Speaker 1 00:00:00:12 A1 cyan Today we're going to be talking about worry breaks and first, I wanted to define 1
Speaker 1 00:00:06:39 A1 cyan what a worry is and how it's different from just a thought. 1
Speaker 1 00:00:10:49 A1 cyan As moms, we have lots of worries. We think a lot. 1
Speaker 1 00:00:13:93 A1 cyan The worries that we have are about the past and about the future. 1
Speaker 1 00:00:18:48 A1 cyan Right? We worry about if we did things right, how 1
Speaker 1 00:00:24:20 A1 cyan that affects our kids, like the different things that happened in the past, and then 1
Speaker 1 00:00:27:92 A1 cyan we also worry about the future, things that we can't control. 1
Speaker 1 00:00:30:95 A1 cyan So like the what-ifs, the worst case scenarios. 1
Speaker 1 00:00:34:59 A1 cyan And that's what makes thinking different 1
Speaker 1 00:00:36:79 A1 cyan from worrying is because worrying is characterized by catastrophizing. 1
Speaker 1 00:00:42:18 A1 cyan It is repetitive and it is unproductive. 1
Speaker 1 00:00:45:33 A1 cyan When we think, when we're thinking it is 1
Speaker 1 00:00:48:35 A1 cyan more productive, it is not something that we're ruminating on. 1
Speaker 1 00:00:51:79 A1 cyan Worries, we start ruminating. 1
Speaker 1 00:00:53:55 A1 cyan We start obsessing over if we did things right. 1
Speaker 1 00:00:56:55 A1 cyan It's full of self- doubt and it is regretful. 1
Speaker 1 00:01:03:70 A1 cyan It is just unproductive, right? 1
Speaker 1 00:01:05:47 A1 cyan It does not serve us when we get stuck in worries. 1
Speaker 1 00:01:10:35 A1 cyan So why should we address worrying, though? 1
Speaker 1 00:01:13:31 A1 cyan It's okay. 1
Speaker 1 00:01:16:79 A1 cyan It's okay to worry. 1
Speaker 1 00:01:17:96 A1 cyan And I'm going to show you today. 1
Speaker 1 00:01:19:55 A1 cyan I'm going to talk about how to take a break from worry and how to take a break 1
Speaker 1 00:01:23:59 A1 cyan to worry, which I'll explain that in a minute. 1
Speaker 1 00:01:26:24 A1 cyan But when it becomes excessive, when it 1
Speaker 1 00:01:29:47 A1 cyan stops you in your tracks and prevents you from moving forward or prevent you from 1
Speaker 1 00:01:34:19 A1 cyan even functioning, that is when it really becomes problematic. 1
Speaker 1 00:01:38:87 A1 cyan So it's important to address the worry. 1
Speaker 1 00:01:41:52 A1 cyan Because you're going to feel better. 1
Speaker 1 00:01:43:70 A1 cyan Your mood is going to improve just as a 1
Speaker 1 00:01:45:35 A1 cyan natural consequence of addressing that worry and acknowledging it. 1
Speaker 1 00:01:50:59 A1 cyan You're going to be able to be more present in your life and in your relationships. 1
Speaker 1 00:01:55:40 A1 cyan Because when your thoughts are somewhere else, when you're continually worrying 1
Speaker 1 00:01:59:24 A1 cyan about something that happened in the past or continually worrying about what's going 1
Speaker 1 00:02:03:30 A1 cyan to happen in the future, it prevents you from being present. 1
Speaker 1 00:02:07:32 A1 cyan And so today I'm going to share with you 1
Speaker 1 00:02:08:71 A1 cyan some strategies about how to remove the worry or how to deal with the worries so 1
Speaker 1 00:02:14:63 A1 cyan that you can be fully present in your life. 1
Speaker 1 00:02:17:43 A1 cyan And that's going to help improve your relationships. 1
Speaker 1 00:02:20:15 A1 cyan It's going to help you feel less tense and nervous. 1
Speaker 1 00:02:24:67 A1 cyan It's going to help you have more clarity in your mind. 1
Speaker 1 00:02:27:32 A1 cyan And who doesn't want that, right? 1
Speaker 1 00:02:28:76 A1 cyan As moms, we're constantly bombarded with 1
