Navigate with us:
- About the book Get Out of My Head Meredith Arthur Leah Rosenberg
- Summary of the book Get Out of My Head
- Chapter 1: Understanding Anxiety
- Chapter 2: Naming Your Overthinking
- Chapter 3: Spotting Your Triggers
- Chapter 4: Breaking Through Mental Blocks
- Chapter 5: Building Healthy Boundaries
- Chapter 6: Your Anxiety Toolkit
- Chapter 7: Tackling End-of-Year Stress
- Takeaway and final review of the book
About the book Get Out of My Head Meredith Arthur Leah Rosenberg
Get Out of My Head” by Meredith Arthur is like that friend who knows exactly what to say when your brain is stuck on a never-ending anxiety loop. You know, the kind of overthinking where one tiny thought suddenly snowballs into a full-blown mental meltdown. Meredith, who founded Beautiful Voyager (a mental health platform), gets it. She’s been there, and this book is her way of saying, “Hey, let’s tackle this together.”
The book is small, cute, and filled with calming illustrations by Leah Rosenberg that are like little visual sighs of relief. But don’t be fooled by its size — it’s packed with useful advice and simple exercises designed to help you manage anxiety and cut through the noise of overthinking. Meredith keeps things real by focusing on what actually works, like identifying triggers and breaking through mental blocks before they drive you nuts.
The best part? It’s all bite-sized and manageable, perfect for when you’re feeling overwhelmed. No one needs a 500-page manual when they’re already feeling frazzled! Plus, there’s a hidden bonus inside — a little book within the book, meant to be like a “weighted blanket” in written form. You can take it anywhere for a quick hit of calm when life gets too crazy.
In a world that feels like it’s always on overdrive, “Get Out of My Head” is a refreshing guide to slowing down, setting boundaries, and, most importantly, being kind to yourself. Whether you’re new to anxiety or an overthinking pro, this book is a lighthearted yet powerful tool to help you find peace, one small step at a time.
Summary of the book Get Out of My Head:
“Get Out of My Head” by Meredith Arthur is like a breath of fresh air for anyone caught in the whirlwind of anxiety and overthinking. You know the feeling – your brain gets stuck in a loop, spinning faster than a hamster on an espresso binge. Meredith, who’s no stranger to this battle, offers a comforting, easy-to-read guide that feels like a warm hug from a friend who gets it. Not only does she offer solid advice, but the book is filled with illustrations by Leah Rosenberg that somehow manage to calm you down just by looking at them. It’s a delightful combination of words and visuals that say, “Hey, you’re not alone, and you’ve got this.”
The book is compact, making it perfect for tossing in your bag or keeping on your bedside table for those inevitable late-night anxiety spirals. But don’t let its size fool you – it’s packed with bite-sized nuggets of wisdom that are easy to digest even when you’re feeling overwhelmed. Meredith’s style isn’t clinical or preachy. Instead, it’s like chatting with a good friend over coffee, except this friend happens to have a mental health toolkit that’s full of practical tips and tricks to get your mind back on track.
One of the first things Meredith helps you do is name your anxiety. It’s a little like putting a leash on a wild animal – suddenly, that swirling storm of thoughts becomes something you can actually face. She encourages you to pay attention to your body and mind, helping you build awareness around when anxiety is creeping in. And let’s face it, half the battle is recognizing it before you’re fully sucked into an overthinking black hole. With simple exercises, she makes this process feel less like hard work and more like developing a superpower. It’s like mindfulness, but without all the complicated jargon.
Meredith also digs into identifying triggers, which is a game-changer. We all have those little things that set us off – maybe it’s an email from your boss or a weird text from a friend that sends you spiraling. By helping you pinpoint these triggers, she gives you the ability to stop them in their tracks before they take over your mental real estate. It’s like setting up a security system in your brain that flashes “Warning: Anxiety Ahead” before you can get too far down the rabbit hole.
Another thing this book nails is dealing with blocks. We all get stuck sometimes, whether it’s on a big decision or just trying to move forward with life in general. Meredith doesn’t offer fluffy advice like “just think positive.” Instead, she gives you actionable ways to break through those mental barriers that keep you stuck in place. It’s the kind of practical guidance that makes you think, “Why didn’t I think of that?” But that’s the beauty of it – she makes it simple, accessible, and easy to put into practice.
Healthy boundaries are another big focus in the book, and honestly, they’re a lifesaver. So many of us let the world seep into our heads like a never-ending tide of demands, requests, and expectations. Meredith walks you through how to put up boundaries that protect your mental space, without feeling like you’re shutting people out. It’s about creating balance – you don’t need to be everything for everyone all the time. Sometimes, you just need to say no without feeling guilty about it. It’s liberating, really.
The cherry on top is the arsenal of tools she helps you build. These are simple, straightforward techniques that you can pull out whenever anxiety strikes. Whether it’s breathing exercises, a quick mental check-in, or even a tiny shift in perspective, these tools are meant to be practical and doable in real-life situations. You don’t need to meditate for hours or do yoga on a mountain top – you just need a few moments to center yourself and get back in control. Meredith shows you how.
Now, for a bonus there’s a special section in the book dedicated to those pesky end-of-year anxieties. You know, when the holiday season rolls around, and suddenly everything feels a thousand times more stressful. She offers tips for navigating those anxieties without losing your mind, which is a small miracle in itself. It’s a thoughtful touch that shows she really understands the seasonal ebb and flow of anxiety. And just when you think the book couldn’t get any better, there’s a hidden gem – a small, saddle-stitched secondary book tucked into a concealed internal pocket. It’s designed to be like a weighted blanket in book form. How cool is that? It’s perfect for when you’re on the go and need a little comfort, something you can flip through when you’re waiting in line or just need a quick reset during a hectic day.
