Anti Worry
We don't know enough to worry
“Worry is preposterous; we don’t know enough to worry.” - Wei-Boyang
“Don't worry. You don't know enough to worry. That's God's truth. Who do you think you are that you should worry, for crying out loud? It's a total waste of time. It presupposes such a knowledge of the situation that it is in fact a form of hubris.” - Terence-McKenna
“To be afraid of death is only another form of thinking that one is wise when one is not; it is to think that one knows what one does not know. No one knows with regard to death whether it is not really the greatest blessing that can happen to a man; but people dread it as though they were certain that it is the greatest evil; and this ignorance, which thinks that it knows what it does not, must surely be ignorance most culpable.” — Plato
Audio of Story narrated by Alan-Watts
We don't know whether something is good or bad in the long run.
A long time ago, a poor Chinese farmer lost a horse, and all the neighbors came around and said, “well that’s too bad.” The farmer said, “maybe.”
Shortly after, the horse returned bringing another horse with him, and all the neighbors came around and said, “well that’s good fortune,” to which the farmer replied, “maybe.”
The next day, the farmer’s son was trying to tame the new horse and fell, breaking his leg, and all the neighbors came around and said, “well that’s too bad,” and the farmer replied, “maybe.”
Shortly after, the emperor declared war on a neighboring nation and ordered all able-bodied men to come fight—many died or were badly maimed, but the farmer’s son was unable to fight and spared due to his injury. And all the neighbors came around and said, “well that’s good fortune,” to which the farmer replied, “maybe.”
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Combatting elevated Stress:
Combatting Elevated Stress
Breathing
Breathing Techniques
Different breathing techniques can be very beneficial for combatting stress.
Firstly to mention breathing right throughout the day.
What is breathing right? Breathing right is breathing with your belly rather with your chest.
Belly Breathing
Belly Breathing/diaphragmatic Breathing and Stress
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Cyclic Sighing
Next to mention is not a very intense breathing technique that can be incorporated into daily morning routine or invoked upon when necessary throughout the day without being very intense: Cyclic Sighing.
Cyclic Sighing
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Wim Hof Breathing
Wim Hof Breathing (or Cyclic Hyperventilation with Breath holds) personally is one of the more intense breathing methods.
Wim Hof Breathing
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Meditation
Meditation
Meditation can a good aid in the mix of combatting stress.
(See also Cyclic Sighing, if meditation is not your cup of team).
Here is a study that showed decrease of stress hormone after months of TM transcendental meditation
The results showed significantly different changes for the two groups, or trends toward significance, for each hormone (includes cortisol) over the 4 months. - study
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Working out
Working out
Scientists have found that regular participation in aerobic exercise has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem. About five minutes of aerobic exercise can begin to stimulate anti-anxiety effects. - adaa.org
Thus far for aerobic exercise (cardio, when your heart rate goes up), seems to be more important for brain function and stress management.
~ Amount of exercise per week for brain benefits: 3-4 times per week at least 30 minutes per session with elevated heart rate. - timestamped segment from TED talk by Dr. Wendy Suzuki (Neuroscientist)
Natural Supplements
Natural Supplements
Ashwagandha
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Silexan
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Zoom Out
Zoom out
So often the stress is due to being too zoomed in on something that is out of control and assigned too much importance.
Look at larger span of time. Well past a day, a week or even a year.
Does being stressed create a habit of being stressed?
Look at 10 years. Is being stressed out right now help or hinder your 5-10 year plan?
How about 20 years? Is being perpetually stressed lead to health issues 20 years down the road? Or are you already dead due to being overly stressed?
Hence, zoom out. And with that viewpoint re-evaluate the importance. Do give it what you got (To Optimize to Minimize Regret). But don't worry, while at it. Just do the best you can and leave the rest out of mind.
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Music
Philosophy
Realizing stress is a form of Fear
Realizing stress is a form of fear, admitting to yourself what you thought you were afraid of and working through that fear can be quite helpful.
Reframe your way of thinking
Reframe your way of thinking, use cognitive distancing to see the same situation from a different view point.