Speaker 1 00:02:30:75 A1 cyan mom Brain, we've got the mental load in overdrive. 1
Speaker 1 00:02:34:12 A1 cyan And I we're constantly thinking of all the things that we need to be doing or that we 1
Speaker 1 00:02:37:84 A1 cyan should be doing and that we want to be doing. 1
Speaker 1 00:02:39:75 A1 cyan And this can create a lot of chaos in your mind. 1
Speaker 1 00:02:43:61 A1 cyan And so when you can properly and 1
Speaker 1 00:02:46:43 A1 cyan effectively address the worries that are racing through your mind, you can create 1
Speaker 1 00:02:52:91 A1 cyan clarity and clear your mind of some of that chaos. 1
Speaker 1 00:02:58:29 A1 cyan And then finally, it'll be able to help 1
Speaker 1 00:03:00:27 A1 cyan you appreciate the things in life that bring you joy and satisfaction. 1
Speaker 1 00:03:04:12 A1 cyan We're coming up to Thanksgiving, and 1
Speaker 1 00:03:05:56 A1 cyan you're probably been hearing a lot about gratefulness. 1
Speaker 1 00:03:07:95 A1 cyan Well, by the time this gets repurposed into a podcast. 1
Speaker 1 00:03:10:87 A1 cyan Thanksgiving, we have already been passed, 1
Speaker 1 00:03:13:19 A1 cyan but there's such a path that being grateful is powerful, right? 1
Speaker 1 00:03:22:43 A1 cyan Practicing gratitude. 1
Speaker 1 00:03:24:19 A1 cyan And when you can effectively deal with the 1
Speaker 1 00:03:28:71 A1 cyan worries in your mind, I it allows you to bring more joy into your life. 1
Speaker 1 00:03:34:67 A1 cyan Practice gratitude more regularly. 1
Speaker 1 00:03:38:30 A1 cyan So for us, we're going to talk about how to take a break from Worrying. 1
Speaker 1 00:03:41:83 A1 cyan And I do want to mention that both of these taking a break from Worrying and 1
Speaker 1 00:03:45:83 A1 cyan taking a break to worry are both important parts of self care. 1
Speaker 1 00:03:51:67 A1 cyan Both are important to include in your routines so that you can be fully present 1
Speaker 1 00:03:57:75 A1 cyan for your family so that you can be your best version. 1
Speaker 1 00:04:01:79 A1 cyan So because worrying happens all in your mind, 1
Speaker 1 00:04:07:43 A1 cyan it is so important to get your mind refocused. 1
Speaker 1 00:04:13:32 A1 cyan And one way to do that, one way to take a 1
Speaker 1 00:04:15:36 A1 cyan break from worrying, because if you're obsessively worrying or your worrying is 1
Speaker 1 00:04:18:86 A1 cyan taking over your life, use some distractions. 1
Speaker 1 00:04:23:30 A1 cyan And one way to distract is through self- care. 1
Speaker 1 00:04:26:51 A1 cyan So I've talked last week. 1
Speaker 1 00:04:29:10 A1 cyan We went all through different self care practices. 1
Speaker 1 00:04:33:34 A1 cyan And if you were in my Mom's Without Capes's challenge self care challenge, you 1
Speaker 1 00:04:37:66 A1 cyan know that what to do to take care of yourself. 1
Speaker 1 00:04:42:90 A1 cyan You've defined what it means to fill your cup. 1
Speaker 1 00:04:45:22 A1 cyan So I'm just going to give you a few ideas of ways that you can distract and take 1
Speaker 1 00:04:50:34 A1 cyan your mind off of the worries and on to something else. 1
Speaker 1 00:04:54:59 A1 cyan So maybe this means researching a fun getaway, right? 1
Speaker 1 00:04:58:52 A1 cyan Jumping on the computer and distracting 1
Speaker 1 00:05:00:47 A1 cyan yourself by researching a fun vacation or planning a fun vacation even better. 1
Speaker 1 00:05:07:78 A1 cyan Or calling a friend who never fails to put 1
Speaker 1 00:05:10:10 A1 cyan you in a bad mood, leaning into your support system, making sure that you are 1
Speaker 1 00:05:15:95 A1 cyan surrounding yourself with people that are building you up, rather than toxic 1
