When the Mind Talks Too Much: Understanding Overthinking and Mental Noise

 

Based on “Shanti Sutra” by Shailesh Dubey

There’s a moment of silence when we wake up — a few seconds where the world hasn’t rushed in yet.

And then… the thoughts begin.

“What if I fail today?”
“Did I say something wrong yesterday?”
“Why did she reply like that?”
“What if I never succeed?”
“Should I have chosen a different life?”

Thoughts. Endlessly looping, repeating, overlapping.
It’s not just thinking — it’s overthinking. And if you’re someone whose mind is always “on,” you know how exhausting that can be.

In Chapter 3 of my book Shanti Sutra, titled “Overthinking – The Silent Storm of the Mind,” I explore this internal chaos many of us silently live with.

Let’s talk about it — honestly.

What is overthinking, really?

Most people think overthinking is just “thinking too much.”
But in truth, overthinking is thinking without direction.

It’s mental activity without clarity. It’s noise without purpose.

Instead of solving problems, you spiral into new ones.
Instead of answers, you collect more doubt.
And ironically, overthinking drains the exact energy you need to take action.

Imagine your mind as a radio that never turns off — even when no one’s listening.

Overthinking is that background radio.

Why do we overthink?

Overthinking isn’t your fault.
It’s a defense mechanism — a subconscious attempt to avoid pain, uncertainty, or failure.

Let me explain with a few emotional roots of overthinking:

1. Fear of Judgment

You replay conversations because you’re afraid someone misunderstood you.

2. Fear of Failure

You plan endlessly because you’re afraid of making the wrong decision.

3. Need for Control

You imagine every possible outcome because uncertainty makes you feel unsafe.

But here’s the hard truth:
No amount of thinking can control life.
And peace isn’t found in knowing every answer — it’s found in making peace with not knowing.

What happens when we don’t manage overthinking?

  • Your sleep suffers.

  • Your confidence weakens.

  • You struggle to be present in conversations.

  • You feel mentally tired, even when you’ve done nothing all day.

Overthinking creates mental fog — where even simple decisions feel heavy.
Eventually, it affects your creativity, your joy, and even your physical health.

Your body begins to carry the burden of your mind.

So, what can we do?

In Chapter 3 of Shanti Sutra, I share not just the problem, but a path forward. Here are some key insights:

🔸 1. Awareness is the first break in the cycle

Next time your mind starts racing, just name it:

“Okay, I’m overthinking right now.”

That one moment of awareness creates a pause — and in that pause, you gain back some power.

🔸 2. Ask your mind: Is this helpful or just noise?

Not every thought deserves your attention.
Ask yourself:

  • “Is this helping me take action?”

  • “Or is this just keeping me in anxiety?”

Your mind is like a browser with 50 tabs open.
Not every tab needs to stay open.

🔸 3. Try writing your thoughts down

One of the most powerful practices I personally use — and shared in Shanti Sutra — is journaling.

When thoughts are spinning in your mind, writing them down gives them shape.
Once you see them clearly, they lose their power to control you.

“If your mind is the storm, your pen can be the anchor.”

🔸 4. Practice “Mini-Silence” moments

You don’t need to meditate for hours.

Just try sitting for 3 minutes a day — eyes closed, no phone, no goal — and let your thoughts pass like clouds. Don’t chase them. Don’t fight them.

Let the storm move on without getting caught in it.

This builds a habit of detachment — something your mind deeply needs.

A Personal Realization

There was a time when I used to overthink everything.
I needed everything to be perfect. Every reply, every post, every plan.
But I realized — the need to overthink was just a disguised fear of being “wrong.”

When I accepted that mistakes are part of life…
When I stopped needing to know everything before starting…
I found peace.

Not because my thoughts stopped. But because I stopped believing every thought as truth.

What’s your mind doing today?

If you’re feeling mentally tired, overwhelmed, or simply too “full” inside…
Maybe it’s not because you’re weak.
Maybe it’s just because your mind is too loud — and it’s time to pause and listen, not obey.

Want to go deeper?

Chapter 3 of Shanti Sutra is all about untangling the storm inside your head.
It’s a gentle invitation — not to fight your mind, but to befriend it.

If you found this helpful, the full book is available here:
👉 Buy on Amazon – https://amzn.in/d/5zJHAig


“Not every thought is truth.
Not every worry deserves space.

Peace isn’t found in controlling your mind.
Peace begins when you stop following every thought it throws at you.”

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