In short, “Get Out of My Head” is a beautifully crafted guide for anxious overthinkers that doesn’t overcomplicate things. Meredith Arthur keeps it real, funny, and relatable, while Leah Rosenberg’s calming visuals make the whole experience even better. It’s the kind of book you’ll want to keep close by for those moments when your mind is racing, and you need someone to remind you that you’re going to be okay. With Meredith’s guidance, you’ll learn to tame the overthinking beast and start living with a little more peace and joy – one tiny, actionable step at a time.
Chapter 1: Understanding Anxiety
Understanding anxiety can feel like trying to solve a puzzle where the pieces are constantly changing shape. One minute you’re calm, the next your heart’s racing because you remembered something embarrassing you did ten years ago. That’s anxiety for you—it likes to pop up uninvited, usually when you’re trying to relax or get something done. Meredith Arthur, in Get Out of My Head, breaks down anxiety in a way that makes you feel like it’s a manageable part of life rather than some shadowy monster hiding under your bed.
So, what exactly is anxiety? Think of it as your brain’s overzealous bodyguard. It’s like the guy at the club who doesn’t let anyone in without checking their ID six times. Anxiety wants to keep you safe, but sometimes it gets a little too carried away. Instead of just looking out for real threats, it starts flagging every little thing an email from your boss, a text that says “We need to talk,” or even just the fact that you have a dentist appointment next week. Suddenly, everything feels like a five-alarm fire, and your body responds accordingly. Your heart races, your palms get sweaty, and your brain is ready to run, even if the threat is as harmless as a slightly awkward conversation with a coworker.
Meredith makes it clear that anxiety is not something to be ashamed of. In fact, it’s pretty normal. Everyone has some level of anxiety because, well, life is unpredictable. The problem arises when anxiety goes from being a helpful warning system to a full-blown alarm that won’t stop blaring, even when there’s no real danger. It’s like having a smoke detector that goes off every time you toast a piece of bread. Useful? Not so much.
The trick is learning to recognize anxiety when it shows up. Meredith talks about building awareness around it, which is like turning on a light in a dark room. Suddenly, you can see what’s really going on instead of stumbling around in the dark, freaking out about imaginary threats. When you start to pay attention to how anxiety feels in your body, you can begin to spot it before it spirals out of control. Maybe your heart starts beating faster, or you feel a tightness in your chest. These are your early warning signs, like little flags saying, “Hey, something’s up!”
The more you practice recognizing anxiety, the easier it becomes to manage. Meredith compares it to developing a new skill, like learning to ride a bike. At first, it’s wobbly and weird, but with practice, you get better at it. Eventually, you start noticing when anxiety is creeping in, and you can do something about it before it knocks you off balance. The goal isn’t to get rid of anxiety entirely, but to keep it in check so it doesn’t run the show.
One of the biggest challenges with anxiety is that it often shows up as overthinking. You know, when your brain just won’t quit, and you start running scenarios over and over, trying to solve a problem that doesn’t even exist yet. It’s like having a hamster on a wheel in your head that just refuses to take a break. Meredith points out that overthinking is a classic symptom of anxiety, and it’s something a lot of us do without even realizing it. You start with a small worry “Did I lock the door?” and before you know it, you’ve imagined your house being broken into, your valuables stolen, and your life turned upside down, all within the span of two minutes.
The key, Meredith says, is to interrupt that cycle of overthinking before it gets out of hand. One way to do that is by grounding yourself in the present moment. Sounds simple, right? But when anxiety has you in its grip, staying present can feel like trying to catch a slippery fish with your bare hands. This is where mindfulness comes in not the intimidating kind that makes you feel like you need to meditate for hours, but the kind that simply helps you take a breath and remind yourself that you’re okay in this moment.
Meredith encourages small, practical steps to bring yourself back to the present. Something as simple as focusing on your breath for a few moments can be enough to break the anxiety loop. She’s all about making things accessible, so you don’t feel like you have to overhaul your entire life just to calm down. Her approach is refreshing because it doesn’t ask you to ignore your anxiety or push it away. Instead, it’s about acknowledging it and then gently guiding yourself out of that spiral.
Another important point Meredith touches on is how anxiety isn’t just mental it’s also physical. When you’re anxious, your body goes into fight-or-flight mode, even if there’s no actual threat. This is why you might feel exhausted after an anxiety attack—your body has been gearing up for battle, even though the only thing it was fighting was a worry in your head. By paying attention to how anxiety shows up physically, whether it’s through tense shoulders or a clenched jaw, you can start to release some of that built-up tension. It’s all connected, and sometimes just stretching or taking a walk can help reset your brain and body.
Ultimately, Meredith’s message in Get Out of My Head is that anxiety isn’t something that’s wrong with you. It’s just part of being human. The goal isn’t to banish it completely, but to understand it, work with it, and learn how to keep it from taking over. With a little practice, a lot of self-compassion, and some humor, you can navigate anxiety in a way that doesn’t leave you feeling helpless. It’s all about small, manageable steps toward a more peaceful mind.
Chapter 2: Naming Your Overthinking
Overthinking is like that guest who shows up at your house and refuses to leave. They sit there, rehashing the same old story, analyzing every tiny detail, and refusing to let you move on. If you’ve ever found yourself lying awake at night, mentally replaying an awkward conversation from three days ago or predicting every possible disaster that could happen during your meeting tomorrow, congratulations you’ve met overthinking. In Get Out of My Head, Meredith Arthur gives us a brilliant approach to dealing with this uninvited mental guest, give it a name.
