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Filling Mental Health Toolkit Tips Healing Yourself Forward · 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, and welcome in. We are here at Wellness and
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Speaker 2: Censor today. I'm excited to be here with everybody. Welcome
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Speaker 2: back for another exciting show. Each week we come to
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Speaker 2: you with different ideas and solutions and ways to bring
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Speaker 2: information to you that you're not always going to hear
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Speaker 2: or see in the mainstream media. Some of it's very controversial,
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Speaker 2: some of it is just maybe not interesting enough to
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Speaker 2: make the headlines, and other things genuinely could be really
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Speaker 2: helpful for folks, but you know, there's always some bigger
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Speaker 2: story that weighs out. So today I've kind of got
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Speaker 2: a grab bag full of tips and tidbits and tools.
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Speaker 2: I've got some books that I'm going to share and
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Speaker 2: recommend with you that can be really helpful in your
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Speaker 2: journey wherever you might be for mental health wellness. You
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Speaker 2: know you kind of name it's it's a grab bag
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Speaker 2: of things, and so hopefully if you find some of
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Speaker 2: the stuff interesting. You can just call or text in
1:30
Speaker 2: and ask us your questions and we will do our
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Speaker 2: best to provide some good solutions, answers, and things that
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Speaker 2: you just might find really helpful for you. And I'm
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Speaker 2: always big on trying to stir the emotion and stare
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Speaker 2: ideas in your head, so you know, how often do
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Speaker 2: you really take time for you This particular podcast was
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Speaker 2: created after you know it sort of a life and
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Speaker 2: death experience, you know, one where I came to view
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Speaker 2: that if I only had a few short days, weeks
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Speaker 2: or months to live, what am I going to do
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Speaker 2: with it? And I had a process of healing and
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Speaker 2: recovery back in twenty twenty and in that journey, my
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Speaker 2: goal was to make a difference with at least one
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Speaker 2: person every day. Sometimes I called it the one patient
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Speaker 2: every day because I spent a lot of time in
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Speaker 2: hospitals working there in hospital leadership and was also asked
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Speaker 2: to go back complete my doctoral degree, and I said,
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Speaker 2: what more can I do than to get involved in psychiatry,
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Speaker 2: you know, at a doctoral level, And that's when I
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Speaker 2: ended up finishing my degree with a psychiatric nurse practitioner
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Speaker 2: and hence where I found not only a new career,
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Speaker 2: but probably my purpose. And so with the show like this,
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Speaker 2: when I was asked and given the opportunity come into
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Speaker 2: you every week, I'm trying to share and show ways
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Speaker 2: for you to focus on you. The last five years
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Speaker 2: has created such a stir that I see more and
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Speaker 2: more people each and every day that, for whatever the reason,
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Speaker 2: struggle they struggle with such emotion. They struggle with anxiety,
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Speaker 2: they don't know why they're anxious, They struggle with depressive
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Speaker 2: thoughts and feelings. And so for all those things, you know,
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Speaker 2: I try to put together stuff each week that you know,
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Speaker 2: kind of hits on all different levels, all different areas
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Speaker 2: of interest and need. Sometimes we talk about herbal remedies,
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Speaker 2: we talk about supplements. So today it's kind of a
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Speaker 2: grab bag of things. But I want to express express
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Speaker 2: a little bit. You know, why is mental health so important?
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Speaker 2: Why do you have to take just as much care
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Speaker 2: of yourself, hopefully as you do with your body. You know,
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Speaker 2: because when you think about it, you drive a car,
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Speaker 2: you operate a computer, and Lord knows, I am just
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Speaker 2: so not tech savvy that when I can't get my
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Speaker 2: computer to work or do what I need, I go
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Speaker 2: to the computer doctor, and I actually have one called
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Speaker 2: the computer doctor, and so he helps me out and
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Speaker 2: he helps with different things when I don't know where
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Speaker 2: to go and it's something that's related to a program,
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Speaker 2: you know, sometimes I'll reach out to the pro people,
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Speaker 2: But at the end of the day, you go to
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Speaker 2: someone who has more information than you to help you
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Speaker 2: solve your questions, your problems, and maybe to help give
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Speaker 2: you ideas for solutions. Right. So, with psychiatry, the mind
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Speaker 2: is the motherboard, and all symptoms, all things throughout our
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Speaker 2: body are not just separate entities. If you have a
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Speaker 2: gallbladder issue, if you have an appendix issue, if you
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Speaker 2: have an autoimmune issue, if you have a pain or
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Speaker 2: an ache, chances are you can take it back to
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Speaker 2: the nerve root, and from the nerve root take it
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Speaker 2: right up the spinal column to your brain. And there
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Speaker 2: is definitely a connection. Now to what degree, you know,
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Speaker 2: it depends on your situation. But I will tell you,
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Speaker 2: and I guess I'll start kind of with the first
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Speaker 2: book that I often talk about on here, and I
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Speaker 2: share it with my trial group all the time. But
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Speaker 2: it's the body keeps score. The body keeps score. I
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Speaker 2: don't have a picture to post up. But The Body
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Speaker 2: Keeps Score is by a person by the name of
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Speaker 2: Vessel vander Koch. If you just google The Body Keeps
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Speaker 2: Score on Amazon on it's a pretty easy quick find.
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Speaker 2: But Bessel van der Kolp is a physician, MD. And
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Speaker 2: while the first two chapters of this book are pretty technical,
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Speaker 2: it really paints a picture. And I use this a
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Speaker 2: lot with people because how many of you out there
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Speaker 2: have struggled with any kind of situation or issue that
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Speaker 2: you look back, What would your childhood like from the
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Speaker 2: earliest moments. I had a person who was adopted and
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Speaker 2: never really got the feeling and the nurturing of touch
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Speaker 2: because the mom didn't touch the baby. Didn't you know,
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Speaker 2: the baby was handed off and the first five days
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Speaker 2: of life wasn't touched. How deeply do we know that
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Speaker 2: affects us as adults. Well, there's there's some literature to that,
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Speaker 2: there's some study to that, and people really have a
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Speaker 2: lot of good information. What happens if you had, you know,
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Speaker 2: bullying going on as a child, What if your parents
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Speaker 2: weren't together, What if you had sexual abuse, what if
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Speaker 2: you had emotional or physical abuse? Those things shape our
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Speaker 2: brains and how we deal with things as we get older.
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Speaker 2: And if you go fast forward to a young adult
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Speaker 2: and early adult and middle adult life, if you have
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Speaker 2: symptoms that are causing angst, anxiety, low mood, stress, insomnia,
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Speaker 2: inability to concentrate, all those kinds of things, there's usually
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Speaker 2: a route and it's not easy to just band aid
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Speaker 2: over that. Because you can't concentrate, you must have attention deficit.
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Speaker 2: I've shared on other shows like attention deficit discovered in
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Speaker 2: adults is probably less than three four percent of the
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Speaker 2: adult population. And if you were diagnosed as a kid.
