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Mental Health Anxiety & Insomnia · 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 guest 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: A good afternoon, and welcome to another episode of Wellness Uncensored.
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Speaker 2: My name is Patty G I'm a psychiatric nurse practitioner,
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Speaker 2: and I am your host today for Wellness Uncensored. Today
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Speaker 2: we're going to be talking about a variety of different
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Speaker 2: things related to anxiety and insomnia. So I am sure
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Speaker 2: there's lots of you out there that have struggled at
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Speaker 2: one point or another, or maybe for a large part
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Speaker 2: of your life with some of these issues. And you know,
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Speaker 2: anxiety and insomnia can come from a variety of different things,
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Speaker 2: and today, hopefully we'll crack the code on some of
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Speaker 2: those as well as hopefully you'll get some tips and
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Speaker 2: tidbits that you might want to put into your own practice.
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Speaker 2: So wanted to thank you guys for tuning in again.
1:17
Speaker 2: You know, Wellness and Censored has come into its third
1:20
Speaker 2: year not by accident, but because people needed to know
1:24
Speaker 2: more about what's out there that's not censored, and my
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Speaker 2: QRS code, if you're able to take a picture of it,
1:31
Speaker 2: will jump you into our website that will show you
1:34
Speaker 2: two books that I've written, one on Frozen Shoulder and
1:37
Speaker 2: the other one on what happened during the pandemic. Things
1:41
Speaker 2: that would probably curl your hair, and if your hair
1:44
Speaker 2: is curly, will probably straighten it. But nonetheless it should
1:49
Speaker 2: be a riveting story for you to see what can
1:54
Speaker 2: happen when the world trust blindly. And that's a lot
1:58
Speaker 2: about what we're going to share today is because how
2:01
Speaker 2: do you think some of these multi mobul pharmaceuticals and
2:06
Speaker 2: businesses got to be as big as they are. It's
2:09
Speaker 2: mass marketing and making you think that what they have
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Speaker 2: for you is really going to help you. And you
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Speaker 2: know there's a lot of things out there that will
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Speaker 2: help you. But there is a capitalization and you've heard
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Speaker 2: it forever, but a lot of the medications that we
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Speaker 2: use are not necessarily the first line of defense to
2:28
Speaker 2: things that we can handle with a variety of different
2:31
Speaker 2: things that you can do yourself. And interestingly enough, I'm
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Speaker 2: going to be sharing a book with you guys today.
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Speaker 2: We can put that up there if you want, but
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Speaker 2: it's a say good Night to insomnia. I happened upon
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Speaker 2: it when I was at my conference last week before
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Speaker 2: we had our show, and Greg Jacob's PhD. Is the
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Speaker 2: author of How to Say good Night to Insomnia. And
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Speaker 2: the funny part about it is how and why we
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Speaker 2: learned about it is because a lot of the work
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Speaker 2: that I do, folks sometimes pooh, because the first thing
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Speaker 2: that I do for folks is not necessarily put them
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Speaker 2: on medication. I had a patient yesterday that actually didn't
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Speaker 2: seem to like the fact that I suggested that let's
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Speaker 2: get some attrition, some sleep, some activity into your daily
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Speaker 2: routine to see if we can optimize. And I guess
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Speaker 2: that's where I would say, how many of you like
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Speaker 2: to drive a big, shiny new car or maybe a
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Speaker 2: little shiny new car and in doing so, Yeah, there's
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Speaker 2: the book, folks, take a peek at it. It's the
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Speaker 2: book by Greg Jacobs. You know, if you have a
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Speaker 2: beautiful car, but the insides of the car are not
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Speaker 2: well conditioned, you can put all the stickers, all the accessories,
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Speaker 2: new rims and let's compare all the accessories to that
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Speaker 2: car similar to the body with different medications. And it
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Speaker 2: is vitally important, which is going to be a part
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Speaker 2: of our discussion today. Whether you've got struggles with anxiety
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Speaker 2: or insomnia or any other stressors. Really, if you don't
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Speaker 2: get to the root of healing yourself and taking care
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Speaker 2: of your body sleep, activity, and good nutrition, your shiny,
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Speaker 2: well looking, precision boy body that you have is going
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Speaker 2: to not work and perform for you because you're not
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Speaker 2: putting the contents in. It's just like trying to drive
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Speaker 2: a car without gasoline. Your beautiful car will sit on
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Speaker 2: the lot or on the driveway and people will look
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Speaker 2: at it, they want to go for a ride in it.
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Speaker 2: But when it doesn't perform, what happens so performance of
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Speaker 2: your mental state, performance of maximizing your brain to its
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Speaker 2: best potential. If you're going to run and say I
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Speaker 2: need a pill, I need a medicine, I need a
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Speaker 2: higher dose, you are probably going to get some kind
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Speaker 2: of relief, some kind of benefits. Maybe maybe not. But
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Speaker 2: if you think you're going to get better by just
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Speaker 2: taking medication every day, generally that's not the case, at
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Speaker 2: least not for the meditation, the physiology and the well
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Speaker 2: being of your brain and your body. Now again, we're
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Speaker 2: let's be clear about what we're talking about. I'm not
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Speaker 2: suggesting that if you have an illness, you have something
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Speaker 2: that you need help with urgently or emergently. There are
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Speaker 2: many life saving medications and so when used situationally or
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Speaker 2: acutely or short term, you are going to get results.
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Speaker 2: And hopefully those life saving results are what we need.
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Speaker 2: But when you're on a path to heal, just like
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Speaker 2: the original psychiatrist determined through good study and research, it
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Speaker 2: wasn't medicine that first helped the patients. And you're going
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Speaker 2: to hear this a lot today. It was CBT, cognitive
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Speaker 2: behavioral therapy. So it's talk therapy with a focus and
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Speaker 2: with goals and with follow up and with behavioral changes.
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Speaker 2: Makes sense. So stuff that we wanted to kind of
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Speaker 2: talk to you about today anxiety. How do you feel?
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Speaker 2: Do you feel stressed? Do you feel panic? To your hands? Sweat?
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Speaker 2: Are you shaky? Are you nervous? Do you feel light headed?
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Speaker 2: The symptoms alone could be a variety of different things,
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Speaker 2: so we have to look at what's around those symptoms.
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Speaker 2: You know, those could be symptoms of somebody having a
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Speaker 2: heart attack, and oftentimes there's patients that will present to
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Speaker 2: the emergency room in a full blown panic attack, and
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Speaker 2: they really think that something's going on with their heart,
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Speaker 2: which again super important, don't doubt your symptoms, go and
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Speaker 2: get it checked out. That's definitely the first thing you
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Speaker 2: want to do if it's something that you're unfamiliar with.
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Speaker 2: But oftentimes patients will be relieved to hear do you
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Speaker 2: know you had all the signs and symptoms similar to
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Speaker 2: a heart attack, but it was actually a panic attack.