Now, you might be wondering, why on Earth would I name the thing that’s driving me nuts? Well, Meredith has a pretty clever answer. Naming your overthinking is a way of separating yourself from it. It’s like putting a label on it so that, instead of feeling consumed by your thoughts, you can see them for what they are: just thoughts. Thoughts aren’t facts, and they certainly don’t define you. By giving your overthinking a name, you take some of its power away. It becomes more like a quirky character in a sitcom rather than an all-consuming force.
Let’s say your overthinking voice is constantly freaking out about whether people like you. You could name that voice “Nervous Nelly.” So, when you catch yourself spiraling about whether your coworkers secretly hate you because someone didn’t smile at you in the hallway, you can pause and say, “Oh, there’s Nervous Nelly again, making a big deal out of nothing.” Suddenly, instead of being trapped in an anxious spiral, you’ve created some distance. You’ve given yourself a chance to step back and see that this is just Nelly doing her thing, not some deep, universal truth about your worth as a human being.
Meredith makes it clear that naming your overthinking isn’t about mocking yourself or making light of your anxiety. It’s about creating a little breathing room between you and those anxious thoughts. When you’re in the thick of overthinking, it can feel like you are your thoughts. Every fear, every worry, every ridiculous scenario you imagine feels personal and real. But the truth is, they’re just stories your mind is telling. And, like any story, you have the power to change the narrative.
Overthinking is sneaky, though. It likes to disguise itself as problem-solving. You might think you’re just being practical by imagining every possible outcome of a situation, but in reality, you’re probably just stressing yourself out. Meredith describes overthinking as a hamster wheel you’re putting in all this mental energy, but you’re not actually getting anywhere. Naming your overthinking helps you recognize when you’ve hopped on that wheel, so you can stop running in circles and start moving forward. For some people, overthinking tends to show up in specific areas of life. Maybe it’s always about work, or relationships, or that existential crisis that pops up whenever you have too much time to think. Whatever your particular flavor of overthinking, giving it a name makes it easier to recognize when it shows up. It’s like putting a big neon sign on it that says, “Oh, hey, it’s me again, your old pal Overthinking Ollie, here to make you second-guess everything!”
Once you’ve named your overthinking, you can start to talk back to it. This might sound silly, but it’s actually really effective. Let’s say you’ve named your overthinking voice “Doomsday Dan” because he’s always predicting the worst possible outcome. The next time Dan starts up with his, “What if this happens? What if that happens?” routine, you can calmly say, “Thanks for your input, Dan, but I’ve got this under control.” By responding to your overthinking in this way, you’re taking back some control. You’re not trying to shut it down completely, but you’re letting it know that it doesn’t get to run the show.
Another benefit of naming your overthinking is that it helps you develop more self-compassion. When you’re able to identify your overthinking as something separate from yourself, it’s easier to be kind to yourself when it happens. Instead of beating yourself up for being anxious or stressed, you can say, “Oh, that’s just Anxious Andy doing his thing. It’s okay, I don’t have to go along for the ride.” This shift in perspective can be a game-changer. Instead of feeling like a prisoner to your thoughts, you start to see them as just that thoughts. And thoughts, as Meredith reminds us, come and go. They’re not permanent, and they don’t define who you are.
Overthinking also loves to exaggerate. It’s like a drama queen, taking something small and turning it into a full-blown catastrophe. Maybe you forgot to respond to an email, and suddenly your mind is telling you that you’re going to get fired, lose your job, and end up living under a bridge. Naming this voice helps you catch it in the act. You can say, “Alright, Drama Donna, that’s a little over the top, don’t you think?” By giving it a name, you take some of the seriousness out of the situation and remind yourself that most of your worries are just overblown stories.
Of course, naming your overthinking doesn’t mean it’ll magically disappear. But it does make it easier to deal with. You start to notice patterns—when it shows up, what triggers it, and how it affects you. And once you’ve got a better understanding of your overthinking, you can start to manage it more effectively. It’s like getting to know an annoying neighbor. You might not be able to make them move away, but you can learn how to set boundaries and keep them from ruining your day.
Ultimately, Meredith’s approach to naming your overthinking is about empowerment. It’s about taking something that feels overwhelming and breaking it down into something more manageable. By giving it a name, you reclaim some control over your mind, reminding yourself that you are not your thoughts. Overthinking might be a part of your life, but it doesn’t have to run your life. With a little humor, a lot of patience, and a solid sense of self-compassion, you can learn to coexist with your overthinking without letting it take over.
Chapter 3: Spotting Your Triggers
Triggers are sneaky little things. You’re having a perfectly good day, then bam! Something happens, and suddenly your brain is in full-on panic mode. Maybe it’s a text you didn’t get a response to or a deadline looming in the distance, and before you know it, you’re spiraling. Triggers are like those tiny landmines that you didn’t even know were there, but Meredith Arthur in Get Out of My Head is here to help you learn how to spot them before they blow up your mental peace.
One of the first things Meredith talks about is the importance of paying attention to your body. That’s right, your body is way better at spotting triggers than your brain is. Before your mind even starts churning out anxious thoughts, your body often gives you a heads-up: your heart might race, your palms get sweaty, or you might feel like there’s a rock sitting in your stomach. It’s kind of like your body is sending you a text that says, “Hey, something’s about to go down.” The trick is learning to read these texts before they turn into a full-blown emotional meltdown.
Think of spotting triggers like becoming a detective in your own life. You start to notice patterns, like, “Hmm, every time I check my email after 5 p.m., I get this weird tightness in my chest.” Or, “Whenever I’m running late, my mind goes into overdrive, and suddenly I’m convinced I’m failing at life.” These little clues are golden because once you know what sets you off, you can start to prepare yourself for when it happens again. You don’t have to be blindsided by your triggers anymore because you’ve already cracked the case.
