May 17, 2021 • 17 mins
Do you find yourself constantly worrying about the future? Ruminating on thoughts about what could happen and trying to prepare yourself for them? This is what I called wasted worrying. The main reason it's wasted is because you don't know what the future holds. We don't know what is going to happen in the future, so why do we worry so much about it. It's wasted because we waste a lot of energy, emotional energy and time in our minds on worrying about things that may actually never happen.
Worrying isn't completely wasted though, it can teach us something, help us identify where we focus on attention, identify if we are thinking negatively. It can help us identify all of this, to help us take action and make changes in our mindset.
How do we stop the cycle of the wasted worry?
Advice I received from a school staff member was to not look ahead more than 3 months, even less. Don’t look too far ahead and create your own future that may actually never happen.
- Be aware of what you're thinking about and turn your thoughts around
- Deep breathing - breathing techniques
- Tapping meditation
- Journal writing
- Focus on gratitude
These are not rocket science and you could look up any site about worry. But the biggest thing you need to do is to actually do these things. It takes intention and practice, so my message to you , is to figure out how to stop worrying, how to stop it when it’s happening so you don’t waste more time. What are the tools in your toolbox that can help you? This is personal to everyone, not everything works for everyone - but you have to build it, then practice it.
I can help you - let me know if you need help with creating a customized plan and toolbox for you. It’s not always easy to figure out on your own and having an unbiased person to help you might be what you need.
That’s it for this episode. If you can relate to this, please follow this podcast so you never miss an episode and share this podcast to those who may need it. If you need help, I am a mindset and life coach - DM me @susanfink.rise or you can also check out my site https://www.risemindset.com to connect. I want you to remember is you’re not alone in this journey. Stay connected, reach out, there are solution out there to help you!
My mission is to help as many people as I can and I cannot do that without you. Thank you, thank you thank you for listening, thank you for your support in sharing this podcast to help others. And until next time, I appreciate, I empathize, and I am here for you. and...We...can do this!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Susan Fink (00:09):
Hey, everyone, and welcome to the rise with the
light podcast. My name is SusanFink. And this is my weekly
podcast dedicated to supportingfamilies raising children with
special needs. I'm on a missionto provide hope and positivity
through sharing my personalinsights, stories, mindset
perspectives, and ways tonavigate through this journey.
Let's get started.
(00:45):
Hi, there. And thank you so muchfor joining me today, I wanted
to just quickly mention, as Imentioned, on every episode,
please make sure that you'refollowing this podcast so that
you don't miss another episode.
And if these episodes arehelping you, please leave a star
rating a comment and share thispodcast so that I can help other
people as you know, my missionis to help as many people as I
can. And I can't do that withoutyou. So please share this
(01:06):
podcast to someone you know whothis could actually help. So
thank you so much, again forbeing here with me today. So
let's go ahead and jump intothis episode about the wasted
worrying. So I was talking toanother mom who has a special
needs child and he's actuallyolder, he's he's going to be a
teenager, and we were talkingabout the future and how I was
worrying about things about myson who's a lot younger. And she
(01:30):
just said to me, everythingturns out, okay, we don't have
to worry so much about thefuture. Just focus on now focus
on what you can do now to helpthe future. But don't make up
stories about the future don'tmake up things that could
happen. We don't know what'sgoing to happen, we really can't
predict the future. Next, wedon't know what's going to
happen. So we're basicallywasting this energy. It's a
(01:52):
wasted worry. And she turned tome and said, You need to do an
episode on the wasted worry. AndI was like you're right, because
I know, I spend so much of myenergy. I know I spend so much
time and in the past moreso thannow. I spend a lot of time
wasting my energy wasting mymental thoughts, wasting my
(02:12):
emotions on worrying about thefuture on worrying about what's
going to happen, especially withmy son. What's going to happen
with me with my family, myparents, my dog, I mean, just
everything. I'm kind of like anatural worrier. But if you
worry, you're too Do you worryabout things that are going to
happen or that you anticipatemight happen or think about
(02:34):
things so far in the future. Andyou worry about them? Are you
sitting there saying yes outloud or nodding your head or in
your mind's eye? And Yep, that'sme raising my hand, I worry, I
worry a lot. I personally foundmyself worrying about my son and
his life in the future. I wouldsit there when he's three, four
or five years old and thinkabout what is life going to be
(02:56):
like for him when he goes tomiddle school? What is it going
to be like, when he goes to highschool? What is it gonna be
like, as an adult, I'm sittingthere feeling overwhelmed, I'm
