Worry feels like it should help—but it rarely does. In this episode of The Happy Stack Podcast, I unpack the real cost of rumination and why high performers like us often confuse it with responsibility or care.
Drawing from research, client conversations, and my own inner critic, I introduce the “Check 3” framework—Control, Capacity, and Compassion—to help you break the worry loop and redirect your energy into something that actually serves you.
If your brain replays every meeting, message, and misstep before bed, this one’s for you.
What You’ll Learn in This Episode:
- Over 85% of what we worry about never happens
- Worry spikes cortisol and reduces REM sleep, impacting emotional regulation
- Rumination isn’t responsibility—reflection is
- The “Check 3” framework: Control, Capacity, Compassion
- Letting go is an act of emotional maturity and energy redirection
Links and Resources:
Follow Terri-Ann Richards: https://terriannrichards.com/
The Happy Stack Newsletter: https://happystack.substack.com/
Success Takes Courage Book: https://www.amazon.com.au/Success-Takes-Courage-Inside-Out-Achievement-ebook/dp/B0BKWNT142
If this episode gave you the reminder you didn’t know you needed, pass it on.
Share with someone stuck in a cycle of overthinking, subscribe to the pod, leave a review, and give yourself permission to put the day to rest. You’ve done enough. Let’s stack peace—on purpose.
Chapters
- (00:00:01) - The Happiness Architect
- (00:01:03) - Why You Shouldn't Worry
- (00:07:50) - Check 3: Control, Capacity and Compassion
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