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Speaker 2: And then as they start to happen regularly and more frequently, again,
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Speaker 2: patients become more familiar with it, not liking it, of course,
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Speaker 2: but they certainly are at their wits end trying to
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Speaker 2: figure out how to get them to stop. So, yes,
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Speaker 2: there are medications you can try. There's different things that
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Speaker 2: we can prescribe. But cognitive behavioral therapy it's not well marketed,
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Speaker 2: it's not produced in mass quantities, and not everybody does
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Speaker 2: it exactly the same. So how do you find a
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Speaker 2: good one? It's kind of like, well, how do you
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Speaker 2: find a good massage therapist? How do you find a
7:20
Speaker 2: good chiropractor? How do you find a good physician? It's
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Speaker 2: generally through reviews, word of mouth, exposure, a lot of times,
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Speaker 2: good folks, you know, would put something out there for hey,
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Speaker 2: this is what we do at our clinic or our facility.
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Speaker 2: So it's a lot of trial and error. Some really
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Speaker 2: well known folks that do cognitive behavioral therapy, they've done books,
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Speaker 2: they may do lectures. The internet is a great pathway
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Speaker 2: to help you find things that aren't generally advertised or marketed.
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Speaker 2: You know. Again, even for myself, you know, a lot
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Speaker 2: of the work that we do Magnoia Behavioral Wellness is
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Speaker 2: generally through some local advertising and a lot of word
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Speaker 2: of mouth, a good website and referrals. So people tend
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Speaker 2: to leave with a good toolkit of things, and they
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Speaker 2: don't always leave with the first line being medication. So
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Speaker 2: with anxiety and a couple couple questions on a heart
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Speaker 2: attacks and cryotherapy, we definitely will we'll touch on some
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Speaker 2: of those things. But you know, heart attack symptoms, like
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Speaker 2: I just said, are very similar to panic attacks sometimes
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Speaker 2: and again not to confuse the two. My best advice
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Speaker 2: is if you have any kind of pain non specific
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Speaker 2: chest area, down the arm, or if you're experiencing you know, heat, hotness, perspiration,
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Speaker 2: shortness of breath, feeling like you're going to pass out,
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Speaker 2: any kind of chest you know, tightness in that area.
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Speaker 2: It doesn't always mean you're going to have all of
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Speaker 2: those symptoms. You could only have one, but if you
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Speaker 2: have risk factors, if you check your blood pressure and
8:59
Speaker 2: your blood pressures high, it's always a good idea to
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Speaker 2: get it checked out. Once you've gotten cardiac clearance and
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Speaker 2: they say no, your heart couldn't be any healthier and
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Speaker 2: your EKG looks normal, those symptoms tend to be more
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Speaker 2: of an anxiety response. And I know tons and tons
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Speaker 2: of people that suffer from anxiety. Every day people wake
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Speaker 2: up feeling anxious. And what is it that starts the
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Speaker 2: anxiety going for people? You know a lot of times
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Speaker 2: it's our body's response to a situation. The situation to
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Speaker 2: anxiety and stress is usually things that are on our mind.
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Speaker 2: And think about it. You know, if I would just
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Speaker 2: sit and had nothing to do, which would probably be
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Speaker 2: next to never, if I just sat and thought for
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Speaker 2: a minute, you could come up with a ton of
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Speaker 2: things to worry about. Not everybody does this, but a
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Speaker 2: fair amount of people do. And then when you get
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Speaker 2: the worrying going, it becomes a very not soothing mechanism,
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Speaker 2: but it's a mechanism that you start to kind of
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Speaker 2: grapple with, like, Oh, I've got to go here after work,
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Speaker 2: I've got to pick up the kids. Don't have food
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Speaker 2: for dinner. I've got to stop at the food store.
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Speaker 2: Oh my gosh, tonight to night bills were due yesterday.
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Speaker 2: I've got to get on the computer. I've got to
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Speaker 2: pay the bills online. Oh my gosh, I've got this
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Speaker 2: to do. I've got that to do. I've got to
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Speaker 2: get to bed. I've got an early meeting tomorrow. Like
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Speaker 2: your list, right, can look like that. So people worry
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Speaker 2: about things. We have to learn how to reset, and
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Speaker 2: so with anxiety, there's lots of different things that we
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Speaker 2: can do that don't necessarily require medicine. A lot of
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Speaker 2: times we talk about journaling, and if you start to
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Speaker 2: write down the things that stress your cause of anxiety,
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Speaker 2: taking it from your mind and putting it from the
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Speaker 2: pen and the physical act of writing to paper can
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Speaker 2: allow you to release some of those symptoms. And while
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Speaker 2: you're doing that, it's also a great way to go
10:44
Speaker 2: all right, there's five things that I'm stressed about the
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Speaker 2: first three I can knock out between today and tomorrow.
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Speaker 2: But the other two it's going to take some long
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Speaker 2: term planning. It's going to take me saving some money.
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Speaker 2: It's going to take me to do cut cost or
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Speaker 2: do whatever. But setting up ways to check your anxiety
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Speaker 2: stressors off your list is a really good way to
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Speaker 2: decrease your anxiety. And a lot of people, you know,
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Speaker 2: that's why they come to cognitive behavioral therapy work. It's
11:14
Speaker 2: oftentimes a good way to let a professional help you
11:18
Speaker 2: talk through and bring up what is causing your stress,
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Speaker 2: where is it coming from? And so if you are
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Speaker 2: one of those folks that kind of feels your a
11:27
Speaker 2: bundle of nerves every day and you get up and
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Speaker 2: you're at work, you're driving to work, or you're coming
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Speaker 2: home from work, or your home at night, and then
11:35
Speaker 2: we'll get into insomnia. Throughout that day, all you're doing
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Speaker 2: is stressing and thinking, and stressing and thinking. There's physiological
11:42
Speaker 2: things that come along with that. And if you've ever
11:45
Speaker 2: experienced sweating at night, if you've ever experienced trouble going
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Speaker 2: to sleep, those kinds of things can come as a
11:54
Speaker 2: manifestation of thinking and thinking and worrying and anxiety. If
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Speaker 2: you look at it as a whole think about yourself.
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Speaker 2: When you're calm, take a moment, let's breathe. Let's go okay,
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Speaker 2: breathe deep, breath in, and now exhale, And in that moment,
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Speaker 2: you're kind of re level setting your body as you
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Speaker 2: do that. What's the first thing that comes to mind?
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Speaker 2: Maybe you don't have time, maybe you need to get somewhere,
12:17
Speaker 2: but you feel the tenseness in your body, and it
12:19
Speaker 2: may have relaxed for just that moment or two that
12:22
Speaker 2: we did our breathing. Your body is very sensitive to
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Speaker 2: how your mind responds or reacts to things. And what
12:30
Speaker 2: we need to work on doing is getting your brain
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Speaker 2: to stop reacting and respond because when we react, what happens.
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Speaker 2: Take a minute and just breathe real fast if you can,
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Speaker 2: if you're alone, if you're in the cargo, okay, and
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Speaker 2: move around a little bit. What do you feel? You
12:46
Speaker 2: feel energy? Okay, and this is just a very silly
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Speaker 2: little example, but you feel energy, movement, and you may
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Speaker 2: even get hot, you may get sweaty. That is a
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Speaker 2: physiological reaction to the energy, which can sort of look like.
