how to stop worrying

Discover the simple technique that rewires your brain, empowering you to take control of your anxiety, worry and catastrophizing. Stay focused on this for 21 days and reduce your stress by 50%. Start now for a calmer, more present you.

On paper, you’ve got it together— isn’t it time you felt like it? Build confidence from being fully in charge of your life, through the proven, science-backed tools in  Perfectionism Optimized is non negotiable. Get your stress-free start today at https://courtneylovegavin.com/optimized

Listen to the full episode to hear:

• Two biggest mistakes Perfectionists make with stress management
• How to customize your own 'Worry Window'
• Techniques for perfectionist parents + improving mental wellness in children

Resources Mentioned:

• BOOK: Why Zebras Don't Get Ulcers for a deeper understanding of stress and its effects
• Perfectionist Power Matrix of Prisoners, Hostages, Puppets + Owners: https://pin.it/7pei4sO

EPSISODE 189 TIMESTAMPS:

00:00-Introduction to Perfectionism Rewired

01:25-Tool Helps Perfectionist Parents and Kids with Anxiety Relief

02:03-CLG's Journey with Anxiety + Panic Attacks

03:37-Two Biggest Stress Mistakes Perfectionists Make 

04:02-The Science Behind Stress and Perfectionism

06:03-Unveiling the Worry Window Technique

07:33-Power of Choosing When You Worry

09:36-Customizing How To Stop Worrying Technique

12:18-Impact of Paper Thinking on Panic

13:23-Potty Training Your Perfectionism + Stress

14:33-How You Get Your Unconscious Playing on Your Team

15:16-Will Worry Window make me worry more? 

16:00-Why Logicalizing Doesn't Work with Perfectionism and Anxiety

16:52-How To Cut Your Anxiety In Half in 21 Days

Catastrophizing: when worst-case scenarios dominate your thoughts, leading you away from reality, fueling fear and anxiety. Find out why this common perfectionist habit is not protective but actually poisoning your potential and how to stop catastrophizing. 

If you're eager to ditch the horror movie playing in your head, value your time & want to empower yourself with clear, calm thinking, getting in Perfectionism Optimized is non negotiable. Get your stress-free start today at https://courtneylovegavin.com/optimized

Listen to the full episode to hear:

• Why Worry Won't Protect You or Prepare You
• What makes catastrophizing especially addictive for perfectionists
• How to stop worrying about the future +why you want to aspa

EPSISODE 188 TIMESTAMPS:

00:00-Introduction to Perfectionism Rewired

01:01-Replaying The Worst Case Scenario On Repeat

01:38-Brining You To Reality + Out of Living In Fear

02:26-Secondary Gains + Hidden Benefits of Catastrophizing

03:08-Why Worrying Won't Protect You

04:18-Perfectionism Optimized heart surgeon client on panic + career progress

05:23-Choosing Trust Over Fear

06:03-Expanding Your Options by Integrity Inquiry

06:34-Beauty of Present Moment Awareness

07:33-Confronting Incongruence in Catastrophic Thinking

08:37-Owning Your Choice To Stop Worrying About The Future

09:14-How Catastrophizing Impacts Perfectionists

10:30-If All You Want For Christmas is Calm

11:39-Breaking the Cycle of Catastrophizing

Are you tired of feeling held back by fear and anxiety? Do you find yourself avoiding certain situations or activities because you're afraid of what might happen? Do you have trouble sleeping or concentrating because your mind is constantly racing with anxious thoughts?

If so, you're not alone. Fear and anxiety are two of the most common mental health challenges people face. But what if I told you that there was a way to instantly stop fear and anxiety?

That's right, you can literally stop feeling afraid and anxious in the moment. In this episode, I'm going to share with you a powerful technique that has helped thousands of people overcome fear and anxiety. This technique is simple, yet incredibly effective. And it can be used by anyone, anywhere, anytime. So if you're ready to break free from the chains of fear and anxiety, then let's get started!

