A structured way through overthinking and anxiety.
shrinQ takes you from understanding why your mind feels loud to a daily practice that holds up. It's self-guided, you keep it for good, and it's built by a board-certified psychiatrist from his three books on this exact problem.
You weren't given the wrong effort. You were given the wrong target.
Think positive. Challenge the thought. Just calm down. Most anxiety advice is aimed at your thinking, and it asks you to use it in the exact moment your thinking is least available.
Anxiety usually starts in the body. A shift in your nervous system comes first, and the thought arrives after, as your brain's attempt to explain a feeling that was already there. Advice aimed only at the thought is aimed at the wrong part of the system, at the wrong time. That's why it hasn't held. shrinQ starts where the loop actually starts. The Pattern Library shows the specific loops, and the program teaches you to work with them.
Eleven modules, organized into four phases.
Each phase has one job. Here's what's inside each one.
The foundation. You see what your mind is doing and why logic alone hasn't reached it. This phase gets the most time.
The tools. You learn the one sequence to run when you can't think clearly, and how to step back from a thought.
The application. You take the Reset into the places it's needed most.
The maintenance. You work with the deeper patterns and build something that lasts.
There's no clock. Plan for roughly a week or two per phase, with Phase 1 usually taking longest because it's the foundation. You keep access, so you can work at the pace your life allows.
The shrinkMD Reset
The Reset is one repeatable, eight-step sequence you run when a loop starts and you can't think clearly. It's the thing you actually carry out of shrinQ. Every later module applies it, which is why it's taught directly, once, in its own module.
Eight steps, built to be remembered under pressure. You learn what each one is, and how to run the sequence in full or one step at a time, inside the program. Once it's there, it's always one tap away, from any module.
The Reset comes from my books, and shrinkMD offers the shrinkMD Reset download pack, the printable Reset card and worksheets (opens in a new tab) for free. shrinkMD is part of The Shrink Network, founded by Shariq Refai, MD.
Each module is a designed lesson, not a document.
Every module follows the same calm shape, so you always know where you are.
A short teaching section
The written lesson, set for comfortable reading, with worked examples from real clinical patterns.
One or two exercises
Real input, on the page. A prompt and a response box, not a printable PDF you'll never open.
A Run the Reset button
The shrinkMD Reset is one tap away from anywhere in the program, for the moment you need it.
A takeaway and a progress marker
One sentence to carry out of the module, and a clear sense of how far along you are.
A short talking-head introduction from Dr. Refai and audio companions for the exercises are planned as a later premium tier. The module layout already leaves room for both.
shrinQ is a good fit if
You live with everyday overthinking, anxiety, or mental noise. You've tried generic advice that didn't hold. You want a real structure rather than a feed of tips, and you're willing to do short exercises, not just read.
It isn't the right tool if
Your symptoms are severe, getting worse, or interfering with your work, sleep, or relationships. If it might be something other than everyday anxiety, the checkpoint in Phase 1 helps you recognize that early and points you toward an evaluation. shrinQ is education. It sits alongside professional care, never in place of it.
One price. The whole system.
- All four phases and eleven modules
- The Module 0 self-assessment and the checkpoint
- Interactive exercises you do on the page
- The shrinkMD Reset, one tap away throughout
- Lifetime access and free updates
A premium tier with audio companions ($197) is planned for later and isn't sold yet. 14-day money-back guarantee: if shrinQ isn't right for you, write to us within 14 days for a full refund, no explanation needed.
Using a learning or wellness stipend from your employer? shrinQ qualifies as a professional-development purchase, and we provide an itemized receipt. Buying for a team? See shrinQ for teams.