By Frank Lucasale 
You recognize the sensation.
It’s late at night, the house is still, and yet your mind is as awake as it is wired — racing marathons through what happened or what may never occur. The “what-ifs,” the “should-haves,” the whole mental merry-go-round just refuses to slow down.
I’ve lost count of how many times I’ve been there.
Lying in bed, gazing up at the ceiling, replaying arguments that ended hours before. My body is tired, but my mind? They’re hosting an all-night conference.
What I’ve picked up on over the years is that there are times when you don’t need to struggle against your thoughts — you just need to find a pause long enough to catch your breath.
And of all the gentle ways to do that, one of them is through words. Not forced mantras or affirmations, but simple, earthy truths that remind you to return to now.
And so here are ten quotations that serve as soft brakes — little anchors to calm your frantic thoughts, reboot your brain from fear, and silence that inner critic that never seems to sleep.
The Anchor: 10 Quotes to Silence Your Inner Critic
“You must live in the present, launch yourself on every wave, find your eternity in each moment.”
— Henry David Thoreau
Each time I read this, it is like taking a deep breath.
You don’t have to manage tomorrow or repair yesterday. Just take this one wave. That’s how to immediately bring yourself back to earth — by returning to where your feet are.
“I’ve had a lot of worries in my life, most of which never happened.”
— Mark Twain
This one hurts because it’s true.
We construct whole catastrophe films in our minds, and 99% of them never make it to the cinema of real life. Take this to heart when you find yourself spiraling — it’s how you end the mental carousel before it spins around again.
“Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.”
— Thích Nhất Hạnh
When I feel the anxiety start to rise, I return to my breath.
It’s not about fleeing the storm; it’s about knowing you’re the sky, not the cloud. Take a few deep inhales, and you’ll sense it — that quiet calm that starts to settle my racing mind.
“You are not your mind.”
— Eckhart Tolle
This quote revolutionized my life.
There’s a point when you catch your thoughts instead of being overwhelmed by them — and all of a sudden, you’re liberated. This is the most peaceful means of silencing the inner critic: by understanding it’s not really you speaking.
“The most difficult thing is the decision to act; the rest is merely tenacity.”
— Amelia Earhart
Excessive thinking usually masquerades as preparation.
But occasionally the best exit from fretting is through action — one tiny, gentle step in a new direction. That’s the easy mental adjustment for fretting: doing instead of cogitating endlessly.
“Attachment is the root of suffering.”
— Buddha
Each time I cling too hard — to schedules, to people, to results — my worries constrict along with them.
When I release my hold, peace returns. This is the most authentic way to restore brain from fear — by letting go of what you can’t control.
“Do not be satisfied with the stories that come before you. Unfold your own myth.”
— Rumi
Rumi reminds me always to be kind to myself.
It’s fine that you’re still learning to live slower, softer. Self-kindness isn’t excess — it’s the source of strength. That’s how to ground yourself in an instant when life gets too loud.
“You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face.”
— Eleanor Roosevelt
At times, I reread this on the days my fear is louder than logic.
Every time you decide to breathe through it rather than fleeing, you deepen your roots. That’s how you end the mental merry-go-round — not by sidestepping fear, but by acquainting yourself with it.
“If you can’t feed a hundred people, feed just one.”
— Mother Teresa
When the world gets too big, begin small.
Send a text, water a plant, breathe once. Small, actual things ground you back to earth. They soothe my frantic thoughts quicker than any elaborate scheme ever could.
“When I let go of what I am, I become what I might be.”
— Lao Tzu
This one is like a slow breath.
It’s a reminder that peace doesn’t come from control — it comes from surrender. The next time your brain won’t stop listing what-ifs, quiet the inner critic by whispering: “I’m allowed to let go.”
How to Use These Anchors
Here’s something simple I started doing last year:
I stuck my favorite quote on a Post-it note and placed it on my computer. Whenever my mind begins to spin, I look at it — a little reminder to switch channels.
That’s basically the idea. You’re not shutting off your thoughts. You’re simply redirecting them gently — like turning down the volume when a song turns too loud.
It’s an easy mind flip for anxiety: rather than “How do I prevent thinking?” try “What thought do I wish to water?”
You may even take a photo of one quote and set it as your phone background, or begin your day by reading one aloud. It’s amazing how some real-word sentences can flip your entire mood.
Your Mind Deserves Quiet
Overthinking is not a weakness; it’s simply your brain attempting a little too hard to guard you.
You may thank it — and then instruct it to rest.
Even if all feels knotted up and noisy, keep in mind: you always possess an anchor. A break. A breath. A passage that waits quietly for you to return to it.
So, take a deep breath.
Which one of these quotes spoke to you most today?
Share it in the comments — because your words might be the anchor someone else needs tonight.