Speaker 1 00:05:20:54 A1 cyan relationships or toxic people that are pulling you down. 1
Speaker 1 00:05:25:30 A1 cyan Watching a funny movie or a video, looking up jokes, you know, looking up funny 1
Speaker 1 00:05:31:30 A1 cyan YouTube videos, watching videos like with some people... 1
Speaker 1 00:05:36:30 A1 cyan I've had clients tell me that t 1
Speaker 1 00:05:37:69 A1 cyan hey watch funny videos of puppies or animals, right? 1
Speaker 1 00:05:41:98 A1 cyan Like making sure that you are 1
Speaker 1 00:05:44:47 A1 cyan intentionally putting in time into your day, where you can distract yourself. 1
Speaker 1 00:05:51:75 A1 cyan And I just learned that we laugh an average of 13 times a day. 1
Speaker 1 00:05:57:51 A1 cyan That's just on an average. 1
Speaker 1 00:05:58:96 A1 cyan Some people laugh less. 1
Speaker 1 00:05:59:98 A1 cyan Some people laugh more. 1
Speaker 1 00:06:01:54 A1 cyan But making sure that you are - laughter is really the best medicine, right? 1
Speaker 1 00:06:07:79 A1 cyan But making sure that you are giving 1
Speaker 1 00:06:10:51 A1 cyan yourself opportunities to uplift your mood. 1
Speaker 1 00:06:15:27 A1 cyan Also dropping into your body can help you take that break from worry. 1
Speaker 1 00:06:19:73 A1 cyan And what I mean by that is because the worrying is always happening in your mind. 1
Speaker 1 00:06:24:15 A1 cyan It's the thoughts that you're having that you start ruminating on, dropping into 1
Speaker 1 00:06:28:98 A1 cyan your body can help you refocus or can help ground you. 1
Speaker 1 00:06:34:51 A1 cyan So maybe doing something with your hands, 1
Speaker 1 00:06:36:59 A1 cyan maybe making bread or trying your hands in a new recipe. 1
Speaker 1 00:06:40:42 A1 cyan If you are focused on making that bread or 1
Speaker 1 00:06:44:54 A1 cyan putting ingredients into a recipe or into a dish, your focus is on that. 1
Speaker 1 00:06:50:71 A1 cyan And maybe doing a sport, doing some 1
Speaker 1 00:06:54:70 A1 cyan running or swimming or a game of tag with your kids. 1
Speaker 1 00:06:57:83 A1 cyan Go, you know, play with them. 1
Speaker 1 00:06:59:86 A1 cyan Play a board game. 1
Speaker 1 00:07:01:12 A1 cyan Something that's going to distract you and 1
Speaker 1 00:07:02:59 A1 cyan get you away from the thoughts that are racing through your mind. 1
Speaker 1 00:07:06:15 A1 cyan So do some crafting. 1
Speaker 1 00:07:08:30 A1 cyan Music is a huge coping skill, listening to music or playing music. 1
Speaker 1 00:07:12:42 A1 cyan If you are singing. 1
Speaker 1 00:07:14:84 A1 cyan But when you are in the act of doing 1
Speaker 1 00:07:16:51 A1 cyan something when you're taking action, it's it takes so energy. 1
Speaker 1 00:07:23:23 A1 cyan Right and energy, you need that energy. 1
Speaker 1 00:07:25:32 A1 cyan So you take that energy from all of the 1
Speaker 1 00:07:26:98 A1 cyan worrying and you put that into something productive. 1
Speaker 1 00:07:31:39 A1 cyan Alright. 1
Speaker 1 00:07:32:27 A1 cyan So now that is how to take a break from worrying. 1
Speaker 1 00:07:36:79 A1 cyan But so we need to make time for worrying. 1
Speaker 1 00:07:41:59 A1 cyan And so this is where worrying breaks come into play. 1
Speaker 1 00:07:47:30 A1 cyan Your mind needs time to process your thoughts. 1
Speaker 1 00:07:49:86 A1 cyan This is the reason why when you put your head on the pillow at night, your mind 1
Speaker 1 00:07:54:47 A1 cyan starts racing because as supermoms, we're super busy, right? 1
Speaker 1 00:07:59:30 A1 cyan Our days are filled with making sure everything is taken care of. 1