taking, you know all of thisinformation that I know right
now and applying it to what hewill be like in the future, and
that I really don't know whatthings are going to be like in
the future, I can't really worryabout those things, because I
(03:18):
can't do anything about them. Idon't even know if they will
actually come true. So all I cando is think about what I can do
today, what can I do now to helphim set him up as best as I can
for the future. So all of thisworrying would make me feel sad
and overwhelmed. And I wouldjust sit in tears and feel just
(03:38):
out of control. And my anxietywould just be so high. And I
would be stuck in this negativethinking cycle. And I would
think so negatively about thefuture. I remember actually
talking to one of the staffmembers at school and talking to
her about what I'm concernedabout. And you know, when you go
(03:59):
through an IEP meeting, and yougo through different discussions
with psychologists or what haveyou all the different
assessments that you have to gothrough. And as a parent, you
know, sitting there and talkingabout some of the challenges,
it's hard. It's hard not to gointo the future. It's hard not
to think about and try toanticipate what's going to
happen so that you can preparenow. But I was worrying so much
(04:22):
about stuff that was going tohappen potentially, you know, so
far out there. And the staffmembers said to me, Susan, if I
can give you any advice, itwould be don't look that far
ahead. She said don't look morethan three or six months out.
And I would even say don't lookbeyond three months, or even one
(04:46):
month. So much changes over timeand the effort that we're
putting in now. The therapy, thetraining The you know, working
together as a team, all of thestuff that we're doing right now
is going to change my son forthe future, it's going to
(05:08):
change. And he changes andevolves so much so fast. So who
am I to say how he is now is howhe's going to be in 1015 years?
And why am I worrying aboutthat? So don't look so far
ahead. Right? Does that makesense? I get it. It's I think
it's just a natural thing for usas parents in general, right. As
parents, as people, we worryabout things, and especially a
(05:31):
special needs parents, we worryabout the future, because we
know that there can bechallenges that come up. But
there can be challenges foranyone, not just kids with
special needs.
But we don't have to manifestwhat's going to happen in the
future, we don't know. All wecan do is be prepared enough
when those things potentiallymight happen, or whatever is
going we're going to face thatwe can actually be prepared and
(05:54):
have the tools and have thecourage and the the wisdom to
figure things out as they come.
We don't have to spend the timeright now. And the energy right
now thinking about it andworrying about it and wondering
if things are going to happen. Imean, I'm talking when I'm
thinking about things about myson, I'm thinking like, when
he's a teenager, you know,that's years and years and years
(06:16):
away? Does it make sense for meto spend this time right now
being concerned about what maynot even happen, it's wasted,
wasted worrying? The thing of itis, though, is that worrying is
not necessarily all wasted.
Right? worrying can actuallyteach us something, it can teach
(06:37):
us about where we're focusingour attention. It can teach us
about how we're thinking, if wereally dig deep into what we're
worrying about, it can help usunderstand how our brains are
working, and what are the thingsthat we need to do to change.
When I think about the future.
And I'm worrying, you know,usually it's something really
negative. So I really need towork on how I change my negative
(06:57):
thinking. I get stuck in thesepatterns in these ruminating
thoughts. And I have to figureout a way to stop it. So
worrying can actually give mesignals and clues about what I'm
thinking about where I'mfocusing my attention. And then
I can take action to change thatso that I can live a more
positive life that I can focuson more positive things I can
live in gratitude that I canrefocus where my head is at, and
(07:20):
not waste my energy and myemotional time and my emotional
energy on something that maynever happen. And I'm worrying
about it so I can get moreprepared on what's to come and
being stronger now for thefuture. But not spending that
time in worry. Does that makesense? So like I said, worrying
is not all wasted. But so muchof it is wasted. Because we
(07:45):
waste our energy thinking andworrying about things that may
never happen. So how do we stopthis cycle? What do we do to
stop worrying to be morepresent? What can we do? Like I
mentioned, we can try to reelourselves in trying not to think
so far ahead. That advice Ireceived was so pivotal in my
(08:09):
thinking process. Anytime I findmyself thinking about what
things are going to be like formy son in middle school or in
high school or when he's anadult, I have to pause and stop
myself, it is very intentional,I have to realize where my head
is going to have to turn thosethoughts around. And I have to
remember, think about what'sgoing on right now. It's an
(08:31):
intentional process, and reallybeing aware of my thoughts. So
can you do that? Can you beaware and stop yourself from
what you're worrying about whatyou're thinking about? Can you
turn those thoughts into pen topaper? Can you write it down? A
lot of times, if you write itdown and get those thoughts and
(08:52):
worry out, you can actuallyrelease that out of your mind.
