How to Stop Worrying and Start Living

How to Stop Worrying and Start Living is a self-help guide by Dale Carnegie. First published in 1948, How to Stop Worrying and Start Living established a benchmark for many subsequent self-help books on overcoming anxiety. The book outlines the adverse effects of anxiety on health and happiness and offers practical techniques to combat the habit of worrying. Throughout the text, the author advocates cultivating a positive mindset as a means of attaining inner peace. Key themes include the importance of adopting effective problem-solving techniques, the value of living in the present moment, and the correlation between mental and physical well-being.

Dale Carnegie was a pioneer of the self-help industry. He established workshops and seminars on self-improvement and became a successful author on the subject. His 1936 book How to Win Friends and Influence People remains a bestseller and has sold over 30 million copies.

This study guide refers to the 1998 Random House edition.

Content Warning: This book references suicidal ideation and a parent contemplating killing a child, references a near-lynching, and discusses mental health disorders and disability in mid-20th century terms that are now considered ableist.

Summary

Carnegie’s central argument is that worrying is harmful to our physical and mental well-being. Throughout the book, he offers techniques to overcome the habit of worrying, illustrated by inspirational stories of people (both famous and ordinary) who benefited from these principles.

How to Stop Worrying and Start Living consists of eight parts. Part 1 explores the causes of worry and its effects. Carnegie asserts that anxiety is often created by dwelling on the past or dreading what the future might hold. The author points out that both exercises are futile, as the past cannot be changed, and the future is uncertain. In addition to causing unhappiness, worry adversely affects the nervous system, leading to health problems such as insomnia, high blood pressure, and heart disorders. Carnegie suggests combating the worrying habit by focusing on the present day. When worries present themselves, he advises identifying the worst outcome possible, accepting it, and then taking action to improve the situation.

Part 2 offers examples of how to calmly analyze worries, work out the best solution, and act. Part 3 then provides a range of techniques for managing and minimizing worry. Carnegie advises readers to distract from worry by keeping busy. He also warns against dwelling on minor problems or grievances and allowing them to escalate. The author introduces a technique that involves placing a limit on the amount of time devoted to thinking about an issue. Carnegie points out that many worries are irrational and never come to pass. For this reason, he also suggests using the law of averages to work out the likelihood of a dreaded event occurring.

In Part 4, the author emphasizes the power of positive thinking in conquering worry. He suggests that happiness and inner peace can be achieved by adopting a cheerful and optimistic perspective. Carnegie recommends overcoming feelings of hatred and resentment toward others, as these emotions are ultimately harmful to our well-being. Readers are advised to cultivate gratitude, become less self-focused, and, wherever possible, help other people. The author argues that adversity is often a spur to success, and with the right attitude, misfortune can be turned to an individual’s advantage. Part 5 argues that religious faith and prayer are powerful tools for achieving inner peace.

In Part 6, Carnegie states that many people worry about being criticized. The author distinguishes between two kinds of criticism: unjust and constructive. He argues that unjust criticism is inevitable and often stems from jealousy. Consequently, we should learn to become immune to it. Meanwhile, he suggests that readers should encourage constructive criticism, which enables us to learn from our mistakes.

Part 7 establishes a link between fatigue and worry. Carnegie suggests that minor anxieties are exacerbated when we are tired. Consequently, he emphasizes the importance of regular rest, claiming it increases productivity and can add an extra hour to the day. Tips to promote a good night’s sleep are provided. However, readers are urged not to worry if they cannot sleep. Carnegie insists that worrying about insomnia is more harmful than sleeplessness itself. Examining the causes of fatigue, Carnegie claims that many people strain their muscles unnecessarily while performing sedentary work. Relaxation techniques to combat the aging effects of fatigue are outlined. Boredom at work is identified as a further source of fatigue. Carnegie suggests ways to make mundane, repetitive work more interesting. He also recommends four work habits to prevent fatigue: keep a clear desk, prioritize tasks, act on issues as they arise, and deputize where possible.

The book concludes with 31 inspirational stories from individuals who conquered worry. These anecdotes illustrate many of Carnegie’s techniques in practice.