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Heal Your Mind Inside Out & Ways to Clean Out Toxicity · 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: Hey, good afternoon, and welcome to another episode of Wellness Uncensored.
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Speaker 2: My name is doctor Patty G. I'm a psychiatric nurse practitioner,
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Speaker 2: and we are here to talk today about all things wellness,
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Speaker 2: mental health, physical health, you name it, and ways to
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Speaker 2: be your best self. This show is now in its
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Speaker 2: fourth season and I'm excited to tell you we've had
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Speaker 2: a lot of healing going on across the past four
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Speaker 2: years and thankful to many of you who have commented
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Speaker 2: in or commented with questions on the show that we
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Speaker 2: can further reach out and help all of you. There's
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Speaker 2: a lot you can do to really help to be
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Speaker 2: your best self. And so a lot of what I
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Speaker 2: deal with every day in healthcare and in psychiatry are
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Speaker 2: really just ways to get people to think about how
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Speaker 2: to do things differently, sort of a way to clean
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Speaker 2: your closets and the cobwebs out of your mind. How
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Speaker 2: to start yourself on a new path, how to refresh,
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Speaker 2: how to start over, and how to begin again if
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Speaker 2: you really are just caught up in maybe a week,
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Speaker 2: a month, a year, half of your lifetime, an opportunity
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Speaker 2: to start new in changing some behaviors and habits or
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Speaker 2: past coping skills that have just not been the best
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Speaker 2: or the healthiest, and they may have led you into
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Speaker 2: things that have been really not so good for you, you know,
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Speaker 2: smoking alcohol, perhaps alternative substances, It could be gambling, it
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Speaker 2: could be other addictions, or it could just be that
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Speaker 2: your mood is so sad and low and down, or
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Speaker 2: you're super hyped up and anxious and can't stop the
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Speaker 2: wheel from spinning and even have insomnia and just don't
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Speaker 2: know where to begin. So today is today's show is
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Speaker 2: going to be about ways to quiet your mind, how
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Speaker 2: to work on your mental health, really one day at
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Speaker 2: a time. Sometimes I have patients just focus on one
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Speaker 2: hour at a time. We'll talk about health. We'll talk
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Speaker 2: a little bit about some toxins, like toxic relationships in
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Speaker 2: your life, what you need to do to either improve them,
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Speaker 2: repair them, or get rid of them. And we'll just
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Speaker 2: focus on some healing tools and tips things to stay
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Speaker 2: forward on your mission, on your journey. My focus always
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Speaker 2: is fueling your body from the inside out and ways
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Speaker 2: to if you will, water your garden to ground it.
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Speaker 2: And a lot of what people don't realize and they
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Speaker 2: come probably months, years, or even decades later, is that
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Speaker 2: the winding and the beveling of traumatic events in our
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Speaker 2: lives creates a pattern that we utilize to get ourselves
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Speaker 2: stabilized in coming situations from early onset traumatic events. And
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Speaker 2: it could be something as simple as well, nothing simple
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Speaker 2: in trauma. But you know there was a childhood time
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Speaker 2: when you were bullied at school. You might have been
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Speaker 2: pinned on the ground by kids and hit. You could
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Speaker 2: have been locked in the basement. You could have been
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Speaker 2: verbally abused, and I do mean more than punished by
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Speaker 2: a parent, but really an abusive way. Verbally, you know,
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Speaker 2: told that you weren't good enough, you'll never amount to anything,
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Speaker 2: and just negative, negative, negative, or worse still, you know,
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Speaker 2: physical abuse, not spanking on the behind to try to
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Speaker 2: instill a reprimand, but you know the waving and the shaking,
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Speaker 2: the pulling, the hitting, pushing, things that are really really
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Speaker 2: devastating and they affect your psyche for years going forward,
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Speaker 2: that if you don't address them in a healthy way
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Speaker 2: and repair from them, you will use those same divots
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Speaker 2: in your coping mechanisms to probably inappropriately deal with future
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Speaker 2: life events and not even realize that's where it comes from.
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Speaker 2: So trauma manifests itself in many ways, and also it
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Speaker 2: manifests ways where the body takes a toll on itself.
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Speaker 2: And with that kind of trauma, it goes beyond emotional
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Speaker 2: and sometimes it's actually physical. And so we'll touch on
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Speaker 2: some of those things. So there's a lot of areas
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Speaker 2: to talk about today, and we probably will only get
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Speaker 2: to just a few. But if you do have questions,
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Speaker 2: certainly text us. You can text us across W four
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Speaker 2: hc app and you can send your text questions in
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Speaker 2: and I can see them here live and we can
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Speaker 2: talk about them. And if you're not able to tune
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Speaker 2: in live, and if you do get to any of
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Speaker 2: our shows late, you can always look up Wellness Uncensored
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Speaker 2: with pattyg on iHeartRadio, and if it's something that you
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Speaker 2: want to rehear or play for a family member, you
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Speaker 2: can catch it just a couple days later. The most
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Speaker 2: recent episode will be up there. I did want to share.
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Speaker 2: We've got a qrers code on the screen if you're
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Speaker 2: able to see us, and if you're not, you can
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Speaker 2: go to magnoiab wellness dot com. It's Magnoia the letter
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Speaker 2: b wellness dot com and that's actually our website. I've
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Speaker 2: got several books.
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Speaker 3: That I've written.
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Speaker 2: One is barely trauma related and it's a manifestation of
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Speaker 2: frozen shoulder. I talked a little bit about that with
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Speaker 2: you guys when I had doctor Larry Burke on. He
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Speaker 2: just put out his new book on a frozen shoulder,
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Speaker 2: Healing and physical ailments, physical pain, all kinds of physical symptoms, digestion, elimination,
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Speaker 2: irritable bowel, headaches, non specific issues that are diffuse out
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Speaker 2: the body, neuropathies. So many of these things can come
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Speaker 2: from a prior trauma that is just so welled up
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Speaker 2: inside you don't even realize that you're holding on to
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Speaker 2: something from the past, and we want to try to
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Speaker 2: teach you ways to be able to release that. That's
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Speaker 2: part of the trauma response where the vegus nerve is involved,
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Speaker 2: and that's a part of your body that goes from
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Speaker 2: the base of your brain all the way down to
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Speaker 2: your small intestines and big nerve roots actually go out
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Speaker 2: into all of the organs.
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Speaker 3: Of your body.
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Speaker 2: So every organ in your body has nerves attached to it.
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Speaker 2: And think about it as it's just like your car
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Speaker 2: when it releases certain signals, you steer from the steering wheel, right,
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Speaker 2: that's how you drive well. Your vegus nerve is your
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Speaker 2: steering wheel, and every part of the car has something
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Speaker 2: attached to it so that you can turn a signal,
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Speaker 2: you can put your wiper blades on, you can change
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Speaker 2: the channel to the radio, you can turn the volume up,
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Speaker 2: you can make a phone call. Right, So your vegus
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Speaker 2: nerve is very much.
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Speaker 3: Like the steering wheel to your car.
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Speaker 2: And what happens if your drive shaft isn't working right,
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Speaker 2: If there's some part that's affected. It might be the
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Speaker 2: actual wheel, it could be your turn signal which goes
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Speaker 2: all the way out to the blinker light. It just
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Speaker 2: could be a light bulb. So that vegus nerve does
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Speaker 2: the exact same thing to your body. So we're going
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Speaker 2: to talk a little bit about some of those things.
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Speaker 3: And I've got some books.