And then realize that, okay,when I'm writing in my journal,
I realize that these thoughtsare way far out in the future,
they may not actually happen. SoI'm worrying about something
that may not happen, I'm writingit down. And that helps me
alleviate that and get rid of itout of my mind so that I don't
(09:13):
ruminate on it. And I don'tcontinue to harp on it. So
writing, journal writing,meditating, talking to someone,
if you talk to someone and youstart talking to them about
things that are going to happenand things that you're worried
about in the future, if you'retalking to someone who
understands your circumstancesand what's going on, and also
has gone through that, too. Theymay actually give you some great
(09:35):
advice that I'm giving you nowis to be more present, that you
can't change things that aregoing to happen. You don't know
what's going to happen. So youcan't really worry about them.
Focus on now. And that's exactlywhat my friend did for me. She
has more time and moreexperience than what I have. And
she said it's wasted worry,right? It's worrying. We're
(09:57):
wasting our time worrying So shetold me that look, things will
be okay. Take it as they come.
So she really helped me to hearfrom someone who has that
experience and has thatadditional time more time than I
do to know that she's rightthings are going to be okay. I
(10:18):
can't spend my time worryingabout things that may or may not
ever happen, I need to be moregrounded in the present.
And that's the other thing, begrounded in the present. And
other episodes I've done. If youfollow me on Instagram, I talk
about grounding exercises.
Grounding is really all aboutjust using your senses to become
more present to see yourself inthe present moment. So using
your five senses, what do yousee? What do you smell? What do
(10:41):
you feel? What do you taste, allof those senses can bring you
back to the present. So if youfind yourself ruminating and
thinking about things that arein the future, and you're
worrying, do a groundingexercise, be present, find
something to focus on in thepresent moment. An example that
I give about washing dishes,right, you're washing dishes,
you feel the water in yourfingertips, you feel the soap,
(11:03):
you hear the water running, youcan smell the fragrance of the
soap or dish dish soap orwhatever you're using. So using
your senses in an activity toground yourself in the present
so that you get more controlover your thoughts. Another type
of grounding is changing yourenvironment going for a walk
going outside, getting innature, feeling every step you
(11:24):
take looking around, what do yousee trees, birds, the sunset,
the sunrise, you feel the windagainst your skin and your hair,
you know, using these groundingtechniques to bring you in the
present. There's also deepbreathing techniques you can do
focusing on gratitude, sayingsomething out loud that you're
(11:45):
grateful for shifts the way thatyou think shifts you out of this
worrying to actually Well, thisis something I'm grateful for.
It's a turning point tosomething positive. And I
mentioned meditating, breathing.
There's other things liketapping meditation that I've
been trying. And that helps meto actually be more grounded in
(12:06):
the present. So look, thesethings are not rocket science,
right? You can look up inGoogle, what do you do if you're
worried, right? You can find allof these resources, I'm telling
you the things that I do thethings that I've learned that
have helped me when it comes toworrying and when it comes to
being present. And when it comesto reeling in my thoughts and
(12:26):
pulling myself back out of thisruminating cycle that I
typically get stuck in. Andagain, worrying can show you
where you're focusing yourattention, it can show you how
you think and reveal that to youso that you can take action. And
figuring these things out is onething. The biggest thing,
though, that you need to do isactually do them doing these
(12:48):
exercises is what will get youout of this worrying cycle, what
will get you out of the wastedworry. So like I said, you can
find all of these solutions, youcan know all about them. But if
you actually don't put them intopractice, it won't help you, you
won't get out of this worryingcycle. So it takes intention, it
(13:09):
takes practice. So my message toyou is to figure out what will
work for you? How can you stopworrying? How do you stop
wasting this time worrying,wasting your energy on this
living in the future that youdon't even know that's going to
happen? What are the tools inyour toolbox that can help you?
