How Not to Worry audiobook cover - The Remarkable Truth of How a Small Change Can Help You Stress Less and Enjoy Life More

How Not to Worry

The Remarkable Truth of How a Small Change Can Help You Stress Less and Enjoy Life More

Paul McGee

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Mindfulness & HappinessHealth & Nutrition

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Key Takeaways from How Not to Worry

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How Not to Worry
The Worry Cycle+
Root Causes+
The Brain's Role+
3-Step Roadmap+
Tools & Mindset Shifts+

Quiz — Test Your Understanding

Question 1 of 10
According to the text, what is the relationship between worry, anxiety, and stress?
  • A. They occur in a strict linear sequence starting with stress and ending with worry.
  • B. They form a feedback loop where each can act as both a cause and an effect of the others.
  • C. Worry and anxiety are purely mental, while stress is the only phase with physical symptoms.
  • D. They are completely independent reactions triggered by different parts of the brain.
Question 2 of 10
Why is stress so common in today's modern world, according to our evolutionary hardwiring?
  • A. The human brain's neocortex has not fully developed to handle modern technology.
  • B. Modern humans produce more adrenaline and cortisol than our ancestors did.
  • C. The primitive and emotional brains struggle to distinguish between life-threatening predators and everyday stressors like board meetings.
  • D. Our ancestors did not experience stress because their daily routines were highly predictable.
Question 3 of 10
What does the author illustrate with the example of Formula 1 drivers during a pitstop?
  • A. The intense physical stress that high-speed environments place on the human body.
  • B. How relying on others and lacking personal control over a situation causes severe anxiety.
  • C. The importance of having a highly trained team to manage anticipatory stress.
  • D. How situational stress can be completely eliminated through repetitive practice.
Question 4 of 10
Which part of the brain is responsible for problem-solving, accurately assessing the world, and keeping worries in check?
  • A. The primitive brain
  • B. The emotional brain
  • C. The subconscious brain
  • D. The rational brain (neocortex)
Question 5 of 10
During the 'Awareness' step of tackling worries, how is 'anticipatory stress' defined?
  • A. Anxiety related to events that are happening right now in the present.
  • B. Anxiety caused by unresolved traumas from the past.
  • C. Anxiety felt when thinking about upcoming events in the future.
  • D. Anxiety triggered by an irrational fear of highly unlikely scenarios.
Question 6 of 10
If you find yourself agonizing over the highly unlikely chance of a plane crash or a shark attack, which type of worry are you experiencing?
  • A. Historical worry
  • B. Hysterical worry
  • C. Helpful worry
  • D. Residual worry
Question 7 of 10
When taking action against 'helpful worries,' what strategy is recommended based on Stephen R. Covey's insights?
  • A. Treat all worries equally by dedicating a small amount of time to each one daily.
  • B. Focus your time and energy strictly on the outcomes you have the most influence over.
  • C. Attempt to gain total control over unpredictable events like the weather or global politics.
  • D. Ignore the worries completely until they resolve themselves naturally.
Question 8 of 10
Why can the human imagination so easily trigger feelings of worry and stress?
  • A. The rational brain shuts down completely whenever we close our eyes to imagine something.
  • B. Imagining negative scenarios depletes the brain's supply of endorphins and dopamine.
  • C. The primitive brain cannot distinguish between a real stressor in the present and an imagined stressor in the future.
  • D. Hypothetical thinking forces the emotional brain to process too much information at once.
Question 9 of 10
According to a study in the Journal of Personality and Social Psychology, what is a surprising benefit of being an optimistic person who overestimates their own influence?
  • A. They are less likely to suffer from depression than those with a strictly realistic view.
  • B. They completely eliminate the production of cortisol in their bodies.
  • C. They are more likely to experience 'hysterical' worries but recover faster.
  • D. They never experience anticipatory stress before major life events.
Question 10 of 10
Which of the following behaviors is identified as a surefire way to boost your worries by making your problems seem insurmountable?
  • A. Asking colleagues for help with a difficult task.
  • B. Engaging in constant self-deprecation and self-criticism.
  • C. Categorizing your stress into situational or residual types.
  • D. Imagining yourself as a highly confident role model.

How Not to Worry — Full Chapter Overview

How Not to Worry Summary & Overview

How Not to Worry (2012) is a practical and accessible roadmap to defeating anxiety, stress and worry. Logical and clearly laid out, life coach Paul McGee’s approach is all about small changes that make a big difference. He shows that by thinking analytically, you can start dealing with worries rationally and free up valuable headspace for more pleasurable pursuits.

Who Should Listen to How Not to Worry?

  • Serial worriers and the terminally stressed out
  • Life and performance coaches
  • Psychology buffs

About the Author: Paul McGee

Paul McGee is one of the UK’s leading motivational speakers. He has written seven books and lectured on topics ranging from workplace dynamics to stress management and confidence in 35 countries. McGee is also the founder of Shut Up, Move On (SUMO), a life-coaching program which draws on cognitive behavioral therapy.

© Paul McGee: How Not To Worry copyright 2012, John Wiley & Sons Inc. Used by permission of John Wiley & Sons Inc. and shall not be made available to any unauthorized third parties.

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