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Speaker 2: I just recently had somebody in my office the other day,
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Speaker 2: and while they quickly put her on stimulants and an antidepressant,
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Speaker 2: it was really the depressive thoughts that came because of
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Speaker 2: the unstructured families she had without having a father, a
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Speaker 2: mom who used drugs. Came back and spent time both
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Speaker 2: at the mom or the dad's and was very disruptive, defiant, argumentative,
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Speaker 2: got in trouble, had risky behavior. And then fast forward
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Speaker 2: to adulthood. You know she's like, well, I did use
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Speaker 2: stimulants as a kid, doesn't mean she had add So
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Speaker 2: our past really helps us to connect how to fix
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Speaker 2: our future. Why is mental health so important? You know?
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Speaker 2: And for mental health, I'll just leave you with a
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Speaker 2: couple of thoughts. When you work on your mental health,
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Speaker 2: you can really help to reduce your inner turmoil, your
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Speaker 2: inner stress, or your anxiety. When you address and really
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Speaker 2: focus on how to heal yourself emotionally, you can really
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Speaker 2: have better productivity and you can be more effective in
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Speaker 2: everything else that you do. When you address things in
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Speaker 2: your mental health, you can have a more positive attitude,
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Speaker 2: and you can approach things with a mindset of overcoming
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Speaker 2: and moving on versus a mindset of a victim and defeat.
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Speaker 2: And then the last piece of it is when you
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Speaker 2: focus on your mental health, you can really gain and
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Speaker 2: grow and incorporate a lot of these things for growth
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Speaker 2: in personal development. You know, you can develop better habits,
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Speaker 2: better self care, all those kinds of things. So mental
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Speaker 2: health is equally, if not more important than physical health.
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Speaker 2: And I can't say one without the other because physical
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Speaker 2: health is extremely important. So it's a triangle. And with
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Speaker 2: the triangle your whole overall body, mind, body spirit. You've
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Speaker 2: got to nurture all those categories and you have to
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Speaker 2: train them. You know each one of them needs in cultivation.
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Speaker 2: Sleep is a big one that I work on with patients. Nutrition.
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Speaker 2: You know, stop and think what have you had to
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Speaker 2: eat for the last two or three days, you know?
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Speaker 2: And if you just start mentally adding up the different things.
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Speaker 2: Are you finding that you're getting more protein nuts, grains,
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Speaker 2: and vegetables, or you're having some protein, some carbs, some starches,
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Speaker 2: some fats, you know, and how much food have you had.
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Speaker 2: I can't tell you how many times I talk to people.
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Speaker 2: I don't know how y'all go till eleven, twelve, one
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Speaker 2: o'clock or later in the day without getting something in
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Speaker 2: your belly, even if I'm not hungry. I can tell
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Speaker 2: you the difference in my mental status and my mood
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Speaker 2: and my anxiety level is far better and better managed
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Speaker 2: if I at least take some SIPs of protein and
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Speaker 2: have protein and maybe some water and really fuel the body.
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Speaker 2: I'm fueling the brain. So that's just something to keep
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Speaker 2: in mind, and that's kind of where we start. We
9:26
Speaker 2: may have some time today to touch on some of
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Speaker 2: how the nutriative substances when we do like ivy infusions
9:34
Speaker 2: or supplements to the body can be really helpful. But
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Speaker 2: we'll definitely get to that. Here's a good question for
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Speaker 2: all of you, you know, how can you cultivate more
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Speaker 2: balanced thinking? And why I ask that is because oh,
9:51
Speaker 2: not to be without regard here, but we've got a
9:54
Speaker 2: new little QRS code. If you happen to be on
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Speaker 2: your phone and you want to get more information and
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Speaker 2: especially about Wellness Uncensored my website, you can click on
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Speaker 2: the link and that will take you directly to Patigilliano
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Speaker 2: Wellness dot com and on there you can find all
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Speaker 2: kinds of things. My books are on there, Access to
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Speaker 2: make an appointment with me is on there, and a
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Speaker 2: lot of good blogs that we put out there for
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Speaker 2: just mental health and wellbeing. And some of our shows
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Speaker 2: are actually listed up on there, so if you want
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Speaker 2: to see some actual prior shows, you know, we come
10:27
Speaker 2: to you live like today at three pm Eastern. But
10:31
Speaker 2: if you can use that QRS code, I'm really trying
10:34
Speaker 2: to get up with technology, so more power to all
10:38
Speaker 2: of you that are there. But I'm working on it,
10:39
Speaker 2: working on a new, new and improved stuff for Wellness Uncensored.
10:44
Speaker 2: But so use the QR code if it's convenient, especially
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Speaker 2: if you're if you're stopped at a light, or if
10:49
Speaker 2: you're parked, or if you're home and you want to
10:51
Speaker 2: just pull up more information. It's a great rate way
10:53
Speaker 2: to reach me. We do have some stuff at the
10:55
Speaker 2: bottom you'll see in the toggle screen. Across there's different
10:59
Speaker 2: ways to access and email MAGNOI Behavioral Wellness. There's an
11:04
Speaker 2: office number that you can text. Also, if you have
11:06
Speaker 2: a question, feel free to text in nine oh four
11:08
Speaker 2: three seven seven one one nine six And if you
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Speaker 2: text in, we'll get back with you in twenty four
11:14
Speaker 2: hours and help help you get more information. But cultivating
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Speaker 2: more balanced thinking, you know, explore some of these questions
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Speaker 2: when you think about, you know, how do I balance
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Speaker 2: my thinking when you start to worry, your fret, when
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Speaker 2: you start to think about something. We've talked about the
11:31
Speaker 2: inner and the outer circle. The inner is what do
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Speaker 2: you really have control over? You have control over this,
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Speaker 2: your being, your emotions, your movement, all the things that
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Speaker 2: you just it's about you. But when it goes beyond
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Speaker 2: that to another person, to a situation, to an organization,
11:48
Speaker 2: to anything that's outside of your periphery, that's called an
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Speaker 2: external thing and that's really out of your control in
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Speaker 2: many ways. But what's the worst thing that could happen.
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Speaker 2: Whatever your thoughts are, you can go to the worst
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Speaker 2: case scenario, But how long are you going to stay
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Speaker 2: in the worst case scenario? You want to acknowledge it,
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Speaker 2: and then you want to let it go and go
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Speaker 2: onto what you can control. You know, if you have
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Speaker 2: that worst case scenario, how likely is it your worst
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Speaker 2: case scenario is going to happen. I to patient share
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Speaker 2: something today and she's like, well, I'm getting really anxious.
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Speaker 2: I'm meeting these people in the fifteenth there's some things
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Speaker 2: I want to share. They're my best friends. And I said, right,
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Speaker 2: what's the worst case scenario as well? I'm afraid they
12:28
Speaker 2: may say I have to think about that, or they
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Speaker 2: may not like what I tell them. So that's the
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Speaker 2: worst case scenario, And then how do you prepare yourself
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Speaker 2: for the worst case scenario? But if you talk about it,
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Speaker 2: you have a plan, and that's the worst case scenario,
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Speaker 2: then decide if it's worth doing or not. And if
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Speaker 2: that worst case scenario is going to propel you into fear, anxiety, distress,
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Speaker 2: perhaps maybe you shouldn't do it. And some things you
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Speaker 2: can you can control not doing. Then you have to
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Speaker 2: also think of what's the best thing that can happen.
