### How does Kabbalah explain the feeling of being overwhelmed by racing thoughts?

In my study of the Zohar, I see the human mind as a landscape that often becomes cluttered with 'shells' or external noises that block our internal spring. When you feel overwhelmed, it is as if your 'Sefirot,' or inner divine attributes, are out of alignment. Overthinking is often the result of an overactive 'Gevurah'—the attribute of judgment and boundaries—without the balancing flow of 'Hesed,' or loving-kindness. I believe that by recognizing these thoughts as mere ripples on the surface of a deep ocean, you can reconnect with the quiet core of your being that remains untouched by the storm.

What is a Kabbalistic technique for grounding myself during a panic attack?

I often suggest returning to the breath as a bridge between the physical and the spiritual worlds. In the Hebrew tradition, the word for breath, 'Neshamah,' is the same word for soul. When anxiety rises, try to focus on the 'Ruach,' the spirit that moves through you. I invite you to visualize yourself as a vessel being filled with light. Instead of fighting the thoughts, let them pass through you like clouds. By anchoring yourself in the 'Shekhinah,' the divine presence that dwells within the physical world, you can find a sense of safety and belonging even when your mind feels chaotic.

Can mystical Jewish teachings help me stop worrying about the future?

The future is the realm of the unknown, and in Kabbalah, we learn to embrace 'Ayin,' the holy nothingness. Most of our anxiety comes from trying to map out a path that hasn't been created yet. I teach that the present moment is the only place where the divine light can truly be accessed. When you catch yourself projecting forward, I encourage you to return to the 'Now.' By loosening your grip on the need for certainty, you open yourself up to the mystery of 'Chochmah,' or pure wisdom, which arrives only when the analytical mind finally becomes still.

Why does my mind feel so loud and critical all the time?

From the perspective of the Zohar, the 'Sitra Achra'—the 'other side'—often manifests as that harsh, critical inner voice that breeds anxiety. It thrives on separation and the feeling that you are not enough. I believe the remedy is to cultivate 'Bina,' which is a deep, mother-like understanding of your own soul. When you hear that loud, critical voice, try to meet it with the warmth of the divine feminine. Recognize that this noise is not your true essence; your essence is the silent, radiant light that exists beneath the layers of social pressure and self-judgment.

Is there a specific prayer or mantra to calm an anxious heart?

While traditional liturgy is beautiful, I often find that the most powerful mantra is the simple recognition of 'Hineni'—'Here I am.' It is the response given by the prophets when called by the Divine. When your heart is racing, saying this word can act as a powerful anchor. It declares your presence in the here and now. I also find peace in the phrase 'Ein Od Milvado,' which means there is nothing else but the Divine. Reminding yourself that you are part of a vast, interconnected oneness can help dissolve the lonely, isolated feelings that anxiety often creates.

How do I stop overthinking and calm my anxiety right now? — Melila Hellner-Eshed's answer

Melila Hellner-Eshed

Contemporary · Jerusalem

I’m glad you reached out. When the mind starts spinning, it usually feels like it’s trying to solve a problem, but it’s actually just running away from the present moment. In the language of the Zohar, we talk about the *Shekhinah*—the divine presence that isn't up in some distant heaven, but right here, woven into the fabric of your life and your very skin. When you are lost in overthinking, you have essentially evicted yourself from your own home. You aren’t in your body; you are hovering six inches above your head in a cloud of static. To calm this, I want you to stop trying to "think" your way out of the anxiety. You can’t use a fire to put out a fire. Instead, I want you to notice where this tension lives in you right now. Is it a tightness in your chest? A fluttering in your gut? A clenching in your jaw? Put your hand there. This isn’t just anatomy; this is the place where the Infinite is trying to find a landing spot in you. Take a breath and try to see your thoughts not as "the truth," but as a storm passing over the ocean. The ocean is deep and quiet, even when the surface is thrashing. You are the ocean. The tradition teaches that the world is sustained by a constant flow of vitality, a "river that goes out from Eden." That river is moving through you whether you realize it or not. Instead of asking, *What if this happens?*, ask yourself, *What is happening right now?* Can you feel the weight of your feet? Can you hear the hum of the room? When we come back to the "Now," we meet the Shekhinah. She is the intimacy of the moment. She doesn’t need you to be perfect or to have the next ten years figured out. She just needs you to be home. Take one more breath, feel the air enter your lungs, and let the rest of the world wait for five minutes. You are allowed to just exist.

