-5 Method earlier in the process.

The first few times I tried during my 3 am “wake-up calls,” it took a while to calm down, but after attempting for a week or so, I could catch my spirals within minutes (sometimes seconds).

Think of it like learning to detect smoke before seeing the flames. At first, you’ll only notice when the room's completely filled. But with practice, you’ll notice it the moment it appears.

It’s the same with overthinking. Catch it early, and you’ll stop the spiral before its “flame” can ignite.

Tips for 5-5-5 Success

The point of using tools like the 5-5-5 Method is to build “field-based” mindfulness that you can use in the real world.

But before you need it in real-life crises, It’s cricual to sharpen your tool during calm moments. Start small, such as during morning coffee, bathroom breaks, elevator rides, and so forth.

Can't breathe deeply in public? Focus on your subtle belly movements. Surroundings too boring? Notice tiny details, such as fabric patterns and light reflections. Body awareness awkwardness? Start with your hands and feet instead.

Make your practice automatic. Before morning meetings or difficult conversations. While waiting in lines. The moment you open social media. You can also set reminders on your phone or link your practice to daily triggers like traffic lights or app notifications.

Moving Beyond Overthinking

From finding myself trapped in endless thought spirals—and landing myself in a depressive crisis—to harnessing a reliable escape hatch, the 5-5-5 changed everything for me.

If you also struggle with overthinking, take it from me: Don't fight it. Instead, step back and notice it.

Give it a try today.

Your racing mind will thank you.