In this episode, you will learn: what fear and anxiety really are, how they affect your body and mind, the one simple technique that can instantly stop fear and anxiety, how to use this technique in any situation, and how to overcome fear and anxiety for good.

Learn how to calm your body and mind in the midst of a panic attack or other anxiety-inducing situation. Discover how to change your negative thinking patterns so that you can stop catastrophizing and start living in the present moment. Gain the confidence to face your fears and take risks, knowing that you have a powerful tool to help you stay calm and focused.

If you're ready to take control of your life and live without fear or anxiety, then this episode is for you. 
So what are you waiting for? Click play now and start your journey to inner peace!

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If you’re an over thinker like us, worrying about the future, dwelling on the past, and overanalyzing every single decision can be totally paralyzing in your day-to-day life. Overthinking can make decision-making impossible, and it can create tons of unnecessary stress that holds us back from living a life we truly want. And TBH, it’s usually all over nothing!

But today can literally be the day you take control of your thoughts rather than letting your thoughts control you. Spiralling thought patterns are learned, and they can also be unlearned. The key is just to identify what’s triggering your overthinking, and then work on changing your mindset. In this week’s episode we have tons of expert and research-backed advice on how to do exactly that. 

Tune in as we chat about:

• The difference between ruminating vs worrying 
• Why learning to just act and “think less, do more” can change your life and propel you forward
• Why you should carve out designated time to overthink/worry
• How to rewrite the stories you are telling yourself in your head
• Tricks for taking back control over your thoughts 
• Tips for challenging perfectionism
• The 10/10/10 test for gaining perspective
• How simple mindfulness practices can calm your racing mind

We hope this episode helps you take control of your thoughts! If you have tried and true tactics for stopping those overthinking spirals, we would LOVE to hear them, so DM us if there’s something else that’s worked for you! 

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Hello beautiful soul ❤️

Do you want to know how to stop worrying and overthinking about everything once and for all? If you are prone to worrying and get stuck in loops of overthinking that torment your quality of life then this video is for you. In it, we will discuss why we worry and what we can do to escape the mental labyrinth of the mind and find peace within.

Thank you for listening!

Light, Love and Harmony 💛

Guided Meditation to Calm a Chaotic Mind

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#stopoverthinking #overthinking #worrying

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This heartbreaking and heartwarming interview will help you face some of the challenges of leading during a pandemic. Eric shares principles he used from How to Win Friends and Influence People with his 15-year-old to overcome difficulties with remote learning, gain cooperation from teachers, and create peace at home with his spouse. 

1. Try a new approach. It’s easy to fall into old patterns especially when we’re feeling pandemic fatigue ourselves.
2. Avoid the argument by using a calm voice. “Hmm, looks like there are missing assignments.”
3. Don’t say you’re wrong. “Maybe there’s a sync issue?”
4. Give a fine reputation to live up to. “I see you’ve been working hard.” Praise helps people feel less overwhelmed.
5. Ask questions. “Can you reach out to your teacher to see what the misunderstanding is?”
6. Dramatize the idea. “Can you include a screenshot of your completed homework?”
7. Empathize. “Sometimes there’s a stigma about mental health. Pay attention to warning signs like weight loss and kids not playing Xbox with their friends. Take advantage of resources like counseling.”

Free resources to find joy at work and life https://linktr.ee/nikkikloeppel.

Turning acquaintances into real friends can be hard in the best of times, much less while social distancing. Creating belonging on teams can challenge even the best of managers, much less while on boarding employees remotely. Turning small talk into meaningful connection can be hard for even the best of conversationalists, much less during this season of isolation. Tasha shares some tips on how she’s been able to thaw the Seattle freeze and help “make friends so when the worlds opens up again we can meet people in a different way.”

1. Change our mindset: don’t assume people don’t want to talk to you. “I thought people who were higher up then me in the organization didn’t need to hear from me. I’ve learned people appreciate you connecting with them.” Reach out and invite people to come over or go out.
2. Share yourself: “Be comfortable sharing your struggle. We don’t need to show up perfect. Social media can make us think lives need to be filtered and perfected."
3. “Making friends is about making time for other people.”
4. Remember people’s names.
5. “Listen to their story.”
6. Find inspiration you can share with others. Tasha shares how the Navy Seals have inspired her: “when you think you’re done you still have 40% more.”

