Intrusive Thoughts & the 3:28 a.m. Spiral

We all wake up at 3 a.m. sometimes — heart racing, thoughts racing faster.

In this week’s episode of Not So Christian Brothers, Justin and Colm tackle the 3 a.m. spiral head-on.

Colm talks about what happens when your mind won’t stop running imaginary arguments and worst-case scenarios. Justin explains why the brain does this — from primitive wiring to stress hormones — and how to interrupt the loop with a proven paper-and-pen trick that calms the nervous system.

Rebecca joins the brothers to ask the questions everyone’s thinking: are intrusive thoughts ever useful, and why do we keep feeding them with our screens?

It’s an honest, funny, and surprisingly comforting listen for anyone who’s ever stared at the ceiling wondering why can’t I just stop thinking?

🎥 Now streaming in video on Spotify

🎧 Available on Apple, Acast, and all podcast platforms.

00:00 – Irish politics, PR fails & Sharon Stone’s tweet

03:30 – Intrusive thoughts: why we overthink at night

06:40 – The 3:28 a.m. wake-up and anxiety loops

10:00 – Naming your inner critic and calming the noise

14:00 – When overthinking turns into rumination

17:00 – Doom-scrolling, dark TV, and anxiety triggers

20:00 – How what you consume affects your sleep

24:00 – The myth of constant happiness

27:00 – Journaling, reflection, and tracking your progress

32:00 – Therapy stories & finding humour in the process

34:30 – Closing thoughts: small daily tools for calmer minds

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