By Holly Rohring (@heyitscounselorholly)
The Hamster Wheel
It starts with a simple text: “Can we talk later?”
Five small words — harmless, right? But before you know it, your mind is sprinting.
Did I do something wrong?
Maybe I shouldn’t have joked about that thing yesterday.
No, it’s probably fine. But… what if it’s not?
By the time the conversation actually happens, you’ve already lived through fifteen versions of it in your head — each one worse than the last. And when it’s finally over, you realize you’re not tired from the talk itself… you’re tired from thinking about it all day.
That’s what overthinking does. It convinces you that you’re being productive — that you’re “just trying to be prepared” — when really, you’re stuck on a mental hamster wheel. You’re moving fast, but you’re not getting anywhere.
So, what exactly is overthinking? It’s when your mind fixates on a situation, analyzing it from every possible angle. Closely related is rumination — when your thoughts circle around something negative, replaying it over and over without finding resolution.
If you’re a “classic overthinker” or find yourself stuck in rumination, you’re not alone. These thought patterns often show up in anxiety, OCD, or depression. They feel sticky — intrusive thoughts that won’t leave you alone, no matter how much you reason with them.
And what do we usually do? We follow the trail the thought leaves behind. We scroll back through texts to make sure we didn’t say something wrong. We replay conversations, trying to find proof we’re okay. Or we imagine worst-case scenarios to “prepare” ourselves.
The problem is, all of that searching and reassurance only teaches your brain that these thoughts are threats that must be solved — and so the cycle continues.
Our brains are fascinating — and sometimes frustrating — machines. They’re wired to protect us from danger, which means they react to fear whether it’s real or imagined. Think about how a scary movie or a haunting story can make your heart race. The same thing happens when our thoughts trigger fear.
Overthinking and rumination strengthen those fear pathways, keeping your mind in a loop of worry and doubt. But the good news is, there’s a way out.
Here are a few simple steps to start breaking the cycle:
- Acknowledge the thought. As soon as you notice it, gently label it: “I’m overthinking again.” Awareness is the first step toward change.
- Self-soothe. You don’t have to fight your thoughts. Engage in something that calms your nervous system — a walk, a creative project, journaling, or deep breathing.
- Reach out for support. Anxiety and depression are common and treatable. You don’t have to manage them alone.
Remember — emotions are like the check-engine lights on your dashboard. They’re not there to shame you; they’re there to signal you to slow down, open the hood, and see what needs care.
When you start noticing your thoughts instead of chasing them, you reclaim your peace — one moment at a time.
Reflection Questions
- When do you notice yourself overthinking the most — at night, after conversations, or before big decisions?
- What kinds of thoughts tend to loop for you? Are they about relationships, work, or self-doubt?
- How does your body feel when you’re caught in overthinking — tense, restless, heavy?
- What has helped you calm your mind before? Can you name one healthy strategy that brings peace?
- If your emotions are “check engine lights,” what might they be signaling you to slow down and notice right now?

About Holly Rohring
Holly Rohring (@heyitscounselorholly) has over 10 years of experience as an educator and has been working in the mental health field since 2019. She has worked with teens and families in PHP/IOP settings, providing her with experience in the following areas: suicidal ideation, self-harm, psychosis, depression, anxiety, behavioral issues, academic/school concerns, family dynamics, parent/child relationships, personality disorders, mood disorders, adjustment disorders, and couples therapy.
Holly’s areas of specialty include: Cognitive Behavioral (CBT), Trauma-informed care, Exposure Response Prevention, Solution-Focused techniques, and Christian Counseling. She has the following trainings: Gottman Level 1 & Treating Affairs/Trauma, and Certified Clinical Anxiety Training.

In 2025, Holly and her twin sister, Heather Kell of Kell of a Plan, released their first Mental Health Journal. Intended for use individually or in tanedem with a counselor or therapist, the journal offers the following sections.
- Mental Health Weekly Check-Ins: Foster self-awareness and track your emotional well-being.
- Daily Mood Journaling: Use an emotion wheel and prompts to reflect on your feelings each day.
- Fighting Anxiety: Confront and process stressors with practical, calming tools.
- Gratitude Journaling: Cultivate a positive mindset through daily gratitude reflections.
- Coloring Sheets: Embrace mindfulness and relaxation with calming, creative outlets.
- Therapy Notes: A space to jot down key takeaways from therapy sessions or mental health insights.
Holly is a Licensed Professional Counselor who works to meet individuals and couples where they are. She believes that every client can build the life they desire and is passionate in aiding them to weather the storms of life.













