Managing Worry to Boost Creative Thinking

How do you navigate ambiguity? One of the things I teach in creative thinking is the ability to embrace ambiguity—the skill of staying open to uncertainties rather than rushing to resolve them. It’s easy to talk about, but one of the hardest things to practice, especially when life or work feels complex and uncertain. This past week, I worked with a group navigating a lot of ambiguity, and it got me thinking: How do we support ourselves and others during uncertain times? Here are some things I’ve found that help: 1. Take care of yourself. When we're stressed, our good habits—eating healthy, exercising, and getting enough sleep—often get replaced by quick fixes like junk food, doomscrolling, and caffeine overload. But when we neglect our well-being, it becomes even more challenging to sit with uncertainty. Prioritizing small acts of self-care helps build the resilience needed to handle ambiguity. 2. Check in on others. Uncertainty isn’t just an individual experience—it’s collective. Reach out to friends, family, and colleagues who might feel overwhelmed. A simple “How are you doing?” or “Thinking of you” can make a huge difference. Sometimes, just knowing we’re not alone in the uncertainty makes navigating easier. 3. Take time to breathe—phone-free. Whatever this looks like for you—taking a walk, sitting in your favorite chair by the fire, or just closing your eyes for a few deep breaths—stepping away from screens helps create space for clarity. The constant flood of information can make ambiguity feel heavier than it is. Sometimes, we need to sit with the unknown and let things unfold. Other times, we’re ready to actively engage with it. If you feel the need to problem-solve, try shifting your perspective: 4. Reframe uncertainty as a possibility. Instead of seeing ambiguity as something to fear, try viewing it as a space for new opportunities. Ask yourself: What possibilities might emerge from this? Shifting your mindset from dread to curiosity can open up creative solutions you hadn’t considered. 5. Trust the process. Sid Parnes, one of the creators of Creative Problem Solving, often said to "trust the process". This means embracing the idea that even when things feel uncertain, creativity thrives when we allow ideas to unfold over time. Instead of forcing a solution too soon, stay engaged, remain open to new inputs, and trust that the right insights will emerge when they are needed. How do you navigate ambiguity? What strategies have helped you embrace uncertainty in your work or life? I’d love to hear your thoughts. #creativity #education #ambiguity

You are not stuck. You are SCARED. I see it all the time. Highly skilled professionals with impressive experience feel paralyzed—not by a lack of ability, but by ANXIETY. 🔹 Anxiety about changing careers. 🔹 Anxiety about dealing with a toxic boss or team. 🔹 Anxiety concerning integrity issues. 🔹 Anxiety related to self-promotion through networking. 🔹 Anxiety about stepping into a larger role. Anxiety does not just create doubt. It hijacks the mind, keeping you trapped in fear-based cycles. It can be exhausting! But there is a way out. CREATIVITY and CURIOSITY. When anxiety takes over, the mind fixates on worst-case scenarios. "What if I fail?" "What if they reject me?" But what if you shifted the question? 🔹 CURIOSITY: What can I learn from this? What opportunities exist here? 🔹 CREATIVITY: How can I tackle this differently? What strengths do I bring to this challenge? The key is to shift gears—from fear to possibility, from worry to action. The next time anxiety creeps in, ask yourself: 🔹 What can I learn? What can I create? It could be a new way to present yourself. It might be a fresh approach to workplace conflict. It may be a new perspective on your potential. Anxiety shrinks you. Curiosity and Creativity expand you.

I’m weird as I've got a strange habit that has changed my life. Every morning, I do a 10 Minute Journal Exercise. I started this practice because I was looking for a way to kickstart my days with more purpose and positivity. Now, it has become my secret weapon for productivity and mindfulness. 5 Questions. 2 minutes each.  It's had remarkable results. And here's the kicker - it's so easy. I recommend using a journal so you can look back on previous days. If you're anti-paper, open a blank document and add to it daily. 𝗔𝘀𝗸 𝘁𝗵𝗲𝘀𝗲 𝟱 𝗾𝘂𝗲𝘀𝘁𝗶𝗼𝗻𝘀 𝘁𝗼 𝘆𝗼𝘂𝗿𝘀𝗲𝗹𝗳: How am I feeling today? What am I grateful for? What is the most important task of the day? What am I worried about? What am I excited about? I just time myself for 2 minutes and type out whatever comes to mind.  Here's what I've learned: ↳  How I'm feeling is a KPI for how my day will go. The more inspiration I expose myself to in the morning, the more I seem to get out of the day. ↳  I have a lot to be grateful for. Bringing it to mind in the morning helps me slow down, be more intentional, put things in perspective, and do my best to support those around me. ↳  I identify the most important task of the day and do it first thing. If you follow me, you know I'm an "Eat the Frog" enthusiast! ↳  Looking back at what I worried about, out of the last 30 days, the thing I spent worrying the most about never happened. It was wasted energy. I worry much less now. ↳  The things that drive my excitement are often what I find the most joy in and feel best at. I try to find ways to make my most important task something I'm really excited about. Let me share a quick story.👇 Last month, I was dreading a big presentation at work. But through this journaling practice, I realized I was actually excited about sharing my ideas. I flipped my mindset from worry to excitement, and guess what? The presentation was a hit. This simple shift in perspective, which I gained from my morning journal, made all the difference. 𝗦𝗼, 𝗵𝗲𝗿𝗲'𝘀 𝗺𝘆 𝗰𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲 𝘁𝗼 𝘆𝗼𝘂: Give this 10 Minute Journal Exercise a shot for just one week. I bet you'll be amazed at how it can transform your day-to-day life. Who knows? You might just become as weird as me 🙂 P.S. - Enjoyed reading this? Repost♻️ it to your network and follow Frederick Churbuck for more. #journaling #productivity #positivity #transformation 

