Summary of "Take Out Therapy" Podcast Episode: "3 Life Changing Ways You Can Improve Your Overthinking Problem and Be More Present"

Release Date: July 18, 2025

In this transformative episode of "Take Out Therapy," host Rebecca Hunter, MSW, explores three pivotal strategies to help empathic high achievers overcome overthinking and overwhelm, fostering a more present and fulfilling life. Drawing from her personal experiences and professional expertise, Rebecca provides actionable insights designed to resonate deeply with listeners seeking balance and emotional resilience.

1. Embrace Slowing Down to Reduce Overwhelm ([02:15])

Rebecca opens the episode by sharing a personal reflection tied to her recent birthday, where she realized the profound impact of slowing down her daily routine. Contrary to reducing her social or physical activities, she became more engaged and present in each moment.

"I don't ever hurry anymore. ... All I'm doing is vacuuming. I'm with the vacuuming. I don't rush." ([02:15])

By adopting a slower pace, Rebecca found increased peace and presence in everyday tasks, transforming activities like grocery shopping and vacuuming into opportunities for mindfulness and connection. This intentional deceleration allowed her to enjoy the process rather than merely completing tasks, significantly reducing her stress levels and enhancing her overall well-being.

Key Takeaways:

• Intentional Slowing: Deliberately reducing the speed of daily activities can lead to greater mindfulness and reduced stress.
• Presence Over Productivity: Focusing on being present in each moment enhances the quality of experiences and interactions.
• Sustainable Pace: Maintaining a manageable pace prevents burnout and promotes long-term mental health.

2. Feel Your Way Through Life Instead of Overthinking ([20:45])

Transitioning from a predominantly cognitive approach, Rebecca emphasizes the importance of emotional and somatic awareness. She recounts her journey from being a deep thinker, shaped by a chaotic upbringing, to embracing a more feeling-oriented existence.

"Feeling your way through life is a much more resonant and less complicated way to exist." ([25:30])

By prioritizing bodily sensations and emotions over incessant analysis, Rebecca reduced her anxiety and self-doubt. This shift allowed her to make decisions more organically, fostering resilience and a deeper connection to her true self. She introduces the concept of the "next right choice," encouraging listeners to trust their instincts and navigate life's uncertainties with confidence.

Key Takeaways:

• Somatic Awareness: Tuning into bodily sensations can provide clearer insights and reduce overreliance on analytical thinking.
• Emotional Trust: Trusting one's feelings over constant deliberation fosters authenticity and reduces anxiety.
• Adaptive Decision-Making: Embracing the "next right choice" approach allows for flexibility and resilience in decision-making.

3. Be Kind, Not Nice ([35:10])

Rebecca concludes by distinguishing between being "nice" and being "kind." While niceness often stems from a desire to please others and avoid conflict, kindness is rooted in authenticity and empathy.

"Kind is the most authentic version of you that exists... My goal is just to be authentic, to say what I think and feel and be kind when I say it." ([38:05])

She advocates for establishing clear boundaries and expressing genuine emotions without fear of judgment or rejection. By prioritizing kindness, individuals can maintain healthier relationships and a stronger sense of self, free from the pressures of people-pleasing and superficial interactions.

Key Takeaways:

• Authentic Interactions: Prioritizing honesty and empathy over superficial niceties fosters deeper and more meaningful connections.
• Boundary Setting: Clearly defined personal boundaries enhance self-respect and reduce internal conflict.
• Emotional Integrity: Expressing genuine feelings with kindness promotes mental well-being and authentic relationships.

Conclusion and Mantra ([45:50])

Rebecca wraps up the episode by sharing her personal mantra: "My opinion about life matters way less than my ability to be present." This philosophy underscores the importance of living in the moment over fixating on judgments or opinions about circumstances.

"We get lost in our opinion about everything that's happening around us rather than just showing up, seeing what happens and having faith in our ability to just deal with it." ([46:20])

She encourages listeners to embrace uncertainty with confidence, trusting in their capacity to navigate whatever comes their way. Additionally, Rebecca invites listeners to engage with her resources, including a free class on overcoming overthinking, to further support their journey toward a more present and balanced life.

Final Thoughts:

• Presence Over Opinion: Focusing on the present moment leads to a more fulfilling and less stressful existence.
• Faith in Self: Trusting in one's ability to handle life's challenges fosters resilience and peace of mind.
• Continued Growth: Engaging with supportive resources and communities enhances personal development and emotional health.

Notable Quotes:

• "Sometimes having that much stuff to do is not sustainable for your mental health." ([10:50])
• "Say what you mean, mean what you say, but don't be mean when you say it." ([36:35])
• "My opinion about life matters way less than my ability to be present." ([46:20])

Resources Mentioned:

• Free Class on Overthinking: takeouttherapy.com
• Podcast Episodes: Explore over 225 episodes covering various topics from relationship management to setting boundaries.
• Reconnect with Rebecca: Opportunities to work directly with Rebecca for personalized support and therapy.

Rebecca Hunter's candid discussion in this episode offers a roadmap for those struggling with overthinking and overwhelm. By advocating for slowing down, embracing emotional awareness, and choosing kindness over niceness, she provides a holistic approach to enhancing presence and achieving emotional resilience. Listeners are left with practical tools and a sense of camaraderie, knowing they are not alone in their journey toward a more balanced and intentional life.