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Speaker 2: I'm actually working on another new book and it's going
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Speaker 2: to be a little more specific to mental wellness and
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Speaker 2: ways to heal sort of organically or naturally. But that's
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Speaker 2: in the works. There's ways to come. But let's talk
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Speaker 2: a little bit for a second, and maybe this is
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Speaker 2: something that relates to you. But how do you organize
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Speaker 2: your day to ground yourself without getting caught up in
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Speaker 2: the craziness of getting back.
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Speaker 3: On that wheel?
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Speaker 2: Right?
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Speaker 3: We all got the wheel? I have a wheel.
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Speaker 2: Sometimes I feel like I have two wheels, And do
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Speaker 2: not ever try to run on two wheels at the
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Speaker 2: same time, because it's just it's not good and you'll
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Speaker 2: crash and burn. But I think there have been times
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Speaker 2: in my life where I have two wheels going and
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Speaker 2: one wheel is bad enough. But stop and think for
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Speaker 2: a minute, like what's your wheel look like? How do
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Speaker 2: you slow that wheel down? So while we can't change
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Speaker 2: our work, we can't change our kids or our families.
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Speaker 2: We've got, you know, the baseline responsibilities that we need.
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Speaker 2: How can you carve some time or moments, even if
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Speaker 2: it's not a lot of time, How can you carve
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Speaker 2: some moments into grounding and resetting your thoughts and your
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Speaker 2: brain to start the day. One of the first things
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Speaker 2: you all have phones. So if you're going to utilize
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Speaker 2: technology or device, I always say, find a nice little
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Speaker 2: app on the phone that allows you to look at
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Speaker 2: either a journal app or a grounding app. I've got
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Speaker 2: a bunch of them, and there's an app called Calm.
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Speaker 2: There's apps that have sounds and waves. So arn't your
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Speaker 2: journey to really find ways to ground Look on the
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Speaker 2: Apple Store or if you have an Android. I'm sure
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Speaker 2: there's a way to get those apps on your phone too.
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Speaker 2: Like I said, I'm not too tech savvy, but I
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Speaker 2: know there's a way to get the app when you're Android.
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Speaker 2: So but find an app that is refreshing and relaxing,
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Speaker 2: something that you can use because we're all so busy.
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Speaker 2: You can just tap that app and not have to
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Speaker 2: pay a bill, not have to text family member, not
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Speaker 2: have to go on Facebook, not have to go on Instagram,
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Speaker 2: not have to go on x, not have to do
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Speaker 2: anything but take care of you and on that app.
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Speaker 2: It might be sounds, it might be journaling, it might
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Speaker 2: be watching some scenery. But utilize an app if you're savvy,
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Speaker 2: and that's one way to do it. The other way
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Speaker 2: I have to bring over my little friend here as
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Speaker 2: an example, but this, and if you can see it
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Speaker 2: on the screen, is a plant. And if you're driving,
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Speaker 2: I'm sharing with everybody this really cool bamboo plant. Bamboo
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Speaker 2: is extreme resilient. And there's a little story that is
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Speaker 2: on oh my gosh, what is it? I used to
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Speaker 2: many of these apps YouTube, and there's an there's a
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Speaker 2: cute little story about the bamboo plant.
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Speaker 3: The bamboo is so.
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Speaker 2: Resilient, and the bamboo really will grow through anything. It
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Speaker 2: sometimes can become invasive because it's so resilient.
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Speaker 3: It can deal with.
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Speaker 2: Drought, it can deal with humidity. But bring some plants
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Speaker 2: into your life. Yes, it's a real plant. Actually, what
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Speaker 2: I have to do with this plant, because you know,
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Speaker 2: I have to tell you all, I'm not a very
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Speaker 2: good plant person, but I still have seven plants now
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Speaker 2: that I've kept alive in my house for the past year.
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Speaker 2: I had a few bumpy roads. There were a few fatalities.
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Speaker 2: But this plant is resilient. And what you do is
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Speaker 2: you dip the the base into like your kitchen sink,
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Speaker 2: and then the bamboo just absorbs it and absorbs it
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Speaker 2: and absorbs it.
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Speaker 3: And even when it.
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Speaker 2: Dries out, you can't screw up because if it gets dry,
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Speaker 2: it'll still survive. Another resilient plant, which it's too big
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Speaker 2: for me to bring in right now. But I love
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Speaker 2: these fig trees that I've seen in different offices, and
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Speaker 2: I've admired them, and a few people have said, you
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Speaker 2: can't kill it. And so I got a fig tree
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Speaker 2: and I brought it home, and in about seven or
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Speaker 2: eight weeks, not only did it die, everything fell off
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Speaker 2: and it was a brown stick. And I was really
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Speaker 2: sad because it was such a cool plant. I spent
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Speaker 2: forty dollars for it. Well, lo and behold, I just
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Speaker 2: put it outside. I wasn't going to throw it away,
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Speaker 2: and I put it on top of my outside little
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Speaker 2: garden area that is just watered by the rain and
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Speaker 2: by our sprinkler system. And let me tell you, nearly
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Speaker 2: four or five weeks later, that plant grew leaves and
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Speaker 2: now it's thriving. So yeah, I'm I'm not a big
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Speaker 2: green thumb person either, Sammy. But the good thing the plants,
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Speaker 2: and even the most resilient ones, they do bring in
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Speaker 2: an element to help with your overall mental well being.
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Speaker 2: It's good for oxygenation, it does help to filter the air,
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Speaker 2: and so the more you have it's good to put
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Speaker 2: a few plants in your home. The tricky part is
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Speaker 2: keeping them alive. So I will tell you just pick
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Speaker 2: some resilient plants. Talk to your local home depot person,
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Speaker 2: because that's where I got mine. I didn't go anywhere fancy,
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Speaker 2: and they've got quite a good variety. But another way
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Speaker 2: to ground in your home. You've got greenery in there,
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Speaker 2: you're going to naturally, at least I do, and I
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Speaker 2: find that it's really helpful. I've got a couple plants
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Speaker 2: even in the oppoe at work. It just brings sort
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Speaker 2: of a tranquil setting, like brings the outdoors in. And
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Speaker 2: so where we need to kind of find O you know,
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Speaker 2: our function way, our grounding way, our peaceful, meditative, mindful way.
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Speaker 2: Get some greenery where you are now. If you have
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Speaker 2: to get some fake ones, I mean, I just don't
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Speaker 2: know it's going to give you the same feel. But
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Speaker 2: green is green, and it does look good. But I
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Speaker 2: really recommend getting start with one and do your best
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Speaker 2: to nurture it. I don't know if any of you
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Speaker 2: had to keep a bring an egg home in high
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Speaker 2: school and keep it alive and not let a crack.
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Speaker 2: But it's kind of that experiment, Get a plant, see
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Speaker 2: if you can keep it somewhere near a window and
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Speaker 2: water it and let it grow.
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Speaker 3: And see what happens.
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Speaker 2: The other thing, and again much of this is that
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Speaker 2: we're not taking time.
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Speaker 3: Away from your day, right.
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Speaker 2: You know, you pour the water into the coffee pot,
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Speaker 2: you can pour the water on the plant and keep
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Speaker 2: that alive. You only have to water these things like
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Speaker 2: maybe once a week, twice a week, So keep.
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Speaker 3: That in mind.
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Speaker 2: The other thing that I really like and these are
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Speaker 2: always to kind of start building a plan for you
13:45
Speaker 2: to take control of your mental wellness. So while we're
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Speaker 2: not really getting too deep just yet, these are things
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Speaker 2: you need to infuse into your life because life gets crazy,
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Speaker 2: it gets out of hand. These, if you can see
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Speaker 2: them on my screen, are different stones. There's smooth stones.
