Stuck in Your Head? Here’s What That Really Means (And How to Break Free) 

 Stuck in Your Head? Here’s What That Really Means (And How to Break Free) 

Sep 1, 2025 | Mental Health, Mental Performance

By Dr. Heather D. Larkin, LMHC, MGCP, MPM
Mental Health & Mental Performance Specialist

A guide to understanding the 10 types of overthinking and how to shift into the ALL IN MINDSET ™

We’ve all been there.

Lying awake at night, replaying a moment that already passed. Staring at a text, overthinking how to respond. Wondering what your coach really meant with that look… or hesitating to make a move because you’re still not sure it’s the “right” one.

This is overthinking… and it wears a thousand different masks.

In my work with athletes, parents, and high-performers, I see it every day. Most people don’t realize that overthinking isn’t just one thing. It’s actually a collection of mental habits that sneak up on you and hijack your confidence, clarity, and ability to move forward.

But here’s the good news: once you can name the type of overthinking you’re dealing with, you can learn how to shift it. That’s where the ALL IN MINDSET ™ comes in; a mental framework designed to help athletes and their families focus forward, stay grounded in truth, and lead with purpose.

Let’s walk through it…story by story, type by type.

Let me introduce you to the 10 types of overthinking I see most often in my work—and how we help athletes shift them using the ALL IN MINDSET™, a framework designed to move you out of mental loops and into mental leadership.

1. The Regret Loop (a.k.a. Rumination)

I once worked with a striker on a nationally ranked soccer team. Every time he stepped up to take a shot, his brain pulled him back to the penalty kick he missed in last year’s championship. He’d watch the clip over and over. Hear the silence after the miss. Feel the weight of that one moment…again and again and again and again.

That’s rumination: a mental treadmill looping what’s already happened.

The ALL IN MINDSET ™ doesn’t pretend those moments don’t hurt. But it teaches athletes to ask, “What can I learn from this?” and then move forward. Because we don’t grow by reliving the past—we grow by owning it and refocusing on what’s next.

2. The “What If” Spiral (Worrying)

A basketball player I worked with got invited to an elite summer showcase. It was a dream opportunity. But instead of excitement, she spiraled.

“What if I can’t keep up? What if they regret inviting me? What if I freeze under pressure?”

That’s worry—overthinking future events and bracing for the worst. And it robs athletes of the present moment.

In the ALL IN MINDSET ™, we teach a grounding phrase: “Focus on what you can control today.” You can’t script the outcome. But you can show up prepared, locked in, and mentally available for the opportunity in front of you. That’s where your power lives—not in predicting the future, but in preparing for it with presence.

3. The Choice Freeze (Decision Paralysis)

One baseball athlete sat across from me in our third session, still stuck. He had full-ride offers from two Division I programs—but hadn’t chosen. Every day was another spreadsheet. Another list. Another imagined scenario.

That’s decision paralysis: the fear of choosing wrong keeping you from choosing at all.

ALL IN athletes don’t chase perfect decisions. They commit to their choice—and bring their full self to making it right by giving it everything they’ve got.

4. The Silent Storytelling (Mind Reading)

After a tough rowing competition, one player came in convinced her coach was disappointed. He hadn’t said much, just walked by without a smile.

“He thinks I’m a mental case.” “He’s probably rethinking my starting spot.”

That’s mind reading—filling in blanks with our fears.

The ALL IN MINDSET™ pushes for clarity over assumption. We remind athletes that guessing someone’s thoughts rarely helps—but asking for feedback or truthfully checking in builds strength and resilience.

5. The Mental Avalanche (Catastrophizing)

A sprinter false-started in a preliminary heat. One misstep. In seconds, her brain spiraled:

“I blew it.” “I’m unreliable.” “I’m not championship material.”

This is catastrophizing! It is when the brain takes one mistake and snowballs it into doom.

We teach athletes to zoom out: One moment doesn’t define you. One stumble doesn’t erase the hours, the growth, the grind. You are always more than one result.

6. The Perfectionist Pressure

Perfectionism showed up strong in one gymnast I worked with. She nailed her floor routine—beautiful form, sharp landings. But one slight wobble on the beam haunted her.

Despite a first-place finish, she cried in the car.

This is how perfectionism traps us—by making “almost perfect” feel like failure.

The ALL IN MINDSET™ reframes success: Progress beats perfection. Done is powerful. Growth isn’t flawless—it’s focused and full of grace.

7. The Inner Critic (Self-Criticism)

A volleyball player told me she didn’t belong on her team. Not because of stats—she was a starter. Not because of feedback—her coach praised her consistently. But inside?

“I’m the weak link.” “Everyone else is better.” “They’ll find out I’m a fraud.”

Self-criticism is often the loudest voice in the room, even when it has no evidence.

We teach athletes to train their internal voice like a coach—not a critic. Because how you speak to yourself in pressure moments determines how you show up.

8. The Planning Loop (Analysis Paralysis)

A hockey goalie had every practice filmed, every shot charted. He built routines, reviewed data, mapped opponents. But he wasn’t improving.

Why? Because he never stopped thinking long enough to trust his instincts.

That’s analysis paralysis—being so stuck in prep mode you never actually play free.

ALL IN means preparation matters—but execution matters more. Sometimes, clarity only comes when you act.

