How to Stop Worrying (Ask Teal Episode on Worry) - Teal Swan

The transcript explores the pervasive nature of worry, emphasizing that it often stems from a belief that it helps foresee and prepare for negative outcomes. However, in a universe governed by the law of attraction, focusing on unwanted scenarios may inadvertently manifest them. Chronic worry is linked to feelings of powerlessness and a belief in punishment, often rooted in past authority figures. The discussion suggests that worry prevents living in the present and enjoying life, advocating for practices like journaling, focusing on solutions, and questioning anxious thoughts to reduce worry and foster a sense of empowerment.

• Worrying is a prevalent behavior driven by the belief that it helps foresee and prepare for potential negative outcomes.
• The universe operates under the law of attraction, meaning focus on unwanted outcomes invites them into reality.
• Focusing on what is undesired, even with the intent to avoid it, is counterproductive and attracts more of the same.

"We worry about something happening, and then it happens to us, and then we feel justified and validated for having worried."

• This quote highlights the self-fulfilling prophecy nature of worry, where focusing on negative outcomes can lead to their manifestation.

• In a universe governed by attraction, there is no concept of repelling; focus attracts, regardless of desire.
• The universe responds only to the focus, not the intent behind it, making worrying a form of attraction.

"In a universe that is based on the law of attraction, there's really no such thing as repelling."

• This statement underscores the idea that focusing on what is not wanted is akin to inviting it into one's experience.

• Worry is mistakenly believed to offer control over future scenarios by preparing for them.
• Emotional pain from worry is ignored as people believe it serves a protective function.

"We think that worrying is good for us, because we think it allows us to foresee a negative scenario and then plan for it."

• This reflects the misconception that worrying is a beneficial strategy for managing potential risks.

• Focusing on potential problems does not equate to focusing on solutions, which requires a different vibrational state.
• Worry is a resistance to solutions rather than a path to them; solutions arise from positive focus, not worry.

"The solution cannot come to you if you are focused on the problem. It's a vibrational contradiction."

• This quote emphasizes the need for a shift in focus from problems to solutions to achieve desired outcomes.

• Chronic worriers often don't believe in their ability to create their reality and feel undeserving of positive outcomes.
• Worry can stem from past experiences with authority figures, leading to expectations of punishment from the universe.

"Those of us who worry, believe deep down that we are not good enough to deserve love or reward, and so we think instead, that we deserve punishment."

• This insight reveals the deep-seated beliefs that fuel worry and the expectation of negative outcomes.

• Worry prevents the experience of safety and enjoyment, leading to a life devoid of these positive states.
• The belief that worry offers protection is a falsehood that results in perpetual fear and pain.

"As long as I'm worrying, I'm not feeling safe, and I'm feeling pain."

• This quote encapsulates the paradox of worry: it aims to protect but instead perpetuates the absence of safety and happiness.

• Worrying is equated to living the worst-case scenario mentally, even if it hasn't occurred physically.
• The mind cannot differentiate between imagined scenarios and reality, making worry a self-fulfilling perception.
• Chronic worry creates a cycle of anxiety and fear, preventing the individual from experiencing reality as it is.

"Reality is what the mind perceives. My reality is whatever my mind is focused on."

• This quote emphasizes that perception is shaped by mental focus, underlining the power of thought in creating one's reality.

"If you are focused on the worst-case scenario, the worst-case scenario is the only reality you can perceive."

• The focus on negative outcomes shapes one's perceived reality, reinforcing the negative scenario as the only possible outcome.

• Worrying prevents individuals from experiencing the present moment, as it projects fears into the future.
• This behavior leads to continuous preparation for potential calamities rather than enjoying life.
• Worry is often mistaken as a form of love or protection, especially for loved ones.

"Worry prevents us from seeing reality. It makes now not exist."

• Worrying shifts focus from the present to potential future problems, obscuring the current reality.

"You've been practicing the idea that worrying about someone is loving them."

• This highlights the misconception that worry equates to care, perpetuating the cycle of anxiety.

• Acknowledge and observe anxious thoughts without judgment or reaction.
• Recognize that worrying does not prevent negative outcomes but instead attracts more worry.
• Employ techniques like Byron Katie's "The Work" to question and transform negative thoughts.

"Do not worry about worrying. Acknowledge and observe your anxious thoughts and feelings."

• Observing thoughts without reaction is a step towards reducing their power and influence.

"Question that thought. Ask yourself: 'Is it true?' Who are you with the thought? Who are you? What does your reality look like without that thought?"

• This method encourages critical examination of thoughts, reducing their hold and revealing alternative perspectives.

• The universe is described as vibrational, meaning focus on a thought aligns one's reality with that thought.
• Reducing focus on worries can prevent them from manifesting in reality.
• Chronic worriers tend to attract more situations that cause worry, perpetuating the cycle.

"Because this is a vibrational universe, the minute that you stop your incessant focus upon something, you cannot be a vibrational match to it."

• This concept suggests that shifting focus away from worries can prevent them from becoming reality.

"If you focus on the thought like you're doing when you're saying: 'Not plane crash,' you're focusing on plane crashes."

• This illustrates how focus, even when attempting to avoid something, can inadvertently attract it.

• A personal story about worrying over a child's safety demonstrates how worry can manifest in near-miss scenarios.
• The story emphasizes the importance of addressing and releasing worry rather than suppressing it.

