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Overthinking Support Group

Overthinking Support Group

A 4-session therapist-led space to explore overthinking as more than “just a bad habit.” Together, we’ll look at why your mind spirals, how it’s trying to keep you safe, and learn practical tools from mindfulness, IFS, and somatic approaches to relate to your thoughts with more calm, clarity, and compassion.

Try our quiz on overthinking!

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Starts 25th January, 2026

4 Zoom Sessions | Every Sunday at 11:00 AM IST | 75 minutes

Confidential | Small group, 6-8 people

Group Type: Workshop

Includes 3 Free Peer Calls*

Led by Psychologist

Rs. 3,000.00
Rs. 3,000.00 Rs. 3,000.00
Starts 25th Jan Booked out
Platform fee
View full details

Who is the Group for?

  • Chronic Overthinkers and Worriers

    If you often replay conversations, overanalyze choices, or get stuck in “what ifs,” this group will help you slow down and find steadier ground.

  • Those Living with Anxiety or Mental Exhaustion

    For people who feel mentally drained from constant thinking, indecision, or future-oriented worry, and want to learn tools to calm their minds.

  • Anyone Curious About Inner Patterns

    If you want to understand why you overthink — not just how to stop — and explore the fears, needs, and protectors beneath your thoughts.

  • People Ready to Build Clarity and Self-Trust

    For those who want to worry less, feel more grounded in decisions, and build a kinder relationship with their own mind.

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Goal of the Group

• Understand overthinking as a protective response linked to anxiety and fear.
• Notice what triggers spirals and what your mind is trying to protect you from.
• Build awareness of your thoughts without getting lost in them.
• Learn grounding, mindfulness, and somatic tools to interrupt spirals gently.
• Reconnect with your body and present-moment awareness.
• Practice curiosity and compassion toward your “overthinking part.”
• Develop practical ways to make decisions and reduce mental looping.
• Strengthen self-trust and confidence in your inner voice.
• Leave with a set of personalized tools you can return to when thoughts take over.

Glimpse of the regime

Week 1: Meeting the overthinking spiral with Awareness

Goal: Build safety, group connection, normalize overthinking as a part, and notice awareness between thoughts

• Arriving into the group & grounding through a centering practice
• Introduction & Group safety agreements
• Activity- The Overthinker Part's Postcard
• Core Concept: Unpacking the Spiral
• Practice: Finding the Quiet Gap- Effortless Mindfulness exercise
• Sharing, Reflection & Closing

Week 2: "What's Underneath"- Protectors, Needs & Safety

Goal: To compassionately understand overthinking as a protective manager, safely glimpse the needs it's trying to meet, and build a sense of containment.

• Arrival & Grounding: A containment visualization
• Check-in
• Core Concept: Protectors & their Needs- Understanding overthinking as a "Protector Part""
• Activity: Body Map of the Spiral
• Dialogue with a Protector: Short dialogue with overthinking part
• Defusion & Effortless Mindfulness Glimpse- brief practice to reconnect with the body
• Closing - Reflection & brief discussion on what a ""need"" might look like

Week 3: Building your Toolkit: Creating Space from the Spiral

Goal: Exploring practical tools for interrupting spirals, re-engage the body, and help participants notice their capacity for choice.

• Arrival & Orienting
• Check-in: Sharing a recent moment (voluntary)
• Core Concept: Mindful interruption- A brief discussion on how to create a pause in the spiral without judgment
• Activity: Skill Circuit
• Embodiment & Containment practice- 1 Practice
• Closing- Reflection & sharing

Week 4: From Spiral to Self-Trust

Goal: To shift focus from controlling thoughts to living by values, practice self-to-part communication, and consolidate learnings.

• Arrival through a brief centering practice
• Check-in
• Activity: Creating a "Values Compass"
• Consolidating Activity: Trust Letter to the overthinking Part
• Group Weave Ritual
• Consolidation & Pathways ahead
• Closing Circle

Meet your Facilitator

Saumya Gairola

• Years of Experience: 4
• Groups Facilitated at SoulUp: 2
• Relevant Expertise: Trauma-informed Relational Therapy, IFS-informed Exploration, Psychodynamic and Somatic Work, Mindfulness-based Listening, Emotional Regulation

Saumya Gairola is a psychotherapist who supports individuals experiencing constant mental churn, self-doubt and the pressure to figure everything out alone. She understands how overthinking often comes from a place of fear, longing and a desire to stay safe. Her approach is relational, trauma-informed and grounded in presence. She integrates Internal Family Systems, psychodynamic understanding, somatic practices and mindfulness-based listening to help people connect with the parts of themselves they have had to silence or push away.

Beyond therapy, Saumya has facilitated support groups, mental health retreats and listening circles, and has led workshops in educational and workplace settings. She is trained in Mindfulness-Based Counseling and Gestalt therapy, which guide her integrative practice.