Such as: Reframe thoughts as hypotheses
Reframe thoughts as hypotheses: Instead of treating a thought as a fact, you can treat it as a hypothesis that can be tested or questioned. For example, instead of thinking,
"I'm going to fail,"
you could think
"I have the thought that I might fail."
Now you can:
- Distance yourself from that thought.
- Question the thought.
Or Use the third-person perspective
Use the third-person perspective: Try to look at your situation as if you were an outside observer. This can help you view your thoughts and emotions more objectively.
Visualize your thoughts
Visualize your thoughts: Imagine your thoughts as objects floating by on a stream, or as words written on leaves that are drifting away in the wind. This can help you see your thoughts as transient and separate from yourself.
Use visual submodalities
The visualization of thoughts advise is akin to whats called visual submodalities manipulation from NLP: Neuro Linguistic Programming.
Hence, consider also consider manipulating your fears using visual submodalities to lessen the degree of your fears affecting you.
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Question yourself in why NOT fashion
- Why you are not afraid?
- Why were you afraid? What made you overcome your fear?
- What steps have you taken mentally to move past it?
Worst case scenario tactic
Worst case scenario tactic
You can also use worst case scenario tactic. Imagine the worst case scenario. While imaging worst case and coping with it all of a sudden you realize the problem that you feared is not as large you have imagined.
In the end zoom out. Memento Mori (Remember That you will Die), what you fear now will pass.
Stoic Philosophy
Condensed Message Of Stoicism
Condensed Message of Stoicism
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Quote Playlist
Quote Playlist
Personally what has helped me previously is listening to stoic quotes again an again such as:
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Stoic Exercises
Stoic exercises such as Memento Mori can be very useful to take you out of spinning in the mundane and looking at things with different vantage point.
Memento Mori: Remember Death
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Focus on what you control
With that also a thought worthy to link here is that we must always focus on what is under our control Do: Laser Focus on What You Control (AntiWorry)
Diving Deeper
Diving Deeper into Stoicism
And if you want dive deeper into Stoicism _.book.The-Enchiridion (Private)(online version is linked in the note) by Epictetus, or Book: Meditations by Marcus-Aurelius. (There are also works by Seneca)
Not Public
If you can't establish confidence and there is something that you do "need to be" worried about, THEN Instead Be:Concerned about it, and take action towards resolution rather than be worried. Dont Waste Time with worrying.
Counter is:Dont worry/Anti Worry Mindset
Definition: Spinning thoughts, that give you negative feeling and produce no action.
Worry is fear.
Worry is an Afraid emotion (Emotions Table), a form of fear.
-- From Emotional Intelligence 2.0
Worry is Absurd (if you think of all that can happen)
Nothing but what you get from first impressions. That someone has insulted you, for instance. That -but not that it's done you any harm. The fact that my son is sick -that I can see. But "that he might die of it", no. Stick with first impressions. Don't extrapolate. And nothing can happen to you.
Or extrapolate. From a knowledge of all that can happen in the world. - Marcus-Aurelius
If you are going to worry than why limit yourself. Worry about everything that can happen. Then start worrying about a meteor that could fall tomorrow that hasn't been announced to the public.
Worry is weakness
Aimlessness is a vice, and such drifting must not continue for him who would steer clear of catastrophe and destruction.
They who have no central purpose in their life fall an easy prey to pretty worries, fears, troubles and self-pityings, all of which are indications of weakness...
from Book: As a Man Thinketh by James-Allen
Worry is weakness that comes up when you lack purpose, combat this by having Clear Goals
Worry is like a rocking chair: it gives you something to do but never gets you anywhere. — Erma Bombeck
Which of you, by being anxious, can add one moment to his lifespan? — Matthew 6:27
If the problem can be solved why worry? If the problem cannot be solved worrying will do you no good. ― Shantideva (Buddhist Monk)
If we are able to overcome our anxieties and forge a fearless attitude towards life, something strange and remarkable can occur—that margin of control over circumstance increases. — Robert Greene
To establish an anti-worry mindset. A mindset to free yourself from useless spinning thoughts that do not produce action. Start with Do: Laser Focus on What You Control (AntiWorry).