Free resources to find joy at work and life https://linktr.ee/nikkikloeppel.

Soul Searching with Theresa Francomacaro: Neuroscience and Storytelling Tips

Whether you are selling a product, pitching your ideas, leading a team or interviewing, stories help you communicate clearly. Presentation coach Theresa says, “Think ‘where do I want my audience to go’ and reverse engineer your story accordingly. Have a character that solves a common problem uncommonly well. Research shows we remember 22x better with a story than data alone.”

Here is a framework to craft your story based on how you want to impact your audience based on the 5 neurological responses that stories create in the brain and body:
If your audience feels fear, tell a story on finding clarity to release cortisol so they focus.
Isolation causing loneliness? A happy tale releases dopamine so they feel love.
If they feel longing, instill peace with examples of hope to release serotonin.
Generate empathy with a story on human connection to release oxytocin.
Create action in your audience describing a brave character to produce adrenaline.

Let's tell stories of soul searching in this season of pandemic and virtual work to inspire resilience. Free resources to find joy at work and life https://linktr.ee/nikkikloeppel. Join Theresa’s upcoming workshop www.whystoryworks.com

Worrying can become an addiction like many actions. A constant state of worry damages not only your quality of life, but the length of it too!

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Is it possible to stop worrying about your children?  Is there another way?  Yes.  Worry is concern coupled with fear.  It is possible to care about someone and to be concerned about them, without adding fear into the mix.  We can be concerned about someone who is experiencing hardships, but add love and trust to that concern rather than fear.   Listen to this episode to learn how. 

This episode is part 16 in a series of excerpts from the book "You Got This! an action plan to calm fear, anxiety, worry, and stress" by Linda Bjork.

Visit the Linda's Corner website at lindascornerpodcast.com and follow on youtube, facebook, instagram, and pinterest @lindascornerpodcast

Naturally, many people in our community are experience high levels of fear, worry, and anxiety during this pandemic. 

40+ year experienced psychologist Dr. Dicken Bettinger shares his wisdom with us on how we can all be more resilient during such difficult times.

This is absolutely worth your time. 

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Angie poses the question: Is worry a choice? And if so, what can we do to overcome it? She bases her spiritual tools for worry on the principles Paul taught about fear in 2 Timothy: Power, Love and a Sound Mind. She shares insights from those who survived the Great Depression and the Holocaust and issues a single challenge that will help you experience more peace and light and worry less. 

"...repeat after me, we are not puppets in the hands of fate, and no matter how dire our situation is, we are not designed to be acted upon."

RESOURCES AND REFERENCES:
Gordon B. Hinkley: God Hath Not Given Us the Spirit of Fear
D&C 50:23–24
Act in Doctrine: Spiritual patterns for turning from self to the Savior by David A. Bednar
Man's Search for Meaning by Viktor E. Frankl
2 Tim. 1:6–7

Managing emotions is a full-time job! And learning how to soothe worry is a fundamental life skill and a key component to emotional intelligence. In this episode, Kristy leads a discussion that helps us understand why we worry and guides us to make a healthy plan for managing it. We’ll explore how worry can actually be useful and give you tools to escape the riptides of worry - when worry runs amok! Also, tips on how to know if what you are feeling is more serious than run-of-the-mill worry. 

"We want a sense of self-mastery... that our emotional reactions are appropriate and proportionate to the situation."

RESOURCES AND REFERENCES:
Emotional Intelligence by Daniel Goleman
Psychology Today- Emotional Intelligence
Worry and Generalized Anxiety Disorder: A Review...
How Worrying Affects Your Body
An Investigation of Worry Content Among Generally Anxious Individuals
Emotional First Aid by John Fishbein
The Opposite of Worry by Lawrence J. Cohen
A Smart Girl's Guide: Worry: How to Feel Less Stress and Have More Fun