A groundbreaking 2020 neuroimaging study out of Queen’s University in Canada found that the average person has about 6,200 distinguishable thoughts per day... up to 80–90% of these thoughts are repetitive or negative.

Have you ever felt stuck in a thought you just can’t shake?

Maybe you’re replaying something you said yesterday… or worrying about something that might happen tomorrow. The same thought goes round and round — like a mouse on a wheel — even though you know it’s not helping. You want to move on, but your brain just won’t let you.

This kind of mental looping is often a sign that a part of your brain called the anterior cingulate gyrus (ACG) is working overtime. The ACG acts a bit like your brain’s gear shifter — helping you move smoothly from one thought to another, or one task to the next. But when it is overactive, your thoughts can feel like they’re caught in a loop, and it becomes difficult to let go.

The good news is that you can support your brain to shift out of this stuck state — and reclaim your sense of calm.

What is the Anterior Cingulate Gyrus?

The anterior cingulate gyrus is located in the front part of your brain and plays a vital role in how you think and feel. It helps you switch your focus, notice when something’s wrong, and regulate your emotions. Imagine you’re driving and need to change lanes or take a different route — that’s what your ACG helps your brain do mentally. It allows you to change direction with ease.

But when it’s overactive, this part of your brain can get “jammed.” You might find yourself stuck in patterns of overthinking, unable to move on from something that’s bothering you. You may feel overly focused on what’s wrong, or become anxious when things don’t go exactly as planned. It can make life feel harder — and mentally exhausting.

5 Ways to Calm an Overactive ACG and Find Peace

If you notice that your mind keeps replaying a conversation or mistake long after it’s happened, or you catch yourself fixating on small decisions, unable to move forward, or you dwell on problems, mentally rehearse arguments, or feel tense and irritable when things don’t feel "just right" — there are gentle ways to help your brain shift back into a more peaceful state.

1. Notice that You're Getting Stuck

Awareness is powerful. The moment you realise your mind is spinning on repeat, pause and gently say to yourself:

“Ah, my brain has got stuck. It is trying to protect me, but I don’t need to follow this thought right now.”

Naming the experience helps create just enough space between you and the thought to begin shifting out of it. You’re reminding yourself that you are the observer of your thoughts — not the prisoner of them.

2. Embrace Mindful Distraction

When your brain is stuck on repeat, one of the kindest things you can do is gently redirect your attention. This isn’t about pushing thoughts away or pretending they’re not there — it’s about giving your brain something more helpful to focus on for a while instead.

This is where mindful distraction can be powerful. Choosing a healthy, grounding activity helps interrupt the loop and remind your brain that it doesn’t need to keep gripping the same thought. You could try:

• Taking a walk and noticing what you see or hear

• Doing a puzzle or word game to engage your focus

• Tuning into music that shifts your mood

• Playing with a pet

• Making a cup of tea and drinking it slowly, noticing the warmth and aroma

You could even create a personal “loop-breaker list” — 5 to 10 mindful activities that you enjoy and can turn to when you feel caught in a thought spiral. These might include creative hobbies, movement, prayer, gentle chores, or anything that brings you back to the present.

The goal isn’t to distract mindlessly, but to switch your focus with intention — giving your brain a chance to reset and move forward.

3. Get Your Body Moving

When your mind feels stuck, your body can be one of the best tools to help shift the pattern. Even a few minutes of movement can create a ripple effect in your brain. Whether it’s stretching, walking, dancing, or gardening — getting physically active helps change your mental state.

Exercise boosts the brain’s natural happiness chemicals — including serotonin, dopamine, norepinephrine, and endorphins. These are the very chemicals that support emotional balance, motivation, and a sense of calm. When you move, you’re not just burning energy — you’re helping your brain find a better chemical balance for processing challenging thoughts.

So if your thoughts feel heavy or repetitive, try gently moving your body. You don’t need to push hard. A walk in nature, some yoga stretches, or a bike ride can give your mind the nudge it needs to shift out of the loop and into a more peaceful rhythm.

4. Nourish Your Brain

When your thoughts feel stuck on repeat, what you eat can make a surprising difference. That’s because certain foods provide the building blocks your brain needs to make serotonin — one of the key neurotransmitters involved in mood, flexibility, and emotional balance. Serotonin plays an important role in calming an overactive ACG, helping your brain shift out of looping thoughts.

To support serotonin production, try combining foods rich in tryptophan (an amino acid used to make serotonin) with smart carbohydrates, which help transport tryptophan into the brain. Good combinations include:

• Chicken or eggs with roasted sweet potato

• A quinoa and chickpea salad

• Salmon with brown rice and leafy greens

• A small apple with a handful of nuts

• Oats with almonds, pumpkin seeds and a drizzle of honey

Even something as simple as eating a nourishing snack on a walk — like an apple and nuts — can help your brain feel more balanced and better able to process whatever you're dealing with.

Think of it as giving your brain the raw materials it needs to shift gears and regain its sense of peace.

5. Write Out Options and Solutions

When thoughts are spinning around in your mind, writing them down can help to get them out of your head. Putting your worries or repetitive thoughts on paper helps shift them out of the emotional centres of your brain and into the more logical, solution-focused areas. It becomes easier to think clearly when the problem is no longer swirling inside your head.

Start by writing the looping thought exactly as it’s coming to you — no need to filter or judge it. Then generate a list of things you can and can't do about it. For example:

Looping Thought: “I can’t believe I said that in the meeting — everyone must think I’m incompetent.”

Things I Can Do:

• Remind myself that one comment doesn’t define me

• Follow up with a helpful email to clarify my point

• Practice self-compassion and move on

Things I Can’t Control:

• Other people’s thoughts

• What’s already been said

• Whether someone misinterpreted me

This process helps calm the anterior cingulate gyrus by offering structure and resolution. You’re giving your brain a way to close the loop, even if the situation itself can’t be fully fixed.

Final Thoughts

Getting caught in loops of negative thinking can feel exhausting and disheartening. But understanding what’s happening in your brain — and knowing that there are simple ways to calm it — can make a big difference.

Your ACG is doing its best to protect you by keeping your attention on something it believes is important. But when it gets overactive, it can trap you in thought patterns that feel rigid or overwhelming. The first step toward clarity is not to fight the thoughts — but to calm the loop.

Only when your brain feels safe and settled can it engage the more rational, balanced parts of your thinking. From that calmer place, you’re better able to reflect, problem-solve, or simply let go — whatever the situation calls for.

Be gentle with yourself. You’re not broken — you’re learning how to support a beautifully complex brain. With small, repeated steps, peace becomes a habit your brain can return to again and again.

You Don't Have to Figure This Out Alone

If you’re ready to feel clearer, calmer, and more in control of your brain health — but don't know where to start or how to stay consistent — the Sharp Minds community is here to help.

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Join us and build the habits that help your mind stay sharp, focused, and resilient — for today and for the years ahead. Learn more here.