Meredith suggests keeping a “trigger log,” which sounds a bit like something you’d see in a spy movie, but it’s actually super practical. Basically, every time you feel your anxiety spike, jot down what was happening around you. What were you doing? Who were you with? Was there a specific event or conversation that set you off? Over time, you’ll start to notice certain things that tend to push your buttons. It’s like having a personalized map of your anxiety, which, let’s be honest, we could all use at times.
Now, here’s where the fun part comes in. Once you know your triggers, you can actually do something about them. Let’s say one of your triggers is social media. Every time you scroll through Instagram, you end up feeling like your life isn’t nearly as exciting or glamorous as everyone else’s. Meredith’s advice? Set some boundaries. Maybe that means limiting your time on social media or only following people who make you feel good, not like you need to book a one-way ticket to some exotic island to keep up with everyone else. The point is, once you’ve spotted your triggers, you can take steps to either avoid them or handle them in a healthier way.
One of the big things Meredith emphasizes is that triggers aren’t always about what’s happening in the moment. Sometimes, they’re linked to deeper, underlying fears or insecurities. For example, if you get triggered by someone giving you constructive criticism at work, it might not just be about that one comment. It could be tapping into a bigger fear that you’re not good enough or that you’ll never be successful. In this way, triggers are like little messengers that point to the stuff we need to work on. It’s not fun to deal with, but once you realize that your triggers are shining a light on areas that need attention, it becomes less scary and more like an opportunity for growth.
Of course, some triggers are totally unavoidable. Maybe you get triggered by crowds, but you have to take the subway every day. Or perhaps public speaking is your personal nightmare, but your job requires you to give presentations. In these cases, Meredith suggests arming yourself with coping strategies. It’s like putting on emotional armor before you step into a situation you know might be tough. This could be anything from deep breathing exercises to having a mental mantra ready to go, like, “I’ve got this” or “I am capable.” These little tools won’t make your triggers disappear, but they can help you feel more in control when they pop up.
And here’s the thing: triggers aren’t always bad. Sometimes, they’re a sign that something needs to change. If your job is constantly triggering your anxiety, maybe it’s time to reassess whether it’s the right fit for you. If certain relationships are causing you stress, maybe it’s time to set some boundaries. Triggers can be a wake-up call that something in your life needs attention. They’re like the friend who tells you the hard truth you didn’t want to hear but secretly needed.
But not all triggers are about making big life changes. Sometimes, it’s about tweaking the little things. Maybe you notice that skipping lunch makes you extra irritable and anxious. Or perhaps starting your day without any kind of routine sends your brain into overdrive. Spotting these everyday triggers allows you to make small adjustments that can have a big impact on your mental health. It’s like fine-tuning your life so that it works better for you.
Meredith also encourages a little self-compassion when it comes to triggers. It’s easy to get frustrated with yourself when the same things keep getting you off, but the truth is, everyone has their triggers. You’re not broken just because certain situations make you anxious. You’re human. And part of being human is learning how to deal with the stuff that makes us uncomfortable. So, when you notice a trigger, instead of beating yourself up, give yourself a little grace. It’s all part of the process.
The beauty of spotting your triggers is that it gives you the power to do something about them. Instead of feeling like a victim to your anxiety, you become the one in charge. You can start to anticipate situations that might be tricky and prepare yourself accordingly. It’s like having a weather forecast for your emotions. You know when a storm is coming, so you grab your umbrella and ride it out with a little more ease.
In the end, spotting your triggers is all about self-awareness. It’s about getting to know yourself better so that you can take care of yourself better. And isn’t that what we’re all trying to do anyway? Life is always going to throw some unexpected challenges our way, but with a little detective work and a lot of self-compassion, we can navigate through it with a bit more peace and a lot less panic.
Chapter 4: Breaking Through Mental Blocks
Mental blocks are like those invisible walls that show up in your brain when you’re trying to get something done, but suddenly, nothing seems to work. You know the feeling you sit down to start a project or even just try to solve a small problem, and your mind goes blank. It’s like all the good ideas packed their bags and took a vacation without telling you. Meredith Arthur in Get Out of My Head explains that these mental blocks are pretty common, but the good news is, you can break through them with the right approach.
First off, let’s be real, mental blocks are super annoying. They tend to hit right when you’re trying to make progress, almost like your brain is playing a practical joke on you. You’re fully prepared to do something productive, and then… nothing. It feels like your mind just shuts down, and you’re left staring at a blank screen or a pile of tasks with zero motivation to move forward. If brains had a “loading” screen, this would be it just spinning and spinning, but never quite getting anywhere.
Meredith points out that one reason we experience mental blocks is because we’re putting way too much pressure on ourselves. Have you ever tried to force a great idea to pop into your head? Spoiler alert: it doesn’t work. The harder you try to make something happen, the more your brain resists. It’s like when someone tells you, “Don’t think about a pink elephant,” and suddenly, that’s the only thing you can think about. Our minds are funny that way. They don’t like being pressured into things, and sometimes, taking a step back is the best way to move forward.
Now, Meredith suggests an approach that might sound a little counterintuitive at first: give yourself permission to do absolutely nothing. That’s right. Instead of trying to push through the mental block by sheer force, take a break. Go for a walk, watch an episode of your favorite TV show, or even take a nap if you need to. It might feel weird at first after all, you’re trying to solve a problem, not avoid it but sometimes, stepping away from the issue is exactly what your brain needs to recharge and reset.
