The Worry Habit
Welcome! I’m glad you’re here.
Everything you need is on this page. Start with the class. The guide and meditations are here for the days that follow.
You can’t stop the waves, but you can learn how to surf.
~Jon Kabat-Zinn
Watch The Worry Habit Here
Worry is a habit, not a flaw. It’s a loop your brain learned because it once worked — which means it can change. In this free 40-minute class, I share the brain science in plain language, a three-step method for stepping out of the loop, and practices small enough to fit a real week. No more discipline required, and no quieter life. Just the pause where choice lives.
The Worry Habit Guide
Anxiety and the habits that ride along with it — the worrying, the over-preparing, the replaying, the evening scroll — aren't character flaws. They're loops your brain learned because, once, they worked. And a loop you can see is a loop you can work with.
The guide contains the neuroscience I mentioned in the talk and worksheets for mapping your own patterns using the three-step method I described, and four practices that each take under two minutes to begin to build the skills to step out of autopilot.
There's room to write throughout. Print it and fill it in by hand, or type into it with your PDF app — whichever one you'll actually do.
Meditations
Body Scan (9 min.)
In this brief meditation you’ll guide your awareness through the body to just notice sensations exactly as they are, without judgement or needing to fix or change anything. This practice helps familiarize us with our habitual patterns of stress and tension in the body. It can also help train the mind to drop into sensations during times of stress and uncertainty — the moment where choice becomes possible. With regular practice we can become more resilient and reduce reactivity.
Practicing curiosity with the breath (7 min.)
This brief meditation is an invitation to slow down and get curious about the breath on a busy day. Giving ourselves a brief pause to center, ground, release tension and take refuge in the breath can be a valuable nervous system reset. You may find that some part of it really resonates and can develop your own 60-90 second check in when you need it.