THE MIND SHIFT MOMENT WITH DR. VERONICA GRIFFIN Episode 04: Overthinking: When the Conversation Keeps Replaying Series date: March 25, 2026 (retrospective; not a past publication claim) Prepared: October 17, 2026 Episode transcript — audio available Audio runtime: approximately 7 minutes Audio: /podcast/audio/episode-04.mp3 Audio narrated using an AI-generated version of Dr. Veronica Griffin’s own voice, created with her authorization. Editorial series dates are retrospective and do not indicate past audio releases. Final audio runtime: approximately 7 minutes. Welcome to The Mind Shift Moment with Dr. Veronica Griffin, from Protect Each One Consulting, LLC. I am Dr. Veronica Griffin. This is a moment to pause, reflect, and choose a thoughtful next step. Our discussion is educational and offers general reflection rather than individualized treatment. You can participate at your own pace, skip any prompt, or simply listen. If you are driving or doing something that needs your attention, save the exercise for later. The people in our examples are fictional. Take what is useful and leave room for your own circumstances. A conversation ends, but your mind keeps going. You review the words you used, imagine the reply you might receive, and begin the whole discussion again. In everyday language, we often call that overthinking. Today we will explore how to notice a loop and decide whether there is an action to take. We will leave room for uncertainty without insisting that you solve every possible version of the future. Start with a practical question: Is this thinking producing new information? A useful review might reveal an apology you want to offer or a fact you need to check. A loop may keep returning to the same question without changing the plan. You can notice that difference without calling yourself irrational. A thought can feel urgent while the next step remains small. The aim of this exercise is to choose what to do with your attention for the next few minutes. Here is a fictional example. Avery sends a short message to a friend and does not get an answer. Avery begins imagining that the friendship is ending. The fact available is simple: there has not been a reply. The meaning is still uncertain. Avery could send a reasonable follow-up later, while also continuing with the evening. Writing the fact and the interpretation separately creates room for another explanation. It does not promise that every concern will turn out well. On a page, write three lines: what I know, what I am assuming, and what I can do. Keep each line brief. In the first, include only information you actually have. In the second, name the story your mind is adding. In the third, choose an action or write, No action is available right now. You are allowed to reach the end of the page without reaching certainty. That may be the most honest summary of the situation. [Reflection pause: 30 seconds.] The NHS describes setting aside a limited period to consider worries. If you try that approach, choose a workable time and a place to keep a brief note. When the concern returns during another activity, remind yourself that you have made a plan to revisit it. Use the planned time to consider action rather than demanding a perfect answer. If this becomes another rigid rule or increases distress, adapt it or discuss a different approach with a professional. Return to Avery. Suppose the friend later explains that the day was busy. Avery can notice how much time the imagined story occupied without adding a new layer of shame. The useful question becomes: What helped me return to my evening? Perhaps naming the uncertainty, taking a practical step, or talking with someone who did not feed the speculation. Learning from a loop can be specific and gentle. You do not have to punish yourself for having had the thought. For the week ahead, choose one recurring question and write down your current best answer. If the answer is, I need more information, say when you will seek it. If there is nothing to do, name an activity you want to return to. Persistent or distressing patterns deserve support, especially when they affect daily life. This moment is an invitation to use reflection in the service of living, with enough room left for the life happening around you. Here is your journal question: What do I know, what am I assuming, and what action is available? You can write a sentence, make a brief list, or consider it quietly. You do not have to share what you write. If the reflection feels unhelpful, stop and choose an ordinary activity instead. We will leave a little space here. [Reflection pause: 30 seconds.] Your practical step for this week is: Use the three-line exercise once; choose a specific time to revisit an unresolved concern. Before we close, choose what you want to carry into the next few days. Make the step small enough to use and clear enough to recognize. You can return to the question later, adapt the exercise, or discuss it with someone you trust. If this concern is persistent, worsening, or affecting daily life, a qualified professional can help you consider support that fits your situation. Thank you for making room for this conversation. This has been a MindShift moment with Dr. Veronica Griffin. I am a Clinical Social Work Researcher, Licensed Clinical Social Worker, and Certified Clinical Trauma Professional with Protect Each One Consulting, LLC. My work connects research with trauma-informed practice to support healing, resilience, and personal growth. Thank you for taking this moment to pause, reflect, and care for yourself. Healing begins in a safe space—Protect Each One. JOURNAL PROMPT What do I know, what am I assuming, and what action is available? NEXT STEP Use the three-line exercise once; choose a specific time to revisit an unresolved concern. SOURCES & CONTEXT NHS — Tackling Your Worries https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/self-help-cbt-techniques/tackling-your-worries/ A public self-help resource describing a bounded period for worries and practical problem-solving. NIMH — Psychotherapies https://www.nimh.nih.gov/health/topics/psychotherapies Background on psychotherapy, choosing a provider, and discussing treatment goals.