Picture this scenario: you encounter an ambiguous and uncertain situation, and then, of course, you quickly try to solve it. You anticipate all types of scenarios and try to prepare for each one of them, without realizing you are worrying and consumed with anxiety.
Worry is primarily a thought-based process, and that’s what makes it tricky.
We’ll worry from time to time; that’s unavoidable. But playing-it-safe by worrying all the time takes a hefty toll on your well-being, happiness, and relationships.
In this episode, I interview Dr. Chad Lejeune, Ph.D.
We discussed the subtleties of worrying, what keeps worry cycles, and the importance of developing a new relationship with your mind. In the second part of the interview, I shared with Chad an unexpected situation I encountered when traveling, and we used that event as an opportunity to discuss micro-skills to manage uncertainty, what-if thoughts, and reassurance-seeking and information-seeking behaviors.
Table of Contents
Key Takeaways
- How to develop a new relationship with thinking
- How to distinguish effective problem-solving from ineffective one
- Understanding fear and anxiety
- Defining worry and its impact
- The role of worry thoughts
- Distinguishing between productive and nonproductive worry
- The consequences of worry
- Addressing beliefs about worry
- Changing our relationship with our thoughts
- Dealing with unexpected situations
- Embracing uncertainty and ambiguity
- The anxious brain and uncertainty
- Productive thoughts and problem-solving
- The power of narratives and storytelling
- The distinction between problem solving and creating narratives
- The danger of excessive information seeking
- The power of accepting uncertainty
- The importance of learning from the past
About Chad Lejeune, Ph.D.
Dr. Chad LeJeune is a professor of psychology at the University of San Francisco. He has more than 30 years experience treating people with anxiety problems. He is a founding fellow of the Academy of Cognitive Therapy, and was among the first clinicians to receive training in acceptance and commitment therapy. He lives and works in San Francisco.
Dr. LeJeune offers compassionate, focused, research-supported treatment for individuals and couples using both Cognitive-Behavioral Therapy and Acceptance and Commitment Therapy. He specializes in the treatment of anxiety-related problems.
Resources
- The Worry Trap: How to Free Yourself from Worry & Anxiety using Acceptance and Commitment Therapy by Chad LeJeune PhD
- “Pure O” OCD: Letting Go of Obsessive Thoughts with Acceptance and Commitment Therapy by Chad LeJeune PhD
- Dr. Chad LeJeune’s website: http://www.anxietyhappens.com/
Resources from Dr. Z.’s desk
- Dealing with the stress of anticipating disasters around every corner
- Receive free weekly science-based, compassionate, and actionable skills to stop ineffective playing-it-safe
- Figure out your playing-it-safe profile in 5 minutes and identify the key thinking strategies that keep you living in your head
- Learn ACT skills for anxious achievers by taking Dr. Z. ACT courses
Show notes with time stamps
00:27 Understanding Fear and Anxiety
01:26 Defining Worry and Its Impact
02:27 Distinguishing Between Worry and Problem Solving
05:50 The Consequences of Worry
06:43 Addressing Beliefs About Worry
11:27 Changing Our Relationship with Our Thoughts
17:41 Practical Example: Dealing with Unexpected Situations
22:59 The Power of Productive Thoughts
23:56 The Mind’s Narratives and Their Impact
25:46 The Distinction Between Problem Solving and Worrying
28:15 The Power of Acceptance and Living in the Present
28:20 The Pitfalls of Excessive Information Seeking
29:12 The Role of Google in Reassurance Seeking
32:29 The Importance of Embracing Uncertainty
34:53 Reflections on the Past and the Future
