How to stop overthinking, in eight spoken sessions

Thoughts are weather.
Let them pass.

For the worrier who runs every what-if, and the replayer who can’t let the past go. A guide talks you through each session out loud, stops to ask you things, and shapes what comes next around your answers.

It’s self-help, not therapy, and it asks for no willpower. It’s free, and you can start without signing up.

Start here

Session 1 · The trap

Your eight weeks

How it works
Anywhere from four days to two weeks.

    Each week, one spoken session of about forty minutes. On the days in between, a few minutes of practice. If you’d like, one email a day at a time you pick, with that day’s practice in it.

    Practices

    Use them any day, in any order.

    Before we begin

    • This is a self-help course, not therapy. It’s educational. It doesn’t diagnose or treat any condition, and it isn’t a substitute for a doctor, psychologist or counsellor.
    • Your guide is an AI, not a person. It can misunderstand you or get things wrong. Use your own judgement.
    • It isn’t for emergencies. If you’re thinking about ending your life, harming yourself, or you’re not safe, stop and contact help now: 988 in the US and Canada, Samaritans on 116 123 in the UK and Ireland, or findahelpline.com. The Need help now button is always at the top.
    • Check with your clinician first if you’re currently in treatment, or have a history of trauma, psychosis, or severe depression. If a session stirs up more than feels manageable, stop. You can come back any time.
    • What you say is sent to an AI model, through providers that don’t keep it or train on it, to write the guide’s replies and tailor the session. We don’t store it.

    00:00

    Postpone a loop

    Notice the trigger thought. Don’t unpack it. Just name its headline.