Are you frequently overwhelmed by worries, even about minor things? This could be a sign of anxiety. While anxiety is a common feeling involving unease, worry, or fear - particularly during periods of uncertainty, change, or high-stress situations - if not addressed, it can evolve to be pervasive. Anxiety can make it difficult to focus on our work and impact productivity and well-being. According to a study by Champion Health in the UK, 60% of employees experience some form of anxiety. This statistic is concerning, but what's more troubling is that many people suffer in silence, unaware or unwilling to acknowledge their struggles. Throughout my journey, I've encountered numerous moments where, in retrospect, anxiety was a silent battle for me. Externally, I appeared successful, but I was wrestling with persistent worries and self-doubt internally. Thankfully, with professional help and a supportive personal network, I've learned to manage these challenges better. My experiences have underscored the need to openly discuss anxiety and educate ourselves on coping mechanisms and support options. To get some practical insights and tips on this topic, I reached out to my friend Dana Berri. Dana is a licensed psychologist with expertise in applying Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT) techniques. Here are 3 invaluable tips she shared on managing anxiety: 1. Befriend your anxiety and allow it to be: Contrary to the common advice we often hear telling us ‘not to worry’, a positive approach for managing anxiety involves intentionally allowing ourselves to explore these worries and letting the worry run its course. Ask yourself: ↳What am I thinking about right now? ↳On a scale of 1-10, how stressful do I feel? ↳Explore the worst-case and best-case scenarios and their probability. 2. Reframe your thoughts: Once you have identified these negative thoughts, try transforming them into more positive or constructive ones. E.g. ‘I will never be good at this’ to ‘This may be challenging now, but with practice, I can improve my skills over time.’ 3. Lean on problem-solving: Apply a problem-solving approach once you've identified and reframed negative thoughts. 1. Identify the Concern: ‘What's the specific concern that's causing anxiety?’ 2. Ask the Right Questions and focus on what’s helpful rather than what is right or wrong: Instead of dwelling on the worst-case scenario, redirect your focus. E.g. ‘What aspects of this situation are within my control?, is this thought helping me get what I want?’ 3. Set Realistic Goals: E.g. If you're anxious about an upcoming presentation, dedicate specific time to preparation. 4. Consider the Variables: Determine which variables you can influence and take action. E.g. You can’t control your manager’s mood, but you can plan to leave home early to avoid peak traffic. PS: Approach your feelings with kindness and curiosity. Image Credit: 6seconds.org

Anxiety is a master storyteller, weaving narratives of worst-case scenarios, self-doubt, and impending doom. It thrives on uncertainty, convincing us that our fears are facts rather than fleeting thoughts. But here’s something powerful to remember: thoughts are not reality—they are simply mental events. When we allow anxious thoughts to go unchecked, they can spiral into overwhelming distress. But when we pause and challenge them, we take back control. This isn’t about suppressing anxiety—it’s about developing a healthier relationship with our thoughts. How can we challenge anxious thinking? ✨ Separate facts from assumptions "Do I have undeniable proof that what I'm thinking is 100% true?" Our minds often fill in gaps with assumptions, creating distorted beliefs. Asking for concrete evidence forces us to see beyond our fears. ✨ Assess likelihood vs. possibility "How likely is it that this will actually happen?" Anxiety makes rare possibilities feel like certainties. Acknowledging probabilities helps put worries into perspective. ✨ Examine helpfulness "Is worrying about this helping me or hurting me?" Rumination keeps us stuck in fear, while constructive problem-solving moves us forward. Recognizing the difference is key. ✨ Shift perspectives "What would I say to a friend who was having these thoughts?" We tend to be far more compassionate toward others than ourselves. Speaking to ourselves with the same kindness can shift our mindset. ✨ Consider the bigger picture "Will this matter in a day, a month, or a year?" Anxiety magnifies problems, making them feel all-consuming. Taking a long-term view helps us see that many of our fears will fade with time. ✨ Identify thinking traps "Am I falling into a cognitive distortion?" Common thinking traps include catastrophizing (assuming the worst), black-and-white thinking (viewing situations as all good or all bad), and mind-reading (assuming we know what others think). Recognizing these patterns allows us to break free from them. ✨ Trust in resilience "Have I coped with challenges before? Can I do it again?" We often underestimate our own strength. Reflecting on past difficulties we've overcome reinforces our ability to navigate current struggles. Rewiring the Way We Think Challenging anxious thoughts isn’t about dismissing them—it’s about creating distance between our emotions and reality. When we engage in this practice consistently, we begin to rewire our brains for greater emotional regulation, clarity, and inner peace. Anxiety may still whisper, but we don’t have to believe everything it says. We have the power to respond differently. How do you challenge anxious thoughts in your daily life? Let’s open up the conversation. 💙 #AnxietyRelief #CognitiveReframing #MentalHealthAwareness #MindsetShift #SelfCompassion