Unloop Your Mind A Practical Playbook to Defuse Catastrophic Thoughts and Reclaim Calm E-Book
Dominic Collins
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If your head keeps replaying the same what‑ifs on a loop, you don’t need theory—you need moves that break the pattern. Unloop Your Mind is a clear, supportive guide that turns anxious churn into steady focus using short, repeatable drills you can do anywhere. In minutes a day, you’ll learn to tag sticky thoughts, reality‑test scary stories, and shift attention on command. The program blends CBT‑style micro‑exercises, grounding, and attention training into a cadence you can actually keep.
Inside you’ll use a 2‑minute reset for sudden spikes, a friction‑free thought log, time‑boxed “containment” for mental noise, anchor phrases that steady your body, and an evening wind‑down that clears residue before sleep. Real‑life scripts show how to apply the tools at work, with family, and during big decisions—no jargon, no judgment, just practical help.
By the final pages you’ll have a pocket routine for high‑stress moments and a simple weekly check‑in that locks in momentum. Open to page one and start turning mental static into signal—today.
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Veröffentlichungsjahr: 2025
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Dominic Collins
Unloop Your Mind A Practical Playbook to Defuse Catastrophic Thoughts and Reclaim Calm
Copyright © 2025 by Dominic Collins
All rights reserved. No part of this publication may be reproduced, stored or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise without written permission from the publisher. It is illegal to copy this book, post it to a website, or distribute it by any other means without permission.
This novel is entirely a work of fiction. The names, characters and incidents portrayed in it are the work of the author's imagination. Any resemblance to actual persons, living or dead, events or localities is entirely coincidental.
Dominic Collins asserts the moral right to be identified as the author of this work.
Dominic Collins has no responsibility for the persistence or accuracy of URLs for external or third-party Internet Websites referred to in this publication and does not guarantee that any content on such Websites is, or will remain, accurate or appropriate.
Designations used by companies to distinguish their products are often claimed as trademarks. All brand names and product names used in this book and on its cover are trade names, service marks, trademarks and registered trademarks of their respective owners. The publishers and the book are not associated with any product or vendor mentioned in this book. None of the companies referenced within the book have endorsed the book.
First edition
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Contents
1. Chapter 1
2. Chapter 1: Understanding Your Anxieties
3. Chapter 2: The Cycle of Overthinking
4. Chapter 3: Grounding Exercises for Everyday Anxiety
5. Chapter 4: Breaking the Thought Loop
6. Chapter 5: Learning to Reality-Test Your Thoughts
7. Chapter 6: The Power of Anchor Phrases
8. Chapter 7: Time-Boxing for Mental Clarity
9. Chapter 8: Transforming Catastrophizing into Realism
10. Chapter 9: The Two-Minute Reset
11. Chapter 10: Creating Your Thought Log
12. Chapter 11: Evening Wind-Down Rituals
13. Chapter 12: Putting It All Together
14. Chapter 13: Real-Life Scripts for Anxious Moments
15. Chapter 14: Weekly Check-Ins to Maintain Momentum
16. Chapter 15: Cultivating a Support System
17. Chapter 16: Moving Forward: Your Ongoing Journey
18. Chapter 1: Understanding Your Anxieties
19. Chapter 2: The Cycle of Overthinking
20. Chapter 3: Grounding Exercises for Everyday Anxiety
21. Chapter 4: Breaking the Thought Loop
22. Chapter 5: Learning to Reality-Test Your Thoughts
23. Chapter 6: The Power of Anchor Phrases
24. Chapter 7: Time-Boxing for Mental Clarity
25. Chapter 8: Transforming Catastrophizing into Realism
26. Chapter 9: The Two-Minute Reset
27. Chapter 10: Creating Your Thought Log
28. Chapter 11: Evening Wind-Down Rituals
29. Chapter 12: Putting It All Together
30. Chapter 13: Real-Life Scripts for Anxious Moments
31. Chapter 14: Weekly Check-Ins to Maintain Momentum
32. Chapter 15: Cultivating a Support System
33. Chapter 16: Moving Forward: Your Ongoing Journey
1
Chapter 1
Table of Contents
2
Chapter 1: Understanding Your Anxieties
What is Anxiety?