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Speaker 2: What I'm going for is fight or flight, And many
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Speaker 2: of you probably heard a fighter flight but fight or
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Speaker 2: flight is when you lock down in a situation. Somebody
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Speaker 2: startles you, or something happens, somebody knocks at the door.
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Speaker 2: You know, coast is clear today, the dogs are quiet.
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Speaker 2: But man if I hear a sound around, I'm like,
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Speaker 2: ah right, And it's a fight or flight because it's
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Speaker 2: a reaction. Your body reacts to keep you safe. But
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Speaker 2: if you have that reaction and it happens multiple times
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Speaker 2: throughout the day, and it's really not like you have
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Speaker 2: a reason to be on edge, but you startle easily,
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Speaker 2: you react quickly, you're jumpy, you're on you know, you're
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Speaker 2: just on raw nerve. That means your fight or flight
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Speaker 2: mechanism is a little bit out of kilter. And we're
13:44
Speaker 2: going to talk about the vaguus nerve because if your
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Speaker 2: fight or flight is out of kilter, a lot of
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Speaker 2: things happen. One You're going to burn a lot of
13:52
Speaker 2: nervous energy. You're probably not gonna have a good appetite,
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Speaker 2: You're going to probably feel nauseous. You are always going
13:59
Speaker 2: to be in that hyper hyper drive mode. You may
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Speaker 2: react quickly, you may be a little more irritable because
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Speaker 2: your body is revving hard. And think about We'll go
14:09
Speaker 2: back to the car analogy. When your car you put
14:12
Speaker 2: your foot on the gas and it goes forward. Have
14:14
Speaker 2: you ever put your foot on the gas with the
14:16
Speaker 2: foot on the brake or in park? You can hear
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Speaker 2: that engine rev. It's fine to hear the end in rev.
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Speaker 2: But if you're going to do that and sustain it,
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Speaker 2: you're going to just really churn up the gas. You're
14:27
Speaker 2: going to burn the engine and you're going to fuel
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Speaker 2: power through the fuel and things. And that's what we
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Speaker 2: don't want our body to do twenty four to seven.
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Speaker 2: We generally don't want our body to do that unless
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Speaker 2: there's a real urgency to get something done. Positive stress
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Speaker 2: positive anxiety is a situation where you know you may
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Speaker 2: have a deadline, you may be just at the edge
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Speaker 2: of getting a project done or a timeline, and you
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Speaker 2: know you've got to get it done. And we call it,
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Speaker 2: you know, it's focused energy. It may be a little
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Speaker 2: nervous energy, but it propels you forward in a positive
15:00
Speaker 2: way that you're hyper accelerated and you're going to be effective.
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Speaker 2: But day to day, many folks live with anxiety with
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Speaker 2: that put on the gas pedal, can't get it off
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Speaker 2: and it's just exhausting. And so where does that lead us?
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Speaker 2: That leads us to fatigue, irritability, these uncontrollable panic attacks,
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Speaker 2: and so what do we do for that. I've got
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Speaker 2: a ton of questions and some of these things we'll
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Speaker 2: talk about it. Yes, it absolutely anxiety can be chronic.
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Speaker 2: And how do we get rid of anxiety? Well, our
15:32
Speaker 2: first approach is to let's talk it through. Now you
15:36
Speaker 2: can talk it through to yourself, but talk therapy is
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Speaker 2: a very good way to learn how to reset. What
15:43
Speaker 2: are the best skills for you to get to know yourself?
15:46
Speaker 2: What are the best skills for you to be your
15:48
Speaker 2: most effective self? When you talk to a talk therapist
15:52
Speaker 2: or psychner's practitioner you come in for any kind of therapy,
15:56
Speaker 2: what we're going to do is try to help understand you,
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Speaker 2: and we're going to ask about all all those outlying things.
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Speaker 2: Why are you like this? Why are you in fight
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Speaker 2: or flight? We'll ask about what's going on around you
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Speaker 2: at the time. Is it when you're walking into a
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Speaker 2: grocery store. Is it when you're getting ready to share
16:12
Speaker 2: your presentation with one hundred people? Is it when you
16:15
Speaker 2: are about to go into a party, Is it when
16:19
Speaker 2: you're just sitting in a car and you don't really
16:22
Speaker 2: have a reason to feel the way you do. But
16:24
Speaker 2: you're sitting in a car, Okay, then we'll say what
16:28
Speaker 2: where are you going to go in the car or
16:30
Speaker 2: what did you just leave that you were doing. So
16:32
Speaker 2: if you're sitting in the car, there's no reason for
16:34
Speaker 2: you to feel that way. Perhaps something just happened. Were
16:38
Speaker 2: you in the house, was there an argument, were you
16:41
Speaker 2: leaving something where someone said something upsetting to you? Or
16:45
Speaker 2: are you in the car about getting ready to go
16:47
Speaker 2: somewhere where you're nervous, you're not sure, you're uncertain, you're
16:51
Speaker 2: afraid of where you're going to go forward, you know,
16:54
Speaker 2: in a way that brings you anxiety. So the symptoms
16:57
Speaker 2: around your anxious feelings are very important because it helps
17:01
Speaker 2: us dissect what those symptoms mean. And then that's where
17:05
Speaker 2: we talk about treating them, or we talk about what
17:07
Speaker 2: you do to go into those situations. So, perfect example,
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Speaker 2: if you know you're going to be going into a
17:14
Speaker 2: situation and it's stressful, we do breathing exercises and in
17:18
Speaker 2: therapy we'll talk to you and we'll do them with you. You know,
17:21
Speaker 2: let's do some slow breathing. Breathing's one of the best
17:24
Speaker 2: skills you can learn because it's one you can always
17:27
Speaker 2: use on a fly. You can stand somewhere, turn your
17:30
Speaker 2: back to someone and just take deep breath in and
17:33
Speaker 2: let it out. And if you do that between five
17:35
Speaker 2: and ten times, it is going to give you a
17:37
Speaker 2: sense of calm. It's very effective when you're in the
17:40
Speaker 2: middle of brewing up a panic attack where it feels
17:43
Speaker 2: like those symptoms that we're not sure could be a
17:46
Speaker 2: heart attack. And that's another thing too, When you're having
17:49
Speaker 2: those symptoms, how do you determine if it's a heart
17:52
Speaker 2: attack or not. If you can calm yourself down and
17:54
Speaker 2: feel relaxed, your heart rate comes down, you're breathing, the
17:57
Speaker 2: sweating goes away, and you don't feel anything that's giving
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Speaker 2: you rise to say, oh, something must not be right.
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Speaker 2: You know, that's a good way to know that that's panic. However,
18:07
Speaker 2: you know or all the folks out there, make no mistake.
