{
  "site": "shrinq.com",
  "site_id": "shrinq",
  "network": "The Shrink Network",
  "role": "apply",
  "network_registry": "https://shrinknetwork.com/network.json",
  "concept_source": "https://shrinktionary.com/concepts.json",
  "author": {
    "@id": "https://shariqrefai.com/#person"
  },
  "reviewedBy": {
    "@id": "https://shariqrefai.com/#person"
  },
  "version": 2,
  "updated": "2026-07-23",
  "review_cadence": "quarterly",
  "next_review": "2026-10-01",
  "note": "shrinQ is the application layer of The Shrink Network. Pattern pages and free tools are structured educational content that other network sites can route into by canonical concept slug (from shrinktionary.com/concepts.json). Educational, not medical care.",
  "kinds": [
    {
      "id": "pattern",
      "label": "A named loop in the Pattern Library"
    },
    {
      "id": "free-tool",
      "label": "A guided exercise or self-check"
    },
    {
      "id": "router",
      "label": "An orientation or routing page"
    },
    {
      "id": "library",
      "label": "A hub or index page"
    },
    {
      "id": "program-overview",
      "label": "Overview of the shrinQ program"
    },
    {
      "id": "framework",
      "label": "The framework or methodology behind shrinQ"
    },
    {
      "id": "meta",
      "label": "About, editorial, or legal page"
    }
  ],
  "pages": [
    {
      "url": "https://shrinq.com/",
      "title": "shrinQ home",
      "kind": "router",
      "role": "front_door",
      "concept_ids": [
        "overthinking",
        "rumination",
        "anxiety"
      ],
      "audience": [
        "public"
      ],
      "published": "2026-06-15",
      "reviewed": "2026-07-23"
    },
    {
      "url": "https://shrinq.com/patterns/rumination-loop/",
      "title": "The Rumination Loop",
      "kind": "pattern",
      "concept_ids": [
        "rumination",
        "overthinking",
        "catastrophizing",
        "racing-thoughts",
        "metacognition"
      ],
      "audience": [
        "public"
      ],
      "published": "2026-06-23",
      "reviewed": "2026-07-23",
      "summary": "Why replaying the same worry feels productive but never decides anything, and how to work with it using the four-move pattern."
    },
    {
      "url": "https://shrinq.com/patterns/reassurance-loop/",
      "title": "The Reassurance Loop",
      "kind": "pattern",
      "concept_ids": [
        "reassurance-seeking",
        "intrusive-thought",
        "anxiety",
        "obsessive-compulsive-disorder"
      ],
      "audience": [
        "public"
      ],
      "published": "2026-06-23",
      "reviewed": "2026-07-23",
      "summary": "Why asking the same question brings relief that shrinks, and how to work with it using the four-move pattern."
    },
    {
      "url": "https://shrinq.com/patterns/avoidance-loop/",
      "title": "The Avoidance Loop",
      "kind": "pattern",
      "concept_ids": [
        "avoidance",
        "anxiety",
        "exposure",
        "safety-behavior"
      ],
      "audience": [
        "public"
      ],
      "published": "2026-06-23",
      "reviewed": "2026-07-23",
      "summary": "Why dodging a task drops anxiety briefly and trains you to avoid more, and how to work with it using the four-move pattern."
    },
    {
      "url": "https://shrinq.com/patterns/nighttime-loop/",
      "title": "The Nighttime Loop",
      "kind": "pattern",
      "concept_ids": [
        "insomnia",
        "sleep",
        "worry",
        "anxiety"
      ],
      "audience": [
        "public"
      ],
      "published": "2026-06-23",
      "reviewed": "2026-07-23",
      "summary": "Why the mind reactivates the moment you lie down and anxiety about sleep makes sleep harder, and how to work with it in four moves."
    },
    {
      "url": "https://shrinq.com/patterns/perfectionism-loop/",
      "title": "The Perfectionism Loop",
      "kind": "pattern",
      "concept_ids": [
        "perfectionism",
        "high-functioning-anxiety",
        "burnout"
      ],
      "audience": [
        "public"
      ],
      "published": "2026-06-23",
      "reviewed": "2026-07-23",
      "summary": "Why the standard rises every time you hit it until finishing and starting both stall, and how to work with it in four moves."
    },
    {
      "url": "https://shrinq.com/patterns/procrastination-loop/",
      "title": "The Procrastination Loop",
      "kind": "pattern",
      "concept_ids": [
        "procrastination",
        "avoidance",
        "self-regulation"
      ],
      "audience": [
        "public"
      ],
      "published": "2026-06-23",
      "reviewed": "2026-07-23",
      "summary": "Why avoiding the task feels good now, the relief shrinks, and the task gets harder to start."
    },
    {
      "url": "https://shrinq.com/patterns/why-you-keep-falling-into-old-patterns/",
      "title": "Why you keep falling into old patterns",
      "kind": "pattern",
      "concept_ids": [
        "habituation",
        "self-sabotage",
        "habit-formation"
      ],
      "audience": [
        "public"
      ],
      "published": "2026-07-03",
      "reviewed": "2026-07-23",
      "summary": "You swear this time will be different, stress hits, and the old routine runs anyway."