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Speaker 2: This one says I am grateful. This one is a
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Speaker 2: stone that's smooth on one side and it's bumpy on
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Speaker 2: the other. So depending on the texture, having one of
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Speaker 2: these in your pocket or your purse really can be
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Speaker 2: a source of just soothing. It's very important to self soothe,
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Speaker 2: especially if you have anxiety, especially if you have OCD,
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Speaker 2: especially if you just have that racing heart racing thoughts.
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Speaker 2: You can't calm down just by sitting here, just kind
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Speaker 2: of rubbing or flipping the stone around in my hand.
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Speaker 2: It's good for a number of things. You know, a
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Speaker 2: lot of people struggle with behaviors and habits that when
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Speaker 2: you're anxious, or you're really an OCD person, you might
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Speaker 2: scratch at your head, twirl your hair. Yes, it's exactly
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Speaker 2: like a fidget item hand and that's exactly correct. And
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Speaker 2: when you twirl them or move them, and it doesn't
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Speaker 2: have to be anything smooth or bumpy. You can do
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Speaker 2: the same thing with a pen. You can do the
14:57
Speaker 2: same thing with you know, what we kind of call
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Speaker 2: is a fidget spinner, and it's more like a toy
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Speaker 2: or a tool, and you can turn it up, you
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Speaker 2: can turn it down. It's kind of like a Rubik's cube. Now, me,
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Speaker 2: I gave up on the Rubik's cube long ago because
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Speaker 2: I don't know how anybody can get that thing to
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Speaker 2: have all the same color on every side.
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Speaker 3: Like I just gave up.
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Speaker 2: That created stress for me. But if you have something
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Speaker 2: to twist or twirl, the benefits. And this is a
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Speaker 2: really cool smooth stone. It's dark, it's smooth, I think
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Speaker 2: it's an onyx. I don't know a lot about the details,
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Speaker 2: although I've read a lot about different things, like the
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Speaker 2: properties of some of these stones actually do have some
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Speaker 2: type of meaning or value behind them that certain ones
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Speaker 2: may help you more because they've got certain types of
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Speaker 2: positive negative energy, like the quartz, the amethyst. If you've
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Speaker 2: ever seen any of the stones, if you've ever gone
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Speaker 2: into those cool stone shops where they polish the stones,
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Speaker 2: there's some really beautiful amethysts, and when they cut the
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Speaker 2: front off of it, they really sparkly inside. And if
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Speaker 2: you put your hand and inward into the sort of
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Speaker 2: the cone of the amethyst, the shell, you can feel
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Speaker 2: a little bit of an energy. And they say that's
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Speaker 2: the energy of the amethyst. Maybe I'm just you know,
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Speaker 2: falling into that idea because it's the power of suggestion placebo.
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Speaker 2: But I did feel something. And so using a calming stone,
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Speaker 2: smooth or bumpy, and just have it around, what it
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Speaker 2: does is it resets your sympathetic nervous system. And so
16:28
Speaker 2: while I'm doing this, much like some of the other
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Speaker 2: tools I've given you guys in some prior shows, the
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Speaker 2: tapping tapping over your heart, it's another way of distracting
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Speaker 2: your body to not focus on one thing.
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Speaker 3: Worry, worry, worry, worry, and you.
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Speaker 2: Start tapping and your body now has something else to do.
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Speaker 2: It's like, why is she tapping? I'm so worried about X.
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Speaker 2: Why is she tapping? And it resets your brain. So
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Speaker 2: the smooth stones do the same thing, but they are
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Speaker 2: actually they're just they feel good and they're cooled or cold,
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Speaker 2: and then sometimes just you holding onto them, they warm up.
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Speaker 2: But these are some great ways to give yourself a
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Speaker 2: moment in the day when you need to reset, because
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Speaker 2: we often get caught up in what's the next thing
17:10
Speaker 2: I have to go to? What's the next thing I
17:11
Speaker 2: have to go to. Literally, right before we were coming
17:14
Speaker 2: on today, I had finished seeing the patient on Teleman,
17:18
Speaker 2: I was zooming into an educational video that our company
17:21
Speaker 2: puts out, and I was turning on the show and
17:23
Speaker 2: I had an important phone call from someone that I
17:26
Speaker 2: had to take, and I'm like, ooh, I've got to
17:28
Speaker 2: get on my show. I've got to get on and
17:31
Speaker 2: all that was going on, and then the moment of
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Speaker 2: the show started, everything else ended. I have all my
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Speaker 2: little tools here today, ready to roll, and just by
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Speaker 2: talking about this and rubbing on the stone and really
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Speaker 2: working on I'm trying to reset as I talk with
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Speaker 2: all of you, that reset is exactly what we all
17:49
Speaker 2: need to kind of reground and re level ourselves. Now,
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Speaker 2: the other part of grounding is another very simple but
17:56
Speaker 2: very effective tool that I talk about a lot, and
17:59
Speaker 2: that's where you go go outside. You take your shoes off,
18:02
Speaker 2: socks off, put your feet in the grass, put your
18:04
Speaker 2: feet in the sand, put your feet in the dirt.
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Speaker 2: If you're in the dirt, I guess you have to
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Speaker 2: wash it off when you come in. But it's very elemental.
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Speaker 2: And how many times in your day or your week
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Speaker 2: if you could get outside and get in your garden,
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Speaker 2: or take a walk to the beach, or do something
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Speaker 2: where you're just touching the earth, do you really feel
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Speaker 2: a moment of enjoyment. It's because you are really connecting
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Speaker 2: with the energy, the positive and negative energy that is
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Speaker 2: found in the earth. You know, the earth has really
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Speaker 2: good elemental properties. There's energy all around us. So that's
18:35
Speaker 2: another really good way to ground. The other piece to that, Oh,
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Speaker 2: Paul's got a good question. Does the time to reset
18:43
Speaker 2: depend on how stressful things are and what's going on. Yeah,
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Speaker 2: I would say resetting. Sometimes we don't have as much
18:51
Speaker 2: time as we need to really reset. So I think
18:54
Speaker 2: it's really important to give yourself as much time as
18:57
Speaker 2: you can. And if you're between meetings, or you're between
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Speaker 2: you know, getting home and you got to go grab
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Speaker 2: the kids and take them to the soccer field, or
19:06
Speaker 2: if you get home and you know you got to
19:08
Speaker 2: do something, or if you've got to go from another
19:10
Speaker 2: place to somewhere else and you just have a minute
19:12
Speaker 2: simply sitting in your car. I did this this morning.
19:16
Speaker 2: Right before you go into the house. Breathe, look around you,
19:21
Speaker 2: maybe roll down your window, smell the aromas that are near,
19:25
Speaker 2: could be fresh cut grass, could be some flowers, anything.
