[0:00] Welcome back!  

 [1:00] Quick Catch up 

 [2:22]Ruminate vs incessant worrying

   [3:15] 1. Notice when you are stuck in your head  Pay attention to the way you think so you can be aware of the problem  Take note of your thoughts  

 [4:00] 2 Focus on problem solving. 

 Dwelling on your problems is not gonna help, it's not gonna solve them. But looking for solutions is,  Focus on what you can control 

[5:10] 3. Challenge your negative thoughts  Take a step back and look at the evidence that you have 

 [6:15] 4. Reflect  

Take DESIGNATED time to sit and reflect on the issues writing it all back 

 Give yourself a time frame of when you are going to think about the things that worry you and not one second more

 [7:40] 5. Become more Mindful  Be more in the moment  Stop worrying about tomorrow / yesterday

  [8:42] CHANGE THE CHANNEL  

Talk about something different, exercise, work on a different project, do something that distracts you. 

  [10:30] Goodbyes & Future Projects

I love yall and i mean it. If you found this helpful dont forget to follow the podcast on instagram: 

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