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Mental Health Why a Pill Alone Won't Heal · Wellness Uncensored

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Speaker 1: Any health related information on the following show provides general
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Speaker 1: information only. Content presented on any show by any host
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Speaker 1: or guests should not be substituted for a doctor's advice.
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Speaker 1: Always consult your physician before beginning any new diet, exercise,
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Speaker 1: or treatment program.
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Speaker 2: Hey, good afternoon, Welcome to another episode of Wellness and Censored.
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Speaker 2: We're here today live and wanted to share some really down,
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Speaker 2: down home just simple ways for you to start to
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Speaker 2: find ways and solutions to heal your mental health, maybe
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Speaker 2: your physical being, and to just not stress so much
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Speaker 2: about so many things that we can't control that are
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Speaker 2: outside to to the rest of the world. You know,
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Speaker 2: I get patients all the time, and a lot of
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Speaker 2: times what they are telling me is there's so many
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Speaker 2: things going on around them, whether they're watching social media
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Speaker 2: or they're just out with friends, and people start talking
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Speaker 2: about all kinds of different things, and before you know it,
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Speaker 2: they are so stressed and just can't even figure out
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Speaker 2: what it is that they're really upset about, and in
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Speaker 2: context with a lot of things. Have you ever found
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Speaker 2: yourself in a situation with someone and it's almost as
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Speaker 2: if you're thinking about a thousand different things instead of
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Speaker 2: really being present in the moment. So a lot of
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Speaker 2: what we're going to talk about today is to motivate yourself.
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Speaker 2: There are so many folks that I see that they'll
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Speaker 2: come in and they'll ask me, well, I have anxiety
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Speaker 2: or I have depression and I don't feel well, and
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Speaker 2: you know, I just have to feel better, and I
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Speaker 2: really get a sense they're just looking for a pill.
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Speaker 2: So sometimes I disappoint, but usually in the end, when
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Speaker 2: we kind of kind together and have common ground, they
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Speaker 2: realize that there's a little bit more involved in just
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Speaker 2: taking medicine. Medicine can help, and it certainly has a place,
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Speaker 2: but you really have to look at what is in
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Speaker 2: and around, what you're doing, what you're eating, are you
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Speaker 2: able to sleep, and are you taking care of your
2:14
Speaker 2: body to get your body to move. I wanted to
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Speaker 2: take just a second and share just a couple things
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Speaker 2: that I found this week that I actually thought were
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Speaker 2: pretty interesting, and one of them is just sort of
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Speaker 2: a context of things that talk about words matter, and
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Speaker 2: I thought maybe it would give you some food for
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Speaker 2: thought and just something to kind of ponder on and
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Speaker 2: just think about it in maybe the most recent situations
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Speaker 2: you've been in, or maybe situations that you could have
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Speaker 2: handled differently or maybe just been more in the moment.
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Speaker 2: And so this is a quote from the Dali Lama.
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Speaker 2: Just one small positive thought in the morning can change
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Speaker 2: your whole day. Think about that. And I share that
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Speaker 2: because one day this week I knew, after a really
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Speaker 2: rough day before myself self care is usually going to
3:01
Speaker 2: Orange Theory. It's a place where you work out, you run,
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Speaker 2: you lift, way to do all that stuff. And I
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Speaker 2: just I like that physical aspect of getting a good
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Speaker 2: endorphin release. And my day was going to get started
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Speaker 2: at nine and I couldn't do the eight thirty class
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Speaker 2: because it would have run into my first patient, and
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Speaker 2: the seven fifteen class was full. And so I did
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Speaker 2: something this week that I've never done before. I set
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Speaker 2: the intention to make the morning a start of my day.
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Speaker 2: And I went to bed at ten o'clock, which is
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Speaker 2: a little early for me, but I thought, if I
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Speaker 2: don't get to bed now, I know I'm going to
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Speaker 2: be too tired. And I said, and if I wake
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Speaker 2: up feeling okay, I'm going to go to the six
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Speaker 2: a m. Class. First time in my life I ever
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Speaker 2: went to an exercise class that early. But you know, what.
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Speaker 2: I woke up at five and I couldn't believe I
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Speaker 2: was not tired. I was ready to start the day.
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Speaker 2: And I got to the class and I had a
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Speaker 2: really good workout, and the entire day just went so well.
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Speaker 2: And I really generate that thought, the idea of I
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Speaker 2: set the intentions for the day. So I kind of
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Speaker 2: like it. You know, just one small positive thought in
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Speaker 2: the morning or one small positive action can really change
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Speaker 2: your whole day. And so this doesn't cost money. You
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Speaker 2: don't have to take a pill every day. It's just
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Speaker 2: how you set your intentions. And then here's a couple
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Speaker 2: other ones. The secret of attraction is to love yourself.
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Speaker 2: If you love yourself, then others might see what's really
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Speaker 2: good and genuine in you, and that may be attractive
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Speaker 2: to others. But if you don't feel attraction to yourself
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Speaker 2: and don't feel love self love, you know, that's where
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Speaker 2: it all begins. So many people are so self critical.
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Speaker 2: So without going on to each and every one of these,
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Speaker 2: but you know, we really do, that's where we have
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Speaker 2: to start. So we're going to talk about some toolkits
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Speaker 2: of stuff like that today. And here's another one from
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Speaker 2: Wayne Dwyer and I believe about three or four years
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Speaker 2: ago now, Wayne Dwyer passed, but he was a really
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Speaker 2: great inspirational person who had a lot of good books
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Speaker 2: and a lot of good things to share on self care.
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Speaker 2: And what Wayne says is with everything that has happened
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Speaker 2: to you, you can either feel sorry for yourself or
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Speaker 2: treat what has happened as a gift. Either or everything
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Speaker 2: is either an opportunity to grow or an obstacle to
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Speaker 2: keep you from growing. You get to choose, and I
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Speaker 2: think that one is really most profound, because there sometimes
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Speaker 2: is a lot of tragedy and things that happen to us,
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Speaker 2: and I'm not saying that you should take the tragedy
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Speaker 2: as a gift, but in a lot of the work
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Speaker 2: that I do in helping people go through the grief process,
5:35
Speaker 2: I just had someone on before I started the show
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Speaker 2: who just lost a cat of ten years. That cat
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Speaker 2: was just an instrumental part of their life and they
5:44
Speaker 2: have a few other cats, but about nine months ago
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Speaker 2: they lost a younger cat tragically, and so this is
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Speaker 2: the second death of a fur baby in a year,
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Speaker 2: and so there's really no you know, no satisfaction, no
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Speaker 2: positive How do you take that but when I look
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Speaker 2: at it in terms of a gift, this happens to
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Speaker 2: be someone who does a really great job with animals,
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Speaker 2: takes them in, shelters them, sometimes homes them, to rehome them,
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Speaker 2: to get them set up for other people. And I
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Speaker 2: think it's very true. You have to take the things
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Speaker 2: that happen to you, maybe as an opportunity or a gift,
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Speaker 2: to propel you to do something more for yourself and
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Speaker 2: or mankind. You know, we'll talk about some of the things.
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Speaker 2: You know, I wrote a book. They call me Harriet.
