Here is a sample of the book:
WORRY NO MORE
Here are 36 ways to reduce worry and Find peace.
First Edition. Summer Solstice, 20th & 21st June , Woodhenge, England.
www.worrynomore.info.
Introduction
Worrying too much or overthinking is one of the biggest causes of unhappiness. Worry can cause anxiety, panic attacks, insomnia, exhaustion, depression and even suicide. Worry, anxiety and fear are closely related and often fuel each other. Worry is the thought process, and anxiety the associated feeling or emotion. Many thoughts are compulsive, repetitive and unhelpful, which are called negative automatic thoughts (NATs).
If you are a chronic “worrier”, this guide can help reduce worry so you can start living again. Worry isn't a problem for most people, but it can be overwhelming and debilitating, affecting your ability to work, cause social withdrawal and difficulty concentrating on everyday tasks. When worry becomes excessive, interfering with daily life, you need help.
Life is uncertain, so it is normal to be worried or anxious sometimes. Our world is changing at an ever-accelerating pace which is unsettling. Anxiety is a reasonable response to the risks of existence. Anxiety is a sign that something in your life is unsatisfactory, and your brain is suggesting you take action by making you feel uncomfortable. Anxiety is a feeling of unease which includes chemical changes in the brain and exists on a range from nervousness to panic attacks.
Worry is an intolerance to uncertainty, excessively asking "what if"; and assuming you will not be able to cope with future difficulties. Worry is usually imagining a future lack of health, money, status, or relationships. Catastrophising is overestimating the likelihood and severity of feared events, whilst underestimating your ability to cope and external support.
Some people see worry as virtuous: showing that you care, are nice and kind, are conscientious, concerned for others and are responsible by preparing for the future. Worry is often learned behaviour; if a parent was a worrier, you are more likely to be one yourself.
Worry is useful and can improve performance: it motivates problem solving and action, it makes you prepare for the future, it improves alertness and the avoidance of dangerous and risky situations. It is neither possible, nor desirable to remove worry completely. Worry and fear are powerful motivators.
Our brain evolved for survival, including a need for safety and a fear of risk. A worried, anxious animal is more likely to notice danger and therefore survive. Fear was useful earlier in our evolution when adrenalin would help us combat threats of immediate physical danger; the fight, flight or freeze response. Fear can improve performance in stressful situations like job interviews or public speaking, or it can be crippling.
Our brain is not designed to make us happy, but to keep us alive. You should not expect to be happy all the time because happiness comes and goes, it is a fleeting state. It is okay to not be okay and not always on top form. You are human, so give yourself a break, take it slowly and be gentle with yourself.
Some of these solutions are new, but many are over 2000 years old, mostly from Greece and Asia, so you may have heard some of them before. These are old problems, and you are not alone. Some philosophy is now called positive psychology which has the task of applying scientific rigour to this subject and our unpredictable minds. Anxiety disorders are the most common mental illness.
These solutions are simple, but not always easy to apply; the most difficult part is remembering to use them. This is a short book, so you can easily refresh your mind. It is neither possible nor desirable to eliminate worry completely, but you can make it more manageable using these methods, which can help you find peace and happiness. Not all these solutions will work for you, so just pick the ones you like and find helpful. The first 2 are the most well known and most effective;
1) CONTROL: Only worry about things within your control. Ask yourself what you can do about the situation now: What is within your control? What can I do about it? There is no point worrying about what you do not control, it just destroys your peace of mind and does not reduce the chances of the feared events happening. If your problem cannot be solved, worrying will do no good. Focus on the things you have the power to change, rather than problems outside your control. You do not control other people, although you can try to persuade them to the best course of action.
This is summarised in the serenity prayer: “Grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.” If you want to research this idea further, it is known as the Stoic Fork, worry tree, or dichotomy of control between things you control and those you don’t.
2) MINDFULNESS is about your relationship with time and essentially means to focus your attention and thoughts on the present moment. Everything happens now, you can only experience and enjoy things now. You must be in the present moment to have fun and joy. Just deal with what you have in front of you, the task at hand. Ask yourself; what can I do about the situation now?
You can do most activities in a mindful way, where you focus on the moment and pay attention to all your senses. Notice what is occurring in this moment, really observe your surroundings, including all sights, sounds and smells. Try mindful eating, drinking, washing, walking or breathing. This change of focus can stop your swirling, worried mind.
The past and future exist only in our memory or imagination; they are not real. The past is made up of memories, which you should consider occasionally to see if there are any lessons to be learned. The future is an anticipation of what might occur in a future now. When you are worried, you will normally be imagining a possible negative future.
Achieving a balance between focusing on the now and the future is the key. It is important to keep an eye on the future, otherwise you will lack direction or a plan, like a ship without a rudder, and nothing will be accomplished. It is possible to trust the future even if you don’t have a clear picture of what’s next. "Don't worry about the future, or worry, but know that worrying is as effective as trying to solve an algebra equation by chewing bubble gum" (Baz Luhrmann).
The other 34 chapters will be released soon!
© Stuart Western 2025