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Speaker 2: So maybe there's something that you're just thinking and thinking
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Speaker 2: and thinking about, Oh my gosh, what if I don't
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Speaker 2: get the job, What if I don't get this opportunity?
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Speaker 2: What if I don't do this? You've got to shift
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Speaker 2: and go Well, if I'm going to think about the
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Speaker 2: worst case scenario, you got to bring it back to
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Speaker 2: the best And then if you leave that thought after
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Speaker 2: thinking the best case scenario, chances are now you'll feel
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Speaker 2: more comfortable to move on to something else. You can
13:21
Speaker 2: also think about when you're trying to be more balanced,
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Speaker 2: when I've encountered a situation like this before, what happened
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Speaker 2: and think about it. There is passed in our history.
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Speaker 2: And if we know that the last time that we
13:34
Speaker 2: walked across the street in front of moving cars, we
13:37
Speaker 2: got hit, if we are presented with the same opportunity again,
13:40
Speaker 2: I know that's dramatic, but kind of simple, then don't
13:43
Speaker 2: walk out in front of cars. I do have to
13:46
Speaker 2: tell you out here at the beach this time of year,
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Speaker 2: I have people crossing the highway. I'm in a car,
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Speaker 2: they're on foot. The reaction time between foot and a
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Speaker 2: car is dramatic, the car is usually going to win,
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Speaker 2: so be and I question. People can't even use good
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Speaker 2: common sense these days, you know. And while you know
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Speaker 2: it's kind of humorous, I'm serious, like, really think about
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Speaker 2: is it worth taking a big risk? Is it worth
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Speaker 2: doing something that you know probably might not go well?
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Speaker 2: Really think it through. And then the last two points,
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Speaker 2: how to cultivate more balanced thinking. That is what we're
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Speaker 2: talking about on occasions when worries weren't born, you know,
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Speaker 2: out of the situation. How did it feel, meaning how
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Speaker 2: did it feel when you didn't worry? How do you
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Speaker 2: go through each and everything in your day? And if
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Speaker 2: you're not worrying about each and everything in your day,
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Speaker 2: put this one thing in that perspective and go, Okay,
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Speaker 2: what's the worst case scenario, what's the best And don't
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Speaker 2: give it a lot of energy. If you really don't
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Speaker 2: need to go about your day, find fulfillment. And the
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Speaker 2: last thing, think about this because this will tell a
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Speaker 2: lot about how you think, what kind of a thinker
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Speaker 2: you are. If it's possible that I'm having this worry
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Speaker 2: out of habit, what might be a more neutral thought?
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Speaker 2: And I share that because here's the thing right, do
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Speaker 2: you worry just because you're used to worrying. It's a habit, right,
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Speaker 2: We got to break that habit. Nobody needs to worry.
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Speaker 2: And along with that, we have choices and I want
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Speaker 2: to share. I think I have it here. Oh about choices.
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Speaker 2: This is another favorite book of mine. This is the
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Speaker 2: one by Mel Robbins. You know, I hope one day
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Speaker 2: I get to be on the Mail Robins show because
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Speaker 2: I really enjoy her. I talk about her a lot.
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Speaker 2: But this is the book that she put out. It's
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Speaker 2: called Let Them, Let Them by Mail Robin's. I don't
15:34
Speaker 2: know that you'll find this one on Amazon, but it's
15:37
Speaker 2: pretty easy to look up in order, and I haven't
15:40
Speaker 2: found any sale prices on it yet, but you know,
15:42
Speaker 2: Mail Robins kind of puts it all together nicely, and
15:45
Speaker 2: so again, if you're a reader. I'm not sure if
15:47
Speaker 2: it's out on audible yet, but you know, the whole
15:50
Speaker 2: idea is what I'm sharing with you today. There is
15:53
Speaker 2: a better way to live. We spent the last four
15:55
Speaker 2: and a half five years rethinking and refiguring out what
15:59
Speaker 2: our world is like. Here is a lot that we
16:02
Speaker 2: don't know and we can't control. But what we can
16:04
Speaker 2: control is ourselves, our thoughts, our energy, our anxiety, and
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Speaker 2: we need to calm those anxious moments. Down Mail talks about,
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Speaker 2: you know, there's a better way to live, and it
16:16
Speaker 2: really teaches a person how to protect their time and
16:19
Speaker 2: their energy and focus on what matters to you. That's
16:23
Speaker 2: why we do this show every week. It's a way
16:27
Speaker 2: to give you a little fast forward to mental and
16:30
Speaker 2: physical wellness, emotional wellness. So if you don't have time
16:33
Speaker 2: and you want to read the book, she talks about,
16:36
Speaker 2: stop giving your power away and create create a life
16:39
Speaker 2: where you come first your dreams, your goals and happiness
16:43
Speaker 2: and let them is just another example of a lot
16:46
Speaker 2: of the stuff that I like to share. But it's
16:48
Speaker 2: a great book and one of the ones I wanted
16:51
Speaker 2: to share with you. You know, the body Keep Score
16:53
Speaker 2: helps you through emotional pain and trauma, and the Let
16:56
Speaker 2: Them book is just all about finding your best self.
16:58
Speaker 2: So those the two I want to share for now.
17:01
Speaker 2: I've got a couple others before we finish up today.
17:04
Speaker 2: But you know, understanding you, here's the next part. How
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Speaker 2: do you understand you and you're improving your well being?
17:12
Speaker 2: How do you make choices and with choices. How do
17:16
Speaker 2: you sid how do you decide what's perfect and what's
17:18
Speaker 2: not good enough? You know, do you give yourself a break?
17:21
Speaker 2: Do you give yourself grace? Do you give yourself the
17:25
Speaker 2: opportunity to say, yeah, that probably wasn't the best thing
17:28
Speaker 2: I did, but don't lose sleep over it. Move on.
17:31
Speaker 2: How many of you look in your rear view mirror daily?
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Speaker 2: Hopefully many of you don't look in it multiple times
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Speaker 2: a day, but it's common to sometimes look back. Now,
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Speaker 2: we can learn from the past, so looking back is
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Speaker 2: not a bad thing. But when you constantly look back
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Speaker 2: and do the what ifs, or I could have or
17:51
Speaker 2: I should have or I wish I did, that's where
17:54
Speaker 2: you got to break that mirror off and drive, like
17:56
Speaker 2: Thelman Louise down the road and look what's ahead of you.
