The Art of Letting Go: How to Release Stress, Overthinking, and What No Longer Serves You
Let’s be honest—letting go sounds great in theory, but in practice? Not so much. You know you need to release stress, overthinking, or that thing that’s been haunting you since 2017, but your brain has other plans. It loves to cling. And cling hard.
We replay conversations, overanalyze text messages, and stress about things entirely out of our control—meanwhile, life is happening, and we’re missing it because we’re stuck in mental purgatory. Sound familiar?
Here’s the truth: Letting go isn’t about giving up—it’s about getting your energy back. It’s about making space for things that actually light you up instead of drain you. And the best part? It’s a skill you can learn.
So if your mind feels like a browser with 47 tabs open (and one of them is playing music, but you can’t figure out which), keep reading. Let’s talk about how to let go—without losing your mind in the process.
Why Your Brain Loves Holding On (Even When It’s Bad for You)
Your brain is wired to fixate on problems—it’s a survival mechanism. Back in the caveman days, ignoring a potential threat could literally get you eaten. Fast-forward to now, and instead of escaping saber-toothed tigers, we’re stuck replaying a cringey text or overanalyzing a coworker’s “K.” reply in Slack.
This creates what psychologists call “emotional debt”—all the stress, resentment, and mental clutter that builds up over time. And just like credit card debt, it compounds.
Here’s the good news: You can retrain your brain to let go. And when you do? You’ll feel lighter, clearer, and way more in control of your energy.
How to Actually Let Go (for Real This Time)
Letting go isn’t about pretending things never happened or forcing yourself to “just move on” (because let’s be real, that doesn’t work). It’s about shifting how you respond—mentally, emotionally, and physically. Here’s how:
1. Name It, Frame It, Release It
Your brain hates loose ends. If you’re holding onto something, chances are you haven’t fully processed it yet. Let’s fix that:
- Step 1: Name It – What’s taking up space in your mind? A situation? A fear? A person?
- Step 2: Frame It – Change the story. Instead of “I failed,” try “I learned.” Instead of “They hurt me,” try “I release what I can’t control.”
- Step 3: Release It – Write it down, say it out loud, or visualize it floating away. Your brain listens to what you tell it.
Science Says: Labeling emotions reduces amygdala activity, meaning you literally calm your brain down by putting your feelings into words.
2. The 4-7-8 Breathwork Reset
Overthinking? Stress looping? Try this instant nervous system reset:
- Inhale through your nose for 4 seconds
- Hold your breath for 7 seconds
- Exhale slowly for 8 seconds
- Repeat 3-5 times
By the third round, you’ll feel your body relax and your mind chill the hell out.
Bonus: As you exhale, picture yourself physically releasing whatever’s weighing you down. Blow it out of your system.
3. The “What’s Mine, What’s Not” Practice
If you’re carrying stress that isn’t even yours (people-pleasers, I see you), this is for you.
- Close your eyes. Take a deep breath.
- Picture a bright light around you—your energy, your emotions, your peace.
- Now visualize all the outside stress, expectations, and drama that aren’t yours to hold.
- One by one, mentally hand them back to their rightful owner.
Ask yourself:
- Is this actually mine to carry?
- Is holding onto this helping me in any way?
Science Says: Empaths and highly sensitive people literally absorb other people’s stress (thanks, mirror neurons!). Creating an energetic boundary is essential.
4. The 3-Second Rule for Overthinking
Ever catch yourself spiraling over something you can’t change? Interrupt the loop with this:
- Pause.
- Count to three.
- Say (out loud or internally): “I choose to let this go.”
- Redirect your focus.
Why it works: Your brain LOVES patterns. When you break the habit of rumination, your brain learns to let go faster over time.
5. Move It Out of Your System
Your body holds onto stress even after your mind is done with it. If you’re feeling stuck, try:
- Shake it out – Literally. Stand up and shake your arms, legs, and head for 30 seconds. It helps release built-up tension.
- Stretch & breathe – Inhale as you stretch up, exhale as you let your arms fall.
- Cold water therapy – Splash cold water on your face or take a cold shower. It forces your nervous system into the now.
Science Says: Movement lowers cortisol and boosts dopamine, the neurotransmitter linked to motivation and clarity.
Letting Go is a Daily Practice
Let’s be real—letting go isn’t a one-time thing. It’s an ongoing practice. It’s catching yourself mid-spiral and saying, “Nope, we’re not doing this today.” It’s choosing peace over control, presence over overanalyzing, clarity over chaos.
Try one of these techniques today. See how it feels to breathe a little lighter, think a little clearer, and take back your energy.
Because you don’t have to keep carrying everything. Some things are meant to be released.
Now, take a deep breath… and let it go.