Getting Out Of An Anxious Head (Episode 117)

Jul 11, 2025

Drew and Josh dive into the challenging cycle of overthinking and mental chatter that anxiety brings. They discuss the importance of coexisting with anxious thoughts rather than fighting them, and how to redirect attention to break rumination cycles. Listeners share inspiring stories of overcoming fears, like managing agoraphobia and postpartum OCD. The hosts emphasize strategies for accepting emotions while cultivating resilience and humor, creating a playful yet proactive approach to mental health.

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INSIGHT

Coexist With Anxious Thoughts

Getting out of your own head means coexisting with thoughts, not eliminating them.
Anxious thoughts will occur automatically; the goal is to bring them with you without fighting them.

ADVICE

Use Willful Tolerance To Shift

Practice willful tolerance by accepting unwanted anxious thoughts instead of fighting them.
This acceptance makes the brain more likely to shift attention away from rumination naturally.

ANECDOTE

Alex's Agoraphobia Breakthrough

Alex with panic disorder and agoraphobia traveled 1.5 hours to his parents' country house.
Despite anxiety, Alex succeeded and took the bus home alone, celebrating a major personal win.

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Ever feel trapped in cycles of rumination, overthinking, and constant mental chatter about your anxiety? In this episode, Drew and Josh tackle the challenging question of how to "get out of your own head" without turning it into another exhausting battle.

Starting with a thoughtful question from a listener who has built an impressive life despite ongoing anxiety and DPDR but still struggles with constant internal focus, the hosts explore why simply trying to stop thinking doesn't work and what actually does.

Key topics covered include:

Why "getting out of your head" doesn't mean eliminating anxious thoughts
The difference between coexisting with thoughts versus fighting them
How to make anxiety the "least interesting thing in the room"
Understanding when overthinking becomes a compulsion rather than helpful problem-solving
Practical strategies for redirecting attention while allowing difficult feelings
The role of willful tolerance in breaking rumination cycles

The episode features inspiring "did it anyway" stories from listeners conquering agoraphobia with solo travel and managing postpartum OCD intrusive thoughts during daily caregiving tasks.

Drew and Josh also address the tricky balance between attention redirection techniques and emotional avoidance, offering guidance for those working with metacognitive therapy approaches.

Key Timestamps:

[02:30] - Listener question about staying out of your own head

[07:30] - Josh's detailed narrative of what being "in your head" actually sounds like

[12:50] - Making anxiety the least interesting thing in the room

[15:50] - The attention "flashlight" metaphor and experimentation approach

[17:00] - Josh's YouTube banner analogy for intrusive thoughts

[18:40] - Addressing GAD and the belief that thinking is always helpful

[25:00] - Powerful "did it anyway" story about postpartum OCD

[29:00] - The role of distraction and attention flexibility

[33:40] - Listener question about balancing allowing feelings vs. attention redirection

This episode emphasizes that recovery isn't about achieving a thought-free mind, but rather developing a healthier relationship with your internal experience while engaging meaningfully with your life.---

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Struggling with worry and rumination that you feel you can't stop or control? Check out ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Worry and Rumination Explained⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, a two hour pre-recorded workshop produced by Josh and Drew. The workshop takes a deep dive into the mechanics of worrying and ruminating, offering some helpful ways to approach the seemingly unsolvable problem of trying to solve seemingly unsolvable problems.

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Want to ask us questions, share your wins, or get more information about Josh, Drew, and the Disordered podcast? Send us an email or voicemail on our website.