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Speaker 2: If you look at what's ahead, maybe you'll see the sunrise,
18:04
Speaker 2: maybe you'll see the sunset, maybe you will see the opportunity,
18:09
Speaker 2: maybe you'll breathe a sigh of relief. But look at
18:11
Speaker 2: what's ahead. You can't change what's in the past. You
18:15
Speaker 2: can learn from it, but you can't change it. You know,
18:18
Speaker 2: focus on not focusing on perfection, focus on there's different
18:23
Speaker 2: ways you can handle things and maybe the way things
18:27
Speaker 2: have been handled in the past. You know, you can
18:28
Speaker 2: change how you do something going forward by learning from
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Speaker 2: the past. It doesn't mean because you took the long
18:36
Speaker 2: road and you took a detour that the next time
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Speaker 2: you go out on the highway you can't take the
18:41
Speaker 2: shortcut right because you've learned from the past, and you know,
18:45
Speaker 2: I often tell people to write things down, especially if
18:47
Speaker 2: you're really stuck in worry and angst and anxiety. It
18:52
Speaker 2: is very important. You know, the word journal. It's very underrated,
18:57
Speaker 2: and I brought a few journals because I think some
19:00
Speaker 2: of them have great little things in there. But you
19:02
Speaker 2: write down pros and cons, make a list of pros,
19:06
Speaker 2: make a list of cons. That's one great way to
19:11
Speaker 2: just kind of oh my god, outline or list things
19:16
Speaker 2: that could benefit you. Are things that really aren't on
19:19
Speaker 2: the list, that are too negative, let it go. That
19:23
Speaker 2: would be the con. Whether you write down pros and cons.
19:26
Speaker 2: You can even write down things that stress you, you know,
19:29
Speaker 2: and you can create the journal that I'm going to
19:31
Speaker 2: write down all the things that stress me so I
19:34
Speaker 2: can write solutions next to it of things that help me.
19:37
Speaker 2: Work through those stressors. There's a lot of great ones, especially,
19:41
Speaker 2: I have to say, if you go on to Amazon,
19:44
Speaker 2: and I talk about Amazon and Target, there are some
19:48
Speaker 2: really good ones where you can write. They've already got
19:51
Speaker 2: like little snippets in there of things, so it's already
19:54
Speaker 2: kind of pre filled out. And if they're pre filled out,
19:57
Speaker 2: it's much faster for people that are on the go
20:00
Speaker 2: and don't have a lot of time. Some of the
20:02
Speaker 2: ones that I like, I've gotten off of Amazon and
20:05
Speaker 2: you just put in thoughtful or gratitude journal or great
20:10
Speaker 2: grateful journal, one of the ones that is about gratefulness.
20:15
Speaker 2: You know, can you take a minute to write down
20:17
Speaker 2: how did you take care of yourself today? A good
20:20
Speaker 2: thing that happened today was something I'm grateful for, and
20:24
Speaker 2: then summarize the day with one word. It would probably
20:27
Speaker 2: take you all of not even five minutes to write
20:30
Speaker 2: in there. But you know what's really cool when you
20:33
Speaker 2: write your own book. Your journal is your own book.
20:36
Speaker 2: You can look back and reflect. And I don't know
20:38
Speaker 2: if you guys have ever done this, but I remember
20:40
Speaker 2: back primarily in high school. We were a lot of
20:43
Speaker 2: pen and paperback then, but we had little calendar books
20:46
Speaker 2: and man, we would put everything in the calendar book,
20:48
Speaker 2: and in between classes we would write down different things.
20:51
Speaker 2: We would write down our weekend plans. You know. One
20:54
Speaker 2: of the things I used to do, I'd go ice
20:55
Speaker 2: skating in Chestnut Hill, and I'd be putting down Friday
21:00
Speaker 2: night skating, you know, Saturday night something else. But I
21:04
Speaker 2: found those calendars and it was so funny to look
21:07
Speaker 2: back because I remember some of those moments. But if
21:10
Speaker 2: you create your own journal and use one that's got
21:14
Speaker 2: some prompting questions, I think you will find great growth
21:18
Speaker 2: in using a journal and looking back at it month
21:21
Speaker 2: after month or a year over year, you know. And
21:24
Speaker 2: that's what's so cool about it is if you do
21:26
Speaker 2: those things, you're going to start to set your journey,
21:29
Speaker 2: set the course, and you're going to find that your
21:31
Speaker 2: days are going to become a lot more fulfilling. I
21:33
Speaker 2: know for myself, the transition from some of the work
21:37
Speaker 2: I did in healthcare to private practice and the work
21:41
Speaker 2: that I do now, and some of the volunteering with
21:43
Speaker 2: trauma and even going out and sharing my story with
21:47
Speaker 2: people with my book. We probably should put that up
21:50
Speaker 2: there too, because I haven't talked about that yet. But
21:52
Speaker 2: my book is called they call Me Harriet, and in
21:55
Speaker 2: the book, they call me Harriet. It's on Amazon and
21:59
Speaker 2: you can find it there pretty easily. Yeah, there it is.
22:02
Speaker 2: So for those of you that haven't seen it or
22:03
Speaker 2: haven't heard, it's sort of a personal journal, a personal journey.
22:08
Speaker 2: And while it exposes a lot of things that the
22:11
Speaker 2: general public probably would have never known when on during
22:14
Speaker 2: the pandemic, it gives you good ideas. It gives you
22:19
Speaker 2: good ideas part of why we're here. So you know,
22:22
Speaker 2: take a look look at they call Me Harriet. If
22:24
Speaker 2: you text nine oh four three seven seven one one
22:28
Speaker 2: nine six, I can certainly help you get that book
22:32
Speaker 2: and that information as well. But certainly look at Amazon.
22:35
Speaker 2: You can get it there. And it's also on my website,
22:38
Speaker 2: so if you do use the QR code, you can
22:40
Speaker 2: pull it up and order directly from the website. And
22:42
Speaker 2: you can also if you have questions in the contact
22:46
Speaker 2: me section, just send a question and I'll get back
22:49
Speaker 2: with you within about twenty four hours. So look for
22:53
Speaker 2: a journal. And some people may want to put it
22:56
Speaker 2: in their car, they may want to put it in
22:57
Speaker 2: their bedroom, they may want to put in their bathroom.
23:00
Speaker 2: I find those are the three best places. And if
23:03
Speaker 2: if you're worried about other people picking it up and
23:05
Speaker 2: reading it, then use the words to fit the situation
23:08
Speaker 2: so that only you know what it means. But I
23:11
Speaker 2: wouldn't not do a journal just because you're afraid somebody
23:14
Speaker 2: could find it. I think it's very healthy to put
23:17
Speaker 2: thoughts down on paper. And as long as you're not
23:20
Speaker 2: detailing a dialogue with another person close to you that
23:23
Speaker 2: maybe hurt or offended, you know, it's yours, it's yours.
23:27
Speaker 2: You know, we were kids, we had the one with
23:28
Speaker 2: the little key. You know, get one with the key
23:31
Speaker 2: if that's better for you. Here's another a couple of
23:35
Speaker 2: ways to connect, and I wanted to shift into you know,
23:38
Speaker 2: how do we find our group? How do we get
23:40
Speaker 2: some energy? How do we find the fizz? You know,
23:43
Speaker 2: when was the last time you thought about things? Because
23:46
Speaker 2: I always ask patients what are your hobbies? You know,
23:50
Speaker 2: what what does it mean when I say, you know,
23:52
Speaker 2: what kind of music do you like? Maybe in listening
23:54
Speaker 2: to music is a good way to get reconnected with yourself.
