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    Free downloads

    The Reset, free

    Everything from the books you might want to print: the worksheets, the Reset card, the drawings. No sign up required. That was the deal.

    Medically reviewed by Shariq Refai, MD, MBA, FAPA, board certified psychiatrist · Last reviewed July 8, 2026 · Editorial policy

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    TL;DR. Free printable Reset downloads from Shariq Refai's books Your Mind Is Full of Sh!t and The Havoc in Your Head: the Reset card, the Loop worksheet, a 7-day pattern tracker, an urge log, and a 60-second Reset wallet card. No purchase and no email required. Educational only, not medical advice.

    From the books by Shariq Refai, MD

    The shrinkMD Reset download pack

    Five printable pages in one PDF: the Reset card, the Loop worksheet, the 7-day pattern tracker, the urge log, and the 60-second Reset with a cut-out wallet card.

    Download the pack (PDF, 140 KB)Free. No email. Print it, stick it on the fridge, ruin it with coffee. That is what it is for.

    What is in the pack

    Five pages, one download

    Every page maps to something in the books. You do not need the books to use them, and you do not need to read them in order. Pick the one that fits the moment.

    • The Reset card. The one-page version of the whole method. Keep it where you will see it.
    • The Loop worksheet. Map a single spiral once, on paper, so you can see the shape of it instead of living inside it.
    • The 7-day pattern tracker. A week at a glance. You are not grading yourself. You are collecting data on when the noise shows up.
    • The urge log. For the moments you want to do the thing that makes it worse. Write it down first, then decide.
    • The 60-second Reset. The short version for a surge, with a wallet card to cut out and carry.

    How to use them

    Simple on purpose

    Do not overthink the anti-overthinking worksheets. Pick one. Print it. Fill in what is true today and leave the rest blank.

    The card is for carrying. The tracker is for the week. The Loop worksheet is for the one spiral that keeps coming back. None of it replaces care, and none of it is advice for your specific situation. It is just the paper version of tools that help people see their own patterns.

    The books these came from

    Three books, one method

    The downloads are the printable pieces of these books by Shariq Refai, MD. The full write-ups live on his site.

    Your Mind Is Full of Sh!t

    Read the book

    Silence the bully between your ears. A psychiatrist's guide to overthinking, anxiety, and the lies in your head.

    Your Mind Is Full of Sh!t: The Workbook

    Read the book

    For the ones who finished the book and asked, okay, but what do I actually do. This is what you do.

    The Havoc in Your Head

    Read the book

    When your mind takes over, take it back. A psychiatrist's reset for anxiety, overthinking, panic, and the thoughts that won't let go.

    Who made these

    About the author

    Shariq Refai, MD, MBA, FAPA is a board certified psychiatrist and the founder of shrinkMD. He wrote the books, and these downloads, to put the same plain tools he uses with patients into your hands. More about shrinkMD.

    Optional

    Want to know when the next one is out?

    I will email you when the next book comes out. Nothing else. I am a psychiatrist, not a newsletter guy.

    Optional, never a gate for the downloads. See our privacy policy. We do not sell your data, and you can unsubscribe anytime.

    Everything on this page and in these downloads is for education and general information. It isn't medical advice, diagnosis, treatment, or therapy, and using it doesn't make you a patient of Dr. Refai or shrinkMD. Not everything here will apply to you, and none of it should override the advice of a clinician who actually knows you. No outcome is promised. If you're in crisis, don't wait and don't do it alone: in the United States, call or text 988, call 911, or go to the nearest emergency room. © 2026 Shariq Refai, MD, MBA. Published by shrinkMD Publishing, LLC. Downloads are for personal use; please don't republish or sell them.

    Frequently asked questions

    Good questions, clear answers

    Do I have to buy the books to get these?

    No. The downloads are free and need no purchase and no sign up. The books promised them free, so they are free.

    What is the Reset?

    It is the short, printable method from the books for noticing a spiral and stepping out of it. The card is the one-page version, and the worksheets are the longer ones.

    Can I print and share them?

    Yes. Print them, stick them on the fridge, hand them to a friend. They are for personal use, so please do not republish or sell them.

    Is this medical advice?

    No. These are educational tools, not treatment, and using them does not make you a patient of Dr. Refai or shrinkMD. They may help you notice your own patterns, nothing more. If you are in crisis, call or text 988.

    Who wrote these?

    Shariq Refai, MD, MBA, FAPA, a board certified psychiatrist and the founder of shrinkMD, from his books Your Mind Is Full of Sh!t and The Havoc in Your Head.

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