(13:29):
I mentioned a whole bunch ofthem. Can any of these help you?
Can you put these into practiceand do them on a daily basis.
And not everything works foreveryone? meditation, praying,
deep breathing, writing,focusing on gratitude, changing
your environment, groundingexercises, not everything works
for everyone. So it's verypersonal to you. But it's up to
(13:52):
you to figure out what is itthat will work, build your
toolbox and practice beintentional about it and
practice it. It's not enough tojust know that you can do these
things, you have to do them. Andonce you put these things into
practice, it becomes easier andbecomes generalized meaning it's
almost like second nature. Themore you can practice it, the
(14:15):
better you get at it. So thenwhen you start worrying about
something, the faster you'll beable to pivot, you'll know the
tools, you'll know that thingsthat work for you. And then you
can quickly get out of thiswasted worry and move into a
different thought process and apositive thought process and
being present. So you have tostart you have to start
practicing. The more practiceyou do, the more natural it
(14:37):
becomes, the easier it will befor you to get out of the wasted
worry cycle and into a morepositive mindset. I know that
this can help you it has helpedme tremendously, not only
talking to other peopleunderstanding where my head is
out where my thoughts are atwhat I'm worrying about what I'm
wasting my emotional energy onactually doing the work.
(15:00):
actually practicing things thatwork for me things in my toolbox
have helped me.
So I'm just speaking on mypersonal experience, and also
things that I've learned fromother people. So I know that
this can help you. If you'resitting there and you are a
worrying type of person, and youare like me, and you think about
the future and what's coming,and you worry about it, you're
(15:22):
wasting so much energy and somuch time doing that. And I
encourage you to find tools todo some things that will help
you to practice with intention,make it part of your daily
routine, make it part of yourdaily life so that you can
quickly pivot out of the worry,and become more present in the
moment. So that's it for thisepisode. I kept it short and
(15:43):
sweet. I want you to reallyfocus on what will work for you.
And if you relate to any ofthis, please follow this podcast
so that you don't miss anepisode, share this podcast with
someone who could use it and whoreally needs it. And I know some
of these things, these thingsare hard to do. Sometimes you
need an unbiased person to helpyou figure out what tools you
(16:05):
can use to help you build atoolbox that's customized to
your personal needs. So ifthat's something you're looking
for, I am a mindset and lifecoach, please DM me at Susan
Fink dot Ries reach out I'm hereto help. You can also check out
my website rise mindset.com toconnect with me there too. So I
want you to remember that youare not alone in this journey.
(16:26):
Stay connected, reach out thereare solutions out there for you
to help you in your journey. Andas you know, my mission is to
help as many people as I can.
And I cannot do that withoutyou. So thank you. Thank you.
Thank you so much for listening.
Thank you for your support andsharing this podcast to help
other people. And until nexttime, I appreciate I empathize
(16:46):
and I'm here for you and we cando this
Hey, everyone, and welcome to the rise with the
light podcast. My name is SusanFink. And this is my weekly
podcast dedicated to supportingfamilies raising children with
special needs. I'm on a missionto provide hope and positivity
through sharing my personalinsights, stories, mindset
perspectives, and ways tonavigate through this journey.
Let's get started.
(00:45):
Hi, there. And thank you so muchfor joining me today, I wanted
to just quickly mention, as Imentioned, on every episode,
please make sure that you'refollowing this podcast so that
you don't miss another episode.