23:58
Speaker 2: I know I always get post when I hear something
24:00
Speaker 2: that's really upbeat. A lot of times I'll do this
24:04
Speaker 2: with my trauma group on Thursdays, and I'll have them
24:06
Speaker 2: stand up and move, let's stretch, let's move, and I'll
24:10
Speaker 2: go so far as to say, let's dance. Put a
24:12
Speaker 2: fun song on, get the juices flowing, and have them
24:16
Speaker 2: really just begin to let go a little bit. You know,
24:20
Speaker 2: the body, the brain, remember it is meant to move.
24:25
Speaker 2: So if dancing, even if only in your own place,
24:29
Speaker 2: makes you feel happy. You know, when you hear a
24:31
Speaker 2: song that brings you joy, move around to it a
24:34
Speaker 2: little bit. Your body likes the movement. Some people may
24:38
Speaker 2: maybe more interested in art, but you've got to find
24:42
Speaker 2: something that you can let your emotions, your creativity, your
24:46
Speaker 2: feel good side flow. Go to an art museum, or
24:49
Speaker 2: get some paint brushes, get some colored pencils, whatever kind
24:53
Speaker 2: of medium you like to use, but rekindle a connection.
24:57
Speaker 2: I'll use the same connection because my next one is work.
25:00
Speaker 2: Find a sporting event. Find the way that you used
25:03
Speaker 2: to interact, maybe on a sports team, or cheering for
25:07
Speaker 2: a sports team, or going to a game for a
25:09
Speaker 2: sports team. But what is the power of the sport.
25:12
Speaker 2: You know, it's exhilarating, it's physical. And if you guys,
25:16
Speaker 2: remember I know I've talked about this on other shows,
25:18
Speaker 2: but I found the best way for me to engage
25:22
Speaker 2: and incorporate activity and working out was if I didn't
25:26
Speaker 2: find it a chore. And I told y'all my favorite
25:28
Speaker 2: class in school in grade school was jim and my
25:32
Speaker 2: favorite activity was recess. And I tell this proudly because
25:35
Speaker 2: you know, you never know where you're going to go
25:37
Speaker 2: when you're eight years old, and you never really you know,
25:40
Speaker 2: when you look back as an adult, you forget to
25:42
Speaker 2: have fun. So find your sport. And for me, the
25:46
Speaker 2: pleasure of having recess first thing in the day, it
25:51
Speaker 2: just starts my day. This morning, I got up, didn't
25:54
Speaker 2: want to have to go as early as I did,
25:55
Speaker 2: but you know, my favorite place to work out is
25:57
Speaker 2: Orange Theory, and it'd gone and killed some classes and
26:01
Speaker 2: they've changed the types of classes around, so I have
26:04
Speaker 2: to fit in the class that fits with their schedule,
26:06
Speaker 2: not mine. So seven fifteen is a bit early for me,
26:09
Speaker 2: but you know what, it's great because then I can
26:11
Speaker 2: still see my patients starting at nine. So I went
26:13
Speaker 2: there first, and that's what I usually do, you know,
26:16
Speaker 2: Tuesdays and Thursdays, I'll go there first and then I'll
26:18
Speaker 2: start my day that set the tone for feeling good
26:21
Speaker 2: and it cascades throughout the rest of the day. I've
26:24
Speaker 2: got good intention, I've got good mindset. I've got good energy,
26:28
Speaker 2: at least I think I do, and it always centers
26:32
Speaker 2: me in the chaos. It also grounds me in the pain.
26:37
Speaker 2: And I use fitness and exercise as a way to
26:41
Speaker 2: release negative energy and also a way to draw positive energy.
26:44
Speaker 2: So again, finding your fizz, whether it be music, dance, art,
26:48
Speaker 2: or sport, those are some ways the other ways you
26:51
Speaker 2: can find you're getting your groove. About drama? Do you
26:56
Speaker 2: like to watch drama? Do you like live drama? Have
26:58
Speaker 2: you gone to the theater? Is it the theater? Is
27:01
Speaker 2: it a show? Is it ballet? Have you ever experienced
27:05
Speaker 2: live drama? It's definitely something that can be very enjoyable
27:09
Speaker 2: and maybe you've never made the time for before. How
27:11
Speaker 2: about writing? We talked about journaling, but how about writing.
27:15
Speaker 2: Have you ever thrown your pen down to try to
27:18
Speaker 2: write a poem? Poems are great because they don't have
27:20
Speaker 2: to necessarily make sense, but at the same time, the
27:24
Speaker 2: way you put the words together, it can be a
27:26
Speaker 2: flow of like a river to you. It can be
27:28
Speaker 2: something very helpful. The last one. We're going to leave
27:32
Speaker 2: this one alone. But engaging in a controversial topic, engaging
27:37
Speaker 2: in something that really makes sense for you that you're
27:40
Speaker 2: knowledge about it. Maybe it's history, you know, maybe you
27:42
Speaker 2: want to get into a good dialogue or a debate
27:44
Speaker 2: with someone. I share the dialogue part because it can
27:49
Speaker 2: be stimulating, but I don't want it to be upsetting.
27:52
Speaker 2: But if you can have a good, healthy dialogue with someone,
27:54
Speaker 2: either engaging in a pro situation, maybe history related, maybe
28:00
Speaker 2: be religion related, maybe something else, but those kinds of things.
28:05
Speaker 2: If you have a good friend, someone that you respect,
28:07
Speaker 2: there is nothing better than sitting down and the hours
28:10
Speaker 2: could go by. It's like a chess game, and you
28:12
Speaker 2: speak of the latest current events, or you speak of
28:15
Speaker 2: a historical thing, or you speak of architecture. I don't
28:19
Speaker 2: know if any of you engage in the show Ancient Aliens.
28:22
Speaker 2: It's one My husband tunes into a lot, and you know,
28:25
Speaker 2: some of the stuff that I listen to, it's interesting.
28:28
Speaker 2: There are definitely connections that I don't quite understand. But
28:32
Speaker 2: who thinks this stuff up? Who goes and explores these things?
28:35
Speaker 2: I mean, these are historians, These are philosophers. These are
28:38
Speaker 2: historians and you know probably scientists too, so you know,
28:43
Speaker 2: explore something. So those are the ways that you can
28:46
Speaker 2: really find your groove, get re engaged, and start taking
28:50
Speaker 2: a fresh look at yourself. Another area that mental health
28:54
Speaker 2: is a great place to go to is really looking
28:57
Speaker 2: at your solitary self. Maybe some of you you are
29:00
Speaker 2: very comfortable in that aloneness, in that alone time. If
29:05
Speaker 2: you are, here's the part that I want you to
29:07
Speaker 2: take the most healthy self care away from. And it's
29:11
Speaker 2: learning to set limits and boundaries with that quietness, that
29:15
Speaker 2: solitary self, that isolating self. If you are critical of yourself,
29:21
Speaker 2: if you are always stressing because you didn't do this,
29:26
Speaker 2: or you didn't do that, or you should have done this,
29:28
Speaker 2: or you should have done that, you have to learn
29:30
Speaker 2: how to turn off the inner critic. You need to
29:32
Speaker 2: set some boundaries. Maybe you do need to critique something,
29:37
Speaker 2: Maybe you do need to go back and look at
29:39
Speaker 2: something that you've done. You know, I'd hate to say it.