Here’s the deal, mental blocks happen when our brains are overwhelmed. We’re trying to process too much information at once, and our minds just freeze. By giving yourself a break, you’re allowing your brain to rest and come back to the problem with fresh eyes. It’s kind of like when your computer is running slow, so you restart it. You wouldn’t keep pressing random buttons and hoping for the best, right? The same logic applies to your brain. It needs a reboot every now and then.
But let’s say you’ve taken a break, and the mental block is still there, stubbornly hanging around like that one friend who never gets the hint to leave. What do you do then? Meredith has a trick for that too: change your perspective. If you’ve been staring at a problem from one angle for too long, your brain can get stuck in a rut. Try looking at the situation from a different point of view. Ask yourself, “What if I approached this in a completely opposite way?” or “How would someone else solve this?” Shifting your mindset, even just a little, can sometimes be enough to break the block wide open.
Another strategy that Meredith loves is breaking the problem down into tiny, bite-sized pieces. Sometimes mental blocks happen because we’re looking at the big picture and feeling totally overwhelmed. It’s like trying to eat a whole pizza in one bite, it’s just too much. But if you break the task down into smaller steps, it becomes way more manageable. Maybe you’re not ready to solve the entire problem, but you can tackle one small part of it. And once you’ve handled that, the next step doesn’t seem so daunting.
Now, let’s talk about the fear factor. Mental blocks are often tied to fear of failure, fear of making the wrong decision, or even fear of success. When you’re paralyzed by these fears, your brain starts playing defense. It’s like a security system going off when there’s no actual threat, but it still locks everything down just in case. Meredith recommends acknowledging these fears instead of trying to ignore them. Sometimes just admitting, “I’m scared of messing this up,” takes the power away from the fear and frees up some mental space to get moving again.
It’s also important to remember that mental blocks are normal. You’re not broken, lazy, or incapable just because you’ve hit a wall. Everyone experiences this at some point, even the most creative and productive people. The trick is learning how to recognize when it’s happening and having a few tools in your back pocket to break through it. Meredith talks about building an “arsenal” of strategies to use when you feel stuck. This could be anything from journaling about what’s blocking you, doing a quick meditation, or just talking it out with a friend or therapist.
One of Meredith’s most comforting pieces of advice is that mental blocks don’t last forever. They feel endless when you’re in the middle of one, but trust that you’ll get through it. Think of it like traffic. Sure, it’s frustrating when you’re stuck bumper to bumper, but eventually, you’ll reach your exit. The same goes for mental blocks. They might slow you down, but with a little patience and some self-compassion, you’ll get through to the other side. And speaking of self-compassion, that’s the final key to breaking through mental blocks. It’s so easy to get frustrated with yourself when you’re stuck, but Meredith encourages a kinder approach. Be gentle with yourself. Instead of criticizing yourself for not being able to push through, give yourself a break—literally and figuratively. Your brain is working hard, even if it doesn’t feel like it, and sometimes it just needs a little extra love and care to get back on track.
In the end, breaking through mental blocks isn’t about brute force or pushing yourself harder. It’s about understanding why the block is there in the first place and giving your mind the space it needs to figure things out. Whether that means taking a walk, trying a new perspective, or just allowing yourself to do nothing for a bit, the key is to approach it with patience and curiosity. Your brain is a smart little machine that’ll find its way eventually. Just don’t forget to give it a little help along the way.
Chapter 5: Building Healthy Boundaries
Building healthy boundaries is like creating an invisible fence around your life. It’s not a wall to keep people out, but more of a friendly reminder that says, “Hey, here’s where I end, and you begin.” Sounds simple, right? But in reality, figuring out how to set those boundaries without feeling like a jerk can be pretty tricky. Meredith Arthur, in Get Out of My Head, takes this seemingly intimidating task and breaks it down into bite-sized, manageable steps that anyone, even the most boundary-challenged among us—can handle.
First of all, let’s clear up the biggest misconception about boundaries: they aren’t about being mean, cold, or shutting people out. A boundary isn’t you saying, “I hate people and I’m going to live in a cave.” It’s more like, “I love people, but I also need time to recharge in my cozy cave sometimes.” Boundaries are about creating a space where you can thrive, not just survive. They’re a way of protecting your energy and sanity, especially if you’re someone who tends to give, give, give until there’s nothing left for yourself. Spoiler alert: that’s not sustainable!
Meredith points out that many of us were never taught how to set boundaries. Maybe growing up, you learned that being nice meant saying “yes” to everything and everyone, even when it drained you. Or maybe you’ve always been a people-pleaser, bending over backward to make others happy at the expense of your own well-being. Either way, the first step in building healthy boundaries is realizing that it’s okay to put yourself first sometimes. In fact, it’s necessary.
If you never stop to fill up on gas, eventually, you’re going to run out of fuel. That’s exactly what happens when you don’t set boundaries. You keep going and going until one day, you’re sputtering to a halt on the side of the road, wondering why you’re so exhausted. Healthy boundaries are your fuel stops. They allow you to refuel, recharge, and show up as your best self—without resentment or burnout.
Now, let’s talk about how to actually set these magical boundaries without feeling like you’re letting people down. Meredith suggests starting small. You don’t have to suddenly become the Boundary Boss overnight. If saying “no” feels scary, start by saying it in low-stakes situations. Maybe it’s turning down an invitation to a party you don’t really want to attend. Or maybe it’s not answering that work email after hours because, guess what, you’re off the clock. Small wins build confidence, and before you know it, setting boundaries will start to feel less like an act of rebellion and more like an act of self-respect.
