What It’s Like to Be Afraid of Your Own Thoughts

Imagine living in a haunted house, except the ghosts are your own thoughts, and you can’t leave because, well… you ARE the house. That was me.

I wasn’t scared of the dark, heights, or serial killers hiding under my bed. Nope. My biggest fear was my own mind. My thoughts felt like an endless game of “Worst Case Scenario,” playing on repeat.

• What if I say something stupid and everyone secretly hates me?
• What if I fail and prove I was never good enough in the first place?
• What if I never figure out life and end up living in a cave, befriending raccoons?

It wasn’t just a passing worry, it was constant. And instead of dealing with it, I did the next best thing: I ran.

 A Masterclass in Avoidance

I became a pro at distraction. If overthinking was an Olympic sport, avoiding my thoughts was my personal gold medal event. My methods included:

• Mindless scrolling (because obviously, seeing what my high school classmate’s cousin’s dog was doing was a top priority).
• Constant socializing (because silence = dangerous territory).
• Retail therapy (did I need another candle? No. Did I buy one? Yes).
• Netflix binges (because why process emotions when I can get emotionally invested in fictional characters instead?).

I thought I was handling it. But, I wasn’t. Avoiding my thoughts didn’t make them disappear, it just made them louder when I was finally alone.

The Turning Point: Facing the Monster

At some point, I realized something mind-blowing:

 “I can’t outrun my own brain”.

It’s like trying to run from your own shadow, it follows you everywhere. The only way out? Through.

So, instead of running, I did the unthinkable: I sat with my thoughts. No distractions, no numbing, just me vs. my overactive brain.

And guess what? Nothing catastrophic happened. It was uncomfortable and awkward but I didn’t die so, yes. The thoughts I had been so afraid of? Just… thoughts. They weren’t reality. They weren’t prophecy. They were just my brain throwing spaghetti at the wall to see what stuck.

If you are an over-thinker, I want you to try this; it is working for me, so I can only hope that it works for you, too.

5 Steps to Stop Running from Your Own Brain

1. Recognize That Thoughts Aren’t Facts

Your brain is like that one friend who always jumps to conclusions. You know the one, texts go unanswered for five minutes, and suddenly they’ve decided you’re in a ditch somewhere. That’s your brain, but instead of texting, it throws anxious thoughts at you.

Reality check: Just because your mind says something doesn’t mean it’s true.

For example:

• “I’m going to fail this exam, and my life will spiral into chaos.” → No, you might fail, but you’ll learn and move on.
• “Everyone secretly hates me.” → Unlikely. People are too busy worrying about their own stuff.
• “If I leave the house, something bad will happen.” → Statistically speaking, probably not.

A trick? Start labeling thoughts as just thoughts. Instead of “I’m a failure,” try:

“I’m having a thought that I’m a failure.”

See? It puts distance between you and the nonsense your brain is spewing.

2. Question the Thought Like an Investigator

Time to go full-on detective mode. Instead of blindly believing every anxious thought, interrogate it like a suspect in a crime drama.

Ask yourself:

Is this thought based on evidence, or is my brain just making things up?

Has this thought been right before?

What’s the worst that could happen? If it did, would I still be okay?

For example:

• “I’ll embarrass myself if I speak up in class.” → Ever actually happened? And if it did, was it really life-ending?
• “If I don’t answer this text immediately, they’ll think I’m rude.” → Or they’ll assume you’re doing literally anything else.

Your thoughts are not gospel. Challenge them. Call them out. Be ruthless.

3. Sit With the Discomfort

This is the hardest step, but also the most powerful. Instead of running away from your thoughts, sit with them. Like an awkward silence, it’s weird at first, but you get used to it.

• What does the fear feel like? Where do you feel it in your body?
• What’s the worst part about this thought? Get curious instead of panicking.
• How long does it actually last? Most emotions peak and pass in minutes, like waves, they rise and fall.

Imagine sitting with a scary thought like sitting with a grumpy cat. It’ll hiss at you at first, but eventually, it settles down. You’re showing your brain that yes, these thoughts are uncomfortable, but they aren’t dangerous.

Pro tip: Set a timer. Give your anxious thoughts 5-10 minutes of your full attention. Once time’s up, move on. Your brain doesn’t get unlimited airtime.

4. Redirect, Don’t Distract

A big mistake? Distraction instead of redirection. Distraction is numbing (endless scrolling, Netflix binges, impulse shopping). Redirection is engaging with life in a meaningful way.

Instead of:

Mindlessly scrolling TikTok → Journaling about the thought.

Binge-watching to avoid emotions → Taking a walk while acknowledging your feelings.

Panic-cleaning your entire house → Calling a friend and talking through what’s on your mind.

It’s not about avoiding, it’s about channeling your energy into something helpful.

5. Treat Your Brain Like a Drama Queen Best Friend

You wouldn’t let your overdramatic friend spiral without grounding them, right? So why let your brain get away with it?

Next time an intrusive thought tries to ruin your day, try:

“That’s cute, but we’re not doing this today.”

 “Alright, brain, I hear you, but let’s not be dramatic.”

“Thanks for your input, but I’ll take it from here.”

By treating your anxious mind like a slightly unhinged friend instead of an all-powerful enemy, you take back control. Your thoughts aren’t you, they’re just noise. And you don’t have to listen to all of it.

Before We Say Goodbye,

Remember, you can’t outrun your own brain, but you can learn to live with it without fear. At the end of the day, your thoughts don’t define you. And once you stop letting them boss you around, life gets a whole lot easier.

Now go forth, reclaim your mental space, and tell your brain to chill.

loads of Luv

Hannah