And if these episodes arehelping you, please leave a star
rating a comment and share thispodcast so that I can help other
people as you know, my missionis to help as many people as I
can. And I can't do that withoutyou. So please share this
(01:06):
podcast to someone you know whothis could actually help. So
thank you so much, again forbeing here with me today. So
let's go ahead and jump intothis episode about the wasted
worrying. So I was talking toanother mom who has a special
needs child and he's actuallyolder, he's he's going to be a
teenager, and we were talkingabout the future and how I was
worrying about things about myson who's a lot younger. And she
(01:30):
just said to me, everythingturns out, okay, we don't have
to worry so much about thefuture. Just focus on now focus
on what you can do now to helpthe future. But don't make up
stories about the future don'tmake up things that could
happen. We don't know what'sgoing to happen, we really can't
predict the future. Next, wedon't know what's going to
happen. So we're basicallywasting this energy. It's a
(01:52):
wasted worry. And she turned tome and said, You need to do an
episode on the wasted worry. AndI was like you're right, because
I know, I spend so much of myenergy. I know I spend so much
time and in the past moreso thannow. I spend a lot of time
wasting my energy wasting mymental thoughts, wasting my
(02:12):
emotions on worrying about thefuture on worrying about what's
going to happen, especially withmy son. What's going to happen
with me with my family, myparents, my dog, I mean, just
everything. I'm kind of like anatural worrier. But if you
worry, you're too Do you worryabout things that are going to
happen or that you anticipatemight happen or think about
(02:34):
things so far in the future. Andyou worry about them? Are you
sitting there saying yes outloud or nodding your head or in
your mind's eye? And Yep, that'sme raising my hand, I worry, I
worry a lot. I personally foundmyself worrying about my son and
his life in the future. I wouldsit there when he's three, four
or five years old and thinkabout what is life going to be
(02:56):
like for him when he goes tomiddle school? What is it going
to be like, when he goes to highschool? What is it gonna be
like, as an adult, I'm sittingthere feeling overwhelmed, I'm
taking, you know all of thisinformation that I know right
now and applying it to what hewill be like in the future, and
that I really don't know whatthings are going to be like in
the future, I can't really worryabout those things, because I
(03:18):
can't do anything about them. Idon't even know if they will
actually come true. So all I cando is think about what I can do
today, what can I do now to helphim set him up as best as I can
for the future. So all of thisworrying would make me feel sad
and overwhelmed. And I wouldjust sit in tears and feel just
(03:38):
out of control. And my anxietywould just be so high. And I
would be stuck in this negativethinking cycle. And I would
think so negatively about thefuture. I remember actually
talking to one of the staffmembers at school and talking to
her about what I'm concernedabout. And you know, when you go
(03:59):
through an IEP meeting, and yougo through different discussions
with psychologists or what haveyou all the different
assessments that you have to gothrough. And as a parent, you
know, sitting there and talkingabout some of the challenges,
it's hard. It's hard not to gointo the future. It's hard not
to think about and try toanticipate what's going to
happen so that you can preparenow. But I was worrying so much
(04:22):
about stuff that was going tohappen potentially, you know, so
far out there. And the staffmembers said to me, Susan, if I
can give you any advice, itwould be don't look that far
ahead. She said don't look morethan three or six months out.
And I would even say don't lookbeyond three months, or even one
(04:46):
month. So much changes over timeand the effort that we're
putting in now. The therapy, thetraining The you know, working
together as a team, all of thestuff that we're doing right now
is going to change my son forthe future, it's going to
(05:08):
change. And he changes andevolves so much so fast. So who
am I to say how he is now is howhe's going to be in 1015 years?
And why am I worrying aboutthat? So don't look so far
ahead. Right? Does that makesense? I get it. It's I think
it's just a natural thing for usas parents in general, right. As
parents, as people, we worryabout things, and especially a
(05:31):
special needs parents, we worryabout the future, because we
know that there can bechallenges that come up. But
there can be challenges foranyone, not just kids with
special needs.
But we don't have to manifestwhat's going to happen in the
future, we don't know. All wecan do is be prepared enough
when those things potentiallymight happen, or whatever is
going we're going to face thatwe can actually be prepared and
(05:54):
have the tools and have thecourage and the the wisdom to
figure things out as they come.
We don't have to spend the timeright now. And the energy right
now thinking about it andworrying about it and wondering
if things are going to happen. Imean, I'm talking when I'm
thinking about things about myson, I'm thinking like, when
he's a teenager, you know,that's years and years and years
(06:16):
away? Does it make sense for meto spend this time right now
being concerned about what maynot even happen, it's wasted,
wasted worrying? The thing of itis, though, is that worrying is
not necessarily all wasted.
Right? worrying can actuallyteach us something, it can teach
(06:37):
us about where we're focusingour attention. It can teach us
about how we're thinking, if wereally dig deep into what we're
worrying about, it can help usunderstand how our brains are
working, and what are the thingsthat we need to do to change.