Here’s the thing: not everyone is going to love your boundaries, especially if they’ve gotten used to you always being available. That’s okay. As Meredith wisely points out, other people’s reactions to your boundaries are not your responsibility. Let me repeat that: their reactions are not your problem. Sure, it might be uncomfortable at first, especially if someone pushes back or tries to guilt-trip you into doing what they want. But remember, a boundary isn’t about controlling other people’s behavior. It’s about controlling your own.
For example, if someone keeps calling you late at night to vent about their problems and you’re losing sleep over it, you can set a boundary by telling them, “Hey, I need to wind down after 9 p.m., so I won’t be available for calls then.” You’re not telling them they can’t call anyone else; you’re just letting them know when you’ll be available. The beauty of boundaries is that they empower you to protect your time and energy without feeling like you have to manage everyone else’s feelings.
One of the hardest parts of setting boundaries is dealing with the guilt that can creep in. You might worry that you’re being selfish or that people will think you don’t care about them anymore. But Meredith reminds us that boundaries aren’t selfish, they’re self-care. You can’t pour from an empty cup, and setting boundaries is how you make sure your cup stays full. When you take care of yourself, you’re actually able to show up for the people in your life in a more meaningful way. So instead of thinking of boundaries as pushing people away, think of them as a way to create stronger, healthier relationships.
Another helpful tip from Meredith is learning to communicate your boundaries clearly and kindly. Setting a boundary doesn’t have to be confrontational. In fact, most of the time, it’s just about being honest and direct. You don’t need to over-explain or apologize for needing space. A simple, “I won’t be able to do that,” or “I need some time for myself right now,” is enough. The more you practice, the easier it gets. And trust me, people will respect you more when you’re honest about your limits.
Meredith also touches on the importance of reevaluating your boundaries from time to time. Just because you set a boundary once doesn’t mean it’s set in stone forever. Life changes, relationships evolve, and your needs might shift over time. It’s perfectly okay to adjust your boundaries as needed. The key is staying tuned in to what you need in any given moment and not being afraid to make changes when something no longer serves you.
In the end, building healthy boundaries is one of the best things you can do for yourself. It’s not about shutting people out or being difficult—it’s about creating a life where you can thrive without feeling constantly drained or overwhelmed. When you set boundaries, you’re not only protecting your own well-being, but you’re also teaching others how to respect you. And that’s something worth celebrating. So go ahead, build those invisible fences just make sure they come with a gate that you control.
Chapter 6: Your Anxiety Toolkit
There are so many arms coming at you, and before you know it, you’re tangled in knots. But what if you had a toolkit, packed with helpful gadgets that could calm your mind, reduce the stress, and maybe even make you laugh at the absurdity of it all? That’s exactly what Meredith Arthur offers in Get Out of My Head—a practical, easy-to-use toolkit designed to help you deal with anxiety when it pops up, whether it’s lurking in the background or jumping out like a jack-in-the-box.
Think of this toolkit as a collection of your go-to gadgets for when anxiety strikes. First up the good old-fashioned deep breath. I know, I know—this one gets a bad rap because it sounds way too simple to actually work. But the thing about breathing is that it’s one of the few things we can control when our mind starts racing. It’s like hitting the pause button on a chaotic scene in a movie. When you take a slow, deep breath, you’re giving your brain the message, “Hey, we’re not in danger, let’s calm down.” So, even though it might sound like the most basic tool in the box, it’s actually one of the most powerful. Plus, it’s free and available at all times!
Next up is mindfulness, the fancy term for “paying attention to right now.” When anxiety takes over, your brain likes to drag you into the future, filling your head with “what ifs” and worst-case scenarios. Mindfulness, on the other hand, is like a gentle reminder to bring your focus back to the present moment. It’s about noticing what’s happening right here, right now. Maybe It’s feeling the warmth of your coffee cup or listening to the sound of rain tapping on the window. The point is, when you’re grounded in the present, your mind doesn’t have as much room to freak out about the future. Meredith suggests practicing mindfulness in small, everyday moments no need to sit cross-legged on a mountain top to feel the benefits.
Now, here’s where the toolkit gets a bit more creative. Meredith talks about using visualization as another handy anxiety tool. Imagine your anxiety as a little cloud floating in the sky. You can see it, but you don’t have to climb up there and live in it. Just let it drift by, because clouds don’t stay in one place forever. Visualization is a way to remind yourself that anxiety, like that cloud, will pass. You can even get creative with it—picture your anxiety as a cartoon character, maybe one with squeaky shoes and an over-the-top expression. When you give your anxiety a ridiculous visual, it becomes a little less scary and a lot more manageable.
Then, there’s physical movement, which is basically like shaking up a snow globe when all the glitter settles into one spot. When anxiety makes your body feel tense and jittery, sometimes the best thing to do is move. Meredith isn’t saying you need to run a marathon every time you feel stressed, but even something as simple as stretching or going for a walk can make a huge difference. Movement helps release the tension that anxiety builds up in your muscles, and it sends those happy endorphins to your brain, which are like tiny little mood-boosting fairies.
Another tool that Meredith includes in her anxiety toolkit is journaling, which might sound like something you haven’t done since your teenage years, but it’s surprisingly effective. Writing down your thoughts is like decluttering your brain it helps you see what’s really going on up there, instead of letting it all swirl around in a messy tornado. You don’t have to write a novel; just jotting down whatever is bothering you can help take away some of the power it has over you. Think of it as putting your anxiety in a time-out chair where you can keep an eye on it, but it’s no longer running the show. Meredith also suggests leaning on your support network when you’re feeling anxious. Whether it’s a friend, family member, or therapist, having someone to talk to can make a world of difference. Anxiety loves to isolate you, making you feel like you’re the only one dealing with it. But newsflash you’re not. Everyone has their anxious moments, and talking about it can help you feel less alone. Plus, other people can offer perspectives that you might not have considered. Sometimes just hearing, “You’ve got this,” from someone else can be the boost you need to keep going.