    },
    {
      "url": "https://shrinq.com/patterns/why-you-make-yourself-small/",
      "title": "Why you make yourself small",
      "kind": "pattern",
      "concept_ids": [
        "people-pleasing",
        "assertiveness",
        "boundaries",
        "self-silencing"
      ],
      "audience": [
        "public"
      ],
      "published": "2026-07-03",
      "reviewed": "2026-07-23",
      "summary": "You hedge, apologize, and take up less room to keep the peace. It costs more than it saves."
    },
    {
      "url": "https://shrinq.com/patterns/doomscrolling-loop/",
      "title": "The Doomscrolling Loop",
      "kind": "pattern",
      "concept_ids": [
        "doomscrolling",
        "digital-media",
        "anxiety",
        "attention"
      ],
      "audience": [
        "public"
      ],
      "published": "2026-07-06",
      "reviewed": "2026-07-23",
      "summary": "You open the app for one thing and keep swiping through bad news, more wound up than when you started."
    },
    {
      "url": "https://shrinq.com/free-tools/self-check/",
      "title": "Overthinking self-check",
      "kind": "free-tool",
      "concept_ids": [
        "overthinking",
        "rumination",
        "self-assessment"
      ],
      "audience": [
        "public"
      ],
      "published": "2026-06-15",
      "reviewed": "2026-07-23",
      "summary": "A two-minute check that shows you the shape of your own pattern. Free, no signup."
    },
    {
      "url": "https://shrinq.com/free-tools/thought-spiral-worksheet/",
      "title": "Thought-spiral worksheet",
      "kind": "free-tool",
      "concept_ids": [
        "cognitive-restructuring",
        "rumination",
        "overthinking"
      ],
      "audience": [
        "public"
      ],
      "published": "2026-06-15",
      "reviewed": "2026-07-23",
      "summary": "A one-page tool for the middle of a spiral, not for later when you're calm."
    },
    {
      "url": "https://shrinq.com/free-tools/panic-reset-guide/",
      "title": "Panic reset guide",
      "kind": "free-tool",
      "concept_ids": [
        "panic-attack",
        "grounding-techniques",
        "anxiety"
      ],
      "audience": [
        "public"
      ],
      "published": "2026-06-15",
      "reviewed": "2026-07-23",
      "summary": "A short, practical guide for what to do in the moment of a panic wave."
    },
    {
      "url": "https://shrinq.com/free-tools/five-minute-reset/",
      "title": "The five-minute reset",
      "kind": "free-tool",
      "concept_ids": [
        "grounding-techniques",
        "breathing-exercises",
        "self-regulation"
      ],
      "audience": [
        "public"
      ],
      "published": "2026-06-15",
      "reviewed": "2026-07-23",
      "summary": "A guided five-minute exercise you can follow step by step to change the direction your nervous system is heading."
    },
    {
      "url": "https://shrinq.com/free-tools/breathing-pacer/",
      "title": "The breathing pacer",
      "kind": "free-tool",
      "concept_ids": [
        "breathing-exercises",
        "paced-breathing",
        "anxiety"
      ],
      "audience": [
        "public"
      ],
      "published": "2026-06-15",
      "reviewed": "2026-07-23",
      "summary": "A guided, paced breath with a longer exhale. Follow the circle for two minutes and let your nervous system settle."
    },
    {
      "url": "https://shrinq.com/free-tools/grounding/",
      "title": "Five-senses grounding exercise",
      "kind": "free-tool",
      "concept_ids": [
        "grounding-techniques",
        "mindfulness",
        "anxiety"
      ],
      "audience": [
        "public"
      ],
      "published": "2026-06-15",
      "reviewed": "2026-07-23",
      "summary": "An interactive grounding exercise through the five senses to pull attention out of your head and back into the room."
    },
    {
      "url": "https://shrinq.com/free-tools/rumination-check/",
      "title": "Rumination check",
      "kind": "free-tool",
      "concept_ids": [
        "rumination",
        "metacognition",
        "self-assessment"
      ],
      "audience": [
        "public"
      ],
      "published": "2026-06-15",
      "reviewed": "2026-07-23",
      "summary": "A short check to help you catch rumination in the act."
    },
    {
      "url": "https://shrinq.com/free-tools/sleep-wind-down/",
      "title": "Sleep wind-down",
      "kind": "free-tool",
      "concept_ids": [
        "sleep",
        "insomnia",
        "worry"
      ],
      "audience": [
        "public"
      ],
      "published": "2026-06-15",
      "reviewed": "2026-07-23",
      "summary": "A written wind-down for the mind that reactivates at bedtime."
    },
    {
      "url": "https://shrinq.com/free-tools/first-step-finder/",
      "title": "First-step finder",
      "kind": "free-tool",
      "concept_ids": [
        "procrastination",
        "avoidance",
        "behavioral-activation"
      ],
      "audience": [
        "public"
      ],
      "published": "2026-06-15",
      "reviewed": "2026-07-23",
      "summary": "A short guide for finding the smallest next action when you feel stuck starting."