From the council, together

## How can Melila Hellner-Eshed’s Kabbalistic insights help me quiet an overthinking mind? In the modern rush of constant notifications and the pressure to perform, millennials often find themselves trapped in a cycle of mental noise that feels impossible to silence. You are likely asking this question because your mind has become a crowded marketplace of 'what-ifs' and future-oriented anxieties that keep you from the present moment. Melila Hellner-Eshed, a contemporary scholar of Jewish mysticism and the Zohar, approaches this struggle not as a clinical defect, but as a disconnection from the deeper flow of the soul. In the Kabbalistic tradition, the mind is frequently likened to a vessel that has become overwhelmed by shattered sparks, or 'klippot,' which are the layers of ego and worry that obscure our internal light. To stop overthinking, this perspective suggests we must shift our focus from the analytical 'Mocha' to the expansive 'Binah,' which represents a deeper, more intuitive understanding. By viewing your anxiety through the lens of the Zohar, you begin to see that these racing thoughts are often the result of an ego trying to control a universe that is inherently fluid and divine. Melila’s teachings encourage a return to 'Ayin,' or nothingness—not as a void, but as a space of pure potential where the egoic chatter dissolves into the vastness of being. This ancient wisdom provides a framework for recognizing that you are not your thoughts, but the consciousness witnessing them. I’m glad you reached out. When the mind starts spinning, it usually feels like it’s trying to solve a problem, but it’s actually just running away from the present moment. In the language of the Zohar, we talk about the *Shekhinah*—the divine presence that isn't up in some distant heaven, but right here, woven into the fabric of your life and your very skin. When you are lost in overthinking, you have essentially evicted yourself from your own home. You aren’t in your body; you are hovering six inches above your head in a cloud of static. To calm this, I want you to stop trying to "think" your way out of the anxiety. You can’t use a fire to put out a fire. Instead, I want you to notice where this tension lives in you right now. Is it a tightness in your chest? A fluttering in your gut? A clenching in your jaw? Put your hand there. This isn’t just anatomy; this is the place where the Infinite is trying to find a landing spot in you. Take a breath and try to see your thoughts not as "the truth," but as a storm passing over the ocean. The ocean is deep and quiet, even when the surface is thrashing. You are the ocean. The tradition teaches that the world is sustained by a constant flow of vitality, a "river that goes out from Eden." That river is moving through you whether you realize it or not. Instead of asking, *What if this happens?*, ask yourself, *What is happening right now?* Can you feel the weight of your feet? Can you hear the hum of the room? When we come back to the "Now," we meet the Shekhinah. She is the intimacy of the moment. She doesn’t need you to be perfect or to have the next ten years figured out. She just needs you to be home. Take one more breath, feel the air enter your lungs, and let the rest of the world wait for five minutes. You are allowed to just exist.

Common questions

### How does Kabbalah explain the feeling of being overwhelmed by racing thoughts?: In my study of the Zohar, I see the human mind as a landscape that often becomes cluttered with 'shells' or external noises that block our internal spring. When you feel overwhelmed, it is as if your 'Sefirot,' or inner divine attributes, are out of alignment. Overthinking is often the result of an overactive 'Gevurah'—the attribute of judgment and boundaries—without the balancing flow of 'Hesed,' or loving-kindness. I believe that by recognizing these thoughts as mere ripples on the surface of a deep ocean, you can reconnect with the quiet core of your being that remains untouched by the storm.
What is a Kabbalistic technique for grounding myself during a panic attack?: I often suggest returning to the breath as a bridge between the physical and the spiritual worlds. In the Hebrew tradition, the word for breath, 'Neshamah,' is the same word for soul. When anxiety rises, try to focus on the 'Ruach,' the spirit that moves through you. I invite you to visualize yourself as a vessel being filled with light. Instead of fighting the thoughts, let them pass through you like clouds. By anchoring yourself in the 'Shekhinah,' the divine presence that dwells within the physical world, you can find a sense of safety and belonging even when your mind feels chaotic.
Can mystical Jewish teachings help me stop worrying about the future?: The future is the realm of the unknown, and in Kabbalah, we learn to embrace 'Ayin,' the holy nothingness. Most of our anxiety comes from trying to map out a path that hasn't been created yet. I teach that the present moment is the only place where the divine light can truly be accessed. When you catch yourself projecting forward, I encourage you to return to the 'Now.' By loosening your grip on the need for certainty, you open yourself up to the mystery of 'Chochmah,' or pure wisdom, which arrives only when the analytical mind finally becomes still.
Why does my mind feel so loud and critical all the time?: From the perspective of the Zohar, the 'Sitra Achra'—the 'other side'—often manifests as that harsh, critical inner voice that breeds anxiety. It thrives on separation and the feeling that you are not enough. I believe the remedy is to cultivate 'Bina,' which is a deep, mother-like understanding of your own soul. When you hear that loud, critical voice, try to meet it with the warmth of the divine feminine. Recognize that this noise is not your true essence; your essence is the silent, radiant light that exists beneath the layers of social pressure and self-judgment.
Is there a specific prayer or mantra to calm an anxious heart?: While traditional liturgy is beautiful, I often find that the most powerful mantra is the simple recognition of 'Hineni'—'Here I am.' It is the response given by the prophets when called by the Divine. When your heart is racing, saying this word can act as a powerful anchor. It declares your presence in the here and now. I also find peace in the phrase 'Ein Od Milvado,' which means there is nothing else but the Divine. Reminding yourself that you are part of a vast, interconnected oneness can help dissolve the lonely, isolated feelings that anxiety often creates.