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Speaker 2: We'll throw it up on the screen for you at
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Speaker 2: some point. But in that book, you know some of
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Speaker 2: the things that I experienced. There you go. You can
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Speaker 2: get it on Amazon, and you can also get it
6:39
Speaker 2: on the little link code that I'm going to share
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Speaker 2: with you as well, because I've got one of those
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Speaker 2: fancy dancy scanner codes. So you can get right to
6:48
Speaker 2: the website and you can order it and if you're
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Speaker 2: not driving, and if you've got your phone up, you
6:52
Speaker 2: can just pop up that scanner. It goes to Pattigillianowllness
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Speaker 2: dot com and the book is there. But in the book,
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Speaker 2: you know, I challenge anybody to try to heal and
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Speaker 2: have the motivation. How many of you been sick? How
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Speaker 2: do you get that motivation to propel forward? So in
7:08
Speaker 2: writing that book, it was a way for me to
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Speaker 2: document and chronologically let people know a really hard journey
7:14
Speaker 2: for me. While it wasn't as difficult as probably other
7:18
Speaker 2: people who have gone through probably far more difficult things,
7:21
Speaker 2: it was so physically debilitating and mentally draining in a
7:26
Speaker 2: time in our lives when we had such uncertainty and
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Speaker 2: the whole world was scared. And I thought, if I
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Speaker 2: get together and I put my thoughts down on paper
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Speaker 2: and I can write it, maybe the story that I
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Speaker 2: tell will help someone make a difference. And from the
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Speaker 2: bottom of my heart, I have actually had people share
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Speaker 2: back that by reaching out to them during the pandemic,
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Speaker 2: by helping them through things during the pandemic, and then
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Speaker 2: kind of fast forward now writing the book and having
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Speaker 2: other people read the book. I have a patient today
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Speaker 2: who came to me for anxiety and he's going through cancer,
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Speaker 2: and when we talked about the story my vigilance to
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Speaker 2: really stay strong, it seems to motivate him and he
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Speaker 2: now is He was in bed, now he's up in
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Speaker 2: a chair, he's walking around, he's still struggling, and his
8:12
Speaker 2: prognosis is getting better. But you have to give people
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Speaker 2: a reason. You have to give people a motivator, You
8:17
Speaker 2: have to give them a why. And sometimes we have
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Speaker 2: to find that why in ourselves. Here's the last couple
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Speaker 2: that I'd like to share. Aa Milne, the same author
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Speaker 2: who wrote Winnie the Pooh. We didn't realize we were
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Speaker 2: making memories. We just knew we were having fun. So
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Speaker 2: that's kind of the flip side when you go from
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Speaker 2: tragedy and loss to you're making some really amazing memories
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Speaker 2: if you take the time to just be in the
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Speaker 2: moment and have fun with other people that you want
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Speaker 2: to be with. And here's another thought for the day.
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Speaker 2: Thoughts are not facts. We don't have to take them seriously.
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Speaker 2: And a lot of times again, I'll have folks come
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Speaker 2: in and they think, and they think, and they overthink
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Speaker 2: and they start thinking to the point that we call
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Speaker 2: it doomsday thinking or catastrophizing things. If you have a thought,
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Speaker 2: you need to find a counter thought if it's negative,
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Speaker 2: because just because you have a thought doesn't mean something's
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Speaker 2: going to happen or going to happen to your as bad.
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Speaker 2: But that is that thoughts aren't facts is from Ruby Wax.
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Speaker 2: And then there are always flowers for those who want
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Speaker 2: to see them. I think at this one as take
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Speaker 2: the time to smell the beauty, smell the flowers. I
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Speaker 2: walked past somewhere the other evening and somebody had put
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Speaker 2: fresh flowers out, and the aroma filled the room and
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Speaker 2: it gave me just a pleasant, positive sense. So maybe
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Speaker 2: you need to fill your day with positive, pleasant living things.
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Speaker 2: And having flowers there for those who want to see
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Speaker 2: them also could be sort of an analogy for if
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Speaker 2: people want to see your garden. If people want to
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Speaker 2: celebrate in your garden, they will if they don't, it's
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Speaker 2: your garden, so you cultivate. And here's the one from
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Speaker 2: Graham Swift. Words were like an invisible skin and wrapping
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Speaker 2: the world and giving it a reality. And that's the
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Speaker 2: whole point about words. Words matter, Words can hurt, words
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Speaker 2: can heal, Words can make the difference of you feeling
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Speaker 2: inspired and cultivated by those around you, or words can
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Speaker 2: cripple you because someone could be demonstrative in a negative
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Speaker 2: way and harsh and narcissistic and enabling. And we have
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Speaker 2: to decide how we let words penetrate our skin. And
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Speaker 2: for some patients, some folks that I talk with, that's
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Speaker 2: where the healthy selfishness comes in. That's where sometimes we
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Speaker 2: have to make a choice when the words start to help.
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Speaker 2: You know, take a paper cut to your whole body
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Speaker 2: and before you know it, you're hemorrhaging. You've got to
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Speaker 2: stop the hemorrhage and go, oh, you know what, I'm sorry,
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Speaker 2: I forgot to have an appointment. Oh my phone's ringing.
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Speaker 2: I forgot I'm a contractor. Oh you know what, it
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Speaker 2: was great seeing you, but I've got to run. You
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Speaker 2: have got to put a barrier between you and the
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Speaker 2: paper cut, or before you know it, the paper cut's
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Speaker 2: going to need some stitches. And that's where healthy selfishness
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Speaker 2: and only letting words pattern in a way that they're
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Speaker 2: going to help you grow and thrive like a flower.
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Speaker 2: Ralph Waldo Emerson shares, write it on your heart that
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Speaker 2: every day is your best day in the year, and
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Speaker 2: that's a big one. How do you write it on
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Speaker 2: your heart? And that's where we take each day with
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Speaker 2: gratitude and see, these are all things just in the
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Speaker 2: last ten minutes of what I've been sharing with you.
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Speaker 2: How are we filling your cup? Do you feel a
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Speaker 2: little more inspired? Do you feel a little more positive?
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Speaker 2: Do you feel like you know what? Maybe today is
11:44
Speaker 2: going to be a better day. Maybe tonight I have
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Speaker 2: something to look forward to. Maybe this weekend coming up.
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Speaker 2: Tomorrow's my Friday, and everybody feels better on a Friday.
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Speaker 2: I don't know what it is, but like starting the
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Speaker 2: week over, it's like groundhog Day. People get the Sunday
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Speaker 2: scaries and we have to work through. Way is to
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Speaker 2: cultivate a positive thought for Monday mornings, but you know
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Speaker 2: tomorrow's Friday. Write it on your heart that every day
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Speaker 2: is the best day. And if I remember to tell y'all,
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Speaker 2: I'll just tell y'all now. One of the ways to
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Speaker 2: start exercising and staying with it, someone shared with me,
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Speaker 2: don't ever miss your workout today. So if you've committed
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Speaker 2: to it and you're going to go, go, But if
12:23
Speaker 2: you don't feel like going, tell yourself, I'm going to
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Speaker 2: go today. I'll think about tomorrow. Maybe I won't go tomorrow,
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Speaker 2: but I'm going to go today. What happens tomorrow comes
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Speaker 2: and if you follow the Dame truth, Oh, I can't
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Speaker 2: not go today. But maybe I'll take off tomorrow. And
12:40
Speaker 2: it's just kind of a little game we play with ourselves,
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Speaker 2: but it's a great way to really try to get
12:46
Speaker 2: a mindset of healing. And here's the last one. When
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Speaker 2: you come out of the storm, you won't be the
12:53
Speaker 2: same person who walked in. That is what the storm
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Speaker 2: is all about. And we're all going to go through storm,
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Speaker 2: but we can't live in the storm. A storm passes.