Then look at Do: Cultivate Indifference to What Is Outside Your Control (AntiWorry)
Anti-Worry Mindset: Focus On what you control
If we allow ourselves to focus on variables outside of our control, we take the focus from things we can change. Let me repeat. When you think about things outside of your control, you take resources away from things that can make your life better.
You have a finite amount of time and if you focus on that you cannot change, you steal time away from actions that bring change to your life.
IF: You focus on what you cannot change
THEN: you steal time away, from actions that bring change.
As you focus on what you control, your circle-of-influence (what you control), increases. Inversely if you focus on what you cannot change your circle of influence decreases.
Hence, focus on what you can control. Think about what you can control. Laser focus on variables under your control. Focus on your actions, focus on your inputs into this life, and take the outputs to re-evaluate your input actions.
Control The Type of Information You Intake
It becomes easier to focus on things that are under our control when we filter the type of information coming our way. When we limit the information to Important Relevant Actionable Information (IRA Info), most importantly actionable, then our mind tends to gravitate towards thoughts that are also actionable.
On the opposite end of the spectrum if we take in information that is in-actionable, then we are more likely to have negative thoughts with zero action output == worry. Mainstream media is great example of in-actionable often fear focused information, that is likely to use up thought cycles with no positive outcomes (For more refer to Manufacturing Consent). Hence, in typical situations it's best to be ignorant of such information, the important news of the world will reach you through other people.
IRA Info: Important Relevant Actionable
Information must be proportionate to action, particularly habitual consumption of information.
What information consumes is rather obvious: it consumes the attention of its recipients. Hence, a wealth of information creates a poverty of attention and a need to allocate that attention efficiently among the overabundance of information sources that might consume it. — Herbert Simon, recipient of Nobel Memorial Prize in Economics
Wealth of Information --creates--> Poverty of Attention
Most importantly: Information Must be Actionable
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Quotes
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I never watch the news and have bought one single newspaper in the last five years...In five years, I haven’t had a single problem due to this selective ignorance. - Tim-Ferris
For actionable information, I consume a maximum of one-third of one industry magazine (Response magazine) and one business magazine (Inc.) per month, for a grand total of approximately four hours/month. That’s it for results-oriented reading. - Tim-Ferris
Lifestyle design is based on massive action—output. Increased output necessitates decreased input.
Most information is time-consuming, negative, irrelevant to your goals, and outside of your influence.
I challenge you to look at whatever you read or watched today and tell me that it wasn’t at least two of the four. - Tim-Ferris
Develop the habit of asking yourself, “Will I definitely use this information for something immediate and important?” It’s not enough to use information for “something”—it needs to be immediate and important. If “no” on either count, don’t consume it. Information is useless if it is not applied to something important or if you will forget it before you have a chance to apply it. - Tim-Ferris
How to Grasp Specific Information
How to Grasp Specific Information: By Tim Ferris
IF task is "how-to" in nature:
THEN: only read autobiographical accounts of “how I did it”.
No speculators
No wannabes
What if you need to learn to do something your friends haven’t done? Like, say, sell a book to the world’s largest publisher as a first-time author? Funny you should ask. There are two approaches I used:
- I picked one book out of dozens based on reader reviews and the fact that the authors had actually done what I wanted to do. If the task is how-to in nature, I only read accounts that are “how I did it” and autobiographical. No speculators or wannabes are worth the time.
- Using the book to generate intelligent and specific questions, I contacted 10 of the top authors and agents in the world via e-mail and phone, with a response rate of 80%. I only read the sections of the book that were relevant to immediate next steps, which took less than two hours. To develop a template e-mail and call script took approximately four hours, and the actual e-mails and phone calls took less than an hour. This personal contact approach is not only more effective and more efficient than all-you-can-eat info buffets, it also provided me with the major league alliances and mentors necessary to sell this book. Rediscover the power of the forgotten skill called “talking.” It works. Once again, less is more. - Tim-Ferris
Important-Relevant-Actionable Information
Important & Relevant & Actionable (IRA Info) is:
Remember: Do not worry
Remember: If you can do something about a situation, then do not worry about it. Instead, go and enact change. If you cannot do anything, then do not worry about it. Instead, find something that you can change.
