Untangle from Worries

Understanding:

You seem caught in a worry cycle about work performance, with thoughts like 'I'm not doing enough' creating anxiety that interferes with your ability to focus and be present. This worry may actually be hindering the very performance you're concerned about.

Mindfulness & Defusion Strategies:

• •Practice 'naming the story': 'I notice I'm having the 'not good enough at work' story again'
• •Use the 'leaves on a stream' visualization to watch worry thoughts float by without engaging
• •Anchor in the present moment through mindful breathing when worry spirals begin

Values & Committed Action Strategies:

• •Connect with your work values: Is this worry helping you be the professional you want to be?
• •Take one small, value-driven work action today while allowing the worry to be present
• •Practice willingness: 'I'm willing to feel this uncertainty while focusing on doing good work'

Motivational Insight:

Worries are like clouds - they pass through the sky of your mind, but they don't define the weather. You can take meaningful action even with worry clouds present.