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Speaker 2: We just have to decide when we want that storm
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Speaker 2: to pass. So one of the things to get really
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Speaker 2: in tune with cultivating your new norm or your new
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Speaker 2: self or how to get yourself motivated is a process.
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Speaker 2: What we do in psychiatry is motivational thinking. It's a technique,
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Speaker 2: it's a process, and it's about setting up your intentions,
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Speaker 2: setting up your plans, setting up goals, and it's stopping
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Speaker 2: yourself from thinking about the negatives and only propelling forward
13:32
Speaker 2: with what's next, what do I need to do? What
13:35
Speaker 2: are my goals? And then how to look at your
13:37
Speaker 2: goals and kind of go forward. And in looking at
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Speaker 2: your goals do we often sometimes find that we think,
13:43
Speaker 2: but we don't have enough time. If I say I'm
13:46
Speaker 2: going to go to the gym. I'm going to be sore.
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Speaker 2: I'm afraid. I'm afraid to go forward. We have to
13:51
Speaker 2: get out of the way of your goal. And making
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Speaker 2: a goal doesn't mean you have to hit the target.
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Speaker 2: It just means you have to go to the target.
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Speaker 2: So the only way we're going to get you to
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Speaker 2: go forward is you got to start with some goals.
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Speaker 2: And I always tell folks, don't make a list of ten,
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Speaker 2: start with two. If you feel like you've got to
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Speaker 2: make a list, make five, but make sure that you
14:14
Speaker 2: hit one or two each day and then build to
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Speaker 2: the third one. And have you ever thought about, well,
14:21
Speaker 2: I'm going to do it, but you know, we'll wait
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Speaker 2: and see. And it's more of an ambivalence. You know,
14:26
Speaker 2: you get to control you, You get to decide what
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Speaker 2: you do. In what we share here today and what
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Speaker 2: I share with most patients is I can't do the
14:34
Speaker 2: work for you. I can only help you to get
14:36
Speaker 2: the success to get there. It has to be a
14:39
Speaker 2: conscious choice on your part. And if you if you
14:42
Speaker 2: start something and you're not succeeding at it, it doesn't
14:46
Speaker 2: mean you have to get the whole ball of wax
14:49
Speaker 2: going again. Just keep moving forward. You know a lot
14:52
Speaker 2: of times people will say things like, well, that's interesting,
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Speaker 2: but I don't have time. You know, I'm good with exercising,
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Speaker 2: but I've got to work on my diet it first. Well,
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Speaker 2: I don't know, why can't you do both? Why does
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Speaker 2: one have to come before the other? You know, I
15:07
Speaker 2: really want to do something, but I just I don't
15:09
Speaker 2: have the time. Now is not a good time. All
15:12
Speaker 2: those are is ambivalents, those are excuses in all of
15:17
Speaker 2: the cases of this, though, You've got to start somewhere.
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Speaker 2: I often talk about self talk, and self talk can
15:24
Speaker 2: be very effective, especially if we've done the negative self talk,
15:28
Speaker 2: you know what I'm talking about, and so we can
15:32
Speaker 2: talk ourselves out of anything. Doesn't it seem like that?
15:35
Speaker 2: But how do you talk yourself into something? And that's
15:37
Speaker 2: where you have to be good to yourself. You have
15:39
Speaker 2: to give yourself grace, You have to give yourself understanding,
15:43
Speaker 2: and you have to reward yourself, compliment yourself and recognize, hey,
15:49
Speaker 2: I'm not doing too bad. Kelly's asking as if you
15:53
Speaker 2: do something that can't seem to finish it, when do
15:57
Speaker 2: you call it quit? Well, I guess hens really what
16:01
Speaker 2: it is? You know, if it's if it's a product
16:04
Speaker 2: you start and say, I have patients sometimes they always
16:08
Speaker 2: they get into some good hobbies, but before you know it,
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Speaker 2: their house becomes hobbyland, like hobby lobby, and they've got
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Speaker 2: a bunch of unfinished projects. I think if it's so
16:20
Speaker 2: unmanageable that it gets in your way of going forward,
16:25
Speaker 2: it might be time to just cut the cord and
16:27
Speaker 2: start fresh. And if it's not a physical hobby, but
16:32
Speaker 2: it's something like we were just talking about. You know,
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Speaker 2: I want to exercise, but I got to get my
16:37
Speaker 2: nutrition or my diet in line first. Why not start
16:41
Speaker 2: both because one kind of fuels the other. You know,
16:44
Speaker 2: exercise is motivating and you feel good nutrition, you'll be
16:48
Speaker 2: more motivated to eat the right foods because you just
16:50
Speaker 2: spent the morning working out. Like for me, if I
16:53
Speaker 2: put in a good workout. We went to class last
16:56
Speaker 2: night because I couldn't fit in Orange Theory during the
16:58
Speaker 2: day yesterday, so I was able to squeeze out the
17:01
Speaker 2: last class of the night. And after I got done running,
17:04
Speaker 2: you know, we wanted to go out and eat. You know,
17:06
Speaker 2: I ate very well. I ate a really good burger.
17:10
Speaker 2: I put a let us wrap around it took the
17:12
Speaker 2: bun off, and I felt good about that because I
17:15
Speaker 2: felt like I enhanced my workout. I didn't defeat it.
17:19
Speaker 2: Now if I had oh and I got a salad,
17:21
Speaker 2: So if I had gotten the fries and I had
17:24
Speaker 2: used the bun it was kind of a half hearted effort.
17:27
Speaker 2: I did get some good protein. But we have to
17:30
Speaker 2: start thinking smarter so we don't have to work harder.
17:34
Speaker 2: And if there's something that you've started that's more tangible
17:38
Speaker 2: or more of a longer term project, I would say
17:42
Speaker 2: this is where writing down your goals and putting things
17:45
Speaker 2: on paper in a journal really makes a huge difference.
17:48
Speaker 2: When you start putting energy behind it, other than just
17:52
Speaker 2: having thoughts about it, you're going to have to follow Oh,
17:55
Speaker 2: I wrote this down. Sometimes I'll write things on scrap paper,
17:59
Speaker 2: and when I save them and I pull out some
18:00
Speaker 2: of the scrappaper, I'm like, I got to do this.
18:03
Speaker 2: I forgot about that. I got to finish this. So
18:05
Speaker 2: I try to always keep it organized in a book,
18:07
Speaker 2: but write down. If it's a product that you just
18:11
Speaker 2: can't seem to finish, or something that you just can't
18:13
Speaker 2: seem to get going, then think about how important is
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Speaker 2: it really You know one of my better examples. I
18:20
Speaker 2: don't know if it's better, but you know, there's lower
18:23
Speaker 2: priority things in my life right now because there's things
18:25
Speaker 2: that I just I have to do right I can't
18:28
Speaker 2: say no to a patient, so my schedule is always packed.
