Podcast Summary: "Reset Rumination & Overthinking Quickly With Mindfulness Based Therapy Tools"

Podcast: Take Out Therapy: End Overthinking & Overwhelm for Empathic High Achievers
Host: Rebecca Hunter, MSW
Date: October 14, 2025
Duration: ~10 minutes (Mini Session)

Episode Overview

In this concise and supportive mini session, therapist Rebecca Hunter delves into the rapid reset of rumination and overthinking using mindfulness-based therapy. Aimed at empathic high-achievers grappling with stress, overthinking, and overwhelm—especially when confronted with the suffering of others—Rebecca offers actionable tools and a gentle weekly challenge. The episode explores the crucial difference between thinking and true presence, equipping listeners to become more grounded, compassionate, and peaceful.

Key Discussion Points & Insights

1. Understanding the Trap of Overthinking and Rumination

• Identifying the Problem:
  • Overthinking emerges easily when we’re uncomfortable, especially regarding others’ hardships.
  • "Isn't it hard when the people that we care about aren't thriving?... When we're uncomfortable, we overthink. The brain starts rumination." (02:15)
• Cognitive Complications:
  • Rumination complicates situations, causing emotional exhaustion and unnecessary “drama.”
  • Awareness is not the same as thinking; presence brings greater ease.

2. The Difference Between Thinking and Being Present

• Quoting Wisdom:
  • “A wise man once said, thinking is not awareness. Awareness is deeper. And I totally agree.” (01:20)
• Rebecca’s Perspective:
  • When we’re “stuck in cognition,” we make things more complicated.
  • Presence means being willing to simply “be in the situation,” rather than trying to fix or solve through thinking.

3. The Mindfulness Reset: Noticing and Redirecting

• First Step: Notice
  • Cultivate the skill to distinguish between thinking and present awareness.
  • “The hardest thing is to notice what’s happening... learn to discern when you’re having a lot of thinking and see it for what it is.” (04:35)
• Second Step: Willingness to Redirect
  • Overthinking is compelling; the brain “drags us along,” but intentional redirection is possible.
  • “You have to be willing to leave the thinking that your brain is so intent on doing and can actually be quite addictive.” (05:10)

4. Practical Tool: Planned Thinking Time

• Set Boundaries on Overthinking:
  • Make an appointment to deal with distressing thoughts later, freeing up present-moment focus.
  • “Just planning to think about something later and not do it at any other time.” (06:05)
• How to Do It:
  • “When it is thinking time…do some writing or even talk aloud to yourself. If you ever drive by me and I’m in my car, that’s what I’m doing... using my planned thinking time.” (06:30)
• The Benefit:
  • Boundaries help keep real life and anxious “mind space” separate.

5. The Weekly Challenge: Re-Entering Presence

• Anchor to the Senses:
  • When overwhelmed, redirect attention to sensory experience:
    • Notice what you see
    • Slow your breathing
    • Tune in to smells, sounds, air on skin
  • “Use your eyes to see what’s in the room. Use your air to slow everything down a bit and notice what’s happening. Really hone in on details.” (08:15)
• Result:
  • Training your brain not to think excessively by consistently giving it a different job—being present.

Notable Quotes & Memorable Moments

• Rebecca on the Addictive Nature of Thinking:

  • “Thinking, it’s very exciting. The brain likes to do it and it'll drag us along, if we allow it.” (05:15)

• On Setting Mental Boundaries:

  • “You have to create boundaries around when we’re going to think about difficult things and when we’re going to be present in our lives.” (06:20)

• On Redirecting to Sensory Awareness:

  • “Feel the air on your skin, smell the smell in the air, and listen to what’s happening around you.” (08:30)

Important Segment Timestamps

• [01:20] – “Thinking is not awareness. Awareness is deeper.”
• [02:15] – Overthinking as a reaction to others’ hardships.
• [04:35] – Noticing and naming the thinking process.
• [05:15] – The excitement and addiction of thought loops.
• [06:05] – Introducing planned thinking time.
• [08:15] – Challenge: anchor in the senses to return to presence.
• [08:30] – Practicing detailed sensory awareness.

Tone & Approach

Rebecca’s delivery is compassionate, relatable, and gently humorous. She shares personal examples, validates listeners’ experiences with overthinking, and frames the mindfulness reset as a doable, non-intimidating challenge: “It’s a pretty simple challenge that, when practiced, actually teaches your brain not to think so darn much.” (08:40)

Actionable Takeaway

This week, notice when your mind is caught up in repetitive thinking. Pause, redirect to your present environment, and anchor into your senses. If needed, schedule ‘thinking time’ so worries don’t take over your day.

Rebecca invites listeners to reach out and share if the tool helps, nurturing community and accountability.

Closing Thought

Rebecca’s advice is down-to-earth and immediately usable—an empowering resource for empathic high-achievers who are ready to step off the mental hamster wheel and step into presence.