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UNF*CK YOURSELF: The Self-Care Book to Absolutely Get You Out of Your Head

ByValerie Wilridge

Because we all need self-care.

We’ve all been there. Lying on the couch, paralyzed by the overwhelming thought that somehow, despite all our best efforts (and five cups of coffee), we’re still stuck in the same mental loop of self-doubt, indecision, and existential dread. Enter UNFCK YOURSELF* by Gary John Bishop—the literary equivalent of a slap in the face followed by a firm hug.

It’s not woo-woo. It’s not sugar-coated. It’s not a long, philosophical lecture on chakras or inner peace. What it is, however, is a no-BS, plain-speaking call to action. It’s self-help for people who hate self-help. And weirdly? It actually works.

If you’ve ever felt like you’re drowning in your own thoughts, doubting every move, or just… stuck, this might be the wake-up call you didn’t know you needed.

The Premise—It’s Not You, It’s Your Brain

Self Care Radiologist pointing at brain MRI scans showing detailed medical examination.
Photo by Anna Shvets via Pexels

The core idea of UNFCK YOURSELF* isn’t revolutionary on the surface. It’s actually painfully simple: You’re not your thoughts. Your brain is a drama queen. And most of the garbage floating around in your head isn’t helpful, true, or worth listening to. Sounds obvious, right? But how many of us actually live like that?

Gary John Bishop takes the inner critic, the overthinker, and the passive-aggressive life narrator in your head and basically tells it to sit down and shut up. His writing style is direct, Scottish-accented in tone (he is, in fact, Scottish), and entirely free of the usual “just believe in yourself” nonsense.

Instead, he serves up this spicy little idea: You are wired to win. The problem? You’re usually winning at being stuck, scared, and self-sabotaging.

This Is Not Your Typical Self-Care Book

Let’s be honest. The world of self-care has become a soft-focus Instagram minefield. Lavender baths. Mood boards. Crystals. Not bad things, just… not enough when your brain is going full nuclear meltdown over whether you’re fundamentally broken.

This book takes a sledgehammer to that whole aesthetic and replaces it with something a little grittier: accountability. Bishop doesn’t hold your hand. He doesn’t care if your inner child is having a tantrum. What he does care about is getting you to take real, practical action. You’re not waiting for the universe to align. You’re getting off your ass and showing up—imperfect, anxious, and all.

Self-care, in this book, isn’t about pampering. It’s about owning your mindset like your life depends on it. Because, honestly? It kind of does.

The 7 Assertions—AKA, Your New Internal Monologue

At the core of UNFCK YOURSELF* are seven assertive statements meant to become your internal soundtrack. No, not affirmations. Assertions. Big difference. Affirmations are fluffy. Assertions are armor.

Examples include:

  • “I am wired to win.”

  • “I got this.”

  • “I embrace the uncertainty.”

  • “I am not my thoughts. I am what I do.”

These aren’t motivational posters for your home office. They’re mantras for when you’re spiraling in your car over something your boss said three days ago. They’re your reality checks when you’re procrastinating for the fifth hour in a row.

And unlike most self-help taglines, these actually hold up when life punches you in the face.

Why This Book Works (Even for the Skeptical)

There’s something deeply refreshing about being told, “You’re not special, and that’s a good thing.”

Bishop strips away the idea that you need to be perfectly healed before taking action. You don’t need a five-year plan. You don’t need to “feel ready.” You just need to move. Take the action. Make the call. Apply for the thing. Break up with the toxic situationship. Say no. Say yes.

If you’ve been in a self-care loop of “working on yourself” forever without actually doing much, this book is going to annoy you. Then it’s going to help you.

Who Should Read This? (And Who Shouldn’t)

Read this book if:

  • You’re over the soft, performative side of self-care.

  • You want something that kicks your brain out of neutral.

  • You don’t mind a little swearing with your psychology.

  • You’re tired of waiting for confidence to appear magically.

Maybe skip it if:

  • You want spiritual guidance or emotional hand-holding.

  • You need in-depth trauma therapy (this book isn’t that).

  • You get offended by being told to “stop whining” (fair enough).

Final Thoughts: Unf*cking Yourself Isn’t a Vibe

UNFCK YOURSELF* isn’t going to solve all your problems. But it’s going to do something better: it’ll make you face them. It’ll remind you that self-care isn’t always cute—it’s messy, uncomfortable, and kind of exhausting. But it’s also liberating.

You’ll walk away from this book either mad at Gary John Bishop or ready to take control of your narrative. Or both. Either way, that’s progress.

So if you’ve been sitting on the sidelines of your own life, wrapped in a blanket of overthinking and existential dread, maybe it’s time to get up, dust yourself off, and start unf*cking yourself—one assertive decision at a time.

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