In SoulUp’s Overthinking Support Group, Saumya creates a calm and non-judgmental space where participants can slow down, reflect and feel understood by others who share similar experiences. She finds purpose in helping people feel less alone in their thoughts and supporting small emotional shifts that bring more clarity and ease into daily life.

Interested in multiple groups? Access at 60% off

What you get:

  • Unlimited Support Groups – Join any eligible group throughout the year at no extra cost.
  • Exclusive Weekly Series – Join our weekly Women/Men Unfiltered sessions on relationships, career, identity, and mental health.
  • 24 Free Peer Calls – Connect one-on-one with other members for support and shared experiences.
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FAQs

What are SoulUp Groups?

At SoulUp, you'll meet people who get what you're going through and might be living some of the same realities. People looking for extraordinary conversations, just like you.

✔️ Small group, 6-8 people

✔️ Every meeting led by a world-class facilitator

✔️ Weekly 75-minute online video sessions

How is confidentiality maintained in Groups?

Confidentiality in Support Groups is maintained using secure meeting links and enabling waiting rooms to control participant access. Participants are bound by mutual confidentiality clause within the group. and sessions are not recorded without explicit consent.

Are Group sessions done on video?

Yes, all group sessions are conducted on video via Zoom.

While participants are allowed to use pseudonyms - they need to be on video to make the most of the session.

What is SoulUp's refund policy on Groups?

1. After you have registered for the group and you'd like to opt out:
- Full refund if you cancel 30 days before the group start date.
- 50% refund if you cancel 16-30 days before the group start date.
- No refund if you cancel 0-15 days before the group start date.

2. If SoulUp cancels a group, we will refund the entire signup fee.

3. If SoulUp reschedules a group by more than 2 weeks, we will inform you and give you an option to opt out and get a full refund.

4. SoulUp reserves the right to remove participants from a group if found unsuitable to the group. In such cases participants are given the option of claiming the pro-rata amount left as a refund or using it for another service on SoulUp.

Can I use multiple discounts while signing up for a group?

You can use only 1 type discount while signing up for a group. Cash backs cannot be coupled with discounts either.

* Are FREE Peer calls available to everyone who signs-up for this group?

You can book 3 Peer calls for FREE as part of signing up for this group.

Please note: This is only available to first-time participants of a SoulUp group (those trying a SoulUp group for the first time).

How long has SoulUp been around?

SoulUp was founded in 2022 by Punita Mittal and Mahak Maheshwari - a team of IIT Delhi and IIT Bombay with more than 20 years of combined healthcare experience. SoulUp is redefining mental health through groups that are not only effective but also fun, social, and challenging.

Unlock new insights in a tight-knit group of others who get it.

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More about Support Groups & Therapy Groups:

1. What is an online therapy or support group?

Online therapy groups or support groups are structured, therapist-led sessions where participants gather virtually to discuss and work on specific mental health or personal growth topics.

These groups offer a supportive environment and help members learn coping strategies and relevant techniques from the therapist. Participants offer each other encouragement, share advice, and provide emotional support, helping one another feel less isolated.

2. What benefits can I expect from joining an online therapy group or support group?

Participants in online therapy groups often experience improved mental health, a greater sense of connection, and enhanced coping skills. Group therapy provides structured guidance from a therapist, which can lead to valuable insights and personal growth.

3. How does online group therapy compare to one-on-one therapy?

One-on-one therapy is personalized, focusing solely on your needs, which can be ideal for in-depth, private work with a therapist.

Online group therapy, however, offers a sense of community and shared experience. In addition to learning from the therapist, members get to connect with others facing similar challenges. Group settings provide diverse perspectives and reduce isolation, which participants find valuable.

4. Are online groups effective?

Yes, studies show that online groups can be as effective as in-person groups. The online format provides convenience and accessibility while offering the same structured therapeutic benefits, especially for those who prefer the comfort of their home environment.

5. Will I have to share my personal journey in the group?

Sharing is encouraged but never forced. Participants are free to share only what they feel comfortable with, and many find that opening up gradually is natural and helpful for their own growth.

6. How do online therapy groups or support groups handle difficult emotions that arise?

The therapist leading the group is trained to manage challenging emotions. They provide tools and strategies for coping, helping participants process feelings safely.

7. Can I attend online therapy groups if I’m already in individual therapy?

Yes, many people find that group therapy superbly complements individual therapy, providing additional insights and social support, thus accelerating their healing. Also, users often join group therapy for a topic that they are not focusing on in their individual therapy sessions. Often, therapists themselves recommend their clients to group therapy for a specific area of their life.

8. How do I know if a support group is right for me?

If you’re looking for shared experiences and emotional support rather than structured therapeutic guidance, a support group may be ideal. Otherwise, consider a therapy group for a more structured approach.

You can also join more than one group if you feel it will benefit you, especially if each group focuses on a different aspect of your mental health journey.