Overthinking Pattern Interrupter

Help me break my overthinking and rumination patterns.

Topics I overthink about: {{OVERTHINKING_TOPICS}}
When overthinking typically starts: {{OVERTHINKING_TRIGGERS}}
How long I can get stuck in loops: {{LOOP_DURATION}}
Physical effects of overthinking: {{PHYSICAL_EFFECTS}}

Create my overthinking intervention plan:

1. **Overthinking Types**: Identify my patterns (rumination, worry, analysis paralysis, etc.)

2. **Loop Recognition**: How to catch myself in an overthinking loop early

3. **STOP Techniques**: Multiple methods to interrupt the thought pattern:
   - Physical interrupts
   - Mental pattern breaks
   - Environmental changes

4. **Scheduled Worry Time**: How to contain overthinking to designated periods

5. **Decision Frameworks**: Simple rules to escape analysis paralysis

6. **Thought Defusion**: Techniques to observe thoughts without engaging

7. **Action Biasing**: How to move from thinking to doing

8. **Bedtime Overthinking Protocol**: Specific strategies for nighttime rumination

9. **Uncertainty Tolerance Building**: Practices to become comfortable with not knowing

10. **Productive Processing**: The difference between useful reflection and rumination