18:30
Speaker 2: I have to make time for working on some different things,
18:33
Speaker 2: either my podcast or I do a trauma support group.
18:36
Speaker 2: But let's just say I have some pictures that I
18:38
Speaker 2: have lined up where I want to hang them. I've
18:41
Speaker 2: got most of them hung, but there's a few that
18:43
Speaker 2: I haven't found quite the right spot for and they've
18:46
Speaker 2: probably been here now for we're pushing two years. It's
18:50
Speaker 2: just low on the list. I could clean them up
18:53
Speaker 2: and put them away, but I really want to hang them.
18:55
Speaker 2: So that's one example of you have to make a decision.
18:58
Speaker 2: Is it worth letting them sit they're looking like they
19:01
Speaker 2: belong on the wall but they're on the floor, or
19:03
Speaker 2: do you just move to another place so that the
19:05
Speaker 2: room looks cleaner. So, just depending on the project, hopefully
19:09
Speaker 2: that will help you. Now it's something that is in
19:12
Speaker 2: my wheelhouse about exercise or nutrition. I will tell you,
19:16
Speaker 2: don't worry about what you had to eat this morning,
19:19
Speaker 2: don't worry that you got up late and you're starting
19:21
Speaker 2: the daily What can you do to start eating better today?
19:25
Speaker 2: Or can you go to the gym? Can you go
19:27
Speaker 2: take a walk today? So it's really not a matter
19:31
Speaker 2: of defining the timeline, you know, morning night, starting this month,
19:36
Speaker 2: starting next month, I'll start on a Monday. But get
19:38
Speaker 2: the timeline, just get it started and then write things down,
19:42
Speaker 2: use a calendar, use whatever works best for you. But
19:45
Speaker 2: if you don't put it is a visual on paper
19:49
Speaker 2: or on your phone or journal, you're not probably going
19:52
Speaker 2: to follow through. And that's where self talk really comes in.
19:55
Speaker 2: It becomes very important, you know, and thinking about if
19:59
Speaker 2: you're going to journal. Here's a couple of examples. You
20:02
Speaker 2: can say these things to yourself. You can pick the
20:04
Speaker 2: topic that you want. But the idea about exercising, you know, well,
20:08
Speaker 2: it helps me burn extra calories, it does improve my
20:11
Speaker 2: heart health. I feel better physically and mentally, and I
20:14
Speaker 2: do sleep better at night. Some of the cons well,
20:17
Speaker 2: I'll be less tired, so maybe I'll have trouble sleeping. Oh,
20:22
Speaker 2: if I don't exercise, it could increase my risks of
20:25
Speaker 2: having heart problems. And by not exercising it may make
20:29
Speaker 2: it harder to keep up with people and friends and
20:32
Speaker 2: activities because a lot of people are very into taking
20:36
Speaker 2: care of themselves and you don't want to be ten
20:39
Speaker 2: years behind the group. If you're forty and you're walking
20:42
Speaker 2: like you're fifty, you know, maybe you need to invest
20:45
Speaker 2: in some cardiovascular training. But self talk is the same thing,
20:49
Speaker 2: and even to the point of you know you can't
20:52
Speaker 2: seem to finish it, do some self talk on your project.
20:55
Speaker 2: How many positives do you have and how many negatives
20:58
Speaker 2: do you have? If you don't finish the project? And
21:01
Speaker 2: usually whateveryone has the higher list of pros and cons
21:04
Speaker 2: is the one that's going to win out or should
21:07
Speaker 2: win out. And that's kind of how I go with
21:09
Speaker 2: it and making a plan. You know, the goal is
21:12
Speaker 2: to overcome barriers to yourself. You know, think about making
21:16
Speaker 2: a list or making buckets and use the buckets for
21:20
Speaker 2: what are your concerns? You know, give your brain some
21:23
Speaker 2: self evaluation. You know, my concerns? Are they physical health issues?
21:29
Speaker 2: Are they work issues? Do I have relationship concerns? Am
21:33
Speaker 2: I worried about my social life? Am I worried about money?
21:36
Speaker 2: Am I worried about spirituality? And my spiritual health. Am
21:39
Speaker 2: I worried about legal trouble? Am I worried about my emotions?
21:43
Speaker 2: Do I have a problem with drugs or alcohol defining
21:47
Speaker 2: my sexuality relationships? I think you talked about. So identify
21:52
Speaker 2: your areas of concern and then rank them, and if
21:56
Speaker 2: you've got nine or ten things, start working on the
22:00
Speaker 2: top one, maybe the top two, because they could go
22:02
Speaker 2: hand in hand, like diet and exercise. I really wouldn't
22:06
Speaker 2: start one without the other. I would start them both
22:08
Speaker 2: together because one will enhance the other one. And after
22:12
Speaker 2: you rate your concerns those other three, four, five, six, seven, eight,
22:16
Speaker 2: nine concerns, save them for when you're really underway and
22:20
Speaker 2: you've got things rolling. To bring one of those up
22:23
Speaker 2: and start working on that one. And kind of keep
22:25
Speaker 2: your concerns as a you know, as an active task list,
22:29
Speaker 2: but start the priority and then kind of write the
22:31
Speaker 2: reasons down. I always like asking this question and motivational therapy,
22:36
Speaker 2: and it kind of leaves it wide open. We call
22:39
Speaker 2: it a miracle question. But if you had a magic
22:41
Speaker 2: wand and we could solve all your problems overnight, what
22:45
Speaker 2: would your life look like the next morning? What would
22:49
Speaker 2: be different? And know that this is your ultimate goal,
22:52
Speaker 2: that's your big picture. And it's great to have your
22:55
Speaker 2: miracle question and describe it, because that's what I would
22:58
Speaker 2: put at the top of my my whiteboard, or if
23:02
Speaker 2: I was going to do affirmations throughout my house, maybe
23:05
Speaker 2: write it to the front cover of your journal. But
23:08
Speaker 2: it's knowing, like, what is the ultimate ideal if you
23:12
Speaker 2: could wave a wand and solve all of these problems
23:15
Speaker 2: and concerns that stress you, what would your life look
23:17
Speaker 2: like tomorrow morning? And then just write a little paragraph
23:20
Speaker 2: about it and put that on the front of your journal,
23:23
Speaker 2: put that on your refrigerator, and use that as an
23:26
Speaker 2: inspirational goal to target all the areas of concern that
23:30
Speaker 2: you want to tackle. And maybe you have other thoughts
23:32
Speaker 2: and questions, like you think about your miracle question, what
23:36
Speaker 2: do you think would make your life better? You know,
23:38
Speaker 2: sometimes people always want to look and find the greener grass.
23:42
Speaker 2: Is it really greener? When you get to the greener side,
23:45
Speaker 2: it's not always so green. It's got a little yellow
23:47
Speaker 2: in there, it may even have a dry patch. But
23:50
Speaker 2: once you hit that other side, Say you look at
23:52
Speaker 2: somebody else's life and go, you know, they seem to
23:56
Speaker 2: have it all when you really look inside, they have
23:59
Speaker 2: other issue choose. It's just how they deal with them
24:02
Speaker 2: or how maybe they don't share things and you don't
24:05
Speaker 2: know some of the things they're struggling with. So think
24:07
Speaker 2: about that. You may lift some things out thinking well,
24:11
Speaker 2: my life would be better if and write it down.
