If you’ve ever been told you’re “too much”—too needy, too emotional, too sensitive—this episode is for you. In today’s episode, I’m breaking down the real reason you feel too much and believe it, why this belief keeps you stuck in the anxious attachment cycle, and how you can finally change it.

We’ll explore how this “too much” belief shows up in dating, relationships, and everyday life—often leading to overthinking, people-pleasing, defensiveness, or shutting down. And I’ll teach you the first step in rewiring your brain so you can calm your nervous system, trust yourself, and confidently show up as the person you want to be.

Key Takeaways

• You are not too much — you just have an unmanaged anxious attachment cycle.
• Feeling “too much” is learned from past experiences and repeated thoughts that became a belief.
• This belief fuels fear, self-doubt, people-pleasing, emotional reactivity, and low self-worth.
• Your thoughts create your feelings → your feelings drive your actions → your actions create your results.
• You can interrupt this cycle by using The Secure Method:

🧠 Thought Work in Action

To rewire your brain, start with thought ladders:

• Current thought: “I am too much.”
• Bridge thoughts to practice:
  • “I am not too much for my people.”
  • “Some people will love me for who I am.”
  • “I have anxious attachment and I am enough.”
• Secure thought to aim for: “I am enough. I am worthy.”

Practice these thoughts daily—on sticky notes, alarms, or journaling—to build new beliefs over time.

🛠️ Practical Steps to Try

1. Notice & Name Your Cycle:
   • What triggers you?
   • What anxious thoughts come up?
   • How do they make you feel?
   • What actions do you take (or avoid)?
   • What result does this create?
2. Pause Before Reacting: Validate your feelings, offer yourself kindness, and ask:
   • “What do I need right now to feel safe?”
3. Practice Secure Thoughts: Use thought ladders to slowly teach your brain new beliefs.

❤️ Remember

• You are NOT your anxious attachment.
• You are not “too much.”
• You can rewire your brain and create secure, healthy habits in relationships.
• You are worthy, lovable, and enough—exactly as you are.

📩 Work With Me

You don’t have to do this work alone! ✨ Schedule a FREE 1-hour consultation → amberlynn@takingbackherbrain.com ✨ Join my 12-week coaching program to stop your anxious attachment cycle, build confidence, and finally feel secure in your relationships and life.

Links and Resources:

• Get my free Guide: Calming Your Anxious Attachment
• Linktree to all things happening now: https://linktr.ee/takingbackherbrain

Let’s Connect:

• Follow me on instagram: @anxiousattachmentsolution
• Follow me on Facebook: Anxious Attachment Solution Life Coach Amber
• Follow me on substack: @takingbacherbraincoaching

Email me at Amberlynn@takingbackherbrain.com for a free one hour consultation