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Speaker 2: When you have unsettled feelings and it doesn't feel right
18:13
Speaker 2: and it's something new, it's always important to get that
18:16
Speaker 2: checked out first. So just want to clarify that. A
18:19
Speaker 2: couple quick questions people have you know, cold sweats. Cold
18:23
Speaker 2: sweats could be simple as hormonal change, or cold sweats
18:27
Speaker 2: could be your body's autonomic nervous system sending you just
18:31
Speaker 2: like when you're in front of people and you lift
18:34
Speaker 2: up your arms and you're really sweating. Cold sweats could
18:38
Speaker 2: be when you're really anxious about going into something and
18:41
Speaker 2: uncertain and it's your body's way of reregulating. So it's
18:44
Speaker 2: a real sympathetic response that allows your body to try
18:49
Speaker 2: to normalize itself. You know, we just were talking about
18:52
Speaker 2: the fight or flight and we've talked in previous sessions
18:56
Speaker 2: about trauma and trauma response, well, fight or flight. When
19:01
Speaker 2: you have a fight or flight response, a lot of
19:04
Speaker 2: times what it is you get cold sweats, hot sweats,
19:09
Speaker 2: breathings rapid. You feel like it's a loss of control,
19:13
Speaker 2: and you know they are reactionary symptoms to try to
19:17
Speaker 2: get your body to go, hey, Patty, it's going to
19:19
Speaker 2: be okay. So it's trying to release some energy, it's
19:23
Speaker 2: trying to release some fluid, it's trying to settle things down.
19:26
Speaker 2: You know, did you ever feel the hair on the
19:28
Speaker 2: back of your neck stand up? It's a response. It's
19:32
Speaker 2: like that tingle that prickly feeling. And it's usually like
19:35
Speaker 2: when they say when your hair stands up, your body
19:38
Speaker 2: just like an animal is like, ooh, do you sense danger?
19:41
Speaker 2: Do sense anticipation? What exactly is it that you are experiencing?
19:46
Speaker 2: Because sometimes you can get a chill when you see
19:49
Speaker 2: something that's like not necessarily pained for or anxiety producing,
19:53
Speaker 2: but ooh, you know that's quite astonishing, that's really shocking
19:58
Speaker 2: or really surprising, but it's not necessarily a bad situation.
20:02
Speaker 2: But a lot of times people who have had any
20:04
Speaker 2: kind of trauma in their life will sometimes have a
20:09
Speaker 2: fight or flight response that gets stuck. And so if
20:12
Speaker 2: your fight or flight response is stuck for some reason,
20:16
Speaker 2: we have to reregulate that if it's not a trauma,
20:19
Speaker 2: if it's anxiety, it still can be just as debilitating.
20:25
Speaker 2: But there's lots of things you can do. So the
20:27
Speaker 2: other things we talk about with cognitive behavioral therapy is
20:31
Speaker 2: to have images that you can look at, pictures, videos,
20:36
Speaker 2: pictures on the wall, different things that you can send
20:39
Speaker 2: receptors to your brain. To take your phone and look
20:43
Speaker 2: at pictures that are calm and pleasant and soothing and
20:48
Speaker 2: take your mind away from maybe a stressful event. Even
20:51
Speaker 2: in traffic. Okay, how many times do you get stuck
20:54
Speaker 2: on the road that you're sitting in traffic? Those kinds
20:57
Speaker 2: of things can be very anxiety producer. And so if
21:01
Speaker 2: you are starting to have a panic attack or anxiety
21:04
Speaker 2: or you're starting to feel that fight or flight again,
21:06
Speaker 2: you're in the car, turn up the radio, change the channel.
21:09
Speaker 2: Sometimes I'll put on spa music. Sometimes I'll put on
21:13
Speaker 2: talk so that I hear other people talking. Whatever you
21:16
Speaker 2: need to do to desensitize yourself from the stressor Now
21:19
Speaker 2: where does this physiology all come from? In the body?
21:23
Speaker 2: You know, the brain is really what we're here and
21:25
Speaker 2: what we talk about. And so the physiology of the brain,
21:29
Speaker 2: how it regulates it goes through the nervous system. Part
21:32
Speaker 2: of your vasculars involved too. There's quite a few systems
21:36
Speaker 2: involved that the nervous system you've got from your brain stem.
21:40
Speaker 2: It's the largest nerve in your body. It's called the
21:42
Speaker 2: vagus nerve, and that nerve goes along the spinal cord
21:47
Speaker 2: and it actually will dive into different areas of your body,
21:51
Speaker 2: from the pancreas, the spleen, the liver, the kidneys, all
21:54
Speaker 2: the major organs you've got nerves that run through your heart,
21:58
Speaker 2: and that nervous system are polarized electrical impulses. So if
22:03
Speaker 2: the vagus nerve is sending out all these impulses telling
22:07
Speaker 2: the body beware, beware, danger, oh my gosh, I'm uncertain.
22:11
Speaker 2: Think about what happens to each and every one of
22:13
Speaker 2: those organs in your body. They get hyper focused, they
22:17
Speaker 2: get ready to jump in gear, they go into overdrive.
22:20
Speaker 2: And like your car, when you put your car in
22:23
Speaker 2: gear or leave it in park and you hit the gas,
22:27
Speaker 2: you know you're revving up. You're revving up. How long
22:29
Speaker 2: is that sustainable to be healthy for the car? Or
22:32
Speaker 2: if you drive your car, you know at a couple,
22:34
Speaker 2: you know, one hundred miles an hour all the time,
22:37
Speaker 2: you're going to churn through the well oiled well, you know,
22:42
Speaker 2: optimized parts of the car that you're going to need replacements.
22:46
Speaker 2: So with your body, it's the same thing. So with
22:48
Speaker 2: the vagus nerve. If that thing's out of whack and
22:51
Speaker 2: it's in fight or flight and everything's all irritated, you
22:55
Speaker 2: need to be able to calm the vegas nerve. Have
22:57
Speaker 2: any of you ever heard of the vegus nerve and
23:00
Speaker 2: vegus nerve exercises. This is an extremely important point that
23:06
Speaker 2: you want to think about for yourself. Calming your vegus nerve.
23:10
Speaker 2: How do you do that? There's lots of things you
23:12
Speaker 2: can do, but some of the stuff I've already told you.
23:14
Speaker 2: Breathing is one jogging in place, just repetitive, just jogging
23:20
Speaker 2: in place like pitter pat, pitter pat, pitter pat, pitter pat.
23:23
Speaker 2: Breathing pat pitter pat, pitter pat, pitter pet. There's another
23:26
Speaker 2: exercise you can do. I do this with my trauma
23:28
Speaker 2: group all the time if anybody's tuned in. But you
23:31
Speaker 2: bring your arms back like wings and pinch your shoulder
23:35
Speaker 2: blades together. And then as you take a deep breadth
23:38
Speaker 2: in bringing your arms back, you rapidly bring your arms
23:41
Speaker 2: down and fold them with your chin to the chest
23:44
Speaker 2: and exhal like this. And if you do that about
23:46
Speaker 2: five or ten times, that is a vegus nerve exercise.
23:50
Speaker 2: Here's another really cool one. How many of you out
23:53
Speaker 2: there are hum I am not a good hummer. I
23:56
Speaker 2: think I hummed better when I was younger, But if
23:58
Speaker 2: you really put your mind to it, you just start humming.