24:14
Speaker 2: And then if you think that's so, maybe you could say,
24:17
Speaker 2: my life would be better if I would exercise, My
24:20
Speaker 2: life would be better if I made more money, My
24:22
Speaker 2: life would be better if I ate less carbohydrates, or
24:26
Speaker 2: my life would be better if I didn't have to
24:28
Speaker 2: worry about everybody taking every ounce of energy from me.
24:32
Speaker 2: And my mom's so a draining, my sister's so annoying,
24:35
Speaker 2: my husband, you go down the list. So if you
24:38
Speaker 2: think your life would be better, then you have to
24:41
Speaker 2: address those issues, not to get rid of the people
24:44
Speaker 2: in your life, but to address how do you turn
24:47
Speaker 2: those negatives into something that works for you. And we
24:51
Speaker 2: can talk more about that, you know, lifting out your
24:55
Speaker 2: goals we kind of mentioned and really specifically mirroring the
24:59
Speaker 2: goals you know, and say, I want to lose weight,
25:01
Speaker 2: but what does that mean? I want to lose five pounds?
25:03
Speaker 2: I want to lose twenty five pounds. I want to
25:05
Speaker 2: lose fifty pounds, and then what steps do you want
25:08
Speaker 2: to take to get there? You know, if I want
25:10
Speaker 2: to lose weight, thinking about it and looking at my
25:13
Speaker 2: fridge or stepping on the scale isn't going to do
25:16
Speaker 2: a whole lot. But setting a goal of I want
25:18
Speaker 2: to lose fifteen pounds, and you make a plan of
25:22
Speaker 2: which days of the week and what times you're going
25:24
Speaker 2: to go exercise, and you know, sometimes the best way
25:27
Speaker 2: to start a new exercise routine is try something you
25:31
Speaker 2: haven't done before. If you have weights or a gym
25:34
Speaker 2: in your house and you're not using it, chances are
25:36
Speaker 2: you're not going to start. But if you go try
25:38
Speaker 2: a new class, maybe a pilates class or a yoga class,
25:42
Speaker 2: it's going to inspire some creativity and maybe you'll come
25:45
Speaker 2: home and go. You know, I think, one day a week,
25:48
Speaker 2: I'm going to do the gym here, and then I'm
25:49
Speaker 2: going to sign up for the yoga class. The good
25:52
Speaker 2: thing about that is you create a little diversity to
25:54
Speaker 2: your exercise and it becomes more fun. I think several
25:58
Speaker 2: times I've shared with you all the way I converted
26:01
Speaker 2: having to work out versus wanting to work out is
26:04
Speaker 2: I treat it as my recess, and I really love recess.
26:08
Speaker 2: I love fun, I love activity. I love doing things
26:12
Speaker 2: because I want to do them. So having to go
26:15
Speaker 2: work out sometimes wasn't a lot of fun. Even the
26:18
Speaker 2: chore of getting on treadmill. You know, my goal was,
26:20
Speaker 2: I'm just gonna make it to a mile. Now I run.
26:24
Speaker 2: I run as fast and as far as I can
26:26
Speaker 2: to get to the fastest, the farthest spot on the
26:28
Speaker 2: treadmill during class last night. I ran five miles today.
26:32
Speaker 2: It was a shorter class than I only did three
26:34
Speaker 2: point one. But you have to make it a fun goal.
26:38
Speaker 2: And if you have not run or walked in a while,
26:41
Speaker 2: it's ridiculous to try to say I'm going to get
26:43
Speaker 2: to five miles. That did not happen overnight. It took years.
26:47
Speaker 2: But when you start to accomplish I'm going to get
26:50
Speaker 2: to a mile, and then you get to a mile
26:52
Speaker 2: and you're going to go, I'm going to get to
26:53
Speaker 2: one point five, that's huge. And you can do it
26:57
Speaker 2: walking and you can just speed up your time. If
27:00
Speaker 2: you don't like to run, or you've got you know,
27:02
Speaker 2: knees or hip or any kind of issues that you
27:05
Speaker 2: can't run, that's fine, and running commute, in my opinion, boring.
27:10
Speaker 2: So if I don't have the right music, it makes
27:11
Speaker 2: it harder for me to run. So we've got to
27:13
Speaker 2: find all the little intricacies that are going to make
27:16
Speaker 2: these activities enjoyable for you. And I go back to
27:19
Speaker 2: the beginning where we start out with. You know, one
27:22
Speaker 2: small positive thought to do something in the morning can
27:24
Speaker 2: set the tone for the whole day, beyond the thoughts
27:27
Speaker 2: and beyond the notes. Now you've got to take action.
27:30
Speaker 2: And how are you going to take action? Because we're talking,
27:33
Speaker 2: but we're not walking. So how are you going to
27:35
Speaker 2: take action? A lot of folks, you're going to need
27:38
Speaker 2: to have to put it on your calendar, you know.
27:40
Speaker 2: But I have work, and I have kids, and I
27:42
Speaker 2: have class and I don't have time. Well, as much
27:45
Speaker 2: as I didn't want to get up early, I even
27:49
Speaker 2: did something new this year this week and I got
27:51
Speaker 2: up and I did a six am class. I can't
27:53
Speaker 2: tell you that I will do it again, but at
27:55
Speaker 2: least I know I can. And I got my work
27:58
Speaker 2: out in because work wasn't going to get in my
28:00
Speaker 2: way home. Life wasn't going to get in my way.
28:03
Speaker 2: You know, class work wasn't going to get in my way.
28:05
Speaker 2: Nothing was going to get in my way. Traffic got
28:07
Speaker 2: a little bit in my way, but at six am,
28:09
Speaker 2: there's not much traffic because I was actually on the
28:11
Speaker 2: road at five point thirty. So you know, the other
28:13
Speaker 2: part of all this, too is change. And that's where
28:16
Speaker 2: I think people come into the hardest, hardest part of
28:19
Speaker 2: all this is it sounds good, I'm going to write
28:22
Speaker 2: it down. How do we create the change and keep it?
28:25
Speaker 2: So it's just going to take time, and it's a mindset.
28:29
Speaker 2: You know, when you start seeing things, when you start
28:32
Speaker 2: seeing the benefits and you start seeing the change, that's
28:35
Speaker 2: where you really start to stick. But emotional change is hard,
28:40
Speaker 2: especially when you are not the only one in the
28:43
Speaker 2: driver of your situation. And I say that because how
28:47
Speaker 2: many of you have someone else or some others that
28:51
Speaker 2: are dependent on you, and your responsibilities are to each
28:54
Speaker 2: and every person, your kids, your spouse, your older parents,
29:00
Speaker 2: a debilitated sister, you name it. In those cases, it's
29:04
Speaker 2: really difficult sometimes to divide your time and be focused.
29:07
Speaker 2: But here's the thing, and you've heard me say this before,
29:10
Speaker 2: it's just like flying on an airplane. They teach you
29:13
Speaker 2: so that if you ever encounter the emergency, you're going
29:17
Speaker 2: to have the muscle memory with the mask on yourself first.