"I was basically telling myself to shut up and quit focusing on it. When I was focused on it."

• This highlights the futility of suppressing worry without addressing its root causes.

"What ended up happening though, is that it was just a bone bruise."

• Despite the worry, the actual outcome was less severe, illustrating how worry often exaggerates potential outcomes.

• The transcript discusses several techniques to manage worry, emphasizing the importance of questioning thoughts, expressing worries, and focusing on actionable solutions.
• It introduces the concept of "turnaround statements" to challenge and reframe negative thoughts.
• The use of technology, such as apps, is suggested to aid in the process of questioning and managing worrisome thoughts.
• Keeping a worry journal is recommended for chronic worriers to express and organize their thoughts.
• The importance of distinguishing between productive and unproductive worries is highlighted, along with strategies to address each.

"The only thoughts that cause a stress and pain are thoughts that are not questioned."

• This quote underscores the necessity of questioning thoughts to alleviate stress and pain associated with worry.

"Keep a worry journal. Those of us who are chronic worriers have a mind absolutely cluttered with things that we are worrying about."

• Keeping a worry journal is presented as a practical method for chronic worriers to declutter their minds and manage their concerns effectively.

• Chronic worriers often struggle with providing themselves with certainty and have a hard time dealing with uncertainty.
• The transcript suggests that worrying is often perceived as a way to predict and control future outcomes, though this is an illusion.
• Emphasis is placed on the futility of focusing on worst-case scenarios, as it doesn't prevent bad outcomes but rather detracts from present enjoyment.
• The text advises chronic worriers to focus on healthier ways to provide themselves with a sense of certainty and to embrace uncertainty as a more comfortable state than catastrophic thinking.

"Chronic worriers can't stand doubt and unpredictability. We need to know with a hundred percent certainty, what is going to happen."

• This quote highlights the chronic worrier's need for certainty and the discomfort with unpredictability, explaining why they often resort to worrying.

"Uncertainty is a better place to be in, than certainty that the worst-case scenario is going to happen."

• This statement encourages embracing uncertainty as a more comfortable and less stressful state than assuming the worst-case scenario will occur.

• The transcript emphasizes the importance of staying focused in the present moment to manage worry.
• It suggests that worrying often involves projecting oneself into the future or past, rather than being present.
• Practicing present-moment awareness can reveal that nothing is wrong in the current moment, helping to alleviate worry.

"When we are worrying we are projecting ourselves into the future, we are projecting ourselves into the past, we are anywhere, but here, in the present moment."

• This quote illustrates how worrying takes individuals away from the present, emphasizing the need for present-moment awareness to reduce worry.

"Nothing is wrong with this moment. Everything is a future potential you're bringing into now."

• This statement suggests that by focusing on the present, individuals can realize that their worries are often based on future or past projections rather than current realities.

• Mindfulness involves focusing on the present and acknowledging current sensations and surroundings.
• Recognizing that immediate reality may not align with worries can reduce anxiety.

"I may be worried about a plane crash, but what's the reality about now? Because nothing else exists, but this room."

• Emphasizes the importance of grounding oneself in the present to counteract anxiety about potential future events.

• It's impossible to complete everything or achieve a perfect life; the focus should be on the journey rather than the destination.
• Embracing the idea that life is about continuous growth and new desires can alleviate the pressure of perfectionism.

"You can't get something wrong if there is no right or wrong. Also, you can't ever get it done."

• Highlights the futility of striving for perfection or completion, suggesting a shift towards enjoying the process of life.

• Shifting focus from worrying about others' perceptions to understanding them can reduce stress.
• Engaging in self-expression rather than controlling others' perceptions leads to less resistance and stress.

"Think about expressing yourself instead of controlling other people's opinions of you."

• Suggests that focusing on self-expression rather than managing others' perceptions can lead to a more authentic and stress-free existence.

• The Zoom Out Game involves gaining perspective by considering larger global issues compared to personal worries.
• Reflecting on more significant global problems can help ground personal concerns and reduce anxiety.

"Zoom out, and look at a bigger problem within the world, such as the problems that other people have in third world countries."

• Encourages a broader perspective on personal worries by comparing them to more significant global challenges.

• Directs individuals experiencing panic attacks to specific resources for immediate relief.
• Acknowledges the need for structured approaches to managing acute anxiety episodes.

"If you find yourself having a full-fledged panic attack, I want you to look up the video which I did, called: How to Stop a Panic Attack."

• Provides a resource for individuals experiencing panic attacks, emphasizing the importance of specialized techniques.

• Suggests keeping a synchronicity journal to track patterns and manifestations related to thoughts and focus.
• Visualization exercises focusing on neutral subjects can demonstrate the power of thought in shaping reality.

"Paying attention to this, the fact that your thought is now dictating what you're a match to in your third dimensional reality, is what it's going to take for you to prove to yourself that you create your own reality."

• Encourages the practice of observing synchronicities to reinforce the belief in one's ability to influence reality through thoughts.

• Worry is identified as a habit that can be broken with awareness and practice.
• Understanding the role of thoughts in creating reality can reduce the tendency to worry about potential negative outcomes.

"Worry is a habit. And I can promise you that every single habit that is formed, can be broken."

• Reinforces the idea that worry is a learned behavior that can be unlearned through conscious effort and understanding of thought influence.