Shade Zahrai

To anticipate everything that could go wrong, to protect yourself.

Exactly.

And in fact, you shouldn't believe everything you think.

Thoughts are not facts, just like how emotions are not facts.

We can reinterpret an emotion.

Now, if you're someone who worries, I'm someone who worries.

And if anyone listening is someone who worries, I have something for you, which is phenomenally simple and...

and remarkably powerful grab a piece of paper and then right at the top worry list okay now you're going to keep that paper with you maybe it's going to be in your phone okay in that case it's not a piece of paper but keep a notebook or whatever it is keep it on you whenever a worry pops up throughout the day whatever it is immediately write it down

Some people will say, don't think about it, distract yourself from it.

But we also know that what you resist persists.

Sometimes when you try to ignore something entirely, it just comes back louder or infiltrates you at the worst possible time.

So write it down.

You're basically honoring the worry.

You're telling your brain, hey, I see you, I'm gonna capture you.

But then the next step,

is you say to yourself, okay, I'm not going to worry about you right now.

And you set what's called a, I call it a worry o'clock, set worry time at the end of each day, maybe 10 minutes, maybe 15 minutes, not too close to sleeping because it might affect your sleep, but it may be, you know, five, six, seven o'clock before dinner, whatever works for you, that becomes your schedule designated worry time.

so at that point every day you pull out that list and you allow yourself to worry set your alarm so you know when the alarm goes off you stop but it allows you to honor that feeling of concern feel all the feels when the alarm goes off you say okay i'm done with the worry the next step is then to say is there anything from this list that i can control

And if there is, you then commit to do something about it.

But generally, we're worrying about things that we have no control over.