29:43
Speaker 2: If you had, like renovated something in your house and
29:46
Speaker 2: it's crooked, there may be a reason to do a redo, right,
29:50
Speaker 2: I get that, But when it comes to yourself and
29:52
Speaker 2: your thoughts, and how you move about through your life.
29:56
Speaker 2: Just be careful not to be too harsh on yourself.
29:58
Speaker 2: That inner critic needs balance. If you do have time
30:01
Speaker 2: for yourself, make sure you're giving yourself time for compassion.
30:05
Speaker 2: Where's the sensitivity about you? Where's the sensitivity about things?
30:09
Speaker 2: That you give yourself a break, let yourself rest. Maybe
30:13
Speaker 2: there's a day that you just take fifteen more minutes
30:15
Speaker 2: and just breathe. What about finding the calm? In finding calm,
30:20
Speaker 2: I often talk to people about really being aware of
30:22
Speaker 2: your senses. Going outside. Put your feet in the dirt,
30:26
Speaker 2: put your feet in the sand, put your feet on
30:27
Speaker 2: the grass, feel the heat, step in the shade, Notice
30:31
Speaker 2: the difference in the temperature against your body. What do
30:35
Speaker 2: you hear? Be still? Can you actually hear the birds?
30:39
Speaker 2: Last night when I was at the office, the sound
30:42
Speaker 2: of the rain was just so loud and intense as
30:45
Speaker 2: it came across the front of the building, and I
30:47
Speaker 2: had a patient in the office, and all of a sudden,
30:49
Speaker 2: I heard this loud squeakle noise, or like a croak.
30:52
Speaker 2: It was a frog, And those frogs get so loud.
30:56
Speaker 2: Just to be still and contemplate is a little creature
31:01
Speaker 2: making a very big noise. How cool is that? So
31:05
Speaker 2: find the calm and then along with your solitude self,
31:09
Speaker 2: your quiet, isolating self, use it as a good introspective
31:14
Speaker 2: time to also sing. Hum. You're good at humming. There's
31:20
Speaker 2: some actually good vibrational stuff that hum. Humming like is
31:25
Speaker 2: very good. To calm and settle your vagus nerve. The
31:28
Speaker 2: vagus nerve runs from the tip of your brain all
31:33
Speaker 2: the way down, all the way down your body, through
31:36
Speaker 2: your spinal cord area, you know, all the way down,
31:38
Speaker 2: and it innervates and touches your diaphragm, your spleen, your liver,
31:43
Speaker 2: all those things. That nerve is so profound in mental health,
31:47
Speaker 2: we often do different skills to quiet and settle the
31:53
Speaker 2: vegas nerve because a lot of times when people get
31:55
Speaker 2: stuck in fight or flight or trauma or anything negative
31:58
Speaker 2: you name it sadness, depression, anxiety, when you can calm
32:02
Speaker 2: that vegus nerve, and we'll do that in one of
32:04
Speaker 2: our episodes. We will work on vegus nerve skills and
32:07
Speaker 2: we can talk more about that too. But look it up.
32:09
Speaker 2: Look up the vegus nerve and how it affects your
32:11
Speaker 2: sympathetic compair sympathetic system. But as you hum, that's one
32:16
Speaker 2: of the skills to kind of settle the vegus nerve.
32:19
Speaker 2: So humming is great, singing is good. It really affects
32:22
Speaker 2: the autonomic nervous system. So just a couple of cool
32:25
Speaker 2: things for you to think about when you work on
32:28
Speaker 2: your inner cell. One of the other areas I wanted
32:32
Speaker 2: to talk about was support. I feel like we've got
32:35
Speaker 2: a we have a thunderstorm, thunderstorm coming in it. All
32:38
Speaker 2: the brightness that I had in here, now it's a
32:41
Speaker 2: little dark. I'm glad I've got a light on. But
32:43
Speaker 2: have you ever just been in a moment in the day.
32:46
Speaker 2: There is nothing better than being still in the moment
32:49
Speaker 2: and a storm coming by. You're in traffic, it's a
32:51
Speaker 2: different story, I get it. But if you're home and
32:53
Speaker 2: you can enjoy the moment, think about all the activity
32:56
Speaker 2: that takes place in a really good summer storm. You've
32:59
Speaker 2: got the human editting a precipitation, the clouds, the thunder
33:04
Speaker 2: will create the thunder, the lightning where you see blips
33:08
Speaker 2: of lightning flash across the sky, and then the rain
33:11
Speaker 2: and the rain comes in a wave or droplets, heavy
33:14
Speaker 2: light drips, whatever it is. I mean, just think of
33:17
Speaker 2: the just the energy about it and just how it
33:20
Speaker 2: goes about the day. Whether you're here or not, it's
33:22
Speaker 2: going to happen. But talking about this, how to repair
33:26
Speaker 2: pillars of support? What are your pillars? What is the
33:29
Speaker 2: support structure for you? What do you think about when
33:32
Speaker 2: you think about pillars? You know their structures, right, they
33:36
Speaker 2: support a structure. When you have your pillars, it's a
33:41
Speaker 2: reinforcement to know that you're settling yourself and trying to
33:45
Speaker 2: get yourself to a steady state. One of the ways
33:48
Speaker 2: to settle your pillar is to take responsibility. Know yourself,
33:52
Speaker 2: know who you are. If you've been busy and you've
33:55
Speaker 2: neglected things, only you know the list of things that
33:58
Speaker 2: maybe you've not focused on, our spent the time on.
34:00
Speaker 2: But let's use that pillar of stability as a responsibility
34:04
Speaker 2: pillar and reprioritize. Make a list. This is where I
34:08
Speaker 2: love different list because you can make it your worksheet
34:11
Speaker 2: for the day, make it a worksheet for the week.
34:14
Speaker 2: And if you put a visual down in front of you,
34:16
Speaker 2: it doesn't matter if you check everything off. It just
34:19
Speaker 2: matters that you are working on it. And why is
34:22
Speaker 2: it important to make a worksheet because we can get
34:26
Speaker 2: very consumed and multitasking. It helps us to make a
34:29
Speaker 2: worksheet so we don't let a lot of things in
34:32
Speaker 2: that we can't control. And try to really let yourself
34:36
Speaker 2: only focus on things that are on your priority worksheet.
