This Week’s Topic: Back to Basics Embracing Simplicity

BASICS

Welcome back to the latest edition of FckThat. We're here to give you the tools, stories, and reminders you need to handle the anxiety that life throws your way. It’s not about ‘getting rid of anxiety,’ but about learning how to live with it and even thrive alongside it. Let's dive in.

TIP OF THE WEEK

This week’s tip: When anxiety hits, take it back to the basics and focus on your breathing. Try the 4-7-8 technique: Inhale for 4 seconds, hold for 7, exhale for 8. It’s a quick way to reset your nervous system and calm the chaos in your mind.

TRUE STORY

Breathing is crucial, let me tell you why. I remember the first time I had a panic attack in public. First off, I was terrified, I thought I was having a fcking heart attack. I felt like I stopped breathing and was losing control and about to die right damn then. But here's what I learned, in those moments of sheer panic and anxiety don’t hold your fcking breath because you will pass the fck out. No, for real that does not define me and I am not scared of attacks. I’m still here, still showing up. And so are you. And are you still laughing? You childish. Let’s talk about how to reclaim your space when anxiety tries to take over.

ANXIETY VS. PANIC

A panic attack is sudden, intense, and often without warning, causing physical symptoms like a racing heart, sweating, and chest pain.

vs

An anxiety attack is more gradual, triggered by stress or worries, and typically involves a feeling of overwhelming fear or dread without severe physical symptoms.

NOT THE SAME

Aren’t they the same thing? No, they are not the same. So, both involve intense feelings of fear or anxiety,but the difference is a panic attack is sudden and typically comes without a clear trigger, often with physical symptoms like a racing heart and shortness of breath. An anxiety attack, on the other hand, is usually triggered by a specific stressor or worry, and while it can feel overwhelming, it typically doesn't cause the intense physical symptoms of a panic attack.

RESOURCE OF THE WEEK

Resource of the week: Insight Timer is a free app for meditation and sleep offering a vast library of guided meditations, breathing exercises, and calming music. It features live events, group meditations, and a supportive community, making it easy to personalize your practice. Ideal for managing anxiety, it’s accessible on the go, with optional premium content available.

COMMUNITY

I loved hearing from a reader last week who shared how she uses journaling to track her anxiety triggers. Thank you reader for reaching out, and I agree. I found that writing thoughts manually on paper works wonders, it’s my fave, but, I love to hand write. What are your go-to anxiety hacks? I’d love to try them. Email your story, and you may be featured in next week’s issue.

PROMOTION

This Podcast has its name as an homage to my Mom, she said a lot of shit, but she always said “Dumb Shit is Dumb Shit, and Fck The Dumb Shit.” Got some dumb shit to vent about? Drop your rant. Easy as 1. Record 2. Listen 3. Send
https://www.speakpipe.com/FckTheDumbShtPodcast 

If you found this article helpful, please share don’t keep it to yourself. Sharing this newsletter with a friend or loved one could be just what they need to manage their anxiety, too. Let’s spread the support and keep building this community together, share this link with friends https://fckthat.com/

CALL TO ACTION

Your challenge this week: When anxiety strikes, sometimes the best thing you can do is nothing. Instead of rushing to fix everything, pause. Take it back to basics. Take 3 deep breaths: inhale for 4 seconds, hold for 4, exhale for 6. Focus on the present moment, what you see, hear, and feel. Allow yourself to just be with the anxiety, without the pressure to fix it. You can’t control every anxious thought, but you can control how you respond. This week, try pressing pause when chaos creeps in. You’ve got time to reset.

FINAL THOUGHT

I know anxiety can be a relentless companion, but it doesn’t have to define your life. Keep showing up, keep trying, and keep taking those small steps forward. You've got this. Hang in there. I’m rooting for you.

FCKTHAT 

Stay strong. Stay you. Thank you for your support.

See you next Friday 🗓️

Send suggestions, questions, and comments, and stories to help@fckthat.com