My holistic practitioner said that I think too much that I am mentally worn out. I think too much about my work. I think about this and that.
She gave an analogy that the more I use phone, the hotter it will get
While chatting with my friend, I realised that I always worry about this and that. For e.g before meeting up with my friend whom I haven’t seen for 20 years, I am so worried about what to talk when I meet up with her. If there is nothing to talk, it will be awkward for us.
I always worry that gym will be crowded. I always worry if things will be available at that…
I think a lot about work even if I am off. sometimes I dream about work.
When my condition gets better, I will think that “I am not sure if it will come back or not” instead of celebrating some improvements.
How to stop my busy mind? I am trying to be present.
Not sure what you get what I mean.
Hey @user4592. It sounds so draining to feel like your brain never stops running. Even when you’re off work or with friends, it’s like your thoughts keep replaying everything that could go wrong. That analogy your practitioner gave about the phone overheating is spot on! Mental overuse that really wear you out.
It’s natural to worry about things going smoothly, especially before reconnecting with a friend you haven’t seen in years or managing your day-to-day tasks. The first step is noticing these patterns, which you’re already doing. That awareness itself is powerful.
Here are some small ways that may be helpful for you to try out:
- Micro-breaks: Step away for a few minutes to breathe, stretch, or just move around. Even 2–3 minutes can give your brain a mini reset
- Mindfulness and grounding exercises: Focus on your deep breathing or notice your surroundings using your senses where you name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste. It can help you back to the present.
- Celebrate small wins: Each time you notice improvement like enjoying a conversation without overthinking, acknowledge it. Writing it down reinforces progress and helps counter the “will it come back?” anxiety.
It’s totally normal to worry about social situations or work stuff, but learning little ways to step back can help your mind cool down, just like letting a phone rest.
I wonder if you’ve had the chance to speak to a professional, because speaking them can help you make sense what’s happening, and provide structured techniques to reduce anxiety and manage the worry cycle. Even a few sessions can give tools to feel more present and in control.
You’re not alone in feeling this way, and just recognizing it is already a big step. With small, consistent steps, you can train it to slow down, focus on the present, and enjoy moments without constant scanning for problems. Every time you pause and notice your thoughts instead of letting them run, you’re practicing a new, healthier habit.
One thing at a time, okay? You’ve got this 
Hi @user4592, I get what you mean. It sounds really mentally tiring to have your mind running like that all the time. You care a lot and want things to go well, but that constant “what if” thinking can be exhausting.
You’re not alone. Many of us struggle with switching off. I totally agree with what @ScribblingSunflower has shared. Sometimes even small moments of grounding, like noticing your breathing or what’s around you, can give your mind a short break.
I wonder when’s the last time you felt a little calm or present? What were you doing? 
Hey @user4592,
you already see it in yourself, how your mind runs ahead… not just noticing, but really being conscientious about it. maybe the question is, what does all that overthinking do for you? does it make things feel safer, more in control… or does it end up draining you before you even start?
about that friend you hadn’t seen in 20 years — what happened in the end? i had something similar once, thought it might be awkward, but we ended up talking for hours straight. i didn’t plan it, just let it go where it went, and there was a lot more to catch up on than i’d realised.
when you’re caught in that cycle of “what if this, what if that,” what does it actually feel like in your body? tight? restless? heavy?