24:01
Speaker 2: The vibrational energy of humming even as we speak, there's
24:05
Speaker 2: a vibration, but if you hum, there's a consistent tone
24:09
Speaker 2: as it innervates throughout the body and it can calm
24:12
Speaker 2: the vagus nerve out. There's other exercises you can do,
24:15
Speaker 2: like just moving your body to like music can be
24:19
Speaker 2: a vegas nerve the stressor because the nerve, as it's
24:24
Speaker 2: all tensed up, is going, oh well, the rest of
24:26
Speaker 2: the body's kind of relaxed and move and so it
24:29
Speaker 2: will reset the vegas nerve. Just a little casual fun
24:32
Speaker 2: dancing in place. If you're in fight or flight, you're
24:36
Speaker 2: not really necessarily going to be able to find the
24:38
Speaker 2: ability to laugh. But if you can be in a
24:40
Speaker 2: situation and find something to lighten the moment and have laughter,
24:45
Speaker 2: the actual laughter can help to release the vegus nerve too.
24:49
Speaker 2: Other things you can do. Anybody ever hear of a
24:51
Speaker 2: cold plunge, not a cold sweat, but a cold plunge
24:54
Speaker 2: can be very helpful. Or take a cold have you
24:58
Speaker 2: ever seen the cold packs that they put sometimes with
25:00
Speaker 2: the eyes cut out a cold pack right on your
25:03
Speaker 2: cheek and farhead area that has a way of reregulating
25:08
Speaker 2: and if you will chilling, calming down the vegas nerve.
25:12
Speaker 2: There is a pack of cards on Amazon you can
25:16
Speaker 2: get to learn different ways to calm the vegas nerve.
25:20
Speaker 2: This is one by Melissa Romano. I'll have to have
25:23
Speaker 2: her on the show, but it's a great way to
25:25
Speaker 2: use these different exercises to get your vegus nerve to
25:28
Speaker 2: calm down and relax. A lot of them I do
25:31
Speaker 2: with our trauma group, and a lot of them can
25:35
Speaker 2: be very easy that you can actually do at home.
25:39
Speaker 2: I'll just give you a couple of quick ones because
25:41
Speaker 2: there's more that I can't remember, but with the different moments.
25:46
Speaker 2: Oh also too, part of the vagus nerve breathing in
25:50
Speaker 2: and inhaling aromatherapy. I forgot all about that one. But
25:55
Speaker 2: the old factory right, it's an old factory nerve. So
25:59
Speaker 2: if you can have contact with the nerve that goes
26:02
Speaker 2: right into the brain with the sense of smell, A
26:05
Speaker 2: lot of times if you smell something like a eucalyptus
26:08
Speaker 2: or a mint, or an orange, or a lavender pine
26:14
Speaker 2: or fur, the smell of the different things can really
26:17
Speaker 2: calm down that vegus nerve. And why is it important?
26:20
Speaker 2: Because you don't want to have that vegus nerve, wearing
26:23
Speaker 2: out your body, wearing out your organs. If you find
26:27
Speaker 2: that you have anxiety, chances are do you also think
26:30
Speaker 2: that you get tired a lot, you're fatigued. It's probably
26:34
Speaker 2: because you are in that fighter flight or at least
26:37
Speaker 2: in a panic mode and you can't relax the body.
26:40
Speaker 2: So again we go back to the cognitive behavioral work.
26:44
Speaker 2: Some of the things I just shared with you, these activities,
26:47
Speaker 2: these exercises, these talk through things, things to write stuff
26:51
Speaker 2: down can really be very beneficial for calming down your
26:55
Speaker 2: fighter flight and your vagus nerve. And so yeah, only
27:00
Speaker 2: take a look. The cards are fantastic. And even just
27:05
Speaker 2: we've talked about here, I don't know. I've got my
27:07
Speaker 2: fidget spinner, the pen. You can get these on Amazon too.
27:10
Speaker 2: There's a little ball in there. Just the act of
27:13
Speaker 2: redirecting a physical movement while you're breathing. You may use
27:17
Speaker 2: a pen with a little fidget spinner in there. You
27:20
Speaker 2: may have fidget spinners of your own. Could just be
27:23
Speaker 2: something that you mindlessly let your brain relax while you're
27:28
Speaker 2: touching it, rubbing it, playing with it. A rubix cube
27:32
Speaker 2: great for a vagus nerve. Although if you get frustrated
27:35
Speaker 2: because you can't get that cube to work. Might be
27:38
Speaker 2: a bit of a stressor, but nonetheless, So that's generally
27:43
Speaker 2: what I wanted to share with you about anxiety, and
27:45
Speaker 2: if you are struggling with anxiety, you know there are
27:48
Speaker 2: some great supplements that you can use. Magnesium is great,
27:53
Speaker 2: some of the ones I'm going to talk about with insomnia,
27:56
Speaker 2: I absolutely love for anxiety. Low dose GABA. It's really
28:02
Speaker 2: good to use with theanine or take theanine by itself,
28:06
Speaker 2: but generally magnesium throughout the day and low dose there's
28:09
Speaker 2: some great powders. Again, these are some of the things
28:11
Speaker 2: you can find on Amazon, or if you reach out
28:14
Speaker 2: to us at Magnolia b Wellness, we can send you
28:18
Speaker 2: the link or we deal with that's almost fifty vitamin
28:22
Speaker 2: companies that are third party tested and they will give
28:26
Speaker 2: you the purest, most beneficial supplements. The thing with supplements,
28:30
Speaker 2: you know, when you go through the digestion process, you
28:32
Speaker 2: don't get one hundred percent of the vitamins, so you're
28:36
Speaker 2: getting a good boost, but it also takes vitamins some
28:39
Speaker 2: time to build up in your systems, so your body
28:41
Speaker 2: gets regulated and always has a little bit of it
28:43
Speaker 2: leftover in it to kind of build up. But supplements
28:47
Speaker 2: generally have good effects, rarely have side effects because many
28:51
Speaker 2: of the supplements are things that your body naturally makes
28:53
Speaker 2: or naturally absorbs. The theanine is a great supplement to
28:57
Speaker 2: take to relax you. Magneesium same type of a thing.
29:02
Speaker 2: But again, if you have more specific questions, you can
29:04
Speaker 2: always reach out to us and ask a question either
29:06
Speaker 2: at magnoiabewellness dot com. We've got a contact form where
29:10
Speaker 2: you can actually text our office it in I know
29:13
Speaker 2: four three seven seven one one nine six and don't
29:18
Speaker 2: forget too. We can probably pop it up there. But
29:21
Speaker 2: the other aspect of things for both anxiety and what
29:25
Speaker 2: we're going to talk about now with insomnia is Magnolia
29:30
Speaker 2: cell patch and we've got a variety of different patches. Yeah,
29:34
Speaker 2: thanks for putting that up there. These patches have a
29:37
Speaker 2: naturally organic way through lighting up the light through the
29:42
Speaker 2: skin into your blood vessels and it helps the body
29:46
Speaker 2: to produce stem cells. That stem cells are healing, they're nutritive,
29:51
Speaker 2: they help with pain. We have a patch that helps
29:54
Speaker 2: with insomnia, and they're very good for anxiety. You just
29:58
Speaker 2: put a patch on I think I have MI today
30:01
Speaker 2: and you put them on the front or on the
30:02
Speaker 2: back of your shoulder, you can put them down in
30:04
Speaker 2: the hip area, and they really do a wonderful job.