19:30
Speaker 2: Take a moment to reset. Now, if you have more
19:34
Speaker 2: time and you really are stressed about something, yeah, Paul,
19:39
Speaker 2: if you can put some time on your calendar and say,
19:43
Speaker 2: you know, today at five o'clock, I'm done, everybody's taken
19:47
Speaker 2: care of. I'm going to take from five to six
19:49
Speaker 2: and I'm going to read a book, put a plant
19:53
Speaker 2: in a pot, take a walk, go work out. All
19:57
Speaker 2: those things can be sitt and be considered grounding. You know,
20:01
Speaker 2: this morning I started my day to ground going to
20:04
Speaker 2: orange theory. I like to run, I like to lift
20:07
Speaker 2: some weights. I knew I had a busy day. It
20:09
Speaker 2: kind of got started at nine thirty and it's going
20:12
Speaker 2: to go right up until nine o'clock tonight. In between
20:15
Speaker 2: meetings are podcast and then more patients. So when you've
20:21
Speaker 2: got that kind of back to back schedule, you got
20:23
Speaker 2: to fit something in on the ends or somewhere squished
20:26
Speaker 2: in between. And so for me today, this is a
20:29
Speaker 2: little bit of self care while I'm talking to But
20:32
Speaker 2: how important is this? So anything you do it can't
20:37
Speaker 2: be work related. I have people that tell me all
20:39
Speaker 2: the time, but you know, I'm going to work and
20:42
Speaker 2: I run, I'm climbing stairs, I'm lifting boxes. My job's physical,
20:47
Speaker 2: that's physical, and it's purposeful. So that's not what we're
20:49
Speaker 2: going for. If you're physically tired from a physical job
20:54
Speaker 2: and get a YouTube video, go and do some stretching,
20:56
Speaker 2: do some yoga, do some breathing, do some gentle mood
21:00
Speaker 2: movement where you're doing things that you're working your body
21:03
Speaker 2: in ways that you wouldn't normally work it. Have you
21:05
Speaker 2: ever done something new, like you haven't planted a tree
21:10
Speaker 2: in a while, or you haven't run around the block
21:13
Speaker 2: in a while, and when you do something new, your
21:15
Speaker 2: body lets you know that night, and then the next
21:17
Speaker 2: day it's worse and the next day it's worse than that. Well,
21:20
Speaker 2: that's what we need to do to our body regularly,
21:23
Speaker 2: so it doesn't respond that way. So always try to
21:27
Speaker 2: change up your movement from work movement to relaxing stretching movement.
21:31
Speaker 2: You always want to try to get that body in
21:33
Speaker 2: the best shape it can be. It also can be
21:36
Speaker 2: get a massage, go to the chiropractor. You know, you
21:40
Speaker 2: got to find a good one. But there's really good
21:42
Speaker 2: things that you can do elementally. The other thing you
21:44
Speaker 2: can do, you know again, hydrate and I'm a big
21:48
Speaker 2: proponent of getting some really good natural vitamin IV supplements
21:52
Speaker 2: that you can go. There's tons of places around. Again,
21:55
Speaker 2: I say, do your homework, find a reputable one, find
21:58
Speaker 2: one that they listen to you and they take into
22:00
Speaker 2: consideration what you tell them. But ivy nutrients are really
22:04
Speaker 2: good for you. And what better way to spend your
22:07
Speaker 2: day if you're going to do a morning or a
22:08
Speaker 2: day of self care, maybe go work out, get an IV,
22:12
Speaker 2: get a massage.
22:13
Speaker 3: Maybe not in that.
22:14
Speaker 2: Order, whatever order is good for you, but you really
22:17
Speaker 2: do need to put some self care in. Sprinkle it
22:20
Speaker 2: throughout your week, Okay, it's really that important.
22:23
Speaker 3: The other thing you can do is at night.
22:27
Speaker 2: I do this often at night because that's the only
22:29
Speaker 2: time that I have to sit still sometimes. But if
22:33
Speaker 2: you get these really cool sprays. This one is Frankensnse
22:38
Speaker 2: and mirror. This one's lavender. I've got a couple other ones.
22:42
Speaker 2: But literally, if you just take the spray, spray it
22:46
Speaker 2: over your pillow, you have trouble with insomnia. Spraying a
22:50
Speaker 2: very faint, relaxing smell. Probably don't want to spray citrus,
22:55
Speaker 2: but Franken Sense is a very relaxing, soft smell. It's
22:58
Speaker 2: supposed to be very healing. Again some of this maybe
23:04
Speaker 2: you know, I take what it says it does, and I'm,
23:06
Speaker 2: you know, thinking, oh, it really does work. But lavender
23:10
Speaker 2: is very much known to be relaxing, and you just
23:12
Speaker 2: spray a little bit on your pillow. I'm spraying it
23:15
Speaker 2: here because I think this is my new secret to
23:17
Speaker 2: keeping my four dogs quiet while I do these podcasts.
23:20
Speaker 2: If they start barking, they're going to get us. Sprits
23:23
Speaker 2: of lavender and think about it. I mean, even animals
23:27
Speaker 2: respond very well to a soft light, sense of lavender
23:31
Speaker 2: and relaxing things. They even have that sort of pope
23:35
Speaker 2: wourri and things you can put in your your electrical
23:38
Speaker 2: outlet to let dogs relax if they have anxiety if
23:41
Speaker 2: you leave the house. So there's great aroma sprays, we've
23:45
Speaker 2: got plants, we've got smooth stones, we've got go outside,
23:50
Speaker 2: step out for just a few minutes in between your
23:52
Speaker 2: day or at the end of your day. Find things
23:55
Speaker 2: that are going to help you reset. Massage, facials, good
23:59
Speaker 2: chirop to care. You know why I talk about the
24:01
Speaker 2: chiropracture because there really is such a thing with your
24:04
Speaker 2: vertical alignment and the decompression of your nerves. And I
24:08
Speaker 2: promise you, if any of you do it, you know
24:10
Speaker 2: what I'm talking about. Those of you that haven't, all
24:12
Speaker 2: I can tell you is when I get a reset
24:15
Speaker 2: and I get an adjustment, I can even take a
24:18
Speaker 2: bigger deeper breath because part of my thoracic area gets
24:22
Speaker 2: so compressed when they release it, I can really breathe
24:25
Speaker 2: in deeper. I also find that it's greater to help
24:28
Speaker 2: relieve headaches. It helps relieve a lot of things. But again,
24:31
Speaker 2: go get an evaluation, see if it works for you today.
24:34
Speaker 2: It's just a toolkit of ideas and an opportunity for
24:38
Speaker 2: the answer questions for things that may be helpful to you. Lazy,
24:41
Speaker 2: You've got a question. Is it dependent on the person
24:45
Speaker 2: to find what would work for themselves?
24:47
Speaker 3: Yeah, it really is.
24:48
Speaker 2: It's kind of like I can give you all the
24:50
Speaker 2: ideas and all the suggestions, and a lot of this
24:53
Speaker 2: stuff I do myself because I often will not tell
24:56
Speaker 2: somebody to do something if I haven't tried it or
24:58
Speaker 2: use it or put it in place. Much of what
25:02
Speaker 2: I do, I'm kind of like a walking advertisement for
25:07
Speaker 2: fueling your body. When you can keep your body fueled,
25:10
Speaker 2: like filling the gas tank, that's another way to keep
25:13
Speaker 2: you grounded and keep your anxiety and your depression and
25:16
Speaker 2: your mood from shifting. One of the simplest ways is
25:19
Speaker 2: to just have a bottle of water, pop the lid,
25:23
Speaker 2: get a plastic funnel for like a dollar, get some
25:26
Speaker 2: branch tain amino acids and use these just to flavor,
25:30
Speaker 2: because if you look at the label, it says one
25:32
Speaker 2: scoop and like ten ounces. It's kind of sweet and
25:35
Speaker 2: it's kind of intense. But because I'll drink like three
25:38
Speaker 2: or four bottles of this during the day and then
25:40
Speaker 2: I'll drink a protein kind of drink, I'm just fueling
25:45
Speaker 2: mysels throughout the day, you know, And that's what you
25:48
Speaker 2: need to do. How many of you are busy, right
25:51
Speaker 2: You don't have a minute, you don't have time. I
25:53
Speaker 2: always try to suggest things that are either pre made
25:56
Speaker 2: that are healthy and not full of fillers and process stuff,
25:59
Speaker 2: like some of the protein drinks. There's some good ones
26:01
Speaker 2: out there, or make it yourself. Now, the downside to
26:05
Speaker 2: what I'm sharing, there's a lot of things that I
26:07
Speaker 2: would say I wish I could do better than the
26:09
Speaker 2: plastic bottle. And I do have some really great stanleys,
26:13
Speaker 2: but I also have problems because the stanley's, for whatever reason,
26:17
Speaker 2: even when you wash them and they're sitting waiting for
26:19
Speaker 2: you to refill them, mine seem to get this little
26:22
Speaker 2: moldy thing on it, and then when I'm ready to
26:23
Speaker 2: use it, I got to reclean it.