34:40
Speaker 2: You have to put some of your ego ish thoughts
34:44
Speaker 2: by the wayside. Try to not move by ego, but
34:48
Speaker 2: move by reaching out, especially if you've neglected something, if
34:51
Speaker 2: you've missed something, be humble. How many of you out
34:55
Speaker 2: there have thought about have I been humbled today? It
34:58
Speaker 2: is very easy to react, it's very easy to take
35:01
Speaker 2: charge for most of us. It's very easy to say, hey,
35:06
Speaker 2: what are you doing? Doesn't work for me? But be
35:08
Speaker 2: humble and say, hey, you know what, I'm really so sorry.
35:11
Speaker 2: I was supposed to reach out to you last week.
35:14
Speaker 2: I got caught up. How are you doing? When can
35:17
Speaker 2: we get together to talk about back? So be humble,
35:20
Speaker 2: but take charge of that and don't let your ego
35:23
Speaker 2: get in the way of you resetting something. Try to
35:25
Speaker 2: avoid blame. Blame is one of those things that how
35:29
Speaker 2: it feels good right, Well, you know they could have
35:31
Speaker 2: called me, well you know they didn't do this. Well,
35:34
Speaker 2: you know what about that? You know that's fine, but
35:38
Speaker 2: is it really taking you back to center? And when
35:41
Speaker 2: you do these things, all the things we've talked about today,
35:44
Speaker 2: way to see how it lowers your stress and how
35:48
Speaker 2: it lowers your anxiety. So avoid blame. And then when
35:52
Speaker 2: you're in conversation with someone else, maybe it's somebody you neglected,
35:56
Speaker 2: maybe it's something you're supposed to do, maybe you have
35:58
Speaker 2: to listen to them say well, well, you know I
36:00
Speaker 2: was waiting for you last week. Listen, listen, and let
36:04
Speaker 2: the other person finish. A lot of times we have
36:07
Speaker 2: people come our way in the day and their triggers
36:09
Speaker 2: for us. I get that a lot. I get a
36:11
Speaker 2: lot of things come my way every day. And if
36:14
Speaker 2: you just augh and listen, then you can quietly and
36:19
Speaker 2: confidently go I hear what you're saying, and then you
36:23
Speaker 2: can still share your valid point. But one let the
36:26
Speaker 2: person finish and listen. We often forget to do this too.
36:30
Speaker 2: But if somebody's really coming at you, or if you're
36:32
Speaker 2: in a hot situation, and maybe you're the person, you're
36:35
Speaker 2: the person who's in the shoes of hell, I'll call
36:38
Speaker 2: it that. Because everything's going wrong this week Hopefully someone
36:42
Speaker 2: will do this for you, but if it's not, you
36:45
Speaker 2: always try to recognize and look at the person and say,
36:48
Speaker 2: I can't imagine what it's like to be in their
36:50
Speaker 2: shoes right now. So the way they're acting, the way
36:52
Speaker 2: they're acting out, we're not going to take it personal.
36:55
Speaker 2: Allows you to listen, it allows you not to have
36:57
Speaker 2: your ego in the way, and it also allows you
37:00
Speaker 2: to go, how can I help you it sounds like
37:02
Speaker 2: you're having a rough week. Then you become not a
37:06
Speaker 2: stressor to the person, but a facilitator, and you don't
37:10
Speaker 2: become stressed because you're not taking on their problem. You're
37:13
Speaker 2: seeing how you can help someone else. It's always good
37:17
Speaker 2: to acknowledge other people and let them know how good
37:19
Speaker 2: you feel about them. So when and where the situation fits,
37:23
Speaker 2: let them. Let another person know how much you appreciate them.
37:27
Speaker 2: When you express gratitude and share loyalty, people tend to
37:32
Speaker 2: take away that shield, take away that barrier, take away
37:35
Speaker 2: that defense mechanism, especially if you lead your entrance into
37:40
Speaker 2: a situation and hey, it's great to see you know
37:43
Speaker 2: you have always been there for me, and I should
37:45
Speaker 2: have followed up last week. I am so sorry, how
37:48
Speaker 2: are you doing? You've hit all all four parameters with
37:51
Speaker 2: that one. Now for yourself, you may have to set barriers.
37:54
Speaker 2: You may have to set barriers for the people or
37:57
Speaker 2: the situation that you're in. But do after you've had
38:01
Speaker 2: the time to listen and reflect, give it the pause,
38:04
Speaker 2: knowledge how helpful the other person or the situation is.
38:08
Speaker 2: But do try to set boundaries because if it's in
38:11
Speaker 2: any one of those ways of a more of a
38:14
Speaker 2: toxic situation or an unhealthy situation, you can do all
38:18
Speaker 2: the listening and rewarding and thanking and being humble, but
38:21
Speaker 2: you may have to set some boundaries, so be sure
38:24
Speaker 2: you can differentiate between the two. The last couple things,
38:28
Speaker 2: just try not to take people for granted. And maybe
38:31
Speaker 2: you've been so busy that you just go, go, go,
38:33
Speaker 2: and you have these expectations to get all these things done,
38:36
Speaker 2: and perhaps is it possible you've stepped on a few people.
38:40
Speaker 2: Try not to take people for granted. And it's a
38:43
Speaker 2: kind of a golden rule, right. Treat people how you
38:45
Speaker 2: want to be treated, and then if you support your pillars,
38:48
Speaker 2: they will become your fortress of how you move forward
38:54
Speaker 2: in your day. And these are all the things that
38:56
Speaker 2: are just so important to help bring you back down
38:59
Speaker 2: to ground, help to de stress, help to calm your anxiety,
39:03
Speaker 2: and it allows you to live a more fulfilling day,
39:06
Speaker 2: and hopefully I have more fulfilling life going forward. I'm
39:09
Speaker 2: going to just touch on a couple other quick things
39:11
Speaker 2: because we are nearly out of time today. But you know,
39:14
Speaker 2: do make sure that in your busy day and you're
39:16
Speaker 2: multitasking and filling out your task list or your planner
39:22
Speaker 2: of your priorities plan and put on their periods of rest. Okay,
39:27
Speaker 2: you've got to make a time for a break. And
39:30
Speaker 2: myself included, you know, I would stack my patients back
39:33
Speaker 2: to back literally every thirty minutes. What I started doing
39:37
Speaker 2: was booking them for twenty minutes and giving myself a
39:40
Speaker 2: ten minute buffer in between to either finish notes, or
39:43
Speaker 2: to breathe, or to go to the bathroom, or to
39:46
Speaker 2: have a protein bar or to drink a protein drink.
39:49
Speaker 2: And I also started putting my patients in a spot
39:53
Speaker 2: where I could set the time of day that I
39:56
Speaker 2: was going to do self care because Patty is a
39:59
Speaker 2: much better person when she goes to Orange Theory than
40:02
Speaker 2: when she doesn't. Because I just know how I am,
40:04
Speaker 2: and if I go, go, go, go go, that energy
40:07
Speaker 2: and positivity can shift into frustration and aggression. So you
40:13
Speaker 2: have to know yourself. And if you don't learn yourself,
40:16
Speaker 2: you know learn ways in which you can cultivate a day.
40:20
Speaker 2: Many of you may say, I don't have time, I
40:22
Speaker 2: have kids, I have work, I've just got too much responsibility.