30:08
Speaker 2: I've used them myself now for the last five years,
30:11
Speaker 2: and you know, from start of the day to the
30:13
Speaker 2: end of the day, I'm always able to keep things
30:16
Speaker 2: going and I feel energized, I feel good. But between
30:20
Speaker 2: the cell patches, make sure you take a look at
30:24
Speaker 2: Magnuoia cell patch and let's jump in. I want to
30:27
Speaker 2: share a little bit what I've known, but some of
30:31
Speaker 2: it is kind of new. But people always come to
30:34
Speaker 2: me for medication for insomnia, and really, how many of
30:39
Speaker 2: you struggle with sleep at night? You know, it's really
30:42
Speaker 2: difficult when you want to go to sleep and you
30:45
Speaker 2: lay there and you look and you count storage account, sheep,
30:48
Speaker 2: you use the TV, you scroll through your phone, you
30:50
Speaker 2: do all these different things and you just can't go
30:53
Speaker 2: to sleep. Many people will try different prescriptions. The sad
30:57
Speaker 2: part with the oh my gosh, I can't even talk.
30:59
Speaker 2: The sad part with prescriptions is some of these meds
31:02
Speaker 2: become very habit for me. And while they'll knock you out,
31:05
Speaker 2: they also have a lot of other effects on the body.
31:08
Speaker 2: So some of the things that you're going to find
31:11
Speaker 2: with doctor Jacob's book. You know, he was around I
31:16
Speaker 2: guess back in the nineties and is still working his career.
31:19
Speaker 2: But what he developed through the Harvard Medical School was
31:23
Speaker 2: to use a non drug treatment plan that actually can
31:26
Speaker 2: teach people that are suffering with insomnia to become a
31:30
Speaker 2: normal sleeper in about seventy five percent of the time,
31:35
Speaker 2: and the other twenty five percent can either reduce or
31:39
Speaker 2: leimitate sleeping pills entirely. A couple key points that I
31:44
Speaker 2: just I have to get out to you guys. He
31:46
Speaker 2: speaks specifically on the number one way to improve and
31:50
Speaker 2: solve insomnia is through CBT cognitive behavioral therapy. This is
31:55
Speaker 2: something that you guys need to understand. You're not going
31:58
Speaker 2: to go and be healed and go home that night
32:00
Speaker 2: in sleep, but literally, in what's he's sharing in his book,
32:04
Speaker 2: in six weeks time or less, you're going to develop
32:07
Speaker 2: the right tools and skills to realize you don't necessarily
32:10
Speaker 2: need something to help you go to sleep. If it
32:13
Speaker 2: was me, I always recommend a natural sleep aid over
32:16
Speaker 2: a medication, and I would recommend a medication far over
32:20
Speaker 2: a scheduled to type drug like ambient or lunesta and
32:26
Speaker 2: those kinds of things, and he actually speaks about them here.
32:30
Speaker 2: He said, on average, people who sleep seven hours. Oh sorry, oh,
32:36
Speaker 2: he said, people that sleep longer than eight hours don't
32:39
Speaker 2: necessarily have a better quality of life or live longer
32:41
Speaker 2: than people who sleep seven hours or less. And he
32:44
Speaker 2: shares that you know, CBT has helped people fall asleep
32:47
Speaker 2: faster than sleeping pills without side effects. In this study
32:51
Speaker 2: that he did, he shared that people over sixty, the
32:54
Speaker 2: side effects of sleeping pills outweighed the small benefits and
32:59
Speaker 2: seen your said, we're twice as likely to experience side effects.
33:03
Speaker 2: And how about this, how quick are we ready to
33:05
Speaker 2: put people on dementia, short term memory loss, headaches, daytime fatigue, nausea,
33:12
Speaker 2: motor vehicle crashes, and dizziness. He goes on to talk
33:15
Speaker 2: about CBT. It's not that it's not available, but people
33:21
Speaker 2: tend to not know that these services exist where sometimes
33:24
Speaker 2: there's limitations with their insurance. So I think people tend
33:27
Speaker 2: to ask for a pill or overcounter medication because it
33:30
Speaker 2: may be more expensive to get some type of therapy.
33:34
Speaker 2: But he will also describe that in sleep clinics think
33:37
Speaker 2: about this. They are directed by pulmonologists. They specialize in
33:41
Speaker 2: sleep apnia, not insomnia, so many physicians and patients aren't
33:46
Speaker 2: familiar with it because it's not well advertised. And the
33:50
Speaker 2: big promulgation to all this is he speaks specifically about
33:56
Speaker 2: CBT being crowded out by the sleeping pills, ambient son
34:00
Speaker 2: rosarum unesta. They've all become available since nineteen ninety and
34:06
Speaker 2: there's become a dramatic increase in sleeping pill prescriptions sixty
34:10
Speaker 2: percent from two thousand to two thousand and five with
34:14
Speaker 2: over forty three million prescriptions. So you know that was
34:17
Speaker 2: some twenty years ago. More recent data, the numbers are staggering.
34:22
Speaker 2: But what they don't want you to know, he shares,
34:25
Speaker 2: is that many of these newer medications, including ambient lanesta,
34:30
Speaker 2: they all carry the same risks of the other ones,
34:33
Speaker 2: daytime sleepiness, cognitive impairment, dizziness, unsteadiness, loss of coordination, dependence,
34:40
Speaker 2: detrimental interactions with alcohol, and also rebound insomnia and rebound beings.
34:48
Speaker 2: You get to sleep tonight, but tag you're it, you're
34:52
Speaker 2: going to be unable to sleep tomorrow night, So let's
34:54
Speaker 2: get that ambient on board. And so it's almost a
34:57
Speaker 2: game that sets you up for success to to want
35:00
Speaker 2: to need the medication with some of these meds, and
35:04
Speaker 2: I've experienced this with patients as well. They're not as
35:07
Speaker 2: common that people will sleep walk, especially on ambient and
35:10
Speaker 2: lunesta sleepwalk, sleep driving, temporary amnesia, memory lapse, hallucinations, or abuse.
35:17
Speaker 2: So that's another reason why these meds are scheduled to drugs.
35:20
Speaker 2: They also carry long term effects of a higher mortality
35:24
Speaker 2: and he also talks about using these medications has been
35:31
Speaker 2: demonstrated to show in studies that they have an increased
35:34
Speaker 2: risk of death from cancer. I mean, a lot of
35:37
Speaker 2: things can promulgate cancer, but again, just one more reason
35:41
Speaker 2: to maybe consider something besides these heavy medications. Many of
35:45
Speaker 2: these studies looked at the older uses of barbituates and benzodiazepine,
35:50
Speaker 2: and remember they're all in the same category. A couple
35:54
Speaker 2: other really key points that I think are super important.
35:57
Speaker 2: Why is it that so many doctors drive these medications?