Speaker 1 00:08:04:67 A1 cyan And so when you lie in bed at night, your 1
Speaker 1 00:08:07:42 A1 cyan mind says, I all right, now it's time to process all the day. 1
Speaker 1 00:08:12:30 A1 cyan It's time to worry at this point. 1
Speaker 1 00:08:14:98 A1 cyan And so that is why worry breaks are so important, right? 1
Speaker 1 00:08:20:91 A1 cyan You take back control and you say, this is when I'm going to worry. 1
Speaker 1 00:08:25:41 A1 cyan So you designate - how it works is you 1
Speaker 1 00:08:27:71 A1 cyan designate a specific time in your day to worry. 1
Speaker 1 00:08:34:47 A1 cyan You don't want it too close to your 1
Speaker 1 00:08:36:47 A1 cyan bedtime or at the end of the day, although you can do, six o'clock. 1
Speaker 1 00:08:41:63 A1 cyan Right? 1
Speaker 1 00:08:43:19 A1 cyan You want to put a deadline on that time. 1
Speaker 1 00:08:46:15 A1 cyan So 20 minutes tops. 1
Speaker 1 00:08:49:19 A1 cyan Usually 15-20 minutes. 1
Speaker 1 00:08:50:87 A1 cyan Give yourself that time and say, okay, it's 6 p.M tonight. 1
Speaker 1 00:08:55:50 A1 cyan I'm going to sit down and I'm going to worry. 1
Speaker 1 00:08:59:31 A1 cyan Right? 1
Speaker 1 00:09:00:27 A1 cyan I know it sounds ridiculous, but studies have actually shown that this works. 1
Speaker 1 00:09:05:63 A1 cyan Try it, right? What do you have to lose. 1
Speaker 1 00:09:08:80 A1 cyan What do you have to lose? 1
Speaker 1 00:09:09:60 A1 cyan In 20 minutes, if you just say, I'm going to worry about my worries. 1
Speaker 1 00:09:13:30 A1 cyan I'm going to think about my worries for 20 minutes, but I'm going to, you know, wait 1
Speaker 1 00:09:17:63 A1 cyan until this designated worry time in order to make it happen. 1
Speaker 1 00:09:23:23 A1 cyan So let me just explain. 1
Speaker 1 00:09:25:85 A1 cyan So you want a quiet place. 1
Speaker 1 00:09:29:56 A1 cyan So maybe you want to do it before the kids 1
Speaker 1 00:09:31:11 A1 cyan get home from school or do it early in the morning. 1
Speaker 1 00:09:35:72 A1 cyan Or when you put the kids, well, we don't want to close to your bedtime. 1
Speaker 1 00:09:38:92 A1 cyan So I was going to say maybe put it close to when the kids get to sleep. 1
Speaker 1 00:09:41:36 A1 cyan But that's probably going to be closer to your bedtime. 1
Speaker 1 00:09:43:92 A1 cyan But you want to pick a time. 20 minutes. 1
Speaker 1 00:09:45:82 A1 cyan You can do this. 1
Speaker 1 00:09:48:55 A1 cyan Limit distractions so put a sign on the door. 1
Speaker 1 00:09:51:84 A1 cyan I have a sign on my door right now that 1
Speaker 1 00:09:53:67 A1 cyan says I'm doing a Facebook live, do not come running in. 1
Speaker 1 00:09:57:43 A1 cyan You know, like let your kids know, let your family in. 1
Speaker 1 00:10:00:76 A1 cyan Like, okay, I'm just going to have 20 1
Speaker 1 00:10:02:27 A1 cyan minutes of my time or me-time and just so I can hear my thoughts. 1
Speaker 1 00:10:08:16 A1 cyan It's okay to do this. 1
Speaker 1 00:10:09:23 A1 cyan It's okay to put up some boundaries. 1
Speaker 1 00:10:12:79 A1 cyan So when you're not in your worry time. 1
Speaker 1 00:10:15:96 A1 cyan So during the day when these thoughts pop 1
Speaker 1 00:10:17:55 A1 cyan up, you might want to just jot them down, carry around the a piece of paper or we 1
Speaker 1 00:10:22:27 A1 cyan all carry our phones. Open up a notes app and just put some notes. 1
Speaker 1 00:10:28:27 A1 cyan Write some key words of things that you're 1
Speaker 1 00:10:31:35 A1 cyan worried about or that are racing through your mind. 1
Speaker 1 00:10:36:97 A1 cyan Then during your worry time, you're going to take out that piece of paper and you're 1
