Simple Mindfulness Tricks That Actually Work for Overthinkers

Aug 04, 2025 Aanya Mehta

The 5-4-3-2-1 Grounding Trick

Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste. Instant reset for racing thoughts. Source: Pexels

Single Tasking instead of Multi-Tasking

Focus on just one task at a time, even brushing your teeth. Slows your mind without needing to “meditate.” Source: Pexels

The Name It to Tame It Rule

Feeling anxious? Label the emotion out loud. Naming your feelings calms your nervous system. Source: Pexels

The Breathe and Pause Method

Inhale deeply, then pause for 3 seconds before exhaling. That pause helps interrupt spiraling thoughts. Source: Pexels

Visual Anchors Work

Pick a grounding object like a plant, diya, or photo. Gaze at it for 60 seconds whenever you feel overwhelmed. Source: Pexels

Mindful Walking-Desi Style

Walk barefoot on grass, terrace, or wet verandah. Focus only on the feel of each step. No phone. No destination. Source: Pexels

Schedule Overthinking

Set a 10-minute “worry window” in your day. Give your thoughts space, then move on. Source: Pexels

Do a 30 Second Body Scan

Close your eyes and mentally scan your body from head to toe. Notice tension, no judgment, just awareness. It pulls you back into the now. Source: Google Images

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