86. Breaking free from worry loops

Picture this scenario: you encounter an ambiguous and uncertain
situation, and then, of course, you quickly try to solve it. You
anticipate all types of scenarios and try to prepare for each one
of them, without realizing you are worrying and consumed with
anxiety.


Worry is primarily a thought-based process, and that’s what makes
it tricky. Unpacking worry thoughts and distinguishing the
unhelpful from the helpful ones are crucial.


We all worry from time to time, that’s unavoidable. But
playing-it-safe by worrying all the time takes a hefty toll on
your well-being, happiness, and relationships.


In this episode, I interview Dr. Chad Lejeune, Ph.D.


We discussed the subtleties of worrying, what keeps worry cycles,
and the importance of developing a new relationship with your
mind. In the second part of the interview, I shared with Chad an
unexpected situation I encountered when traveling, and we used
that as an opportunity to discuss micro-skills to manage
uncertainty, what-if thoughts, and reassurance-seeking and
information-seeking behaviors.


Key Takeaways





How to develop a new relationship with thinking

How to distinguish effective problem-solving from ineffective
one

Understanding fear and anxiety

Defining worry and its impact

The role of thoughts in worry

Distinguishing between productive and nonproductive worry

The consequences of worry

Addressing beliefs about worry

Changing our relationship with our thoughts

Dealing with unexpected situations

Embracing uncertainty and ambiguity

The anxious brain and uncertainty

Productive thoughts and problem-solving

The power of narratives and storytelling

The distinction between problem-solving and creating
narratives

The danger of excessive information-seeking

The power of accepting uncertainty

The importance of learning from the past






Show notes with time stamps


00:27 Understanding Fear and Anxiety


01:26 Defining Worry and Its Impact


02:27 Distinguishing Between Worry and Problem-Solving


05:50 The Consequences of Worry


06:43 Addressing Beliefs About Worry


11:27 Changing Our Relationship with Our Thoughts


17:41 Practical Example: Dealing with Unexpected Situations


22:59 The Power of Productive Thoughts


23:56 The Mind's Narratives and Their Impact


25:46 The Distinction Between Problem Solving and Worrying


28:15 The Power of Acceptance and Living in the Present


28:20 The Pitfalls of Excessive Information Seeking


29:12 The Role of Google in Reassurance Seeking


32:29 The Importance of Embracing Uncertainty


(*) Show notes and resources of this episode


(*) Receive free weekly science-based, compassionate, and
actionable skills to stop ineffective playing-it-safe


(*) Figure out your playing-it-safe profile in 5 minutes
and identify the key thinking strategies that keep you living in
your head


(*) Learn ACT skills for anxious achievers by taking Dr.
Z. ACT courses


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