    },
    {
      "url": "https://shrinq.com/free-tools/short-reads/",
      "title": "Short reads",
      "kind": "free-tool",
      "concept_ids": [
        "overthinking",
        "anxiety",
        "self-help"
      ],
      "audience": [
        "public"
      ],
      "published": "2026-06-15",
      "reviewed": "2026-07-23",
      "summary": "Short, plain-language reads on overthinking and anxiety patterns."
    },
    {
      "url": "https://shrinq.com/start-here/",
      "title": "Start here: find your pattern",
      "kind": "router",
      "concept_ids": [
        "overthinking",
        "anxiety",
        "self-help"
      ],
      "audience": [
        "public"
      ],
      "published": "2026-06-23",
      "reviewed": "2026-07-23",
      "summary": "A short router that points you to the free tool or pattern page that fits what brought you here."
    },
    {
      "url": "https://shrinq.com/patterns/",
      "title": "The Pattern Library",
      "kind": "library",
      "concept_ids": [
        "overthinking",
        "rumination",
        "anxiety",
        "avoidance",
        "perfectionism",
        "procrastination",
        "insomnia",
        "doomscrolling",
        "people-pleasing",
        "self-sabotage"
      ],
      "audience": [
        "public"
      ],
      "published": "2026-06-23",
      "reviewed": "2026-07-23",
      "summary": "A field guide to the loops behind overthinking. Nine patterns and counting, each with its own page and its own four-move exit."
    },
    {
      "url": "https://shrinq.com/system/",
      "title": "A structured system for overthinking and anxiety",
      "kind": "program-overview",
      "concept_ids": [
        "overthinking",
        "anxiety",
        "self-guided-program"
      ],
      "audience": [
        "public"
      ],
      "published": "2026-06-15",
      "reviewed": "2026-07-23",
      "summary": "The shrinQ program: four phases, eleven modules, and the shrinkMD Reset. Built by a board-certified psychiatrist."
    },
    {
      "url": "https://shrinq.com/how-it-works/",
      "title": "How shrinQ works",
      "kind": "framework",
      "concept_ids": [
        "overthinking",
        "anxiety"
      ],
      "audience": [
        "public"
      ],
      "published": "2026-06-23",
      "reviewed": "2026-07-23",
      "summary": "How shrinQ works: a structured educational system for overthinking, rumination, and anxiety loops, built on the four-move pattern."
    },
    {
      "url": "https://shrinq.com/program/",
      "title": "The shrinQ Program",
      "kind": "program-overview",
      "concept_ids": [
        "overthinking",
        "anxiety",
        "self-guided-program"
      ],
      "audience": [
        "public"
      ],
      "published": "2026-06-23",
      "reviewed": "2026-07-23",
      "summary": "A structured educational system for overthinking, rumination, and the patterns that keep people stuck. Built by a board-certified psychiatrist. Not therapy."
    },
    {
      "url": "https://shrinq.com/downloads/",
      "title": "Free printable worksheets, trackers, and reference cards",
      "kind": "library",
      "concept_ids": [
        "overthinking",
        "anxiety",
        "self-help"
      ],
      "audience": [
        "public"
      ],
      "published": "2026-07-08",
      "reviewed": "2026-07-23",
      "summary": "Eight free, printable PDF downloads from shrinQ, indexed at /downloads.json for the Shrink Network Toolkit."
    },
    {
      "url": "https://shrinq.com/about/",
      "title": "Dr. Shariq Refai",
      "kind": "meta",
      "concept_ids": [],
      "audience": [
        "public"
      ],
      "published": "2026-06-15",
      "reviewed": "2026-07-23",
      "summary": "About the board-certified psychiatrist behind shrinQ and the three books it is built from."
    },
    {
      "url": "https://shrinq.com/faq/",
      "title": "shrinQ FAQ",
      "kind": "meta",
      "concept_ids": [],
      "audience": [
        "public"
      ],
      "published": "2026-06-15",
      "reviewed": "2026-07-23",
      "summary": "Clear answers to common questions about shrinQ."
    },
    {
      "url": "https://shrinq.com/for-teams/",
      "title": "shrinQ for teams",
      "kind": "meta",
      "concept_ids": [
        "overthinking",
        "anxiety",
        "burnout"
      ],
      "audience": [
        "employers",
        "public"
      ],
      "published": "2026-06-15",
      "reviewed": "2026-07-23",
      "summary": "License shrinQ for your team: a self-paced program for overthinking, anxiety, and burnout."
    },
    {
      "url": "https://shrinq.com/medical-review-board/",
      "title": "Medical review board",
      "kind": "meta",
      "concept_ids": [],
      "audience": [
        "public",
        "clinicians"
      ],
      "published": "2026-06-15",
      "reviewed": "2026-07-23",
      "summary": "Who reviews shrinQ content and how."
    },
    {
      "url": "https://shrinq.com/evidence-methodology/",
      "title": "Evidence methodology",
      "kind": "meta",
      "concept_ids": [],
      "audience": [
        "public",
        "clinicians"
      ],
      "published": "2026-06-15",
      "reviewed": "2026-07-23",
      "summary": "How shrinQ grades evidence in four tiers, and which sources it prioritizes."
    }
  ]
}