The toolkit wouldn’t be complete without the reminder to take breaks. When anxiety has you running in circles, sometimes the best thing you can do is step away from whatever’s triggering you and give your brain a chance to breathe. It’s not about avoidance; it’s about giving yourself space to recharge. Whether it’s taking a five-minute walk outside, watching a funny video, or simply sitting in silence for a bit, breaks can help reset your nervous system.
One of the coolest tools in Meredith’s anxiety toolkit is humor. Yes, humor. It’s hard to stay in a place of fear when you’re laughing. Whether it’s watching a stand-up comedy special or just finding the humor in how ridiculous some of your anxious thoughts are, laughter has a way of snapping you out of that anxious spiral. It’s like a mental palate cleanser. When you can laugh at something, it loses some of its grip on you.
Finally, don’t forget self-compassion. Meredith reminds us that dealing with anxiety isn’t about “fixing” yourself because you’re not broken. Anxiety is just a part of being human, and it doesn’t make you weak or flawed. Treat yourself with kindness, the same way you would comfort a friend who’s going through a tough time. Self-compassion is like giving yourself a big, warm hug, reminding you that you’re doing the best you can, and that’s enough.
In the end, the anxiety toolkit is about finding what works for you. Maybe it’s breathing, maybe it’s journaling, or maybe it’s watching cat videos on YouTube. Whatever it is, having these tools at your disposal makes anxiety a lot less overwhelming. With Meredith’s guide, you’re not just surviving anxiety, you’re learning how to manage it, navigate through it, and sometimes even laugh in its face.
Chapter 7: Tackling End-of-Year Stress
A magical time when everything is wrapped in twinkling lights, festive music fills the air, and stress levels skyrocket like Santa’s sleigh on turbo mode. If you’re feeling like a snowman under the midday sun melting under the pressure of finishing the year strong, don’t worry, you’re not alone. End-of-year stress is real, and it can hit like a last-minute shopping rush. But the good news is that with a few tools and a bit of humor, you can navigate this holiday frenzy without losing your cool.
Let’s talk about why the end of the year feels like such a stressful time. It’s as if all the unresolved tasks, unmet goals, and holiday obligations decide to have a reunion right inside your brain. Work deadlines are looming, social events pile up, and don’t even get started on the gift shopping. All of this comes together to create a perfect storm of anxiety, leaving you wondering how you’ll possibly juggle it all without curling up in a ball until January 1st.
One of the biggest culprits of end-of-year stress is the pressure we put on ourselves to end the year on a high note. We look back at the things we didn’t accomplish, maybe you didn’t finish that project at work, or perhaps your goal of hitting the gym three times a week was more of a dream than a reality. Whatever it is, the end of the year seems to magnify these things, making us feel like we’ve fallen short in some way. But here’s the thing: no one’s year went perfectly. Cut yourself some slack. The world won’t end because you didn’t cross every item off your to-do list.
Speaking of lists, let’s talk about the “holiday to-do list.” This is the stuff that tends to feel like an Olympic sport, from finding the perfect gifts to preparing food for family gatherings. The trick here is to approach it with a little bit of strategy and a whole lot of acceptance. Not everything has to be done perfectly. The holidays are about connection, not perfection. If you can’t find the perfect gift, don’t stress, most people would be happy with something thoughtful. And if your holiday meal looks more like a Pinterest fail than a magazine spread, so what? As long as you’re surrounded by people you care about, you’ve already won the holiday game.
Another major contributor to end-of-year stress is the sheer amount of social obligations. Between office parties, family gatherings, and catching up with friends, your calendar can start to look like a game of Tetris. While it’s great to spend time with people, it’s important to set boundaries so you don’t end up feeling drained. You don’t have to say “yes” to every single invite seriously, you’re allowed to decline. Protect your energy, and if you need a night to yourself to recharge, take it. It’s okay to be a little selfish with your time, especially when you’re feeling overwhelmed.
Financial stress also tends to rear its ugly head at the end of the year. With all the gift-giving, parties, and travel expenses, it’s easy to feel like your wallet is screaming for mercy. To tackle this, plan ahead and set a budget that works for you. There’s no need to go into debt to have a good holiday. Remember, the value of a gift isn’t measured in how much you spend, but in the thought behind it. Plus, there are plenty of creative and affordable ways to show people you care think handmade gifts, experiences, or even a heartfelt card.
Now, let’s talk about the emotional side of end-of-year stress. The holidays are often painted as this joyful time, but for many people, they can bring up feelings of loneliness, sadness, or anxiety. Maybe you’ve lost someone this year, or perhaps the idea of being around family brings up old tensions. Whatever it is, it’s important to acknowledge your feelings and give yourself permission to feel whatever comes up. You don’t have to force yourself to be in a constant state of holiday cheer. If you need a break or some time to process, take it. And remember, it’s okay to ask for support whether that’s talking to a friend, seeing a therapist, or even just taking some quiet time for yourself.
As the year winds down, there’s also this tendency to want to tie everything up in a neat little bow like wrapping up all your personal growth and achievements into one perfect package. But life isn’t a Hallmark movie, and not everything gets resolved by December 31st. That’s okay! You don’t have to figure everything out before the new year starts. Progress doesn’t operate on a calendar. It’s ongoing, and you’re allowed to take things one step at a time.
One of the best ways to combat end-of-year stress is to carve out moments of joy and rest. This might sound counterintuitive when your schedule is packed, but even small pockets of “me time” can make a huge difference. Whether it’s sipping hot cocoa while watching your favorite holiday movie or taking a leisurely walk to admire the decorations, finding moments that make you smile can help balance out the stress. It’s like giving yourself a mini holiday within the holiday season.
