Decide just how much anxiety a thing may Meaning Factcheck Usage

Context

In the book, this idea is part of a larger strategy to break the worry habit. Carnegie presents it as a fundamental rule, a mental tool you can use to cut problems down to size. He frames it as a business-like approach to managing your emotions, which was a pretty revolutionary concept at the time.

Usage Examples

Let me give you a couple of real-world scenarios where this has been a game-changer for people I’ve coached.

• The Overthinker: Stressed about a presentation? Decide it’s worth one solid hour of prep and 15 minutes of pre-presentation nerves. Once that “budget” is spent, you consciously shift your focus. This is perfect for perfectionists and professionals in high-stakes roles.
• Dreading a difficult conversation with an employee? Price the anxiety at one focused planning session. The moment you feel yourself ruminating on it outside of that, you remind yourself: “I’ve already paid the mental price for this. No more.” This works wonders for managers and team leads.
• Anxious about a social event? Allocate, say, 10 minutes of “worry time” the day before. When those 10 minutes are up, you’re done. It’s a powerful tool for anyone dealing with social anxiety.

Common Questions

Question: Isn’t this just suppressing your emotions?

Answer: Not at all. It’s the opposite. It’s about consciously engaging with your emotions and deciding their scope, rather than letting them unconsciously run wild. It’s management, not suppression.

Question: How do you actually “refuse” to give something more anxiety?

Answer: You use a deliberate interruption. When you catch yourself over-worrying, you literally say to yourself, “Stop. I have already allocated the appropriate amount of concern to this. The bill is paid.” Then, you physically change your activity—go for a walk, listen to music, tackle a different task.

Question: What if the thing I’m worried about is a genuinely big deal, like a health scare?

Answer: The principle still applies, but the “budget” is different. For a serious issue, the “cost” might be dedicated time for research, speaking with doctors, and processing your feelings. The key is to contain that process so it doesn’t bleed into and poison every other aspect of your life. You decide what “productive concern” looks like versus “destructive worry.”