Why Do We Feel Anxious?
The Role of Thoughts
Understanding Personal Triggers
3
Chapter 2: The Cycle of Overthinking
Understanding Overthinking
The Signs of Overthinking
The Effects of Overthinking on Daily Life
The Neuroscience Behind Overthinking
Breaking the Cycle of Overthinking
Previewing Solutions and Next Steps
4
Chapter 3: Grounding Exercises for Everyday Anxiety
Understanding Grounding Techniques
The 5-4-3-2-1 Technique
Body Awareness Techniques
Visualization Techniques
Everyday Applications of Grounding Exercises
5
Chapter 4: Breaking the Thought Loop
Understanding Thought Loops
The Role of Awareness in Disruption
Techniques to Disrupt the Cycle
Reframing Negative Thoughts
Creating a Calming Routine
Seeking Support and Accountability
6
Chapter 5: Learning to Reality-Test Your Thoughts
Understanding Reality Testing
The ABC Model of Cognitive Behavioral Therapy
Asking the Right Questions
Gathering Evidence
Reframing Your Thoughts
Incorporating Reality Testing into Daily Life
7
Chapter 6: The Power of Anchor Phrases
Understanding Anchor Phrases
Creating Your Own Anchor Phrases
Implementing Anchor Phrases in Daily Life
Real-Life Scenarios for Anchor Phrases
Troubleshooting Common Challenges
8
Chapter 7: Time-Boxing for Mental Clarity
Understanding Time-Boxing
Implementing Time-Boxing in Daily Life
Managing Triggered Thoughts
Overcoming Obstacles with Time-Boxing
Concluding the Time-Boxing Journey
9
Chapter 8: Transforming Catastrophizing into Realism
Understanding Catastrophizing
The Power of Reality Testing
Reframing Your Thoughts
Developing a Thought Log
Practical Grounding Exercises
10
Chapter 9: The Two-Minute Reset
Understanding the Need for a Reset
How to Perform a Two-Minute Reset
Incorporating the Reset into Daily Life
Tracking Your Progress
11
Chapter 10: Creating Your Thought Log
Understanding the Purpose of a Thought Log
Setting Up Your Thought Log
Logging Your Thoughts Without Judgment
Analyzing Your Thoughts
Using Your Thought Log for Problem Solving
Maintaining Consistency with Your Thought Log
12
Chapter 11: Evening Wind-Down Rituals
The Importance of Evening Wind-Down Routines
Creating Your Perfect Evening Routine
Soothing Practices for Your Nightly Ritual
Integrating Grounding Techniques
13
Chapter 12: Putting It All Together
Reflecting on What You’ve Learned
Crafting Your Personalized Routine
Implementing Your Routine in Daily Life
Using Your Tools in High-Stress Situations
Checking In and Adjusting Your Plan
Reinforcing Positive Habits
14
Chapter 13: Real-Life Scripts for Anxious Moments
Preparing for a Tough Conversation
Dealing with Anxiety at Work
Navigating Family Gatherings
Making Big Decisions
15
Chapter 14: Weekly Check-Ins to Maintain Momentum
The Importance of Weekly Check-Ins
Creating a Weekly Check-In Routine
Questions to Guide Your Reflection
Celebrating Your Progress
Adjusting Your Strategies for Improvement
Building Your Long-Term Reflection Habit
16
Chapter 15: Cultivating a Support System
The Importance of Connection
Identifying Your Support Network
Communicating Your Needs
Fostering Uplifting Relationships
Creating a Routine of Check-ins
The Role of Professionals
Evaluating Your Support System
17
Chapter 16: Moving Forward: Your Ongoing Journey
Reflecting on Your Journey
Building a Resilience Toolkit
Daily Practices for Maintaining Calm
Knowing When to Seek Support
Setting Goals for the Future
Creating a Supportive Environment
Wrapping It Up: Moving Forward with Clarity
Reflecting on Your Journey
Integrating Your Tools
Staying Connected
Embracing Continuous Growth
