11 Kickass Insights For When Your Anxiety Is Getting The Best Of You (via Robert Duff)

Sophia Sinclair

11 Kickass Insights For When Your Anxiety Is Getting The Best Of You (via Robert Duff)

YOU NEED TO TAKE A DAMN BREAK.

When you have unhelpful thinking that makes you feel crappy or act in ways that are not in line with your typical self, we refer to these thoughts as maladaptive cognitions or cognitive distortions.

— Robert Duff, Hardcore Self Help: F**k Anxiety

Negative Thoughts

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You have this high level of kinetic energy inside of you, and sometimes it feels like you can't stop the hamster from running at full speed and it just won't fall off the wheel even though it's so tired that it could die.

— Robert Duff, Hardcore Self Help: F**k Anxiety

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People don't die from panic attacks. It just doesn't happen. Your body is a dick, but it's not going to let you self-destruct like that. Even though the emotional pain and physical discomfort may be quite unbearable, anxiety will not physically hurt you.

— Robert Duff, Hardcore Self Help: F**k Anxiety

Panic Attacks Physical Symptoms of Panic Attacks You Aren't Going Die

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Not everything is black and white, but when you engage in polarized thinking, there are no such things as shades of grey.

— Robert Duff, Hardcore Self Help: F**k Anxiety

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One of the things that really maintains and worsens anxiety symptoms and panic symptoms is the phenomenon of getting worked up about the symptoms themselves.

— Robert Duff, Hardcore Self Help: F**k Anxiety

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You can help temper yourself to better withstand anxiety by allowing yourself to gain exposure to the things that cause you anxiety.

— Robert Duff, Hardcore Self Help: F**k Anxiety

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The better you can learn to tolerate the discomfort of anxiety and recognize it as temporary, the less it will disrupt your life.

— Robert Duff, Hardcore Self Help: F**k Anxiety

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YOU NEED TO TAKE A DAMN BREAK. Actually, you need to take several breaks. Actually, you should take several breaks EVERY DAY. I know. Crazy concept, right? When you relax and recharge, you are gaining strength and clarity. You are enabling yourself to work, make decisions, and just exist more efficiently and effectively in the future.

— Robert Duff, Hardcore Self Help: F**k Anxiety

Anxiety relax Chill Out Just Chill

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Breathe in for 4 counts (you can count faster or slower depending on comfort), hold that breath for 7, and then release for 8. I know I said there’s no voodoo involved in these, but for me, these numbers are magic. As soon as I hit my second or third 8 count exhale, I can feel the relaxation inject itself into my bloodstream like I’m mainlining tranquility itself.

— Robert Duff, Hardcore Self Help: F**k Anxiety

Breathing Exercises

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Fighting against your thoughts is not an effective strategy, so what you can do instead is focus on replacement language. Give yourself some mantras to repeat to yourself throughout the day or when you are actively experiencing symptoms.

— Robert Duff, Hardcore Self Help: F**k Anxiety

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Try this: I'm allowed to make mistakes. I'm allowed to feel good sometimes. Anxiety is my bitch. I don't like these feelings, but they won't hurt me.

— Robert Duff, Hardcore Self Help: F**k Anxiety

Mantras Tell Yourself This

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