Quotes
“The chief task in life is simply this: to identify and separate matters so that I can say clearly to myself which are externals not under my control, and which have to do with the choices I actually control. Where then do I look for good and evil? Not to uncontrollable externals, but within myself to the choices that are my own” - Epictetus
“First understand the do-or-die importance of focus. If you don’t learn to focus, you will have a shallow and unrewarding life without any meaningful achievements. So make it a priority.” — Derek-Sivers
Corollary
Corollary: Do: Cultivate Indifference to What Is Outside Your Control (AntiWorry). To laser focus on what is inside of our control we must cultivate ignorance (ignore) things that our outside of our control.
If you focus on what you control
You train to be in the mindset of doing. The lens you look at the world focuses on things that you can change. And hence your perception of the world becomes that the world (your world) is changing and you see yourself as being able to influence the change.
Focus on your inputs
Before Focus: Establish Direction
Before laser focusing on something: make sure to have Clear Goals.
Focus on your Systems
Goals are about the results you want to achieve.
Systems are about the processes that lead to those results.
Use goals to set direction.
Rely on systems to make progress.
Goals and Systems Simplified
Goals: Your Destination
- Define what you want to achieve.
- Example: "Lose 20 pounds."
Systems: Your Path
- The daily habits that get you to your goal.
- Example: "Daily healthy eating and exercise."
Key Insights:
- Consistency beats intensity: Focus on small, regular actions.
- Enjoy the journey: Process matters more than the end result.
- Be adaptable: Adjust your habits as needed.
- Identity shift: Shift your identity to someone that is aligned with habits that lead to your goal.
Action Steps:
- Break goals into small habits.
- Track your habits.
- Review and adjust regularly.
- Patience is key.
Bottom Line
Goals set the direction; systems ensure progress. Focus on building and maintaining effective systems.
You do not rise to the level of your goals.
You fall to the level of your systems.
The Power of Systems Over Goals
The Essence of the Principle
- Goals: The targets we aim to hit.
- Example: "Win a marathon."
- Systems: The day-to-day behaviors and routines that define our progress.
- Example: "Consistent training schedule and nutrition plan."
Core Insights:
- Achievement mirrors your systems, not your ambitions: Success is less about the goals you set and more about the systems you follow.
- Build robust systems for inevitable success: The strength of your daily practices determines your level of achievement.
- Focus on what you can control: Concentrate on your actions and behaviors, which are within your control, rather than on outcomes, which often aren't.
- Adaptability within systems leads to growth: Systems that allow for feedback and adjustment are more effective in reaching long-term success.
Developing Strong Systems:
- Map out daily and weekly routines that align with your ultimate objectives.
- Implement consistent habits that are directly linked to your areas of focus.
- Regularly review and refine your systems based on outcomes and new insights.
- Embrace an identity that reflects the processes of your systems.
The Fundamental Truth
Your level of success is a reflection of the systems you implement and maintain, not the height of your goals. By focusing on building effective systems, you ensure continuous progress and long-term achievement.
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Focus on your circle of influence
Proactive people focus their efforts in the Circle of Influence. They work on the things they can do something about. The nature of their energy is positive, enlarging and magnifying, causing their Circle of Influence to increase.
Anytime we think the problem is “out there,” that thought is the problem. We empower what’s out there to control us. The change paradigm is “outside-in”—what’s out there has to change before we can change.
Related Quotes
“The ignorant man’s position and character is this: he never looks to himself for benefit or harm, but to the world outside him. The philosopher’s position and character is that he always look to himself for benefit and harm.” — Epictetus, Enchiridion
God grant me the serenity to accept the things I cannot change, courage to change the things I can change; and wisdom to know the difference. - Serenity Prayer
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Warren Buffet and Bill Gates picked the same word that account for their success: Focus - (ref)
Cultivate Indifference to What Is Outside Your Control
A rational person can find peace by cultivating indifference to things outside of their control. - Naval Ravikant
“There are many things of which a wise man might wish to be ignorant” ― Ralph Waldo Emerson
If we don't cultivate indifference/ignorance to things that are outside of our control we are at risk of inviting worry into our life.