36:01
Speaker 2: And I just love this primarily because direct to consumer
36:05
Speaker 2: advertising has convinced the public that these drugs are safe
36:09
Speaker 2: and effective, and pharmaceuticals also achieve this and you've all
36:14
Speaker 2: seen this by exerting significant control over the information that
36:18
Speaker 2: reaches physicians, the media, and the public. Here's what he
36:23
Speaker 2: has noted, and he's been out there a long time
36:25
Speaker 2: to have done the research. They design clinical trials, They
36:28
Speaker 2: analyze data that maximize benefit, but they minimize the side
36:32
Speaker 2: effects in order to make the drug look safer and
36:35
Speaker 2: more effective. They focus on the statistical significance of the
36:39
Speaker 2: very small benefits, but they ignore the facts that the
36:43
Speaker 2: benefits generally are clinically meaningless. And I love this one
36:47
Speaker 2: for you all. Listen, this is a good one. They
36:49
Speaker 2: bury the studies that show negative results. The FDA won't
36:55
Speaker 2: release unfavorable research that results without the drug companies approve all.
37:00
Speaker 2: So if they don't want you to know, you're not
37:02
Speaker 2: going to know. Where did we just hear that? Most recently,
37:06
Speaker 2: I think it may have been with somebody just asked
37:09
Speaker 2: thilan Al and thilan all what it does. It turns
37:13
Speaker 2: your glucthion production all in your liver for twenty four hours,
37:18
Speaker 2: meaning anything that you normally would get out of your
37:21
Speaker 2: body that's not good for it. It just lets it
37:23
Speaker 2: sit there and marinate. So toxins build up, and if
37:26
Speaker 2: you take it on a regular basis, you basically have
37:28
Speaker 2: shut it down for as long as as many days
37:31
Speaker 2: and hours you take tilinol. Here's the other part of this,
37:34
Speaker 2: the pharmaceuticals, higher public relation firms and the academic scientists
37:39
Speaker 2: as consultants and speakers to trumpet biased studies as breakthroughs.
37:44
Speaker 2: And lastly, he talks about many scientists and clinicians, including himself,
37:49
Speaker 2: no longer view studies funded by drug companies as reliable
37:53
Speaker 2: sources of information, and nor should you, because these studies
37:57
Speaker 2: should be viewed as very thickly veiled marketing strategies. Be
38:02
Speaker 2: skeptical of what you hear about sleeping pills. So just
38:06
Speaker 2: in that little tidbit of information, doesn't it want to
38:08
Speaker 2: make you go buy the book My Mind too? But
38:11
Speaker 2: because you'll hear the truth and censored that this is
38:13
Speaker 2: quality and this if you struggle with insomnia, you definitely
38:17
Speaker 2: want to get yourself a copy. Further, he says there's
38:21
Speaker 2: little sound evidence that insomnia is clearly linked to any
38:25
Speaker 2: health problem, which is why a recent review on insomnia
38:28
Speaker 2: by the New England Journal of Medicine and the National
38:31
Speaker 2: Institute of Health say, State of the Science Conference on
38:34
Speaker 2: Insomnia did not cite increase morbidity in mortality as a
38:40
Speaker 2: consequence from insomnia. I mean, have you ever heard of
38:42
Speaker 2: anybody dying from insomnia? Good point, So, claiming that sleep
38:46
Speaker 2: loss is compromising our health requires a great leap of
38:49
Speaker 2: faith and only worries more people into insomnia and sleeping pills.
38:54
Speaker 2: And again, while I talk about the triangle of good sleep,
38:57
Speaker 2: good activity, and nutrition, generally my found principles to get
39:01
Speaker 2: people to feel better. Some people require less sleep, some
39:05
Speaker 2: people may get woken up during the night. There are
39:07
Speaker 2: things that you can do. And he's got the most
39:09
Speaker 2: fabulous sleep hygiene discussion in here that we probably won't
39:13
Speaker 2: have time to get to, which is why I've got
39:14
Speaker 2: to get the book. But let me just skip to
39:17
Speaker 2: a couple couple other key points. I really want you
39:20
Speaker 2: guys to know. Here's what this is going to do
39:24
Speaker 2: to improve your sleep. Learn how to handle negative emotions,
39:27
Speaker 2: stress related symptoms, how to handle effectively headaches, GI problems, anxiety.
39:34
Speaker 2: Didn't we just talk about that and anger. Strengthen and
39:37
Speaker 2: function your immune system, improve your health, quiet and control
39:41
Speaker 2: your mind and body, Heighten your peace of mind, Think
39:45
Speaker 2: more positively optimistically, Which traits that you can recognize to
39:49
Speaker 2: improve your emotional wellbeing and realize the powerful effect that
39:53
Speaker 2: your mind has on your emotions. These are all the
39:56
Speaker 2: things that again you can read it in the book,
39:58
Speaker 2: but you can be guided through cognitive behavioral therapy. He
40:02
Speaker 2: describes insomnia as something that can reside within you, but
40:06
Speaker 2: it also resides within you too. Learn how to relax
40:10
Speaker 2: and release and heal yourself from insomnia. He finds that
40:14
Speaker 2: he's treated behavioral medicine, mind body interventions with those types
40:19
Speaker 2: of methods. Insomnia represents probably the most successful application when
40:23
Speaker 2: using his technique, So I think this is going to
40:25
Speaker 2: be super helpful to many of you out there. He
40:28
Speaker 2: talks about the brain, the brain wave changes and most
40:31
Speaker 2: folks learn to fall asleep in twenty minutes. Their sleep
40:34
Speaker 2: quality and the mood really improved. They were more mentally
40:38
Speaker 2: relaxed and sleep was maintained better. And just to give
40:41
Speaker 2: you a snippet the six weeks of what he goes
40:44
Speaker 2: through a changing your thoughts about sleep, sleep, promoting habits,
40:47
Speaker 2: lifestyle and environmental factors, the relaxation response, learning to think
40:53
Speaker 2: away your stress, and developing stress free stress reducing and
40:57
Speaker 2: enhancing attitudes and belief. The thing of it is you
41:00
Speaker 2: have to put it into practice. And again, is it
41:03
Speaker 2: harder than taking a pill. Maybe a little bit, But again,
41:08
Speaker 2: if you just want a quick fix, then you get
41:11
Speaker 2: the lasting benefits of the side effects. And I don't
41:15
Speaker 2: know about you. Even he even does a little stress
41:17
Speaker 2: inventory scale, so you know, we won't go over that today.
41:20
Speaker 2: But you know, here's the thing. Stress is so powerful?
41:24
Speaker 2: How could it not factor into keeping you awaken night?
41:26
Speaker 2: You talked about that with anxiety. I almost feel like
41:29
Speaker 2: anxiety and insomnia tend to go hand in hand. People
41:32
Speaker 2: have all sorts of anxiety and it crosses the gamut. Right,
41:36
Speaker 2: let's deep deep trauma, sadness, depression, woe, loss of loved ones,
41:41
Speaker 2: loss of job, loss of good things happening in life,
41:44
Speaker 2: severe anxiety, worry, worry, worry, worry, worry about this, worry
41:48
Speaker 2: about that. If we can get you to come into
41:52
Speaker 2: a world and teach you how to work through these
41:54
Speaker 2: things so you can calm yourself down, breed, relax, let
41:59
Speaker 2: your body. You know, we talk about meditation, you talk
42:02
Speaker 2: about healing. You know, if you haven't given it a try,
42:06
Speaker 2: then you really need to if you have given it
42:08
Speaker 2: a try and you remember how maybe it's started to
42:11
Speaker 2: help you and benefit you. Let's get back to the foundation.
