Stop Overthinking Cheat Sheet - Dr. Rajan Shastri

Can't stop replaying conversations? Mind racing at 2AM? Stuck in a loop of "what if"?

Overthinking is not a personality flaw. It is a learned mental habit — and like all habits, it can be unlearned.

Most people try to "think their way out" of overthinking. That makes it worse. This guide shows you exactly what to do instead.

Inside this 6-page guide you'll find:

→ Why your brain gets trapped in the overthinking loop — the science explained

→ 5 clinically-proven techniques used in CBT and ACT therapy

→ Scheduled Worry Time — how to contain your anxiety to 15 minutes a day

→ Thought Defusion (ACT Method) — how to stop believing every thought you have

→ The 2-Year Rule — a decision framework that eliminates 80% of worries instantly

→ The Brain Dump Method — get it out of your head and onto paper

→ Pattern Interrupt — break the physical state to break the mental loop

→ 5 daily habits that reduce overthinking long-term

→ When overthinking is a sign of something deeper — and when to see a psychiatrist.

Every technique in this guide is evidence-based and drawn from cognitive behavioural therapy and acceptance and commitment therapy — the same tools used in clinical psychiatric practice.

Save it. Use it the next time the loop starts.

— Dr. Rajan Shastri, MD Psychiatry