40:26
Speaker 2: You have to start with fifteen minutes a day. If
40:29
Speaker 2: you can start with fifteen minutes a day, every day,
40:32
Speaker 2: you'll grow it to a half an hour and you
40:34
Speaker 2: can get a lot done in a half an hour.
40:36
Speaker 2: And look, maybe you can't get out to exercise. There's
40:40
Speaker 2: not one patient I have that can get past me
40:43
Speaker 2: with an objection. I've got a computer. You've got a computer.
40:46
Speaker 2: I've got a phone. You've got a phone. You go
40:49
Speaker 2: on YouTube, you wedge that phone up on the back
40:52
Speaker 2: of your car and you do a video. You do
40:55
Speaker 2: a workout video, You dance, stretch, do yoga, whatever takes
41:00
Speaker 2: physical activity. The physical activity that's mindless is very mentally healthy.
41:05
Speaker 2: You can do it anywhere. You can do it in
41:07
Speaker 2: your living room, you can do it in your bedroom,
41:09
Speaker 2: you can do it outside your car, you can do
41:11
Speaker 2: it on a lunch break. Now, some people will to
41:14
Speaker 2: walk around the block of the walk around the building,
41:16
Speaker 2: a couple of blocks around the building, whatever takes. But
41:19
Speaker 2: if you don't do that mindless physical work, I don't
41:22
Speaker 2: care how physical your job is, that's not mindless because
41:26
Speaker 2: you have to focus. So make sure you take that
41:28
Speaker 2: physical mental health break for you. And you can't tell me.
41:32
Speaker 2: I even have one person. I make her do twenty
41:33
Speaker 2: five jumpin jecks three times a day. Since she's been
41:36
Speaker 2: doing her twenty five jumping jecks wherever she is. She said,
41:39
Speaker 2: you know, when I get such a lift, I feel
41:41
Speaker 2: so much better. And that's what we want you to do,
41:45
Speaker 2: you know. And I'll leave you guys with some of
41:47
Speaker 2: this stuff before I jump into the next thing. But
41:48
Speaker 2: balancing is really the difference. When you put balance into
41:52
Speaker 2: your life. You may have to get it a little earlier.
41:54
Speaker 2: You may have to go to bed a little bit later.
41:56
Speaker 2: You may have to shift your priorities. We have got
41:59
Speaker 2: to get you you all to ground to center. When
42:03
Speaker 2: you are balancing, and you're balancing your priorities, always remember gratitude.
42:08
Speaker 2: When I really stop and think about things to be
42:10
Speaker 2: grateful for, I really remember what's important, you know, being
42:15
Speaker 2: here today, being able to do this show. It's a gift.
42:18
Speaker 2: It's something I never did in my career before, and
42:20
Speaker 2: it's something that I feel like if I reach one person,
42:23
Speaker 2: helping a person to make one different choice in their life,
42:25
Speaker 2: to feel better, do more, think of themselves, how to
42:29
Speaker 2: de escalate, where to get help when needed, then it's
42:33
Speaker 2: worth everything you know in the world and wherever you are.
42:38
Speaker 2: You know, why don't you start by writing some things
42:42
Speaker 2: down about what you'd like your life to look like
42:44
Speaker 2: going forward. It starts today and it can be as
42:48
Speaker 2: quick as today or tomorrow. You don't have to worry
42:51
Speaker 2: about what happened this morning. You don't have to worry
42:53
Speaker 2: about what happened last week, last month, last year, or
42:56
Speaker 2: ten years ago. Starting today is where you go forward
43:00
Speaker 2: with gratitude. How do you practice it? You know you
43:03
Speaker 2: breed you be in the moment, Think about your thoughts,
43:06
Speaker 2: Think about what things could you really say you are
43:08
Speaker 2: thankful to the universe for thankful to a family member,
43:11
Speaker 2: thankful to a friend, thankful to an employer. Pick an
43:14
Speaker 2: area a place that you want to focus on, you know,
43:17
Speaker 2: maybe it's friendships, maybe it's your physical health you want
43:20
Speaker 2: to be thankful for. I know that's one of my
43:22
Speaker 2: biggest things. If any of you could have ever seen
43:25
Speaker 2: me August to twenty twenty and to where I am today,
43:29
Speaker 2: there's a really good reason why I'm positive and I
43:32
Speaker 2: will never let anybody beat me down because I have
43:34
Speaker 2: a gift that I'm going to really cherish. But allow
43:37
Speaker 2: yourself to remember some things when you're practicing gratitude that
43:40
Speaker 2: weren't so good, like that moment for me, and be
43:43
Speaker 2: thankful and talk about it to yourself. And the last
43:46
Speaker 2: part of that is to keep a journal in whatever
43:48
Speaker 2: you do. Just remember the best things in life are
43:52
Speaker 2: for things that you can have to enrich your experiences
43:56
Speaker 2: in life and connect connect with others, and these kinds
44:00
Speaker 2: of things don't have to cost a lot of money.
44:02
Speaker 2: You know, a lot of the stuff I talked about
44:04
Speaker 2: today is all about finding yourself, making some list or
44:08
Speaker 2: making a schedule, not overbooking yourself, being in the moment,
44:12
Speaker 2: being humble, listening to others before reacting, and taking care
44:17
Speaker 2: of you. That's what we're about. So I want to
44:20
Speaker 2: leave you guys with this. Lots more we're going to
44:23
Speaker 2: talk about next week, but make time for you. You
44:26
Speaker 2: need to reach us, you can always look us up
44:28
Speaker 2: on our QR code that's up at the top of
44:30
Speaker 2: the screen, and you can reach out to me for
44:32
Speaker 2: questions or any help you might need. You can get
44:34
Speaker 2: our books there on that website as well, and if
44:38
Speaker 2: you need to reach us by text, it's nine oh
44:40
Speaker 2: four three seven seven one one six and look going
44:44
Speaker 2: into the fourth of July weekend, take the weekend to
44:47
Speaker 2: find your best self. Give yourself a moment, give yourself
44:51
Speaker 2: a break, enjoy the moment, enjoy the rich history and
44:54
Speaker 2: knowing that we have a choice, and our choices we're
44:57
Speaker 2: going to make today are based on things that we've
44:59
Speaker 2: learned from the We may not necessarily want to repeat
45:02
Speaker 2: in the past. The things that we've learned from that
45:04
Speaker 2: have taken us to great places, we want to recognize
45:07
Speaker 2: and make moments. Put them in a journal, share them
45:11
Speaker 2: with your children, share them with others that you love,
45:14
Speaker 2: make the most of every day. We're here for you
45:16
Speaker 2: at Wellness Uncensored, and I want to thank all of
45:18
Speaker 2: you for your listenership and your questions and the folks
45:22
Speaker 2: that have reached out to us in the past, and
45:24
Speaker 2: please keep your questions coming we'll be with you next Thursday,
45:28
Speaker 2: three pm Eastern. I look forward to talk with you
45:30
Speaker 2: guys and have a wonderful holiday weekend. God bless America
45:34
Speaker 2: and thanks for all you do. See y'all soon