29:21
Speaker 2: Then you can help everybody else. If you're saving someone
29:25
Speaker 2: in the water, you generally try to throw the raft
29:28
Speaker 2: out to them, the little bowie before you jump out
29:32
Speaker 2: to them, or you bring the buoy out, the little
29:34
Speaker 2: life raft out with you because if they grab onto
29:37
Speaker 2: you and your neck, you can hold onto the life
29:39
Speaker 2: raft because now you've got to save yourself. And then
29:42
Speaker 2: so you have to carve out five, ten, fifteen, twenty
29:46
Speaker 2: thirty sixty minutes in a day for you. And I'm
29:50
Speaker 2: not going to say it's not hard, and I know
29:52
Speaker 2: sometimes you're tired, but when you start doing it day
29:55
Speaker 2: after day, then you get to look back in that
29:57
Speaker 2: rear view mirror and go, wow, I did more than
30:01
Speaker 2: I thought I could do these two weeks. And then
30:03
Speaker 2: you go forward, you close up the rear view mirror,
30:05
Speaker 2: don't look back, and you go another two weeks, and
30:08
Speaker 2: before you know it, you will have built a habit.
30:10
Speaker 2: And it does take about twenty one days. Some people
30:13
Speaker 2: it's a little tougher, but you have to be able
30:15
Speaker 2: to have it now. Change can affect us in many ways.
30:18
Speaker 2: You know, there's social change, which means you may need
30:22
Speaker 2: to extend yourself out more. It may mean you need
30:25
Speaker 2: to be more social with people and that may not
30:28
Speaker 2: be fun. Or you may need to pull back from
30:30
Speaker 2: all of your social activity to try to be a
30:33
Speaker 2: little less social so you get your priority straight. And
30:36
Speaker 2: then there's spiritual thoughts. Spiritual change. You know, all these
30:40
Speaker 2: factors go into our persona that can either help us
30:45
Speaker 2: or hinder us to move forward. So you've got to
30:48
Speaker 2: think of all those aspects. And then there's financial you know,
30:51
Speaker 2: not everybody can afford to join a gym, not everybody
30:54
Speaker 2: can afford to join a class, So you know, what
30:57
Speaker 2: do you need to do and how do you prioritize that?
31:01
Speaker 2: All those things make it really, you know, kind of tricky,
31:04
Speaker 2: but here's the thing, it's your life. You get one
31:07
Speaker 2: shot at it. I think some of these folks who've
31:09
Speaker 2: given us these one lines of words matter, you know,
31:12
Speaker 2: from the Dali Lama to Wayne Dwyer and Deepak Chopra,
31:16
Speaker 2: even a aamiln Ralph Waldo Emerson. I mean, these are
31:21
Speaker 2: wonderful philosophical people who have had a broad brush, a
31:25
Speaker 2: broad view in life, and there's a message behind it. Right,
31:29
Speaker 2: let's take the messages for today and make our tomorrow better.
31:34
Speaker 2: If you are really kind of stuck and you do
31:38
Speaker 2: have limitations that don't allow you to, you know, have
31:40
Speaker 2: the financial ability to try new things, don't let the
31:43
Speaker 2: financial piece be a barrier. It does not cost money
31:46
Speaker 2: to go walk. It does not cost money to get
31:50
Speaker 2: protein powder versus doritos. So you know, I think dorito's
31:57
Speaker 2: maybe even more pricing now than buying pro ten powder
32:00
Speaker 2: and a couple of water bottles. So, as one of
32:04
Speaker 2: our viewers has said, it's absolutely right. It sacrifices. You
32:07
Speaker 2: got to pick your poison and if you want to
32:11
Speaker 2: feel better, if you want to change, it doesn't always
32:14
Speaker 2: mean relying on a pill. Now, let me kind of
32:16
Speaker 2: give you a little bit of that, because in talking
32:18
Speaker 2: about psychiatry and psychology and how can people help to
32:22
Speaker 2: get better, I fully believe that sometimes we need a
32:25
Speaker 2: lift to get us there. And some folks have gone
32:28
Speaker 2: through so many different things. Whether you're just an anxious person,
32:31
Speaker 2: You've been anxious your whole life, whether you suffer and
32:34
Speaker 2: struggle from not enough serotonin produced in your brain because
32:38
Speaker 2: we haven't gotten you to get physically active yet. Whether
32:41
Speaker 2: you're someone who's gone through personal tragedies, some of those
32:44
Speaker 2: tragedies can be pretty significant utilizing a really good lift
32:49
Speaker 2: of typically an antidepressant, either an SSRI or an SNRI.
32:54
Speaker 2: One of my favorites generally is well Beutrim, but there's
32:57
Speaker 2: a lot of other good ones, and they all do
32:59
Speaker 2: slightly different things. But if you want to get yourself
33:02
Speaker 2: in the right mindset, it's not a bad idea to
33:05
Speaker 2: reach out to a professional, you know. That's why I
33:07
Speaker 2: do what I do. That's where I've learned so many
33:10
Speaker 2: great success stories from people because I've not only been
33:13
Speaker 2: able to test it and try it on them, but
33:16
Speaker 2: these are things that I've utilized myself in my own
33:18
Speaker 2: personal journey, having overcome some you know, trauma and tragedy
33:23
Speaker 2: and all kinds of stuff. You know, it's part of life.
33:26
Speaker 2: It's how you look at it and how you overcome it.
33:28
Speaker 2: So I do want to give, you know, an energetic
33:31
Speaker 2: plug to all the therapists that we have out there.
33:34
Speaker 2: All the psychiatrists and psychologists are psychners, practitioners. They're there
33:39
Speaker 2: for you to get you to be your best self.
33:42
Speaker 2: But like a few people that will come into my
33:45
Speaker 2: office each week and they just come in and want
33:47
Speaker 2: me to fix them. I can't fix them without their help.
33:50
Speaker 2: And they have to be engaged, you know. I mean,
33:53
Speaker 2: I can write a prescription, but you got to take it.
33:56
Speaker 2: And I'll even have folks that's kind of you know,
33:59
Speaker 2: It's funny you come into a professional who's trained and
34:02
Speaker 2: knows how to provide the best suggestions for medications, and
34:06
Speaker 2: they'll take one of these pills for a day and go, oh,
34:09
Speaker 2: I can't take it. It made me tired. I stopped
34:11
Speaker 2: taking it. And you know I usually set them out
34:14
Speaker 2: on a two week appointment, So I'm going so for
34:15
Speaker 2: the last two weeks, what have you been doing? You
34:17
Speaker 2: stop the pill? Are you working out? Are you walking?
34:20
Speaker 2: Have you changed your diet? How's your sleep going? So
34:23
Speaker 2: they just wasted two weeks. So generally your provider's going
34:27
Speaker 2: to give you side effects to worry about. But many
34:30
Speaker 2: of these medications, until they're on board in your system,
34:33
Speaker 2: you're going to need to take them for a few weeks.
34:36
Speaker 2: Now again ruling out the side effects when you take them.
34:39
Speaker 2: Most of them take that long to get enough of
34:41
Speaker 2: a level up in your brain so that you feel better.
