How to Stop Replaying Conversations in Your Head

It’s been hours since you left the meeting, yet you’re still hearing your own voice: “Why did I say that?”
Replay loops are exhausting, and they often make you more anxious than the actual conversation ever did.

1. Name what’s happening
Tell yourself, “I’m replaying” — this creates a moment of awareness instead of autopilot spiraling.

2. Shift to curiosity
Ask yourself: “What’s the fear here?” Often, it’s about wanting to be liked, respected, or understood.

3. Ground in the present
Look around you, name 5 things you see, 4 you feel, 3 you hear. It brings you back to now.


Your worth isn’t determined by perfect conversations. You’re allowed to make mistakes, be misunderstood, and still be enough.