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When Your Brain Won't Shut Off

When one thought keeps circling, this simple exercise can help you slow it down, look at it differently, and choose your next step.

Start with the thought

When your mind keeps replaying the same worry, problem, or “what if,” trying to force the thought away can sometimes make it feel even louder. Instead, slow it down and look at what your brain is telling you.

1. Name the thought

Write down the thought exactly as it is showing up. Try not to edit it or judge it.

2. Ask: Is this a fact or a fear?

Notice what you actually know right now versus what your brain is predicting, assuming, or worrying might happen.

3. Look for another possibility

Ask yourself what else could be true. You are not trying to force positive thinking — just making room for a more balanced view.

4. Decide whether there is something to do

If there is a practical step you can take, identify one small action. If there is nothing you can do right now, give yourself permission to set the thought down for a while.

Try asking yourself:

“What do I actually know right now — and what is my brain filling in?”

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Use the printable tool when your thoughts are circling and you need help slowing them down.

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