Lessons in Overthinking & Obsessing

Episodios

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  Big Emotional Reactions? Becoming the Observer Instead of Overreacting 26.07.2026 16m

  Hello! Have you been getting triggered and having reactions that feel out of proportion? Maybe you snapped at someone you love, shut down, felt overwhelmed, or found yourself asking "Why did I react like that?"I don't actually like the term 'over-reacting' but sometimes we call a spade a spade.A lot of the time, our biggest emotional reactions are often about more than what's happening right now. When we're triggered, our nervous system can respond from old experiences rather than the present moment, leaving us feeling stuck in patterns we don't fully understand.In this episode, I discuss key therapy insights into these big reactions (that I know you want to change).I'll also guide you through a gentle somatic practice - a simple yet effective technique that helps you step out of automatic reactions and into the role of compassionate observer. This practice creates space between the trigger and your response, helping you reconnect with yourself, regulate your emotions, and respond with greater clarity and intention.If you often feel overwhelmed by your emotions, caught in repeating relationship patterns, or frustrated that your reactions don't reflect who you truly are, this episode is for you.Come as you are. There is no judgement here, only curiosity, compassion, and practical tools to help you understand yourself more deeply and move towards greater emotional regulation, resilience, and inner peace.Work with Carly Ann⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow on Instagram⁠⁠⁠⁠⁠⁠⁠
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  Somatic Meditation to Stop Relying on Them for Self-Worth & Happiness 16.07.2026 9m

  This guided somatic meditation helps you gently break the habit of relying on someone else for your self-worth, happiness, or sense of security. Using body-based awareness and compassionate guidance, you'll reconnect with yourself, soothe your nervous system, and strengthen the belief that everything you need begins within you. The more you practise, the easier it becomes to feel grounded, emotionally secure, and less dependent on external validation.⁠⁠⁠⁠Work with Carly Ann⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow on Instagram⁠⁠⁠⁠⁠⁠⁠
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  Want to Stop Letting Someone Else Control Your Happiness & Self-Worth? 12.07.2026 19m

  Do you start overthinking or obsessing because of someone else's mood, behaviour, or attention? Does your happiness or self-worth change based on how they treat you? In this episode, I explore why this happens and we explore what it's like to live like this. Plus, I'll share a powerful journal prompt to help you reflect, reconnect with your own worth, and start taking your power back (which is what we're all about over here!)⁠⁠⁠⁠Work with Carly Ann⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow on Instagram⁠⁠⁠⁠⁠⁠⁠
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  3 CBT Techniques to Stop Overthinking 10.07.2026 18m

  In this episode I am sharing 3 strategies that I genuinely have practiced and discuss often in my practice, these tools draw on decades of psychological research from Cognitive Behavioural Therapy (CBT), Compassion Focused Therapy (CFT), and Acceptance and Commitment Therapy (ACT). These are the core intervention I use day to day in practice and across my work.When I am making a list of 3, it can be so so tough to decide what to share. I am so passionate that therapy is not a one-size-fits all, but I also appreciate this is a blog and learning is a large part of doing the work. I’m sharing three that are fresh in my mind, and that I would say I discuss fairly regularly in sessions, DMs, interviews etc⁠⁠⁠Work with Carly Ann⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow on Instagram⁠⁠⁠⁠⁠⁠
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  A Powerful Somatic Meditation to Ease Overthinking and Self-Soothe 08.07.2026 9m

  When we get stuck in overthinking, it's easy to believe we need to think our way out of it. But often, what we really need is to slow down and reconnect with ourselves.This somatic meditation for overthinking is a gentle invitation to step out of your busy mind and into your body. Somatic practices help regulate the nervous system by bringing awareness to what's happening inside, helping you feel more grounded, calm, and connected.This meditation is inspired by Inner Relationship Focusing, a practice that encourages you to meet your thoughts, feelings, and sensations with kindness instead of trying to change or fix them. I first discovered it while studying for my Somatic Attachment Therapy course, and I loved how simple, compassionate, and effective it felt. It's become an important part of my own practice and the way I support others.If you're feeling overwhelmed, anxious, or caught in a spiral of overthinking, I hope this meditation offers you a moment to pause, breathe, and come back to yourself.When you're ready, get comfortable, press play, and let me guide you.Work with Carly Ann⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow on Instagram⁠⁠⁠Music:I Don't See the Branches, I See the Leaves by Chris Zabriskie is licensed under a Creative Commons Attribution 4.0 license. https://creativecommons.org/licenses/by/4.0/Source: http://chriszabriskie.com/dtv/Artist: ⁠⁠⁠http://chriszabriskie.com/⁠⁠⁠⁠⁠⁠
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  Why Can't I stop Overthinking? 06.07.2026 15m