When I think about the future.
And I'm worrying, you know,usually it's something really
negative. So I really need towork on how I change my negative
(06:57):
thinking. I get stuck in thesepatterns in these ruminating
thoughts. And I have to figureout a way to stop it. So
worrying can actually give mesignals and clues about what I'm
thinking about where I'mfocusing my attention. And then
I can take action to change thatso that I can live a more
positive life that I can focuson more positive things I can
live in gratitude that I canrefocus where my head is at, and
(07:20):
not waste my energy and myemotional time and my emotional
energy on something that maynever happen. And I'm worrying
about it so I can get moreprepared on what's to come and
being stronger now for thefuture. But not spending that
time in worry. Does that makesense? So like I said, worrying
is not all wasted. But so muchof it is wasted. Because we
(07:45):
waste our energy thinking andworrying about things that may
never happen. So how do we stopthis cycle? What do we do to
stop worrying to be morepresent? What can we do? Like I
mentioned, we can try to reelourselves in trying not to think
so far ahead. That advice Ireceived was so pivotal in my
(08:09):
thinking process. Anytime I findmyself thinking about what
things are going to be like formy son in middle school or in
high school or when he's anadult, I have to pause and stop
myself, it is very intentional,I have to realize where my head
is going to have to turn thosethoughts around. And I have to
remember, think about what'sgoing on right now. It's an
(08:31):
intentional process, and reallybeing aware of my thoughts. So
can you do that? Can you beaware and stop yourself from
what you're worrying about whatyou're thinking about? Can you
turn those thoughts into pen topaper? Can you write it down? A
lot of times, if you write itdown and get those thoughts and
(08:52):
worry out, you can actuallyrelease that out of your mind.
And then realize that, okay,when I'm writing in my journal,
I realize that these thoughtsare way far out in the future,
they may not actually happen. SoI'm worrying about something
that may not happen, I'm writingit down. And that helps me
alleviate that and get rid of itout of my mind so that I don't
(09:13):
ruminate on it. And I don'tcontinue to harp on it. So
writing, journal writing,meditating, talking to someone,
if you talk to someone and youstart talking to them about
things that are going to happenand things that you're worried
about in the future, if you'retalking to someone who
understands your circumstancesand what's going on, and also
has gone through that, too. Theymay actually give you some great
(09:35):
advice that I'm giving you nowis to be more present, that you
can't change things that aregoing to happen. You don't know
what's going to happen. So youcan't really worry about them.
Focus on now. And that's exactlywhat my friend did for me. She
has more time and moreexperience than what I have. And
she said it's wasted worry,right? It's worrying. We're
(09:57):
wasting our time worrying So shetold me that look, things will
be okay. Take it as they come.
So she really helped me to hearfrom someone who has that
experience and has thatadditional time more time than I
do to know that she's rightthings are going to be okay. I
(10:18):
can't spend my time worryingabout things that may or may not
ever happen, I need to be moregrounded in the present.
And that's the other thing, begrounded in the present. And
other episodes I've done. If youfollow me on Instagram, I talk
about grounding exercises.
Grounding is really all aboutjust using your senses to become
more present to see yourself inthe present moment. So using
your five senses, what do yousee? What do you smell? What do
(10:41):
you feel? What do you taste, allof those senses can bring you
back to the present. So if youfind yourself ruminating and
thinking about things that arein the future, and you're
worrying, do a groundingexercise, be present, find
something to focus on in thepresent moment. An example that
I give about washing dishes,right, you're washing dishes,
you feel the water in yourfingertips, you feel the soap,
(11:03):
you hear the water running, youcan smell the fragrance of the
soap or dish dish soap orwhatever you're using. So using
your senses in an activity toground yourself in the present
so that you get more controlover your thoughts. Another type
of grounding is changing yourenvironment going for a walk
going outside, getting innature, feeling every step you
(11:24):
take looking around, what do yousee trees, birds, the sunset,
the sunrise, you feel the windagainst your skin and your hair,
you know, using these groundingtechniques to bring you in the
present. There's also deepbreathing techniques you can do
focusing on gratitude, sayingsomething out loud that you're
(11:45):
grateful for shifts the way thatyou think shifts you out of this
worrying to actually Well, thisis something I'm grateful for.
