Being 'in your head' means your attention is stuck up in the narration — planning, judging, rehearsing — instead of down in the actual room you're standing in. The world is happening; you're watching a commentary about it.
You can't think your way out of your head. That's the trap — using the head to fix the head just feeds it. The exit is a different channel entirely: sensation. What do your feet feel right now? The temperature of the air? The weight of your own hands? That's not woo. That's attention leaving the loop and landing in the real.
Do it on purpose, often, for ten seconds at a time, and something retrains. The head stops being the only room you live in. You get the rest of your life back — the part that was happening while you were busy narrating it.
This isn't about silencing the mind forever. The mind is useful. It's about no longer being trapped inside it.
Usually because the head felt safer than the world at some point — so attention learned to hide up there. It's a habit, not a flaw, and habits retrain. Each time you drop attention into the body, you teach it there's another place to live.