And finally, let’s not forget the power of perspective. At the end of the day, the holidays are just a few weeks out of the year, and the new year is just another day on the calendar. There’s no rule that says you have to transform into a superhuman by January 1st. Instead of getting caught up in the stress, focus on what really matters to you. Maybe it’s spending time with loved ones, reflecting on the good moments from the past year, or simply making it through the season with your sense of humor intact.
So, as the end of the year approaches, take a deep breath, grab your anxiety toolkit and remind yourself that you’ve got this. The holidays don’t have to be a whirlwind of stress—they can be a time to slow down, enjoy the little moments, and most importantly, take care of yourself. Because when it comes down to it, the best gift you can give yourself is a little peace of mind.
Takeaway and final review of the book:
Anxiety is Normal Embrace It: First things first: feeling anxious is a totally normal part of being human. You’re not alone in this crazy, chaotic world. Everyone experiences anxiety at some point, whether it’s before a big presentation or just wondering if you left the oven on. Acknowledging that anxiety exists can help you stop fighting against it and start working with it. Think of it as a quirky roommate who just won’t leave. Sometimes you have to set some ground rules!
Name Your Overthinking Monster: Have you ever tried to deal with a problem without actually naming it? It’s like trying to shoo away a spider without knowing what kind it is very risky! By identifying what triggers your overthinking, you can start to manage it better. Give your overthinking a fun name, like “Sir Worries-a-Lot.” When you feel the urge to spiral into overanalysis, just remind yourself, “Oh, there goes Sir Worries-a-Lot again!”
Spot Your Triggers: Triggers can sneak up on you like a cat pouncing on your unsuspecting foot. Pay attention to what situations make your anxiety flare up. Is it a certain email from your boss? A family gathering? By spotting these triggers, you can prepare yourself with strategies to handle them. Consider creating a “Trigger List” just don’t post it on the fridge; that might scare the family!
Break Through Mental Blocks: We all hit mental blocks like a bad driver hits a speed bump. The trick is not to panic! Sometimes, taking a break and doing something else can help clear your mind. Whether it’s going for a walk, doodling, or watching cat videos, giving your brain a little rest can lead to breakthroughs.
Set Healthy Boundaries: Boundaries are essential for maintaining your mental health, just like boundaries keep your houseplants from taking over your living room. Learn to say no when you need to and don’t feel guilty about it. Your well-being matters more than fitting in every social obligation. Remember, you can’t pour from an empty cup, so fill yours first!
Build Your Anxiety Toolkit: Think of your anxiety toolkit as your secret superhero stash. Fill it with techniques that work for you, like deep breathing exercises, journaling, or meditation. You can even include some fun stuff, like your favorite snack or a go-to playlist. When anxiety strikes, reach for your toolkit instead of letting it overwhelm you.
Tackle End-of-Year Stress: The end of the year can feel like running a marathon with no finish line in sight. Instead of trying to tie everything up neatly, accept that it’s okay to leave some things undone. Focus on enjoying the holiday season without the pressure of perfection. And remember, it’s totally fine to indulge in a little holiday cheer just maybe not the entire fruitcake!
Laughter is the Best Medicine: In the middle of stress and anxiety, don’t forget to laugh! Humor can lighten the mood and put things in perspective. Whether it’s sharing a joke with friends or watching a comedy show, laughter is a fantastic antidote to anxiety. So go ahead, let out that hearty laugh. It’s good for your heart!
Be Kind to Yourself: Finally, the most important takeaway: be gentle with yourself. Life is messy, and it’s okay to not have everything figured out. Treat yourself like you would a friend who’s having a tough time. Give yourself grace and remember that you’re doing the best you can. So, grab that cozy blanket, curl up with your favorite book, and allow yourself to just be.
In Conclusion: “Get Out of My Head” is all about understanding and managing your anxiety with humor, kindness, and a little bit of strategy. With these takeaways, you’ll be well on your way to turning that anxiety into a manageable sidekick instead of a full-blown villain.
“Get Out of My Head” by Meredith Arthur is a delightful read for anyone who has ever found themselves tangled in the web of overthinking and anxiety. This book is like a warm hug from a friend who gets it complete with cute illustrations that make the sometimes daunting topic of mental health feel a bit lighter. Arthur’s conversational writing style is engaging, making it easy to relate to her experiences and advice. She encourages readers to embrace their anxiety rather than hide from it, reminding us that we’re all in this together, even if it feels like we’re each stuck in our own personal hamster wheel of worry.
One of the standout features of this book is its practical approach. Arthur breaks down complex concepts into simple, actionable steps that are easy to follow. From naming your overthinking monsters to spotting triggers and building healthy boundaries, each chapter is filled with humor and relatable anecdotes that keep the reader entertained. It’s refreshing to read a mental health guide that doesn’t take itself too seriously, yet still provides valuable insights and tools for managing anxiety. Arthur’s tips feel like little life hacks, making the journey towards mental well-being feel achievable and not like climbing Mount Everest in flip-flops.
Overall, “Get Out of My Head” is not just a book, it’s a supportive companion for anyone grappling with anxiety. It serves as a gentle reminder that while anxiety might be a pesky little sidekick, it doesn’t have to take center stage in our lives. Arthur’s light-hearted yet insightful approach makes tackling anxiety feel less overwhelming, and the handy toolkit she provides is like having a cheat sheet for life’s curveballs. If you’re looking for a book that combines practical advice with a touch of humor and compassion, this charming guide is a must-read. So grab a cup of tea, snuggle up, and get ready to kick that anxiety to the curb.