26:25
Speaker 3: So it's better if you have.
26:27
Speaker 2: Something that you can pour your water in. It's better
26:29
Speaker 2: if you can get your own filtered water. It's better
26:32
Speaker 2: if you can, you know, use those types of things.
26:34
Speaker 3: But we can only do so much. We have to
26:37
Speaker 3: be practical. So if you can do better, do so.
26:40
Speaker 2: But I just grab a bottle of water, pop the lid,
26:43
Speaker 2: put some powder in there, and I use it as
26:45
Speaker 2: my fuel and my nutrients throughout the day.
26:47
Speaker 3: I have it in my car.
26:48
Speaker 2: I take it everywhere with me, and you know I am.
26:51
Speaker 2: I'm always with my little bag. If you ever go
26:53
Speaker 2: to a your Bradley outlet, I don't know some of
26:56
Speaker 2: you may know, the ladies, the guys, I don't know
26:59
Speaker 2: if you know of your bad But she's got the
27:00
Speaker 2: coolest patterns Haisley's prints. And you can have a computer bag,
27:06
Speaker 2: you can have a little lunch bag. And that's what
27:09
Speaker 2: I do every morning. I flip my little lunch bag
27:11
Speaker 2: over my shoulder. I've got all my drinks, I've got
27:14
Speaker 2: my nutrients, I've got supplements and wherever I go on
27:18
Speaker 2: the goal, wherever I go, I'm just fueling my body
27:22
Speaker 2: to the point that I just you know, I'm just
27:24
Speaker 2: fueling to feel good. I'm not fueling to like get
27:26
Speaker 2: to a certain level. But you know, there are parameters.
27:29
Speaker 2: We want to do. Half our body weight and ounces
27:32
Speaker 2: of fluid a day as a standard average, if you
27:36
Speaker 2: take your body weight. I try to keep the math
27:38
Speaker 2: simple on these shows, but if you were one hundred pounds,
27:42
Speaker 2: you need fifty ounces of fluid a day. And I
27:44
Speaker 2: say fluid because you do have to be careful. Coffee
27:48
Speaker 2: and tee don't count. Sodas don't count, so we really
27:51
Speaker 2: should avoid those. But I like coffee myself, but half
27:54
Speaker 2: your body weight and fluid to day. You need your
27:57
Speaker 2: goal body weight in grand its daily protein. So again,
28:02
Speaker 2: if you're one hundred pounds, you need about one hundred
28:05
Speaker 2: grams a day. One hundred grams or more can be
28:08
Speaker 2: hard to get if you're just going for it with food,
28:11
Speaker 2: and I don't encourage you to try to get your
28:13
Speaker 2: goal body weight in grams with food only because it's
28:18
Speaker 2: probably a lot for some of us. Right, So, if
28:21
Speaker 2: you like what you eat, if you eat better and healthy,
28:25
Speaker 2: if you lead with protein. A lot of people have
28:27
Speaker 2: had success with the carnivore diet. I'm not a big
28:30
Speaker 2: diet person. I just want you to be healthy and
28:33
Speaker 2: sustain that's what's going to make your body operate well,
28:37
Speaker 2: and that's what's going to help your mind operate well.
28:40
Speaker 2: So here's here's some of those things.
28:41
Speaker 3: Right.
28:42
Speaker 2: You've got the protein, you got the hydration, you've got grounding.
28:45
Speaker 2: We've got to get you to relax. We've got to
28:47
Speaker 2: get you to make time for yourself. And that time,
28:50
Speaker 2: while difficult and trickies, it may be it's time that
28:54
Speaker 2: you need five minutes, ten minutes, fifteen minutes beginning middle
28:58
Speaker 2: end of your day. It's up to you to five this.
29:01
Speaker 2: I love this little tool. I'm not exactly sure where
29:05
Speaker 2: I found it. I think I do, but I can't
29:07
Speaker 2: tell you the source only because I'm not sure if
29:10
Speaker 2: they still have it. But it was one of those
29:11
Speaker 2: little random things where you buy some stuff online. But
29:14
Speaker 2: it's called a brain dump. You can make your own
29:16
Speaker 2: brain dump. Okay, you don't need the pre printed one.
29:19
Speaker 2: But what I want you to do is to get
29:22
Speaker 2: something like a pad, a notepad, plane or with stuff
29:25
Speaker 2: on it. This is a journal, and you may want
29:29
Speaker 2: to incorporate it into a journal. And it can need
29:30
Speaker 2: to be spiral, or it can be whatever you like.
29:33
Speaker 2: But the brain dump, you make little notes for yourself.
29:36
Speaker 2: And what you're trying to do in the brain dump
29:38
Speaker 2: is you're organizing things to help you refresh and remember
29:42
Speaker 2: what you need to do for your day or for
29:44
Speaker 2: your week. One of the things in there, I'm going
29:46
Speaker 2: to kind of read through the list, but I need
29:48
Speaker 2: to call. Who do you need to call today? Just
29:50
Speaker 2: jot down the first two, three, four or five people
29:53
Speaker 2: you have to call today, or at least you have
29:55
Speaker 2: to try to call.
29:56
Speaker 3: I need to text. There might be something I know.
29:59
Speaker 3: I do this all the time.
30:00
Speaker 2: Oh, I've got to shoot somebody a text. Do your
30:02
Speaker 2: brain dump the night before or do it in the
30:05
Speaker 2: morning when you are rounding with your plant nearby and
30:09
Speaker 2: your favorite drink coffee with your protein.
30:14
Speaker 3: And who do I need to call? Who do I
30:16
Speaker 3: need to text? Who do I need to email?
30:18
Speaker 2: I need to schedule one, two, three, four, five? There's
30:22
Speaker 2: a couple things I need to schedule. So this little
30:24
Speaker 2: tip sheet is great. I need to follow through. There
30:28
Speaker 2: might be things you need to follow through. I've got
30:30
Speaker 2: to get invitations out, I've got to call this group.
30:33
Speaker 2: I've got to follow through with putting a presentation together.
30:36
Speaker 2: So I need to follow through. The other one is
30:38
Speaker 2: I need to speak with and it may just be
30:41
Speaker 2: key people you need to speak with. Now. Again, there's
30:43
Speaker 2: a little duplication here, like if I need to call
30:45
Speaker 2: somebody that may be the same person I need to
30:48
Speaker 2: speak to, But this little box means somebody you need
30:52
Speaker 2: to see face to face, So.
30:53
Speaker 3: Make it what you want.
30:54
Speaker 2: And then underneath all of that is I want to
30:57
Speaker 2: look up X. I want to investigate, I want to
31:00
Speaker 2: learn about So. You know how many times, like you're
31:03
Speaker 2: listening to something like this podcast, you go, oh, yeah,
31:06
Speaker 2: I want to look up that book that Patty talked about.
