Anxiety can feel like a runaway train—fast, loud, and impossible to stop. Overthinking adds fuel to the fire, looping through the same thoughts until your mind is exhausted. In search of peace, many people are turning to Ho’oponopono, a simple yet profound Hawaiian practice of healing and forgiveness. But can it really help calm anxiety and quiet the mind?

Let’s explore how this ancient technique may be the balm your overactive thoughts have been seeking.

What Is Ho’oponopono?

Ho’oponopono (pronounced ho-oh-po-no-po-no) is a traditional Hawaiian practice that focuses on reconciliation, forgiveness, and clearing of negative energy. The modern form, made widely known by Dr. Ihaleakala Hew Len, uses four simple phrases repeated like a mantra:

“I’m sorry. Please forgive me. Thank you. I love you.”

These phrases aren’t necessarily directed at others, but toward yourself and your inner consciousness where emotions, memories, and patterns often lie buried.

Before we connect the dots, let’s look at what happens during anxiety and overthinking:

Your mind constantly replays past events or worries about the future.

You may feel trapped in a cycle of “what-ifs” and self-blame.

There’s often a sense of internal conflict or unresolved emotion.

Over time, this state creates mental noise, emotional fatigue, and even physical symptoms like restlessness or insomnia.

How Ho’oponopono Helps

Ho’oponopono doesn’t directly “solve” your problems but it can change your relationship with your thoughts. Here’s how:

1. It interrupts the loop.

Repeating the four phrases acts like a mental pattern disruptor. Instead of continuing the worry cycle, your brain gets a gentle, healing message. It’s like pressing pause on an anxious thought.

2. It creates emotional space.

By saying “I’m sorry” and “Please forgive me,” you acknowledge the inner tension without judgment. This softens emotional resistance.

3. It builds self-compassion.

Overthinking often comes from a place of fear or self-criticism. The phrases “Thank you” and “I love you” introduce kindness into that inner dialogue, promoting emotional safety.

4. It invites surrender.

Ho’oponopono is rooted in the idea that healing happens when we stop trying to control everything. This practice shifts focus from “fixing” to cleansing and letting go.

A Simple Ho’oponopono Practice for Anxiety

Here’s how you can try it when you feel overwhelmed:

1. Find a quiet space. Sit or lie down comfortably.

2. Take a few deep breaths.

3. Think of the anxious thought or feeling without judgment.

4. Silently or out loud, repeat the four phrases slowly:

     “I’m sorry. Please forgive me. Thank you. I love you.”

5. Repeat for 5–10 minutes, or until you feel a shift.

6. Close with gratitude for taking time to nurture yourself.

You don’t need to analyze or understand everything. The idea is to cleanse and release—not fix or force.

Realistic Expectations

While Ho’oponopono can be deeply calming, it’s not a replacement for therapy, medical care, or other mental health tools. However, as a daily ritual or an emotional first-aid kit, it can help you feel more centered, grounded, and emotionally free.

Final Thoughts

In a world where overthinking is common and anxiety widespread, Ho’oponopono offers a gentle whisper of peace:

> “You are enough. You are healing. You are loved.”

It invites us to release the stories we cling to and return to a place of inner harmony.

So, the next time your mind spirals with worry, pause and whisper the four phrases. Sometimes, healing begins not with action, but with intention.