34:44
Speaker 2: So keep that in mind. And your provider probably has
34:47
Speaker 2: a pretty good idea of what you need, so work
34:50
Speaker 2: with them. Don't go into the office and expect it's
34:54
Speaker 2: not working. What are you going to do now, I'm
34:56
Speaker 2: not going to do anything. What are you going to
34:58
Speaker 2: do now? I'm going to give you suggestions and I'm
35:00
Speaker 2: going to give you really good things that are going
35:02
Speaker 2: to help you. But we've got to work together. And
35:05
Speaker 2: if I do my part to kind of set a plan,
35:07
Speaker 2: just like we're doing here, you know you're going to
35:09
Speaker 2: be the one right You, guys are going to go
35:11
Speaker 2: make a list of things that are positive negative. You're
35:13
Speaker 2: going to make a list of your top three goals.
35:15
Speaker 2: You're going to look at your areas of growth and
35:18
Speaker 2: goals and see what really makes the most sense for
35:20
Speaker 2: you to focus on. And you're going to clean out
35:22
Speaker 2: your closet. You're going to take away some negative thinking.
35:25
Speaker 2: You're going to take away some negative people that maybe
35:28
Speaker 2: I'm hearing the chimes and I don't know what it is.
35:31
Speaker 2: Can you guys hear that? It must be something that's
35:33
Speaker 2: set in the house. It's not a doorbell, it's so weird.
35:36
Speaker 2: But I digress because it's just like China in my
35:39
Speaker 2: ear and there's no chimes in here, so I don't
35:42
Speaker 2: know what it is. But anyway, if you can't hear it,
35:45
Speaker 2: it's just and I know I'm not hearing things, So
35:48
Speaker 2: no delusions. But you've got to really take your own
35:51
Speaker 2: mindset and then ask for help get the help going forward,
35:55
Speaker 2: because sometimes it's hard to do this stuff alone. Let
35:59
Speaker 2: me also give a quick shout out to my friends
36:01
Speaker 2: at Hearty Nutritionals too, because while I don't have my
36:05
Speaker 2: protein drink in hand or my bottle party Nutritionals, the
36:09
Speaker 2: daily Essential nutrients are a fabulous way to really boost
36:12
Speaker 2: your immune system as well as your energy. And if
36:15
Speaker 2: you go onto hardnutritionals dot com. Oh, it's at the
36:18
Speaker 2: bottom of our page too, hardnutritionals dot dot com. If
36:21
Speaker 2: you pick one thing, let's just start with one thing
36:25
Speaker 2: and I can get you guys started on this. Pick
36:27
Speaker 2: one thing, the essential nutrients, the daily essentials. It's daily
36:30
Speaker 2: essential nutrients. It's around fifty five dollars. I think for
36:34
Speaker 2: the powder you can get capsules, but the daily essential
36:37
Speaker 2: nutrients are going to energize you, give you focus, help
36:40
Speaker 2: you feel really good. I use these to help people
36:43
Speaker 2: get off of many of the medications that they find habit.
36:46
Speaker 2: For me, it's a great way to really just improve
36:50
Speaker 2: your overall physical health and it just it goes a
36:53
Speaker 2: long way. So when you do find what you want
36:56
Speaker 2: when you check out, because I'm one of the providers
36:59
Speaker 2: on their site, just type in Magnolia and the product
37:02
Speaker 2: code and it will give you fifteen percent off. And
37:06
Speaker 2: they'll also do free consultations with my patients. So if
37:09
Speaker 2: you want a free consult when they send you the
37:12
Speaker 2: check out, there's a link and they'll talk to you
37:14
Speaker 2: about some of the clinical applications, especially if you are
37:17
Speaker 2: someone who wants to tight trade off of some of
37:20
Speaker 2: your medications, especially some of the more heavy duty ones.
37:24
Speaker 2: This product bar none is the best that I've ever seen.
37:27
Speaker 2: I've had Doctor Hardy's son on my show I think
37:30
Speaker 2: back last September October, So if you want to see
37:33
Speaker 2: that show, you can take a look on iHeartRadio and
37:37
Speaker 2: type in wellness and censored with PATTYG and you can
37:41
Speaker 2: see all the prior shows out of lance And don't
37:44
Speaker 2: forget if you need any information from me, use my
37:47
Speaker 2: product scanner that we have there. Just put your phone
37:50
Speaker 2: over it and the link will come up and you'll
37:53
Speaker 2: be able to pull up my books. You'll be able
37:55
Speaker 2: to pull up how to access me if you have questions.
37:58
Speaker 2: I've even got a link for different supplements if you
38:00
Speaker 2: need be complex, nad A AC. These are all the
38:04
Speaker 2: things that I take myself and in the vitamin cabinet
38:09
Speaker 2: that I have there on the web page. I give
38:12
Speaker 2: everybody twenty percent off, so you're third party tested. They're
38:15
Speaker 2: the most pure products. They're not something you're going to
38:18
Speaker 2: find on the Walmart shelf. You know, no slant to Walmart,
38:21
Speaker 2: but you know, if you get something cheap, there's usually
38:23
Speaker 2: a lot of fillers. So definitely definitely look into that.
38:29
Speaker 2: And oh, somebody's sending a positive note. I appreciate that.
38:34
Speaker 2: I didn't realize. Okay, I appreciate the connection there. Yeah,
38:38
Speaker 2: you guys can send this to anybody you want. Right now.
38:41
Speaker 2: We're live, and I think there's a way to share,
38:44
Speaker 2: so if you want to share the podcast anybody. But
38:47
Speaker 2: this show and many of our shows are good not
38:51
Speaker 2: just for today, not just in the moment, but they
38:53
Speaker 2: can really create a toolkit for you of success. It's
38:57
Speaker 2: like free therapy and free counseling, and if you go
39:00
Speaker 2: back to the prior shows and even this one, there's
39:03
Speaker 2: a lot of good stuff that we have on there
39:04
Speaker 2: to help you be your best self. And you know,
39:07
Speaker 2: while I'm going to touch on this and then I'm
39:08
Speaker 2: going to share a little more. But thinking assertively, do
39:12
Speaker 2: you all know what that means? Thinking assertively, I mean
39:14
Speaker 2: to kind of state the obvious, I would think, But
39:18
Speaker 2: do you really need approval to think the best of yourself?
39:21
Speaker 2: Do you need to worry about hurting someone else's feelings?
39:25
Speaker 2: Do you think it's selfish to ask for things that
39:28
Speaker 2: you want? And do you believe that you know you're
39:33
Speaker 2: going to cause a problem or a scene if you
39:35
Speaker 2: set boundaries? And those are the important things when we
39:38
Speaker 2: talk about self care, care and dealing with other people
39:41
Speaker 2: who may affect your life negatively, either as a narcissist,
39:44
Speaker 2: as a victim, as someone who just maybe the other
39:48
Speaker 2: person or people in your life don't have boundaries. If
39:51
Speaker 2: you don't start to set boundaries and start thinking assertively,
39:54
Speaker 2: people will walk all over you and then you lose
39:59
Speaker 2: a little piece of yourself each day, each week, each month,
40:02
Speaker 2: and before you know it, you come to a crossroads.
40:04
Speaker 2: And a barrier that do you really know who you are?