31:08
Speaker 2: When you're listening to the show, you can just write
31:11
Speaker 2: it down under that little spot and you can make
31:13
Speaker 2: this like, I know this looks cute, it's already pre made,
31:16
Speaker 2: but make these little categories for yourself. And it's a
31:19
Speaker 2: perfect way. If you have a blank journal, you can
31:23
Speaker 2: kind of imprint this and just make it your daily
31:25
Speaker 2: little thing. I need to call, I need to text,
31:28
Speaker 2: I need to email, I need to schedule, I need
31:30
Speaker 2: to follow through, I need to speak with I want
31:33
Speaker 2: to look up, investigate, or learn or research about X.
31:37
Speaker 2: I want to make or create right like around the holidays, Oh,
31:42
Speaker 2: I want to make that pumpkin chocolate chip cheesecake. So
31:44
Speaker 2: I'll write it down because I got to plan some
31:46
Speaker 2: time for that in the coming months. And then the
31:49
Speaker 2: other two spots are what I want to do, and
31:52
Speaker 2: then the next one is my top priority is what
31:55
Speaker 2: I need to do. And why I really like these
31:58
Speaker 2: little questions is because you don't. You start doing this regularly,
32:01
Speaker 2: you'll remember all the little boxes. You can write them down,
32:04
Speaker 2: but the difference between what I need to do and
32:06
Speaker 2: what I want to do are really where some of
32:09
Speaker 2: our folks who think they have a ADHD really just
32:13
Speaker 2: want to do things, and the things that they don't like,
32:16
Speaker 2: they procrastinate and then they forget about them and they go, oh, yeah,
32:19
Speaker 2: I have ADHD.
32:20
Speaker 3: I can't remember I've got this to do, I've got
32:22
Speaker 3: that to do.
32:22
Speaker 2: I forget to do the laundry, I forget to clean
32:24
Speaker 2: the house, I forget to get the oil change, I
32:26
Speaker 2: forget to pay a bill. Because they're not things that
32:29
Speaker 2: we really want to do usually. So that's sort of
32:32
Speaker 2: my little disclaimer that you may, but you may not
32:35
Speaker 2: truly have ADHD. And the last piece to that, if
32:40
Speaker 2: you're over forty, how did you make it where you
32:43
Speaker 2: are today if you didn't have some good skill set
32:46
Speaker 2: and some good overcompensation of tools to help you to
32:51
Speaker 2: be and do what you're doing now if you're struggling,
32:54
Speaker 2: we can work on that. Maybe there's some new cognition
32:57
Speaker 2: issues or brain fund issues, maybe some hormones need to
33:01
Speaker 2: be rebalanced. But generally thinking when I find people that
33:05
Speaker 2: are super successful and they run a couple of companies
33:07
Speaker 2: that everything's going great, and they come in, well, I've
33:09
Speaker 2: got ADHD, Well it's working for you.
33:13
Speaker 3: So keep that in mind.
33:14
Speaker 2: Some of the things that we think we want to
33:17
Speaker 2: fit everything into a symptom. We want to fit everything
33:19
Speaker 2: into well, I must have, I must be. These things
33:23
Speaker 2: are all diagnosis codes. You know, if you've been around
33:28
Speaker 2: more than ten or twenty years, maybe even thirty years,
33:31
Speaker 2: how did we ever manage without a pill for everything?
33:35
Speaker 2: So what I'm trying to do is help you put
33:37
Speaker 2: a little organization into your life. And I'm also trying
33:40
Speaker 2: to help you to carve out a lot more self
33:43
Speaker 2: care and grounding so that you can relax and be
33:47
Speaker 2: your best self. A lot of what I've been talking
33:50
Speaker 2: about today I wanted to just touch on too, because
33:53
Speaker 2: there was a few other points of how can you
33:55
Speaker 2: really settle yourself down when you use these things, in
33:59
Speaker 2: terms of writing down goals, writing down problems, writing down challenges,
34:03
Speaker 2: your journal, your book should sort of be a master
34:07
Speaker 2: plan to some of the things that you want to tackle,
34:09
Speaker 2: that you want to improve on. Let's talk a little
34:11
Speaker 2: bit about toxic relationships and health and where do you
34:16
Speaker 2: need to clean out the closets or clean out the
34:18
Speaker 2: cobwebs of some toxicity that may be going on in
34:22
Speaker 2: your life. If things bring you strife or tension or
34:26
Speaker 2: anxiousness or physical symptoms, are they things in the environment
34:30
Speaker 2: that you can control? And I'm not sure if this
34:34
Speaker 2: will show up here, but what I'm going to read
34:35
Speaker 2: to you, it may show up if I do this.
34:40
Speaker 2: But the things I can control, and what I'm sharing
34:43
Speaker 2: with everybody if you're driving along to your next appointment,
34:46
Speaker 2: is it's a little bearer And the things that I
34:48
Speaker 2: can't control are all around. What are the things I
34:52
Speaker 2: can control? And so in the circle of what you
34:56
Speaker 2: can control is how you spend your time. How do
34:59
Speaker 2: you create boundaries for yourself, for your mental and physical health?
35:03
Speaker 2: What are your boundaries? What are my efforts? How long
35:07
Speaker 2: you spend doing things? You can control your actions, You
35:11
Speaker 2: can control your words, You can even control your thoughts.
35:15
Speaker 2: Because if you're really uptight and anxious, right now, you're
35:18
Speaker 2: allowing that to happen, and we can help you with that.
35:22
Speaker 2: How do I treat myself? Do I give myself time
35:25
Speaker 2: for me time? That's not selfish, that's actually healthy selfishness.
35:29
Speaker 2: And you need to make time for yourself. But I
35:32
Speaker 2: can control my choices, and I can control my attitude,
35:35
Speaker 2: and I can control how I spend my time. Here's
35:38
Speaker 2: the things You can't control how long something lasts, what's
35:42
Speaker 2: the future. You can't do a thing about what happened
35:46
Speaker 2: five minutes ago or five years ago. Sadly, we can't
35:49
Speaker 2: control our age. Yet I wish we could, because I
35:51
Speaker 2: still think I think like a thirty five year old,
35:53
Speaker 2: but my body lets me know otherwise. We really can't
35:57
Speaker 2: control the world's problems. Say that because so much of
36:01
Speaker 2: us want to do for the greater good and want
36:03
Speaker 2: to see the world be a better place, and want
36:05
Speaker 2: to see things be peaceful. But there comes a point
36:08
Speaker 2: when you really have to stop and go. Let me
36:11
Speaker 2: just control what I can and be aware of what's
36:14
Speaker 2: going on. And maybe you are someone who's in a
36:17
Speaker 2: place you can control things, but most of us aren't,
36:20
Speaker 2: so put that farther away because your impact is so
36:23
Speaker 2: much smaller than what you can actually control. To keep
36:27
Speaker 2: your blood pressure down, keep yourself from getting a headache,
36:30
Speaker 2: to keep yourself from getting upset and worrying or crying
36:33
Speaker 2: or being sad. You can't control what other people think.
36:37
Speaker 2: You can't control how other people react. You can't control
36:41
Speaker 2: if people like or don't like you, And you cannot
36:45
Speaker 2: control other people's happiness. You sure can't control the weather,
36:49
Speaker 2: cannot control other people's mistakes, and I think I hit
36:53
Speaker 2: them all. You can't control the past, and you can't
36:55
Speaker 2: control how long things last.
36:56
Speaker 3: But think about it.
