Free 7-day workbook
The Overthinking ResetA free workbook to quiet racing thoughts
Replaying every conversation? Lying awake running through tomorrow? Learn the same tools our therapists teach in session, ten minutes a day, and feel the difference by next week.
- A 2-minute quiz that shows which kind of overthinker you are and where to start
- 7 short daily exercises from CBT, ACT and DBT, with fill-in worksheets
- A bedtime routine that parks tomorrow’s worries before lights out
- Bonus: a 60-second SOS card for your phone’s lock screen
Get your free workbook
Tell us where to send it and it opens right away, plus the bonus SOS card.
100% free. We never share your email.
Sound familiar?
Four Ways Overthinking Shows Up
Most people recognize themselves in at least one of these. The workbook’s quiz tells you which one is running the show, and which two days to start with.
The Replayer
“Why did I say that?”
You re-run conversations and small mistakes for days, looking for what went wrong.
The Rehearser
“What if it all goes wrong?”
You plan for disasters that haven’t happened, and an unanswered text means the worst.
The Second-Guesser
“Did I pick the wrong one?”
Small choices take forever, and even after you decide, the doubt keeps going.
The Night Owl
“Why now, at 2am?”
You’re tired all day, then wide awake the moment your head hits the pillow.
Take a look inside
A Workbook You’ll Actually Use
Not a list of tips you’ll forget by tomorrow. Every page gives you something to do, write or keep.
Your week
Seven Days, Ten Minutes Each
One tool a day, in plain language, with a worksheet to practice it.
Name the loop
Step out of a spiraling thought in about ten seconds.
Worry window
Give worry 15 minutes a day so it stops taking all day.
Check the story
Three CBT questions that find the most accurate version.
Calm the body
Three quick resets for when logic can’t get a word in.
One small step
Turn the thing you keep circling into one doable action.
Like a friend
Quiet the harsh inner critic that keeps the loop running.
Park it
A bedtime brain dump so you can actually fall asleep.
Keep what works
Your tracker shows which tools help you most.
Free bonus
The 60-Second SOS Lock Screen
When you’re mid-spiral, you won’t remember a workbook. You will see your phone. Set this card as your lock screen and the six steps are there every time you reach for it.
It comes with your workbook download.
Made by therapists, not a content team
The Tools We Use in Session
Our licensed therapists help teens, adults and couples with anxiety, stress and overthinking every day, in Scottsdale, Tempe and online across Arizona. This workbook puts a few of those tools in your hands.
“Super chill vibe and actually helpful. I’ve learned a lot about myself and how to deal with anxiety without feeling like I’m being lectured.”
Carlo A.
“The therapists here are incredibly compassionate and skilled. I’ve felt truly seen and supported throughout my healing journey.”
Hanna I.
Questions
Before You Download
Is it really free?
Yes. No payment and no catch. Enter your first name and email and the workbook opens on this page right away.
Who is it for?
Teens and adults who replay conversations, rehearse worst cases, second-guess decisions or lie awake thinking. You don’t need a diagnosis to use it.
Do I have to print it?
No. Printing makes the worksheets easier to fill in, but you can answer in a notes app or a notebook just as well.
Is this the same as therapy?
No. It’s a self-help starting point. If racing thoughts keep you up most nights or get in the way of work, school or relationships, talking with a therapist can help a lot. We offer a free phone consultation to see if we’re a good fit.
This workbook is general education, not a substitute for professional care. If you are in crisis, call or text 988 or call 911.
