Calm the F*ck Down

1. Recognize Your Freakout Faces and Their Impact

"These are the Four Faces of Freaking Out—the masks we wear when we worry obsessively—and ooh, mama it's getting hard to breathe up in this piece."

Emotional Identification. The book introduces four primary emotional responses to stress: Anxiety, Sadness, Anger, and Avoidance. Each of these "freakout faces" represents a different way people typically react to challenging situations, and recognizing your default response is the first step in managing it effectively.

Characteristics of Freakout Faces:

• Anxiety: Overthinking, nervousness, physical symptoms like headaches
• Sadness: Wallowing, prolonged emotional distress, social media self-pity
• Anger: Destructive reactions, increased blood pressure, impaired judgment
• Avoidance: Ignoring problems, pretending issues don't exist, head-in-the-sand approach

Transformation Potential. Each freakout face has a corresponding "flipside" that can help redirect emotional energy more productively. By understanding your default response, you can develop strategies to manage your emotional reactions more effectively.

2. Understand the Power of Mental Decluttering

"Mental decluttering (made popular by anti-guru, sometime parodist, and author of The Life-Changing Magic of Not Giving a Fuck Sarah Knight) has two steps: DISCARDING and ORGANIZING."

Mental Organization Process. Mental decluttering involves two critical steps: discarding unproductive worries and organizing your response to remaining concerns. This approach helps eliminate unnecessary mental noise and focus on actionable solutions.

Key Principles of Mental Decluttering:

• Identify and eliminate unproductive thoughts
• Focus on what you can control
• Organize your mental resources strategically
• Reduce anxiety by simplifying mental processes

Practical Application. By treating your thoughts like physical clutter, you can systematically remove unnecessary worries and create mental space for productive thinking and problem-solving.

3. Categorize Your Worries Using the Shitstorm Scale

"We'll call it your probometer."

Probability-Based Worry Management. The Shitstorm Scale categorizes potential problems based on their likelihood of occurrence, ranging from Highly Unlikely (Category 1) to Inevitable (Category 5). This approach helps prioritize concerns and allocate mental resources more effectively.

Shitstorm Categories:

• Category 1: Highly Unlikely
• Category 2: Possible But Not Likely
• Category 3: Likely
• Category 4: Highly Likely
• Category 5: Inevitable

Strategic Thinking. By objectively assessing the probability of potential problems, you can reduce unnecessary anxiety and focus on meaningful preparation for more likely scenarios.

4. Master the One Question to Rule Them All

"Can I control it?"

Fundamental Decision-Making Tool. The One Question provides a simple yet powerful framework for managing worries by determining whether a situation is within your control. This approach helps distinguish between actionable concerns and unproductive anxiety.

Control Assessment Levels:

• Completely out of your hands
• Can make a contribution
• Under your influence
• Total control

Practical Application. By consistently asking "Can I control it?", you can quickly filter your worries and focus your energy on productive responses to challenges.

5. Learn to Control Your Emotional Responses

"Emotions are like puppies. Sometimes they're purely fun and diverting; sometimes they're comforting or distracting; sometimes they just peed on your mother-in-law's carpet and aren't allowed in the house anymore."

Emotional Management Technique. The book introduces "emotional puppy crating" as a method for temporarily managing intense emotions. This approach allows you to acknowledge feelings while preventing them from overwhelming your ability to problem-solve.

Emotional Regulation Strategies:

• Recognize and name your emotions
• Give emotions a limited time to exist
• Temporarily "crate" intense feelings
• Focus on logical problem-solving
• Allow emotions back out when appropriate

Balanced Approach. The goal is not to eliminate emotions but to prevent them from controlling your response to challenges.

6. Prioritize Your Freakout Funds Wisely

"Worrying is wasteful. It costs you time, energy, and/or money and gives you nothing useful in return."

Resource Management. Freakout funds represent your limited resources of time, energy, and money. The book emphasizes the importance of conserving these resources by avoiding unproductive worry.

Resource Conservation Strategies:

• Identify unnecessary worry expenditures
• Focus on controllable aspects of problems
• Allocate resources strategically
• Avoid wasting energy on low-probability concerns

Psychological Economics. By treating emotional resources like financial funds, you can make more intentional choices about where to invest your mental energy.

7. Practice Productive Helpful Effective Worrying (PHEW)

"Worry away! But make it count for something."

Constructive Anxiety Management. PHEW transforms unproductive worry into actionable preparation. Instead of simply anxious rumination, this approach channels worry into meaningful steps that can prevent or mitigate potential problems.

PHEW Implementation:

• Acknowledge the potential issue
• Identify controllable elements
• Take preventative action
• Convert worry into preparation

Proactive Mindset. The goal is to transform anxiety from a paralyzing force into a motivational tool for problem prevention and solution development.

8. Develop a Logical Approach to Problem-Solving

"Take stock, identify your realistic ideal outcome (RIO), and triage the elements."

Systematic Problem Management. The book introduces three principles for dealing with challenges: take stock of the situation, identify a realistic ideal outcome, and prioritize actions based on urgency.

Problem-Solving Framework:

• Assess the current situation objectively
• Define a realistic and achievable goal
• Prioritize actions based on immediate impact
• Remain flexible in approach

Rational Decision-Making. By approaching problems methodically, you can reduce emotional reactivity and increase the likelihood of effective solutions.

9. Accept What You Cannot Control

"Acceptance means understanding the reality of the situation."

Realistic Perspective. Acceptance doesn't mean being happy about a situation, but understanding its reality and focusing on productive responses. This approach helps prevent emotional energy from being wasted on unchangeable circumstances.

Acceptance Strategies:

• Distinguish between controllable and uncontrollable elements
• Focus on your response, not the situation
• Practice emotional detachment
• Redirect energy toward meaningful action

Psychological Resilience. Acceptance is a critical skill for maintaining mental health and effectively navigating life's challenges.

10. Take Action to Address Controllable Situations

"Address what you can control, accept what you can't, and let that shit go."

Proactive Problem Management. The final principle emphasizes taking concrete steps to address situations within your control while releasing anxiety about external factors.

Action-Oriented Approach:

• Identify specific, actionable steps
• Focus on solutions, not problems
• Implement incremental improvements
• Learn from setbacks

Empowerment Through Action. By concentrating on controllable aspects of challenges, you can maintain a sense of agency and effectiveness.

Last updated: January 23, 2025