Overthinking feels productive—but it’s really a mental treadmill. Andrew and Cat share simple, science-backed ways to break rumination loops, calm anxiety, and take clear next steps.Big ideasOverthinking ≠ problem-solving. It’s a certainty-seeking loop fueled by anxiety.Awareness is step one. “I’m trying to change what can’t be changed” stops past-focused spirals.Name it to tame it. Label the pattern (“I’m catastrophizing” / “Amy* is yapping again”) to reduce its grip.*Amy = your “amygdala alarm”—a playful mental cue.Interrupt the loop. Pattern-breakers (breath, movement, grounding) shift brain states.Get it out of your head. Journal, voice-notes, therapist, trusted friend—externalize the swirl.You already know more than you think. Get still; your body’s “yes/no” shows up fast.Action ends rumination. Any small next step beats spinning in maybe-land.The Anti-Overthinking PlaybookSpot it: “I’m looping.” (Awareness)Label it: “This is catastrophizing / future-tripping / should-storming.” (Name to tame)Pattern break (pick one):Box breathing 4–4–4–4 (1–2 min)5–4–3–2–1 grounding (see/hear/feel)10–15 minute walk (movement beats rumination)Hand on heart, slow breaths (drop from head → body)Externalize: 60-second brain dump (paper or voice note). If it’s still noisy, share with a therapist or trusted person.Choose one: Flip a coin or ask: “What would Future Me thank me for?” Notice your gut reaction → decide.Micro-action: One concrete step within 5–10 minutes (email, calendar block, checklist start).If it returns: Repeat. You’re building a new habit, not chasing perfection.Quick scripts & mental cuesSleep cue: Silently repeat, “I’m not thinking” for ~60–90 seconds; return to breath when you drift.Yappy-dog reframe: “Thanks, Amy. Into the crate you go—I’ll revisit this at 4pm.” (Schedule the worry window.)Self-compassion: “I’m worrying because I care. I can choose peace by taking one small action.”Tools Cat & Andrew use“Worry window” (10–15 min/day) to contain ruminationMovement first: short walk, light chores, or stretching whenever loops startCoin-toss clarity to surface true preferenceHeart-breath check-in before decisionsReframes to keepNo wrong choices. Every decision is a result or a lesson. Both move you forward.Indecision is a decision. You’re choosing anxiety over momentum—pick a tiny step instead.GlimmersCat: A three-day weekend to reset and prep for Andrew’s visit.Andrew: Packing to fly out—looking forward to time together.Resources mentioned (friendly starting points)Nonviolent Communication — Marshall B. Rosenberg (for clear needs/requests)Grounding & breath practices (box breathing, 5-4-3-2-1)Stay connectedQuestions, coaching, or topic requests: [email protected] episodes & freebies: fiveyearyou.comIG: @fiveyearyouAffiliate note: As Amazon...

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