Speaker 1 00:10:42:11 A1 cyan going to write out your thoughts and possible solutions. 1
Speaker 1 00:10:47:75 A1 cyan And if it's something like from the past, 1
Speaker 1 00:10:50:91 A1 cyan how can you but how can you deal with that? 1
Speaker 1 00:10:53:27 A1 cyan Maybe it means that you need to forgive yourself or forgive somebody else. 1
Speaker 1 00:10:58:70 A1 cyan Maybe you need to practice some self compassion. 1
Speaker 1 00:11:01:55 A1 cyan But whatever it is. 1
Speaker 1 00:11:02:83 A1 cyan Just take that 20 minutes and focus on those worries. 1
Speaker 1 00:11:07:65 A1 cyan Some of them are going to seem irrelevant. 1
Speaker 1 00:11:10:87 A1 cyan When you sit down to, process those 1
Speaker 1 00:11:12:95 A1 cyan worries, you're going to be like, that's silly. 1
Speaker 1 00:11:15:71 A1 cyan I don't know why I was worried about that. 1
Speaker 1 00:11:18:31 A1 cyan That's irrelevant at this point. 1
Speaker 1 00:11:20:87 A1 cyan They're going to seem like no big deal. 1
Speaker 1 00:11:23:19 A1 cyan And so release it. 1
Speaker 1 00:11:26:23 A1 cyan And some worries may be you may need to work through. 1
Speaker 1 00:11:30:95 A1 cyan And then at the end of those 20 minutes, you get up and you go back to life, 1
Speaker 1 00:11:38:92 A1 cyan that's why is so important to put that deadline on it because otherwise you could 1
Speaker 1 00:11:42:23 A1 cyan spend an hour trying to problem solve, trying to work through those worries. 1
Speaker 1 00:11:46:99 A1 cyan 20 minutes and then later on remind yourself, I did this work. 1
Speaker 1 00:11:51:39 A1 cyan I already worried about this. 1
Speaker 1 00:11:53:47 A1 cyan I don't need to worry about it now. 1
Speaker 1 00:11:55:67 A1 cyan And I'm telling you, it sounds silly, but it actually works. 1
Speaker 1 00:11:59:67 A1 cyan So like I mentioned before, both of these taking a break from worry and taking a 1
Speaker 1 00:12:04:91 A1 cyan break to worry are important pieces of self care. 1
Speaker 1 00:12:09:33 A1 cyan So if you are struggling with excessive worry, like to the point where it's 1
Speaker 1 00:12:15:39 A1 cyan crippling you I encourage you to perhaps see a therapist, seek professional help. 1
Speaker 1 00:12:24:25 A1 cyan But if you are able to implement this or 1
Speaker 1 00:12:26:55 A1 cyan you need some guidance, some support and accountability in your journey of living 1
Speaker 1 00:12:32:87 A1 cyan your best life, I that's when I come in handy, right? 1
Speaker 1 00:12:37:79 A1 cyan I come in handy. 1
Speaker 1 00:12:39:70 A1 cyan That's the work that I do as a coach. 1
Speaker 1 00:12:43:37 A1 cyan I will guide you and I will support you. 1
Speaker 1 00:12:45:55 A1 cyan And I will provide that accountability as you work towards your best self. 1
Speaker 1 00:12:50:10 A1 cyan So if you book a call with me before 1
Speaker 1 00:12:53:55 A1 cyan December 15, I'm also going to throw in a free ticket to one of two vision board 1
Speaker 1 00:12:58:79 A1 cyan parties that I'm having at the end of this year. 1
Speaker 1 00:13:01:68 A1 cyan Well, the last week we'll be working on vision boards. 1
Speaker 1 00:13:04:19 A1 cyan So you'll get a free ticket of that. 1
Speaker 1 00:13:06:67 A1 cyan Plus, you'll get clarity around what's 1
Speaker 1 00:13:08:95 A1 cyan stopping you, what's keeping you on the backburner and preventing you from 1
Speaker 1 00:13:12:99 A1 cyan becoming your best self and giving you giving yourself and your family, the mom, 1
Speaker 1 00:13:18:43 A1 cyan the wife to the woman that you are worthy of becoming. 1
Speaker 1 00:13:23:15 A1 cyan So momswithoutcapes.com /loveyourself and book a call today. 1