  If you've ever found yourself asking, "Why can't I stop overthinking?" then this episode is for you.In this episode, I break down the five most common reasons behind overthinking, obsessing, and anxiety. Understanding why your mind gets stuck in these patterns is the first step towards breaking free from them. By uncovering the root causes of overthinking, you'll be better equipped to quiet your mind, stop the constant mental loops, and regain a sense of calm and control.⁠⁠Work with Carly Ann⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow on Instagram⁠⁠⁠⁠⁠
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  Therapist Shares a 4 Step Intervention to Quit People Pleasing Today 28.06.2026 10m

  In this episode, I'm sharing a powerful 4-step therapy intervention to help you start overcoming people-pleasing today. I genuinely work through this in detail with people and it works!If you know you have a tendency to put other people's needs before your own, say yes when you really want to say no, or abandon yourself in order to keep the peace, this episode is for you. People-pleasing is often a learned survival strategy, but healing requires us to develop new ways of relating to ourselves and others. So grab a pen and paper, because this isn't just something you'll listen to, it's something you'll actively work through. I'll be guiding you through practical exercises and actionable steps that you can start implementing immediately to create lasting change.⁠Work with Carly Ann⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow on Instagram⁠⁠⁠⁠
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  A Somatic Practice to Help You Stop People Pleasing 24.06.2026 11m

  I've recorded a somatic practice for you.A somatic practice basically helps you tune into and regulate your body and nervous system. While cognitive approaches focus on changing thoughts and beliefs, somatic work addresses the stress, emotions, and automatic patterns held in the body. For me, it all about combining both that supports lasting change when it comes to overthinking, habits, and triggers.This practice is designed for anyone who struggles with people pleasing, finds themselves self-abandoning, or regularly puts the needs of others before their own.⁠⁠⁠⁠⁠⁠Work with Carly Ann⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join Newsletter⁠⁠⁠⁠⁠⁠⁠Follow on Instagram⁠⁠⁠
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  How & Why You People Please & Care Too Much - Plus Therapy Interventions to Stop 21.06.2026 29m

  In today's episode, we're exploring people-pleasing and why it so often comes at the cost of losing yourself. We'll unpack what people-pleasing really is, the subtle and obvious ways it can show up, and why it often leaves us feeling anxious, worried, exhausted, and disconnected from our own needs. We'll also explore why these patterns develop, how they are often rooted in similar beliefs/experiences. Most importantly, we'll look at how you can begin to challenge these patterns so you can care deeply about others without abandoning yourself in the process.In this episode, you'll learn:• The key signs of people-pleasing and self-abandonment• How anxiety, worry, and a fear of rejection fuel people-pleasing behaviours• Why caring too much about others can lead to losing yourself• 4 Practical steps to break free from people-pleasing and build healthier boundariesBook My Signature Single Session⁠⁠⁠⁠⁠⁠⁠Join Newsletter⁠⁠⁠⁠⁠⁠⁠Follow on Instagram⁠⁠⁠
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  Guided Meditation for Overthinking - Grounding & Coming Back to The Moment 17.06.2026 10m

  In the previous episode before this one, I spoke to those of you who feel stuck in your head and find it hard to really be in the moment. If that’s you, it’s worth going back and listening to that that too.This episode is a guided grounding meditation for you to listen to when feeling triggered, or can notice you are overthinking/spiralling. ⁠⁠⁠⁠⁠⁠Work with Carly Ann⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join Newsletter⁠⁠⁠⁠⁠⁠⁠Follow on Instagram⁠⁠⁠Music:I Don't See the Branches, I See the Leaves by Chris Zabriskie is licensed under a Creative Commons Attribution 4.0 license. https://creativecommons.org/licenses/by/4.0/Source: http://chriszabriskie.com/dtv/Artist: ⁠http://chriszabriskie.com/⁠
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  Overthinking & Obsessing? Therapy Principles to Help You Live in the Moment 14.06.2026 23m

  Hello my friends, my fellow overthinkers, coming up in this episode we will talk aboutOf course have a chit chat about how overthinking stands in the way of your dreams, the life you desire and deserveHow overthinking disconnects us from the present moment and the life happening around usShare some every day examples of what it looks like to be more in your headShare some key messages and psychoeducation that often support people to get out of their heads and back into life & what’s important to youIf your overthinking is getting in the way or slowing down your ability to enjoy your life, than this is for you.Overthinking gets in the way of your potential and this conversation is all about giving you the boost, inspiration, and key principles to help you get out of your head and into the moment⁠⁠⁠⁠⁠⁠Work with Carly Ann⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join Newsletter⁠⁠⁠⁠⁠⁠⁠Follow on Instagram⁠⁠⁠
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  5 minute Powerful Affirmations for When You Feel Ignored - Helping You Cope 10.06.2026 6m

