https://shrinq.com/ https://shrinq.com/opengraph.jpg shrinQ | Patterns. Understood. A structured educational system for overthinking, rumination, and anxiety loops, from a board-certified psychiatrist. https://shrinq.com/about/ https://shrinq.com/assets/shariq_refai_headshot_1779480143889-BRDeixu2.jpg Dr. Shariq Refai, MD, MBA, FAPA Portrait of Dr. Shariq Refai, board-certified psychiatrist and founder of shrinQ. https://shrinq.com/system/ https://shrinq.com/opengraph.jpg A structured system for overthinking and anxiety The shrinQ system: four phases, eleven modules, and the shrinkMD Reset. https://shrinq.com/program/ https://shrinq.com/opengraph.jpg The shrinQ Program A structured educational program from a board-certified psychiatrist. Not therapy. https://shrinq.com/how-it-works/ https://shrinq.com/opengraph.jpg How shrinQ works The four-move framework: Pattern, Pause, Reframe, Act. https://shrinq.com/patterns/ https://shrinq.com/opengraph.jpg The Pattern Library A field guide to the loops behind overthinking. https://shrinq.com/patterns/rumination-loop/ https://shrinq.com/opengraph.jpg The Rumination Loop Why replaying the same worry feels productive but never decides anything. https://shrinq.com/patterns/reassurance-loop/ https://shrinq.com/opengraph.jpg The Reassurance Loop Why asking the same question brings relief that shrinks with every ask. https://shrinq.com/patterns/avoidance-loop/ https://shrinq.com/opengraph.jpg The Avoidance Loop Why dodging the task drops anxiety briefly and trains you to avoid more. https://shrinq.com/patterns/nighttime-loop/ https://shrinq.com/opengraph.jpg The Nighttime Loop Why the mind reactivates the moment you lie down. https://shrinq.com/patterns/perfectionism-loop/ https://shrinq.com/opengraph.jpg The Perfectionism Loop Why the standard rises every time you hit it until finishing and starting both stall. https://shrinq.com/patterns/procrastination-loop/ https://shrinq.com/opengraph.jpg The Procrastination Loop Why avoiding the task feels good now, then the relief shrinks and the task gets harder to start. https://shrinq.com/patterns/why-you-keep-falling-into-old-patterns/ https://shrinq.com/opengraph.jpg Why you keep falling into old patterns The habit loop that reasserts itself under stress. https://shrinq.com/patterns/why-you-make-yourself-small/ https://shrinq.com/opengraph.jpg Why you make yourself small People-pleasing costs more than it saves. https://shrinq.com/patterns/doomscrolling-loop/ https://shrinq.com/opengraph.jpg The Doomscrolling Loop Why one thing turns into hours of bad news. https://shrinq.com/free-tools/ https://shrinq.com/opengraph.jpg Free tools Ten free, no-signup tools for overthinking, anxiety, and panic. https://shrinq.com/downloads/ https://shrinq.com/opengraph.jpg Free printable downloads Eight free printable worksheets, trackers, and reference cards.