If we don't cultivate selective ignorance we are at risk of being dispersed, not being able to produce massive action. Due to not being able to laser focus on things that are within our control.
"To be indifferent to what makes no difference." - Marcus-Aurelius
To be indifferent to what makes no difference while stepping up to fulfill the duties of the relationships you currently have with society and family (Justice (Virtue)).
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Look at the Nature of It
With regard to everything that you enjoy, find useful, or love, keep their nature in mind, starting with the smallest things. If you have a favorite coffee cup, remember that it’s a cup; then if it’s broken, you can stand it. When you hug your child or your spouse, remember that it’s a mortal human being you’re hugging; then if that person dies, you can stand it. - Epictetus
Memento Mori (Remember That you will Die)
The idea of Memento Mori is to remind us that we do not have control over our fate. We can die later today, tomorrow, 80 years from now, or anytime in between. It’s not up to us. The only thing we can be sure of is that it will happen.
It is important to accept this fact, so we can fully embrace the moment we are in. We shouldn’t put things off until tomorrow because we may not have tomorrow. One day we definitely won’t have a tomorrow and that day could be today. The memento mori is a regular reminder of this fact.
If we keep this fact in mind we will love those around us more deeply because we will treat every moment with those we love as the last moment we will ever have with them. Our work is better because we will treat everything as the last thing we will ever do and I want the last thing I do to be something beautiful. We won’t be afraid to try new things or experiences because we may never have another chance. - ref/reddit
Realization of inevitability of death is realization of knowing your future. The more we embrace our mortality the less fear we have in our life. Its the strangest thing how thinking about death can bring tranquility.
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“The final hour when we cease to exist does not itself bring death; it merely of itself completes the death-process.” — Seneca
“We have two lives and the second begins when we realize we only have one.” — Confucius
"With regard to everything that you enjoy, find useful, or love, keep their nature in mind, starting with the smallest things. If you have a favorite coffee cup, remember that it’s a cup; then if it’s broken, you can stand it. When you hug your child or your spouse, remember that it’s a mortal human being you’re hugging; then if that person dies, you can stand it." - Epictetus/3: Keep the nature of everything in mind. Cups break, Humans are mortal.
“Keep before your eyes from day to day death and exile and all things that seem terrible, but death most of all, and then you will never set your thoughts on what is low and will never desire anything beyond measure.” — Epictetus
“Everything transitory—the knower and the known.” — Marcus-Aurelius
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"Death smiles at us all; all we can do is smile back." - Depiction of Marcus-Aurelius in Gladiator
"As you kiss your son good night, whisper to yourself, “He may be dead in the morning.” Don’t tempt fate, you say. By talking about a natural event? Is fate tempted when we speak of grain being reaped?" - Epictetus
"Stop whatever you are doing and ask yourself: Am I afraid of death because I won’t be able to do this anymore?" - Marcus-Aurelius
Do not believe your situation is genuinely bad-none can make you do that. Is there smoke in the house? If it is not suffocating, I will stay indoors; if it proves too much, I’ll leave. Always remember-the door is open. - Marcus-Aurelius
You want to live but do you know how to live? You are scared of dying and tell me, is the kind of life you lead really any different than being dead? - Seneca
"It is not death that a man should fear, but he should fear never beginning to live according to nature." - Marcus-Aurelius
“What you are now, we once were; What we are now, you shall be.”
If you’re desensitized to the fact that you’re going to die, consider it a different way. As far as you’re concerned, this world is going to end. Now what? - Naval Ravikant
If we kept in mind that we will soon inevitably die, our lives would be completely different. - Tolstoy
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If you knew how things would turn out would you worry? The interesting part is that we actually know our future. We will die (Memento Mori (Remember That you will Die)). What happens after death nobody really knows.
Instead
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