  Helping you cope, ground, and feel calm with powerful affirmationAre you being ignored or feeling ignored right now?If you don't know where you stand and are feeling like you're left out or forgotten right now - I have recorded some affirmations to help you feel more secure, ground yourself, and think in a more balanced wayMusic by  Mykola Sosin from Pixabay⁠⁠⁠⁠⁠⁠Work with Carly Ann⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join Newsletter⁠⁠⁠⁠⁠⁠⁠Follow on Instagram⁠⁠⁠
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  Feeling Ignored? Stop Obsessing and Stay True to Yourself 07.06.2026 26m

  Are you obsessing & overthinking about being ignored?Whether you are obviously being ignored, subtly, or you're not sure, in this episode I (Carly Ann) am addressing the impact it can have on you.As usual we will have an important conversation about the experience of being ignored and what this can trigger off within us, plus I'll share the any inspiring ideas that pop in along the way that I hope will help anyone currently being or feeling ignored.I'll also share reason why it hurts so much, why some people are impacted more than others, and then we will round the episode off with four ways you can stay true to yourself when you feel ignored by one person or even a group.⁠⁠⁠⁠⁠Work with Carly Ann⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join Newsletter⁠⁠⁠⁠⁠Follow on Instagram⁠⁠⁠
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  Try This Now: A Mindfulness and Self-Compassion Practice for Overthinking 03.06.2026 8m

  Are you an overthinker that gets stuck in your head?Overthinking is often an attempt to protect us. Yet the more we wrestle with our thoughts, the more stuck we can become in cycles of worry, rumination, and self-criticism.In this guided mindfulness and self-compassion practice, you'll have the opportunity to step out of the struggle with your thoughts and cultivate a different relationship with your inner experience. Rather than trying to think your way to relief, you'll be invited to practice awareness, acceptance, and kindness toward yourself.This is an experiential episode, so you can follow along and practice in real time. If overthinking has been taking up too much space in your mind lately, this exercise offers a chance to slow down, reconnect with yourself, and discover a more compassionate way of responding.Links below:⁠⁠⁠⁠⁠Work with Carly Ann⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join Newsletter⁠⁠⁠⁠⁠Follow on Instagram⁠⁠⁠
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  Why Can't You Stop Obsessing? 7 Types of Overthinking Explained 31.05.2026 23m

  Why can't you stop obsessing over certain thoughts, conversations, mistakes, or future scenarios? In this episode, I (Carly Ann) explore overthinking share 7 of the most common types of overthinking.Understanding your personal style of overthinking is the first step toward breaking free from obsessive thoughts and regaining control of your mind.Whether you struggle with anxiety, intrusive thoughts, worry, perfectionism, or constant overanalysis, this episode offers valuable insights and actionable steps to help you overcome overthinking and live more fully in the present moment.In this episode, you'll learn:• What overthinking is • The 7 different types of overthinking• How each style triggers certain feelings & behaviours• Practical guidance on how to stop overthinking and reduce anxietyIf you're ready to stop living in your head and start living in the moment, this episode is for you.Useful links:⁠⁠⁠⁠⁠Work with Carly Ann⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join Newsletter⁠⁠⁠⁠⁠Follow on Instagram⁠⁠⁠Keywords: overthinking, obsessive thoughts, anxiety, rumination, intrusive thoughts, mental health, mindfulness, emotional wellness, self-help, personal growth, happiness, overanalyzing, worry, stress management, self-awareness, mental clarity, psychology, emotional resilience, living in the present moment.
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  Overthinking & Obsessing? Therapist Shares Key Helpful Insights, Plus What NOT to Do When You'r Stuck in Your Head 26.05.2026 21m

  In this episode, I’m (Carly Ann) introducing the new direction of the podcast and why I changed the name from Lessons in Self Worth to Lessons in Overthinking and Obsessing.If you struggle with overthinking, obsessive thoughts, anxious attachment, relationship anxiety, social anxiety, health anxiety, reassurance seeking, or feeling stuck in mental loops you can’t switch off, this ep is going to feel lovely for youComing Up:Why this is now the podcast and place to be if you're an overthinkerDifferent types of overthinking and obsessingHow overthinking links to self-worthThe emotional, behavioural, and physical impact of overthinkingThe core mistake people make when trying to stop overthinkingA quick, more effective approach that can help take the weight and fear out of difficult thoughts todayCURRENT LINKS:⁠⁠⁠⁠Work with Carly Ann⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join Newsletter⁠⁠⁠
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  The SPOTLIGHT Effect: Breaking Free From Social Anxiety Moments 03.05.2026 14m

