Overthinking often begins as an attempt to protect you from embarrassment, rejection, or making the wrong choice. The problem is that more thinking does not always create more clarity.
Name what is happening
Try: I am noticing the urge to solve this right now. That tiny bit of distance helps you see the spiral as a pattern, not as proof that something is wrong.
Come back to what is known
Separate facts from stories. What actually happened? What are you assuming? What information do you not have yet? A two-column note can make the difference visible.
Give the thought a container
Set a ten-minute timer to write everything down. When it ends, choose one useful action or decide that no action is needed tonight.