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Overthinking shows up in different ways. Start with the one that sounds most like you.
The Open Sky Method is a free, spoken self-help course in eight lessons, built on published research on worry and rumination. It works on the habit of chasing thoughts, not on what the thoughts are about, so the course is the same wherever you start. Each page below explains how the loop shows up for that kind of overthinking, what the course does about it, and when to get more help.
- Overthinking everythingDecisions, conversations and what-ifs that run on long after they’re useful.
- Anxiety and worryThe what-ifs about what’s ahead, and the checking and reassurance that come with them.
- RuminationGoing over things again and again, asking why, and never quite getting there.
- Replaying the pastOld conversations, embarrassing memories and shame that keep coming back.
- Negative thoughtsThe same harsh thoughts on repeat, and the spiral that follows them.
- Pure O and intrusive thoughtsUnwanted thoughts that horrify you, and why ERP with a clinician comes first.
Prefer to read first? The guides to overthinking cover the ideas in plain language. For what the course is, who it’s for and its limits, see About.
Lesson 1 takes the loop apart out loud and gives you your first practice in letting a thought pass.
Try Lesson 1 freeA spoken, 40-minute lesson with an AI guide who asks you questions as you go. No account needed. How the 8 weeks work.
This is self-help education, not therapy, and it isn’t a crisis service. If you’re thinking about ending your life or you’re not safe, call or text 988 in the US and Canada, call Samaritans on 116 123 in the UK and Ireland, or find a free line at findahelpline.com. More lines are on the help page.