  Are you feeling self-conscious, anxious, or like everyone is watching you, especially in social situations? You might feel embarrassed talking at work, scared to share your opinion with friends, or nervous to talk to a stranger...That’s the spotlight effect - a common cognitive bias where you overestimate how much others notice our appearance, behaviour, mistakes, or the fact you're anxious.In this episode, I (Modern CBT Therapist & Coach, Carly Ann) discuss the spotlight effect in more detail, including more on what it is, examples you can relate to, the impact, and I explore practical strategies to overcome the spotlight effect. If you struggle with fear of judgement, awkward social moments, or replaying conversations in your head, this episode will help you give you a moment of feeling so seen - and how to break free from it.Hosted by Carly Ann, this episode is ideal for anyone interested in psychology, mental health, anxiety management, and personal development.Links below:⁠⁠⁠⁠Work with Carly Ann⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join Newsletter⁠⁠⁠Follow on Instagram⁠⁠
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  Therapist Tips: Stop Arguing With Yourself and Trust Your New Mindset 29.04.2026 17m

  Changing your mindset and beginning to think in a new way is not just about learning & repeating the new thoughts. It often comes with an internal battle that no one really talks about, feeling like you are arguing with yourself. In this episode I (Carly Ann) explore what it feels like when you are trying to grow, but your mind keeps arguing with you, doubting you, or pulling you back into old patterns.You might notice two parts of you showing up at the same time. One part wants change and another part does not fully trust it yet. This inner conflict can feel confusing, frustrating, and discouraging, but it is a normal part of building self-esteem and shifting long held beliefs.I also share practical therapist informed tools and self help techniques to help you start calming that internal argument, strengthen new ways of thinking, and build more trust in yourself over time.If you are in the middle of change and it feels hard - save this ep or listen right nowLinks below:⁠⁠⁠⁠Work with Carly Ann⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠FREE: Self-Worth RESET⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join Newsletter⁠⁠⁠⁠⁠⁠Join my Telegram HERE⁠⁠
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  Using Acceptance and Commitment therapy (ACT) with Low Self-Esteem - Including a LIVE practice 27.04.2026 17m

  Struggling with overwhelming thoughts, anxiety or low self-esteem? You are not alone, and this episode is here to help you take a meaningful first step towards change.In this episode, we explore Acceptance and Commitment Therapy (ACT), a modern and evidence-based approach that helps you break free from negative thinking patterns, build emotional resilience and reconnect with what truly matters to you.You will learn the core principles of ACT, including acceptance, mindfulness and values-based living, so you can decide if this powerful approach is right for you. There is also a live guided practice, giving you a real and practical experience of how ACT can work in your everyday life.If you are dealing with anxiety, intrusive thoughts or low confidence, this episode offers practical tools, mental health insights and empowering strategies to support your wellbeing and personal growth.Tune in to begin changing your relationship with your thoughts and start moving forward with greater clarity and self-compassion.Keywords: anxiety support, low self-esteem, Acceptance and Commitment Therapy, ACT therapy, mindfulness, mental health podcast UK, emotional wellbeing, self development, confidence building⁠⁠⁠⁠Work with Carly Ann⁠⁠⁠⁠⁠⁠⁠⁠FREE: Self-Worth RESET⁠⁠⁠⁠⁠⁠⁠⁠Join Newsletter⁠⁠⁠⁠Join my Telegram HERE⁠
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  Doing The Work On Negative Automatic Thoughts Before Your Spiral & Obsess 22.04.2026 15m

  Do you ever say something and then have hundreds of obsessive thoughts along the line of “I was awkward” “They don’t like me” “I’ve pushed them away”?Or someone doesn't text back and you are flooded with “I’ve done something wrong”, “they’re losing interest”, or "why did I have to do that"This kind of spiral feels so real...but what actually happened might be nothing, but you have a tendency to create a massive, panful story in your mind anywayIn this episode I (Carly Ann), talk about how to break this cycle and I share quite a famous method by a book I read years ago but has stuck with me.I hope you love it and find it as useful as many others around the world.Links below:⁠⁠⁠⁠Work with Carly Ann⁠⁠⁠⁠⁠⁠⁠⁠FREE: Self-Worth RESET⁠⁠⁠⁠⁠⁠⁠⁠Join Newsletter⁠⁠⁠⁠Join my Telegram HERE⁠