Info card · Depression and burnout
Stop going over the same thoughts with one honest question, and get back to what you were doing.
Online version
You’re replaying the same conversation for the tenth time and can’t stop.
Before bed you’re thinking about the problem again, even though you haven’t come up with anything new all evening.
Worrying about the future takes hours, but it doesn’t bring you any closer to a solution.
How it works
When a thought goes in circles, it feels like we’re working on it: a little longer, and the answer will turn up. But if you look honestly, everything you have in your head on this topic is already there. New information won’t appear out of nowhere.
That’s why the question “Is there anything new I can tell myself about this?” almost always gets the answer “nothing.” And it’s followed by a second one: “Then why am I going over it again?” This isn’t a ban on thinking — it’s an honest check. If there is something new, write it down and turn it into a plan. If not, switch to something you can do.
A technique from the author’s practice; it hasn’t been studied separately. In its logic, it’s close to how cognitive behavioral therapy works with rumination, where a person checks whether going over a problem actually brings anything new.
This exercise is not for thoughts of death or of harming yourself. Thoughts like these aren’t a reason to “switch,” but a reason to get help now. If there is an immediate danger to life, call 112. To talk to someone, call 116 123 (10:00–24:00) or Eluliin: 655 8088 (Estonian), 655 5688 (Russian), 19:00–07:00.
If things feel very bad right now or you are having thoughts of death: 112 — immediate danger to life, around the clock; 116 123 — emotional support, 10:00–24:00; 116 006 — victim support crisis line, around the clock; Eluliin 655 8088 (Estonian), 655 5688 (Russian) — 19:00–07:00. Emergency help →
Get the anxious noise out of your head, sort it into tasks, important thoughts and spam — and turn chaos into a plan.
Info cardDon’t argue with an anxious thought — close it like a pop-up window and keep your mind busy with what’s happening right now.
WorksheetSeparate the facts from your interpretation, test an anxious thought and find a more accurate way to see the situation.
If this topic feels familiar, a consultation can help clarify what is happening in your situation and identify practical next steps.
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