🧠 Vocabulary List with Definitions & Examples:

1. Overthinking – thinking too much about something in a way that is unhelpful or stressful.
   Example: I stayed up all night overthinking what I said at the meeting.
2. Spiral (noun/verb) – when thoughts or emotions quickly get worse and feel out of control.
   Example: I started to spiral after reading too many negative comments.
3. Second-guess (verb) – to doubt your decisions or actions.
   Example: I second-guessed myself after sending that email.
4. Clarity (noun) – a clear understanding of something.
   Example: Taking a break gave me clarity about what to do next.
5. Mental clutter – too many thoughts in your head that make it hard to focus.
   Example: Meditation helps me reduce mental clutter.
6. Mindfulness (noun) – focusing on the present moment without judgment.
   Example: Practising mindfulness has helped me stay calm under pressure.
7. Loop (noun) – a repeated cycle or pattern of thoughts.
   Example: I get stuck in a loop of thinking about what I should have done.
8. Decision fatigue – when making too many decisions tires you out and affects your judgment.
   Example: After a long day, I suffer from decision fatigue and can’t even choose dinner.
9. Let go (phrasal verb) – to stop holding onto thoughts, emotions, or things you can’t control.
   Example: I’ve learned to let go of what I can’t change.
10. Productivity (noun) – how much useful work you can do.
    Example: Overthinking can actually reduce your productivity.

💬 Useful Phrases from the Episode:

• “Caught in a loop of worry”
• “I couldn’t switch off my brain”
• “Stuck in analysis paralysis”
• “Trust yourself a little more”
• “What’s the worst that could happen?”
• “Take a mental step back”
• “Get out of your own head”
• “Not every thought needs attention”
• “Overthinking steals your peace”

📚 Reflection & Practice:

1. Listening Challenge:
While listening to the episode, try to spot these vocabulary words and phrases in context. Can you hear how they’re used naturally?

2. Discussion Prompt:
Answer this in writing or with a speaking partner:

What is one area of your life where you overthink the most? Why do you think that is?

3. Vocabulary Practice:
Complete the sentences using the vocabulary above:

a. I often get stuck in a _______ of thinking about my past mistakes.
b. Practising _______ helped me stop overreacting to stress.
c. I’ve learned to _______ and focus on what I can control.
d. When I have too many tasks, I experience _______.