The Unspiral Blog

One tool at a time.

Short, practical reads for the overthinking mind — the same tools that go in the kit, free to read here.

How to Stop Overthinking: A Complete, Practical Guide

Learn how to stop overthinking with evidence-informed, practical tools — close the loop, quiet the 2am spiral, and make decisions without 14 open tabs.

June 29, 2026Read →

Guides·14 min read

Can't Sleep Because of Overthinking? How to Quiet Your Mind at Night

Can't sleep because of overthinking? Here's how to quiet a racing mind at night — 8 evidence-based techniques to stop the 2am spiral and finally rest.

June 28, 2026Read →

Guides·13 min read

Decision Paralysis: Why You Can't Decide (and How to Decide Faster)

A practical guide to decision paralysis: why you can't decide, the science behind overthinking, and 8 tools to help you commit faster — and with less regret.

June 27, 2026Read →

Guides·11 min read

How to Stop Replaying Conversations in Your Head

A practical, CBT-informed guide to stop replaying conversations in your head, quiet the cringe loop, and break rumination about past social moments.

June 26, 2026Read →

Tools·3 min read

The Worry Window: How to Stop Worrying All Day

If your brain worries on a loop with no off switch, the worry window contains it to 15 minutes a day — so the other 23 hours and 45 minutes are yours.

June 24, 2026Read →

Tools·2 min read

Name It to Tame It: A 10-Second Tool for an Anxiety Spike

When a spiral starts building, naming the feeling out loud calms the alarm center in your brain. Here's the science and the exact script.

June 22, 2026Read →

Tools·2 min read

The 5-4-3-2-1 Reset for a 2am Spiral

When your mind is racing in the dark, this 60-second grounding technique pulls you out of your head and back into the room. Save it for tonight.

June 20, 2026Read →

Want every tool in one place?

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