9. The Big “Always” and “Never” (Overgeneralization)

A track athlete had one off meet and told me: “I always fall apart when it counts.” “I never perform under pressure.”

Overgeneralization takes a moment and turns it into a narrative. But it’s rarely the full story.

We ask: “Always? Or just this time?” And more importantly: “What’s still true about your potential?”

ALL IN athletes see setbacks as part of the process—not the whole picture.

10. The Validation Chase (Reassurance Seeking)

Teen athletes often ask the same post-practice questions: “Did I do okay?” “Are you proud of me?” “Did you see that play?”

Validation isn’t bad. But when you rely on it for confidence, it becomes a crutch.

ALL IN athletes learn to build internal validation—rooted in effort, intention, and self-respect. Feedback becomes a tool, not a lifeline.

Final Thoughts: You Don’t Need Fewer Thoughts. You Need Stronger Mind Leadership.

Overthinking doesn’t mean you’re broken. It means your brain is doing what it thinks it needs to do—to protect you, keep you safe, avoid failure.

But when your thoughts start leading you, instead of you leading them, that’s when you lose your power.

That’s why the ALL IN MINDSET exists. It’s not about silencing your thoughts. It’s about strengthening your ability to shift them, redirect them, and focus them on what truly matters.

So next time you find yourself stuck in your head, pause.

Name the type of overthinking. Call out the story. Choose your shift.

And step forward—ALL IN.

Ready to Train Your Mind Like You Train Your Body?

We help athletes, parents, and teams overcome the mental habits that hold them back. If you’re ready to lead with confidence, clarity, and control—reach out today.
theallinpro@gmail.com
www.theallinpro.com
Follow: @allin_mentalperformance

The Importance of Mental Performance Training for Athletes:

The Importance of Mental Performance Training for Athletes:

Oct 2, 2024 | Mental Performance

A Guide for Sports Parents

As parents of athletes, you want to see your child succeed, thrive, and enjoy their sport to the fullest. You invest time, energy, and resources into training, competitions, and equipment to support their development. But what about investing in their mental game? Often overlooked, mental performance training is a crucial component of athletic success and well-being that can set your child apart from others on and off the field.

Why Mental Performance Matters

Sports are as much mental as they are physical. Consider a scenario where two athletes have equal physical abilities. What differentiates them? It’s often their mental strength—their ability to stay calm under pressure, bounce back from setbacks, and maintain focus despite distractions. These skills don’t develop automatically; they must be cultivated just like physical conditioning. Mental performance training helps athletes learn how to manage stress, handle high-pressure situations, build confidence, and maintain a positive mindset, leading to peak performance and greater enjoyment in their sport.

Building Resilience and Grit

Athletic journeys are filled with ups and downs, victories and disappointments. Without the proper mental tools, setbacks can lead to frustration, loss of motivation, or even burnout. Mental performance training equips athletes with resilience and grit, teaching them to see failures as opportunities for growth. When your child learns to embrace challenges and view mistakes as learning experiences, they become more resilient. This resilience isn’t just beneficial in sports—it translates to other areas of life, helping them overcome obstacles with a stronger mindset.

Developing Confidence and Self-Belief

Every athlete, no matter their skill level, struggles with self-doubt at some point. The voice in their head might tell them they’re not good enough, that they’ll fail, or that others are better. Mental performance training helps athletes silence that inner critic and replace it with empowering self-talk. When athletes believe in themselves, their performance improves, and they become more willing to take risks, push boundaries, and play fearlessly. This sense of self-belief also shields them from external pressures, such as harsh criticism or unrealistic expectations, helping them maintain a healthy relationship with their sport.

Managing Anxiety and Pressure

Sports can be intense, and high-stakes situations—such as a crucial game or qualifying event—can trigger anxiety and performance pressure. Mental performance training provides athletes with techniques like visualization, breathing exercises, and mindfulness to control their nerves and stay composed in these moments. By learning how to regulate emotions and maintain focus, your child can perform at their best when it matters most, turning nervous energy into an asset rather than a hindrance.

 

Fostering Enjoyment and Long-Term Engagement

The joy of playing a sport is the foundation of an athlete’s motivation. When athletes become overly focused on results, external validation, or avoiding mistakes, they lose the intrinsic enjoyment of the game. Mental performance training helps athletes reconnect with why they love their sport, emphasizing process over outcome and effort over perfection. When athletes play for the love of the game, they’re more likely to stay engaged, avoid burnout, and maintain a positive attitude—even when things don’t go as planned.

Creating a Supportive Environment as a Parent

As a sports parent, you play a pivotal role in shaping your child’s mindset. Encouraging mental performance training shows your child that you value their holistic development, not just their achievements. It also gives you tools to support them during challenging times, reinforcing the mental skills they’re learning and fostering open communication about their thoughts and emotions. This collaborative approach creates a positive environment where your child feels understood, supported, and empowered to reach their potential.

The Bottom Line

Mental performance training isn’t just for elite athletes—it’s for every athlete. It’s about preparing your child to navigate the emotional and psychological demands of their sport, so they can perform at their best, enjoy the journey, and build life skills that extend far beyond the playing field. By investing in your child’s mental game, you’re giving them a gift that will enhance their performance and enrich their overall well-being. So, the next time you think about their sports development, consider not just how high they can jump or how fast they can run, but how strong they can be in mind and spirit.

BE ALL IN!

Dr. Larkin