40:07
Speaker 2: What is it that you really believe in, What is
40:09
Speaker 2: that that inspires you? What are you all about? So
40:12
Speaker 2: you know, think assertively and why that's so important. I
40:15
Speaker 2: was thinking about, you know, a lot of the things
40:17
Speaker 2: that have been going on in the world today, and
40:19
Speaker 2: we really do have to turn it off. Turn off
40:22
Speaker 2: the social media, turn off some of the news, turn
40:24
Speaker 2: off some of the noise. If you do so for
40:27
Speaker 2: two weeks, I promise you it's all still going to
40:30
Speaker 2: be there. And while there may be some new stuff,
40:33
Speaker 2: you have given yourself two weeks to heal and repair
40:37
Speaker 2: and focus on you. I want you to start thinking
40:40
Speaker 2: assertively for yourself. What really is going to affect you
40:43
Speaker 2: in the most positive way? Okay? And when you think
40:47
Speaker 2: about that, here's just a couple of things to think
40:49
Speaker 2: about in terms of you and your values. Everybody's got
40:52
Speaker 2: different thoughts, different values, different beliefs. But you know, I'm
40:57
Speaker 2: going to read you a list, and by reading it,
40:59
Speaker 2: if you get to rewatch this show and you want
41:02
Speaker 2: to write it down, you can. But what are your
41:05
Speaker 2: values in terms of achievement, caring, commitment, creativity, duty, excitement, family, fitness,
41:14
Speaker 2: for giving, freedom, friendship. What are your values for gratitude, growth, help, hope, humor, integrity?
41:22
Speaker 2: What are your values for knowledge and for love? What
41:25
Speaker 2: are your values for providing? For peace, for responsibility, for
41:30
Speaker 2: self acceptance, for traditional and for tolerance? And just think
41:34
Speaker 2: about those words. You know, what are your values? And
41:37
Speaker 2: somewhere in there is a value for self? Right? It
41:41
Speaker 2: has to be otherwise you get lost with other thoughts
41:44
Speaker 2: and emotions. My goodness, I can't believe we're like nearing
41:47
Speaker 2: the end of the show today and I'm only halfway through.
41:49
Speaker 2: So we may have to have a follow up here
41:51
Speaker 2: so I can get through some of the other things.
41:52
Speaker 2: But you know, pay close attention to your values and
41:56
Speaker 2: know that you've got to kind of figure out for yourself.
41:58
Speaker 2: You know what's the what, when, where? And your thoughts
42:02
Speaker 2: and feelings that are going to drive you and if
42:05
Speaker 2: you know, you know what was, what's helpful to you,
42:08
Speaker 2: what's supportive for you? That's the who try to bring
42:11
Speaker 2: those people into your life. Who else can you partner with?
42:14
Speaker 2: Who else can you go to the gym with? You know?
42:16
Speaker 2: Who else can you get into a meal plan with?
42:19
Speaker 2: Right and starting to eat healthy? What time of day
42:22
Speaker 2: is best for you, what season is best for you.
42:24
Speaker 2: I always say there's no time like the present. And
42:26
Speaker 2: then where are you and what's happening in your life?
42:29
Speaker 2: In your situation? Can you really start some goals today
42:34
Speaker 2: or do you have to clear some things out? Like
42:36
Speaker 2: our first caller had questions like what if you can't
42:39
Speaker 2: finish it, maybe it's time to cut the cord and
42:41
Speaker 2: start something new. And then what are your thoughts and
42:43
Speaker 2: feelings you know of your time and the things that
42:46
Speaker 2: you're thinking about. If you're really stressed by all this,
42:49
Speaker 2: maybe now is not the time. But if you're really
42:51
Speaker 2: ready to make a change, I always say there's no
42:53
Speaker 2: time like the present. With a lot of the stuff,
42:56
Speaker 2: we can recognize mistakes from the past, and so how
43:00
Speaker 2: do we not make those same mistakes going forward. That's
43:03
Speaker 2: why I always say it's important to get someone to
43:06
Speaker 2: help you along the way. You know, podcast books, self help,
43:09
Speaker 2: these types of interactions, these are all toolkits to help you.
43:14
Speaker 2: But if you are struggling or suffering and you have
43:17
Speaker 2: just not gotten to the point where you're making a
43:19
Speaker 2: change or a difference in your life, and you feel
43:21
Speaker 2: thoughts of sadness, empty, angst, lonely, worry, panic, fear, insomnia,
43:27
Speaker 2: inability to eat, inability to fall asleep, you wake up
43:31
Speaker 2: a couple of times during the night. Go get a
43:33
Speaker 2: mental health assessment, see what's going on. Maybe you need
43:38
Speaker 2: just some weekly or bi monthly talk therapy help you
43:43
Speaker 2: with some of the intentions that we've set here for
43:45
Speaker 2: you to try to get started with. There's just so
43:48
Speaker 2: much more, you know, for taking some steps forward. I
43:51
Speaker 2: just wanted to make sure we touched on getting an
43:53
Speaker 2: exercise routine, going look at your diet, find ways to
43:56
Speaker 2: reduce stress and prove your sleep, spend some time with friends,
44:01
Speaker 2: and get more physical in your day. But for now,
44:05
Speaker 2: you know, let's kind of leave you with some of
44:06
Speaker 2: these things. You know, self care matters, you matter, and
44:10
Speaker 2: at wellness uncensored. Our goal is to take people forward
44:13
Speaker 2: so that we never live in fear or panic. The
44:15
Speaker 2: whole reason we started this show is because of the
44:18
Speaker 2: four years of just misinformation, fear, pandemonium, and lies, and
44:23
Speaker 2: people like myself were basically taped and gagged to speak
44:27
Speaker 2: out and fight against things that didn't make sense. You'll
44:30
Speaker 2: find lots more in some of the shows that are
44:32
Speaker 2: on iHeartRadio if you want to hear about some of
44:34
Speaker 2: the deeper, darker sides that have gone on in the
44:36
Speaker 2: last four years. My book, they call me Harriet. You're
44:40
Speaker 2: going to read some things that may actually curl your hair.
44:42
Speaker 2: So I encourage you to get that book and know
44:45
Speaker 2: that there's people out here like myself that have had
44:48
Speaker 2: a lot of history and experience and speaking the truth
44:52
Speaker 2: and really wanting to take care of you to make
44:53
Speaker 2: you your best self. And that's why we're here today.
44:56
Speaker 2: Next week I may have someone on who wrote a
44:58
Speaker 2: book on vaccine injuries some of the misinformation. But if
45:02
Speaker 2: I'm not able to have her on next week, will
45:04
Speaker 2: certainly have her in the coming week, so be looking
45:06
Speaker 2: forward to that, and we'll certainly finish up with some
45:09
Speaker 2: motivational work and ways to get you to be your
45:11
Speaker 2: best self. I'm so excited you guys tuned in today.
45:13
Speaker 2: Please share this with others, jump on my link. I
45:16
Speaker 2: encourage to learn and want to dig deeper for good information,
45:20
Speaker 2: Stay true to yourself, turn off the chatter, try to
45:23
Speaker 2: cut down on social media. Have a great rest of
45:25
Speaker 2: your week and a wonderful weekend, and I will see
45:27
Speaker 2: you next Thursday at three pm. Eastern have a great day.