Book summary
Dr. Robert Duff specializes in addressing complex psychological issues and expressing them in plain language. In addition to working as a psychologist, Dr. Duff is a writer and podcaster in the field of mental health and self-help.
Despite anxiety disorders' debilitating effects, you can calm yourself down and feel better with some straightforward techniques. However, it is important to recognize that fighting anxiety alone is not always feasible. Seeking professional guidance and engaging in open conversations with supportive friends and family are vital components in the journey towards freeing oneself from the grip of anxiety.
Make it a daily practice to engage in the 4-7-8 breathing method.
Allocate 15 minutes each day to relax and unwind. Direct your attention to the sensation of the air flowing in and out of your body as you breathe.
Start by inhaling for a count of four seconds, holding your breath for an additional four seconds, and exhaling for the final four seconds. Gradually transition to the 4-7-8 pattern, breathing in for four seconds, holding your breath for seven seconds, and then exhaling at eight.
By regularly practising conscious breathing in a secure and stress-free setting, you will be better equipped to utilize this technique when faced with unexpected panic attacks.
"Negative self-talk is something you probably aren't even aware of, but it eats away at you bit by bit and erodes that self-confidence you need to tackle your anxiety."
"All too often, guilt, frustration, and anger from the past keep you held back."
"We are all plugged in and as much as we like to think that we use technology as a tool… sometimes it seems that we are the tools and technology is using us."
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