36:58
Speaker 2: You may want someone to feel bad, or you may
37:00
Speaker 2: want someone to do better, but if they don't want
37:02
Speaker 2: it for themselves, you can't make it happen. Several close
37:06
Speaker 2: people to me know what is my one of my
37:09
Speaker 2: favorite sayings. People are where they are because they choose
37:14
Speaker 2: to be my role. My job here is to help
37:17
Speaker 2: you make the changes you want to make. But I
37:19
Speaker 2: can't make you change things. I can only make suggestions
37:23
Speaker 2: because you are in charge of you. And it's important
37:27
Speaker 2: to know that if you're in charge of you, you
37:30
Speaker 2: get to say no to the things that really aren't
37:32
Speaker 2: healthy for you. So if you are in or around
37:35
Speaker 2: or involved with brother, sister, spouse, child, friend, extended relative,
37:41
Speaker 2: coworker who really is always in turmoil with you, where
37:46
Speaker 2: they're always in turmoil and it upsets you. You need
37:50
Speaker 2: to decide how much time you allow yourself in their presence.
37:54
Speaker 2: It's kind of like you have to turn the channel.
37:56
Speaker 2: And it's really hard because sometimes when you're in the
37:58
Speaker 2: presence of someone, you're in your home and you're both
38:01
Speaker 2: there and man, they really get your anxiety going, or
38:04
Speaker 2: they start saying things that are very aggressive or assertive,
38:07
Speaker 2: or they're just really upset. You can go into another
38:10
Speaker 2: room and that may make them angry. But you could say, oh,
38:13
Speaker 2: I forgot, I have to go get the clothes out
38:16
Speaker 2: of the dryer, or oh I forgot I have to
38:19
Speaker 2: make a phone call.
38:19
Speaker 3: I'll be right back.
38:21
Speaker 2: If you're in the presence of a situation, it may
38:23
Speaker 2: be really that important to distance yourself because how many
38:27
Speaker 2: of you felt that way? Do you ever notice your
38:29
Speaker 2: barometer of stress and anxiety goes up when someone else
38:33
Speaker 2: comes into your presence, either on the phone or live
38:36
Speaker 2: and in person, or you go to a family gathering
38:39
Speaker 2: and all of a sudden, just the conversations get a
38:41
Speaker 2: little twisted. That's the best time to go to the restroom,
38:45
Speaker 2: Go step outside, go take your phone, go make a call,
38:49
Speaker 2: let someone know, Oh hey, I haven't talked to you
38:51
Speaker 2: a while. Yeah, I've got about ten minutes, and just
38:53
Speaker 2: checking in on you, and then go back into the
38:55
Speaker 2: situation if it's something that you can't leave completely. We
39:00
Speaker 2: often allow ourselves to get into these toxic situations and
39:03
Speaker 2: what they do is they manifest emotional and physical symptoms
39:07
Speaker 2: of disconnect and discord in your being. So while you're
39:12
Speaker 2: looking at cleaning out the closet and creating a healthy
39:16
Speaker 2: environment for yourself and really working on self care and grounding,
39:20
Speaker 2: start making an inventory of the things that you want
39:24
Speaker 2: to improve in your day to day life to allow
39:28
Speaker 2: yourself to have more good days, less stressful days. Because
39:34
Speaker 2: let's face it, right, what can't you take off your plate?
39:38
Speaker 1: Right?
39:38
Speaker 3: We all are working, right, so there's non negotiables. Have
39:42
Speaker 3: to drive to work.
39:43
Speaker 2: If you're at home and you don't have to drive, well,
39:45
Speaker 2: you've got to turn that computer on so that aanks
39:47
Speaker 2: to get there, and that aanks to start with your
39:49
Speaker 2: first you know, client or first meeting. How do you
39:53
Speaker 2: get to calm before you go into what you have
39:56
Speaker 2: to do so treat yourself. You know, today was a
40:00
Speaker 2: a good example for me because I made a conscious choice.
40:03
Speaker 2: Today wasn't a day where I had patients in the office,
40:07
Speaker 2: and the one that wanted to be seen in person,
40:10
Speaker 2: I asked if it would be okay to either see
40:11
Speaker 2: them online or I could see them next week in
40:14
Speaker 2: the office because I've got four or five people lined
40:16
Speaker 2: up at the particular location. They were great, They're like, yeah,
40:19
Speaker 2: you know what, let's just move to next week. What
40:21
Speaker 2: that did for me was it allowed me to open
40:24
Speaker 2: up my morning to start the day round it because
40:27
Speaker 2: what I did, I got up, I got dressed, took
40:30
Speaker 2: care of my dogs, and went to go work out.
40:33
Speaker 2: And while I was at my workout, that to me
40:36
Speaker 2: is not work because I went there to feel good.
40:38
Speaker 2: I went to go to get my heart rate in
40:40
Speaker 2: a certain range, to practice my breathing, and to stretch
40:44
Speaker 2: and work out my muscles, and I tend to put
40:46
Speaker 2: myself in a quieter spot in the group so that
40:48
Speaker 2: I'm not as distracted and man for a good hour,
40:51
Speaker 2: I just zoned out and then when I was done,
40:53
Speaker 2: I felt refreshed, ready to start the day. Then when
40:56
Speaker 2: I pulled up in getting ready to work from home.
40:59
Speaker 2: I set up my morning where I got a couple
41:01
Speaker 2: of the mustards, or not necessarily mustards, but there the
41:04
Speaker 2: things that you know that are on that list that
41:06
Speaker 2: you just really don't enjoy doing. Like I grabbed a
41:08
Speaker 2: basket of laundry through at the washing machine. I sat
41:11
Speaker 2: down by the window where I've planted those seeds and
41:15
Speaker 2: had a cup of coffee and a protein drink and
41:18
Speaker 2: just sat there. And how often do any of you
41:21
Speaker 2: just sit there and do something that's just indulging in
41:25
Speaker 2: your quietness. Enjoy the quietness. And if you're in a
41:29
Speaker 2: situation where if you're in a sad spot and you
41:32
Speaker 2: have nothing but quietness, we'll talk about that on another
41:35
Speaker 2: show of how to really pull yourself out of the
41:37
Speaker 2: quietness to get some busyness and life back in you.
41:40
Speaker 2: But you've got to really find those special moments from there.
41:44
Speaker 2: I kind of just I did a couple of little things.
41:47
Speaker 2: I watered my plants. I'm really good at this now.
41:50
Speaker 2: I spray them once a week and then I water
41:52
Speaker 2: them once a week, so it's fun to just give
41:53
Speaker 2: them a little missed. I feel like I'm giving the
41:55
Speaker 2: leaves a drink, but there was a peacefulness in that.
41:58
Speaker 2: And then after I did that, I set myself up
42:01
Speaker 2: with all the things I needed and I started seeing patients.
42:04
Speaker 2: And then I had a little break in between one
42:06
Speaker 2: set of patients today, so I was actually able to
42:08
Speaker 2: make a few phone calls that were on the list.
42:11
Speaker 2: And then everything was great until that last minute. I
42:15
Speaker 2: was finishing my education session and I had an important
42:19
Speaker 2: call come in and I knew I needed to tune
42:20
Speaker 2: in hear, so that little bump I was able to
42:24
Speaker 2: get through because I stacked my day with controlling my grounding.
42:30
Speaker 2: And when you try it, guys, it's going to be
42:32
Speaker 2: great for you. You're really going to love this stuff.
42:35
Speaker 2: You just have to also get in the habit of
42:37
Speaker 2: practicing it. So a few of you had asked, you know,
42:40
Speaker 2: how do you do it? How dependent is it on
42:43
Speaker 2: you to really find what would work for you?
42:45
Speaker 3: How do I start?
42:47
Speaker 2: It? Really just starts with the conscious intention of finding
42:50
Speaker 2: a moment where you are today or maybe later tonight,
42:53
Speaker 2: make a list, either on a blank journal or write
42:57
Speaker 2: down some of these things.