It's a turning point tosomething positive. And I
mentioned meditating, breathing.
There's other things liketapping meditation that I've
been trying. And that helps meto actually be more grounded in
(12:06):
the present. So look, thesethings are not rocket science,
right? You can look up inGoogle, what do you do if you're
worried, right? You can find allof these resources, I'm telling
you the things that I do thethings that I've learned that
have helped me when it comes toworrying and when it comes to
being present. And when it comesto reeling in my thoughts and
(12:26):
pulling myself back out of thisruminating cycle that I
typically get stuck in. Andagain, worrying can show you
where you're focusing yourattention, it can show you how
you think and reveal that to youso that you can take action. And
figuring these things out is onething. The biggest thing,
though, that you need to do isactually do them doing these
(12:48):
exercises is what will get youout of this worrying cycle, what
will get you out of the wastedworry. So like I said, you can
find all of these solutions, youcan know all about them. But if
you actually don't put them intopractice, it won't help you, you
won't get out of this worryingcycle. So it takes intention, it
(13:09):
takes practice. So my message toyou is to figure out what will
work for you? How can you stopworrying? How do you stop
wasting this time worrying,wasting your energy on this
living in the future that youdon't even know that's going to
happen? What are the tools inyour toolbox that can help you?
(13:29):
I mentioned a whole bunch ofthem. Can any of these help you?
Can you put these into practiceand do them on a daily basis.
And not everything works foreveryone? meditation, praying,
deep breathing, writing,focusing on gratitude, changing
your environment, groundingexercises, not everything works
for everyone. So it's verypersonal to you. But it's up to
(13:52):
you to figure out what is itthat will work, build your
toolbox and practice beintentional about it and
practice it. It's not enough tojust know that you can do these
things, you have to do them. Andonce you put these things into
practice, it becomes easier andbecomes generalized meaning it's
almost like second nature. Themore you can practice it, the
(14:15):
better you get at it. So thenwhen you start worrying about
something, the faster you'll beable to pivot, you'll know the
tools, you'll know that thingsthat work for you. And then you
can quickly get out of thiswasted worry and move into a
different thought process and apositive thought process and
being present. So you have tostart you have to start
practicing. The more practiceyou do, the more natural it
(14:37):
becomes, the easier it will befor you to get out of the wasted
worry cycle and into a morepositive mindset. I know that
this can help you it has helpedme tremendously, not only
talking to other peopleunderstanding where my head is
out where my thoughts are atwhat I'm worrying about what I'm
wasting my emotional energy onactually doing the work.
(15:00):
actually practicing things thatwork for me things in my toolbox
have helped me.
So I'm just speaking on mypersonal experience, and also
things that I've learned fromother people. So I know that
this can help you. If you'resitting there and you are a
worrying type of person, and youare like me, and you think about
the future and what's coming,and you worry about it, you're
(15:22):
wasting so much energy and somuch time doing that. And I
encourage you to find tools todo some things that will help
you to practice with intention,make it part of your daily
routine, make it part of yourdaily life so that you can
quickly pivot out of the worry,and become more present in the
moment. So that's it for thisepisode. I kept it short and
(15:43):
sweet. I want you to reallyfocus on what will work for you.
And if you relate to any ofthis, please follow this podcast
so that you don't miss anepisode, share this podcast with
someone who could use it and whoreally needs it. And I know some
of these things, these thingsare hard to do. Sometimes you
need an unbiased person to helpyou figure out what tools you
(16:05):
can use to help you build atoolbox that's customized to
your personal needs. So ifthat's something you're looking
for, I am a mindset and lifecoach, please DM me at Susan
Fink dot Ries reach out I'm hereto help. You can also check out
my website rise mindset.com toconnect with me there too. So I
want you to remember that youare not alone in this journey.
(16:26):
Stay connected, reach out thereare solutions out there for you
to help you in your journey. Andas you know, my mission is to
help as many people as I can.
And I cannot do that withoutyou. So thank you. Thank you.
Thank you so much for listening.
Thank you for your support andsharing this podcast to help
other people. And until nexttime, I appreciate I empathize
(16:46):
and I'm here for you and we cando this
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