{"id":13822,"date":"2017-01-11T03:30:01","date_gmt":"2017-01-11T03:30:01","guid":{"rendered":"https:\/\/www.pennygolightly.com\/\/?p=13822"},"modified":"2017-01-10T22:40:22","modified_gmt":"2017-01-10T22:40:22","slug":"jump-start-january-2017-week-2-day-4","status":"publish","type":"post","link":"https:\/\/www.pennygolightly.com\/jump-start-january-2017-week-2-day-4\/","title":{"rendered":"Jump Start January 2017: Week 2: Day 4"},"content":{"rendered":"<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-13824 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/www.pennygolightly.com\/\/wp-content\/uploads\/2017\/01\/Jump-Start-January-2017-Week-2-Day-4.jpg\" alt=\"Jump Start January 2017 Week 2 Day 4\" width=\"680\" height=\"450\" \/><noscript><img decoding=\"async\" class=\"aligncenter size-full wp-image-13824 lazyload\" src=\"https:\/\/www.pennygolightly.com\/\/wp-content\/uploads\/2017\/01\/Jump-Start-January-2017-Week-2-Day-4.jpg\" alt=\"Jump Start January 2017 Week 2 Day 4\" width=\"680\" height=\"450\" srcset=\"https:\/\/www.pennygolightly.com\/wp-content\/uploads\/2017\/01\/Jump-Start-January-2017-Week-2-Day-4.jpg 680w, https:\/\/www.pennygolightly.com\/wp-content\/uploads\/2017\/01\/Jump-Start-January-2017-Week-2-Day-4-300x199.jpg 300w\" sizes=\"(max-width: 680px) 100vw, 680px\" \/><\/noscript><\/p>\n<p>It&#8217;s time for another cheap and cheerful idea as part of our Happiness &amp; Wellbeing Week. Today it&#8217;s time to <strong>take a worry dump<\/strong> &#8211; how delightful!<\/p>\n<p>You know the song, &#8216;<em>Don&#8217;t Worry, Be Happy<\/em>&#8216;? Well, while we can take many actions that will make us happier, we can&#8217;t just &#8216;decide to be happy from now on&#8217; and trying to do something impossible simply sets us up to fail, so it&#8217;s not the greatest advice.<\/p>\n<p>The same goes for the <em>don&#8217;t worry<\/em> part too. You can&#8217;t just decide to stop worrying. Human brains are remarkably good at scanning for problems, so we need to actively engage in behaviours that reduce the worrying.<\/p>\n<p>&nbsp;<\/p>\n<h1>How to take a worry dump<\/h1>\n<p>Today, all you need to do is put five or ten minutes aside in the evening. Take a deep breath or two, get comfortable, and focus\u00a0on anything and everything you&#8217;re worried about. Write it all down in a notepad (even if it makes no sense or seems silly), as much as you can for up to ten minutes, then STOP. Set a timer if you need to.<\/p>\n<p>Now remind yourself that most of the things we worry about never happen, or are greatly exaggerated. Also remind yourself that humans are pretty good at solving problems.<\/p>\n<p>Next, go through your list, and cross off anything that you know is probably irrational. That tells you it isn&#8217;t worth worrying about (technically it&#8217;s *you* telling yourself it isn&#8217;t worth worrying about).<\/p>\n<p>Finally, if there&#8217;s anything left on your worry list that isn&#8217;t crossed out, commit to tackling your worry tomorrow even if it&#8217;s one small first step.<\/p>\n<p>If you have difficulty sleeping due to things that are troubling you, try keeping a notepad by your bedside and doing a worry dump before you settle down to sleep. It might stop the worries going round and round in your head when you put them down on paper.<\/p>\n<p><strong>Do you have any things that you worry about that are, er, just plain daft?<\/strong><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>It&#8217;s time for another cheap and cheerful idea as part of our Happiness &amp; Wellbeing Week. Today it&#8217;s time to take a worry dump &#8211; how delightful! You know the song, &#8216;Don&#8217;t Worry, Be Happy&#8216;? Well, while we can take many actions that will make us happier, we can&#8217;t just &#8216;decide to be happy from&#8230;<\/p>\n","protected":false},"author":1,"featured_media":13824,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"footnotes":""},"categories":[488],"tags":[],"class_list":["post-13822","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-jump-start"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jump Start January 2017: Week 2: Day 4 &#8211; Penny Golightly<\/title>\n<meta name=\"description\" content=\"Today it&#039;s time to take a worry dump - how delightful! 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