42:59
Speaker 3: Who do I have to call, who do I have
43:01
Speaker 3: to email? Who do I have to speak with?
43:03
Speaker 2: What things do I need to follow up on to
43:05
Speaker 2: finish a task? What things do I want to research
43:08
Speaker 2: and investigate. I'm spraying the lavender.
43:10
Speaker 3: It's that moment.
43:12
Speaker 2: While I spray the lavender, see if it works. Those
43:17
Speaker 2: kinds of things. What do I need to create?
43:19
Speaker 3: What's fun for me? What do I want to do
43:22
Speaker 3: and what do I have to do? Make a list?
43:24
Speaker 3: What do you want to do?
43:26
Speaker 2: I want to take the rest of the afternoon, and
43:27
Speaker 2: I would love to go outside, but I've got some
43:30
Speaker 2: people to see. But I also want to have fun time, downtime.
43:33
Speaker 2: Meet my husband tonight. Maybe we'll go for a bite
43:36
Speaker 2: to eat when I'm done with the patients, because by
43:37
Speaker 2: then it'll be nine o'clock. It's a little late, but
43:39
Speaker 2: you know, we can always get a good snack, go
43:41
Speaker 2: listen to music. Do you have to carve the time
43:44
Speaker 2: in your day early or late or somewhere in between
43:48
Speaker 2: to nurture your psyche When you do this and when
43:52
Speaker 2: you use grounding tools fidget spinners hydrate and nurture fueling
43:59
Speaker 2: your body. When you use different tools, whether you get
44:04
Speaker 2: an app on your phone to kind of give you
44:06
Speaker 2: some mindless quiet time away from social media and the
44:11
Speaker 2: hub and the bub You're going to find that you
44:13
Speaker 2: are going to lower your heart rate, lower your energy,
44:18
Speaker 2: lower your anxiety, quiet your mind. And it's that important.
44:23
Speaker 2: And what we may not have a whole lot of
44:25
Speaker 2: time left to just touch on, but what do I
44:27
Speaker 2: do as it manifests into physical symptoms? A lot of
44:30
Speaker 2: people I get they are so far down the train
44:33
Speaker 2: of physical, bodily emotional wreck. It's not an overnight fix.
44:39
Speaker 2: So you've got to start somewhere. So let's start with nutrition, hydration,
44:45
Speaker 2: and sleep. And so if you're feeling bad, if you're
44:47
Speaker 2: feeling inflamed, if you're feeling like you've got these physical issues,
44:50
Speaker 2: if you've got pain, let's start with simplifying what you
44:53
Speaker 2: put into your body. And it really comes back to
44:56
Speaker 2: the simple stuff that I've shared. But clean up your
44:59
Speaker 2: nutrition and start picking healthy foods. Start getting rid of
45:03
Speaker 2: all the excess sauce and mustard, ketchup bread, sugar, processed foods,
45:11
Speaker 2: things that are boxed and bagged. While is it difficult,
45:14
Speaker 2: is it more expensive?
45:16
Speaker 3: Maybe?
45:17
Speaker 2: But I can tell you for me personally, I generally
45:19
Speaker 2: spend about two fifty to three hundred dollars every three
45:24
Speaker 2: weeks to really fill my cupboard with what I need
45:27
Speaker 2: to fuel my body and eat every day, work out
45:31
Speaker 2: what's good for you. Not everything has to cost a
45:33
Speaker 2: lot of money. If you really want to do a
45:35
Speaker 2: good job with protein, you can get protein powder and
45:39
Speaker 2: mix it in water, mix it in coconut milk, and
45:42
Speaker 2: when you do that, you know you're going to get
45:44
Speaker 2: pennies on the dollar for the tub of protein that
45:46
Speaker 2: you get. A lot of people complain about the taste,
45:49
Speaker 2: but then you're going to have to experiment. There are
45:51
Speaker 2: nutrition shops that will allow you to taste their products
45:54
Speaker 2: before you buy them. There are also places online that
45:57
Speaker 2: if you buy it, they will let you return it
46:00
Speaker 2: within an x amount of days if you don't like
46:01
Speaker 2: the taste. If you want to try protein and you
46:04
Speaker 2: want to get it online, you can actually go under
46:07
Speaker 2: Magnoia the letter b wellness dot com and when you
46:11
Speaker 2: do go under the section for products, if you link
46:14
Speaker 2: into my full scripts account, they actually will honor you
46:19
Speaker 2: returning products. And so there's many protein powder manufacturers on there.
46:23
Speaker 2: Pick one that looks good, sounds good, has the least
46:26
Speaker 2: amount of ingredients in there for you. They've got plant based,
46:29
Speaker 2: they've got soy they've got whey pick one. Do like
46:33
Speaker 2: I said, mix it in a bottle of water, or
46:35
Speaker 2: if you're really up to the blending, but the blending
46:37
Speaker 2: takes time and that's hard to fuel with the habit.
46:40
Speaker 2: You know, I need something quick and easy, but you
46:42
Speaker 2: can return it if you don't like the flavor. There's
46:44
Speaker 2: another place called nutri Shop. It's nut rii Shop Nutril Shop.
46:51
Speaker 2: They have locations throughout the United States. They're independently owned
46:55
Speaker 2: by nutritionists and health experts. They will let you try
46:59
Speaker 2: before you buy. Get some protein going, get your hydration going.
47:03
Speaker 2: Start journaling, taking notes of what your goals are and
47:06
Speaker 2: what your to do's are for once and your top priority.
47:10
Speaker 3: Must do needs.
47:13
Speaker 2: Get some aromatherapy, Grab a plant, start putting a few
47:17
Speaker 2: plants around and work on your green thumb. Find an app,
47:22
Speaker 2: palming app, journal app, something that's just for you and
47:25
Speaker 2: about you that you can if you're really into the
47:28
Speaker 2: computer or the phone and not pen and paper. Get
47:31
Speaker 2: something smooth like a stone or a fidget spinner, and
47:36
Speaker 2: that will get you on your way to resetting yourself
47:40
Speaker 2: to be your healthy, most best, positive, optimized self. That
47:44
Speaker 2: will help work on setting the stage for improving, decreasing anxiety,
47:48
Speaker 2: decreasing overthinking, racing thoughts. We are here, guys every Thursday,
47:54
Speaker 2: three pm Eastern. I love the calls. I really appreciate
47:57
Speaker 2: the time that you guys spent and listening and tuning in.
47:59
Speaker 3: Today.
48:00
Speaker 2: The show will be broadcast again out on iHeartRadio if
48:03
Speaker 2: you missed, it usually hits Monday Monday Night, so if
48:07
Speaker 2: you want to tune in, all of our episodes are
48:09
Speaker 2: on there. So if you do have a show that
48:11
Speaker 2: you want to hear or see again, you can scroll
48:13
Speaker 2: back all the way back to twenty twenty three. We
48:16
Speaker 2: started in August of twenty twenty three, so we've got
48:18
Speaker 2: lots of great stuff. I so appreciate you guys today.
48:21
Speaker 2: I hope this was helpful for you, and feel free
48:24
Speaker 2: to tune in next week. We are Wellness Uncensored Live
48:28
Speaker 2: with Doctor Patty G. I'm here to help you with
48:31
Speaker 2: all of your mental health and physical wellness questions and needs.
48:34
Speaker 2: It was great to have you on today. I look
48:37
Speaker 2: forward to seeing y'all next week. Have a wonderful weekend.
48:39
Speaker 2: Stay grounded, stay calm, don't let people rattle you, and
48:44
Speaker 2: clean out the toxicity in your life.
48:47
Speaker 3: Talk to y'all next week,