42:14
Speaker 2: We can do a lot of things to heal the body.
42:16
Speaker 2: And when your body is calm and your body's done
42:18
Speaker 2: in fight or flight, your cortisol level goes way down.
42:21
Speaker 2: When your quarter's all level goes way down, you're going
42:24
Speaker 2: to have a better time sleeping. So that means you've
42:26
Speaker 2: got to figure out ways to get through some of
42:28
Speaker 2: the stressors in your day. And I'll be honest with
42:31
Speaker 2: you folks, a whole other day. We'll talk about eighty
42:34
Speaker 2: h D because we started talking about that a few
42:36
Speaker 2: weeks ago. But how much is too much? Have people
42:39
Speaker 2: to come to me all the time and they'll say, well,
42:41
Speaker 2: you know, I can't concentrate, I can't focus. Two things, One,
42:45
Speaker 2: are you doing too much? Or are you doing so
42:48
Speaker 2: much of what you don't like? Maybe you need to
42:51
Speaker 2: change your plate think about it. So, last couple things,
42:56
Speaker 2: fidget spinners. Love the fidget spinners. Somebody had a question
42:59
Speaker 2: about that. You can make anything you want. I feel
43:02
Speaker 2: like my head's up in the clouds and the injustice
43:05
Speaker 2: you can make anything you want. A fidget spinner. I
43:07
Speaker 2: got a hair clip. You know, you can just kind
43:09
Speaker 2: of play with the hair clip. You can open and
43:11
Speaker 2: close the hair clip. You can use paper clips. You
43:14
Speaker 2: can buy a pen. It's got a little rollerball on
43:17
Speaker 2: it and just fidget with it. My favorite one, and
43:19
Speaker 2: I don't have them handy, but do you have this
43:22
Speaker 2: if you ever get one of those smooth stones. Those
43:25
Speaker 2: smooth stones are so soothing, and they're usually cool and
43:28
Speaker 2: they're calm, and you like rubing on them the brain.
43:31
Speaker 2: It's a squeeze ball. Squeeze the ball one It's great
43:34
Speaker 2: exercise for your forum. But squeeze the ball. Play with anything.
43:39
Speaker 2: Get a Rubik's cube, you could even you can make
43:42
Speaker 2: anything a fidget spinner. But I love them, and a
43:45
Speaker 2: lot of times, if you're in professional places, you can
43:48
Speaker 2: have one under the table. Nobody knows that I'm sitting
43:50
Speaker 2: here in sweatpants, right, you can have a fidget spinner
43:53
Speaker 2: under the table and do your thing, or like a pen.
43:56
Speaker 2: People sometimes twirl a pen. I don't twirl them very good.
44:00
Speaker 2: So today I hope we answered a lot of your
44:03
Speaker 2: questions of how you can feel better and how you
44:05
Speaker 2: need to face your fears, face your trauma, face your anxiety.
44:09
Speaker 2: The best way to do it is to get cognitive
44:11
Speaker 2: behavioral therapy. There's lots of places you can go. If
44:15
Speaker 2: you're not sure where to go, drop us a line
44:17
Speaker 2: on magnoiabewellness dot com, send us a text message nine
44:21
Speaker 2: oh four three seven seven one one nine six. We
44:24
Speaker 2: can help refer or suggest where you can go if
44:26
Speaker 2: you're not local to the area or local to the state.
44:29
Speaker 2: I'm in Florida, and lots of stuff we talked about
44:33
Speaker 2: the Vegas nerve. Learn more about your vagus nerve and
44:37
Speaker 2: how to relax it again. These things are not expensive
44:40
Speaker 2: on Amazon, Vegas Nerve deck and the book Rebel put
44:44
Speaker 2: that up for you guys a bunch of times. But
44:46
Speaker 2: say good night to insomnia. I've got all kinds of tips,
44:50
Speaker 2: tricks and toolkits. At the end of the day, let's
44:53
Speaker 2: think about this. We are in the time of our
44:55
Speaker 2: lives where the stress is as high as it's ever
44:58
Speaker 2: been for all of us. You've got to filter through
45:01
Speaker 2: the noise. You've got to quiet your mind. You've got
45:05
Speaker 2: to find ways to soothe, relax and heal. Get the
45:10
Speaker 2: excess off your plate. If you're worried and stressed. The
45:14
Speaker 2: only thing you can control. Oh yeah, that's a top seller.
45:18
Speaker 2: They call me Harriet. Pick that one up on either
45:20
Speaker 2: Amazon or you can get it on my website. I
45:23
Speaker 2: don't know if we had it at the bottom of
45:25
Speaker 2: the screen, but it's www dot p A T T
45:29
Speaker 2: I G I L L I A n O Wellness
45:32
Speaker 2: dot com. And if you can quiet your mind to
45:35
Speaker 2: just what your own inner circle, what can you control
45:39
Speaker 2: in your life? Everything to the exterior that it goes
45:42
Speaker 2: beyond you and your family. You've got to shut out
45:45
Speaker 2: the noise. And there's always a narrative that you know.
45:48
Speaker 2: I don't know if my my friend Matt is on
45:51
Speaker 2: from our podcast on X but it's tell a vision
45:57
Speaker 2: and whatever you see out on the mainstream, it's probably
46:01
Speaker 2: as good as dinner in a show. You believe a
46:04
Speaker 2: little of it, you question a lot of it, and
46:06
Speaker 2: you come up with your own decisions. If you folks
46:09
Speaker 2: take control of your mental wellness, you are going to
46:12
Speaker 2: feel a whole lot better. You're gonna live a whole
46:15
Speaker 2: lot fuller, and you're gonna live a whole lot less stressed.
46:18
Speaker 2: I promise you anxiety will decrease your insomnia'll get better.
46:21
Speaker 2: And hey, you know you may only be somebody who
46:24
Speaker 2: needs five or six hours of sleep at night. The
46:26
Speaker 2: last tip before we go, we're insomnia. If you're really struggling,
46:31
Speaker 2: get up for the next five days, go outside, watch
46:34
Speaker 2: the sun rise. You don't have to look at the sun,
46:36
Speaker 2: but look at the light. And that day, do not
46:40
Speaker 2: go lay down until you feel tired. Get up the
46:43
Speaker 2: next day. For the next four days, watch the sun
46:45
Speaker 2: rise and you will feel your sleep will reset, You'll
46:49
Speaker 2: feel better. You're setting your circadian rhythm. And they even
46:52
Speaker 2: wrote about it in the book and it's something I
46:54
Speaker 2: learned a few years ago. It really works. So you
46:57
Speaker 2: guys will be back next week Thursday, three pm. It's
47:00
Speaker 2: been so much fun. I love the questions. Don't forget
47:03
Speaker 2: to dial in or send us a text question if
47:05
Speaker 2: you have one off the air. We'll see you next week.
47:07
Speaker 2: And if you want to watch the show, you can
47:09
Speaker 2: pick it up again on iHeartRadio. Just go to Wellness
47:12
Speaker 2: Uncensored dot com with PATTYG. Talk to you soon.