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Stress Busters and the New Year Solutions · Wellness Uncensored

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  Speaker 1: Any health related information on the following show provides general
• 0:03
  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.
• 0:09
  Speaker 1: Always consult your physician before beginning any new diet, exercise,
• 0:13
  Speaker 1: or treatment program.
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  Speaker 2: Hey, good afternoon, and welcome back to another episode of
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  Speaker 2: Wellness Uncensored. I am your host. My name is now
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  Speaker 2: doctor Patty G. And I'm a psychiatric nurse practitioner. We
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  Speaker 2: are in our third season here and just the topics
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  Speaker 2: I think are always very down to earth, sometimes provocative,
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  Speaker 2: but always interesting. And if you are tuning in now
• 0:54
  Speaker 2: and you want to catch a rebroadcast, you can always
• 0:57
  Speaker 2: catch what we talk about if you're not able to
• 0:59
  Speaker 2: jot things down on iHeartRadio. So feel free to look
• 1:02
  Speaker 2: us up there at Wellness Uncensored with Patty G. So
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  Speaker 2: we alllcome to another day. We are here in the
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  Speaker 2: month of January, and our focus has really been on
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  Speaker 2: moving forward with the New year goals resolutions. A lot
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  Speaker 2: of times folks tell me I don't want to do
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  Speaker 2: any more resolutions because it's hard, right, you know. We
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  Speaker 2: set out with the best intentions. Myself, I struggle because
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  Speaker 2: people crowd the gyms. For the first time, I've had
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  Speaker 2: to be on the waiting list when I want to
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  Speaker 2: try to go to a class at Orange Theory. And
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  Speaker 2: so now I've learned to fight all the New Year's
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  Speaker 2: Resolution resolution people, and I've booked ahead my classes, so
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  Speaker 2: look out because I'm not going to be stopped in
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  Speaker 2: doing my workouts. And even early in the morning, I've
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  Speaker 2: thought for sure, I mean, who gets up at five am?
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  Speaker 2: There's people that actually get up, and God bless them,
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  Speaker 2: they're in there doing the five am class. I can
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  Speaker 2: barely drag myself to the six am class. But when
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  Speaker 2: the six am class is full, I'm on the wait list.
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  Speaker 2: Something's just a miss. And so I had to take
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  Speaker 2: take the bull by the horns. And I've got myself
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  Speaker 2: all pre books so that i don't have to be
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  Speaker 2: in the clamor of worry in the morning, am I
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  Speaker 2: going to get in or not? And so plan ahead
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  Speaker 2: and starting with January, since it's the beginning of a
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  Speaker 2: new year, I wanted to talk to you about some things
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  Speaker 2: to get in the habit of breaking. You know, the
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  Speaker 2: beginning of the year is a great time, unfortunately, to
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  Speaker 2: plan to get your taxes done. Last year, I got
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  Speaker 2: my tax is done early for the first time probably
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  Speaker 2: and I don't know how many years. And I'm still
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  Speaker 2: waiting for my return, which is now costing the irs money.
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  Speaker 2: So that's kind of fun because I'm not sure how
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  Speaker 2: much they pay on the dollar. But hey, if I
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  Speaker 2: get a few more bucks out of the deal at
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  Speaker 2: the end of the day, I will get it. But
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  Speaker 2: plan ahead, start getting your tax documents ready, start getting
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  Speaker 2: things ready to try to help you do a better
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  Speaker 2: job of procrastination elimination this year. You know where you
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  Speaker 2: can find pockets of time? I always talk to folk
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  Speaker 2: about you know where do you find time? To Start
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  Speaker 2: cleaning out the cobwebs, start organizing closets, start clearing out
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  Speaker 2: the clutter so when spring comes you can have a
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  Speaker 2: fresh clean and you can start enjoying the warmer weather,
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  Speaker 2: the longer daylight, those kinds of things. But today I
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  Speaker 2: wanted to talk about two interesting topics, and again being
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  Speaker 2: in the spirit of mental health and wellness, thoughts of
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  Speaker 2: folks that are always having to be productive. Sometimes I
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  Speaker 2: fall into that category. So this was a message for
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  Speaker 2: myself too when I was putting it together. And then
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  Speaker 2: have you all heard the word rumination. So if you've
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  Speaker 2: heard about it, you know what it is. If you haven't,
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  Speaker 2: it's just where you keep you're on a cycle, almost
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  Speaker 2: as if you keep replaying a tape in your head,
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  Speaker 2: and that can become very destructive to your mental health.
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  Speaker 2: Overproductivity can be too. But those are the two areas
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  Speaker 2: that we're going to focus on, and we'll sprinkle in
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  Speaker 2: some nutritional tips. Yeah, let's jump into our little what
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  Speaker 2: do you want to call it? My handout for the day?
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  Speaker 2: Can you make that big? Yeah? That's good. So here's
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  Speaker 2: what mental overload may look like. And so if you're
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  Speaker 2: driving and you can't see the screen, I'm just going
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  Speaker 2: to kind of read through it. But if you're feeling
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  Speaker 2: tired but restless, it might be because your nervous system
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  Speaker 2: just hasn't had space to settle. We're going to talk
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  Speaker 2: about that nervous system overload. And how about if you're
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  Speaker 2: feeling just overthinking about the small things, perhaps your thoughts
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  Speaker 2: haven't been organized or released. And then if you're feeling
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  Speaker 2: emotionally flat or numb, it might be because you've been
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  Speaker 2: coping instead of processing. And if you're feeling struggling to focus,
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  Speaker 2: it might be because your brain is on overload, not unmotivated,
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  Speaker 2: and maybe not attention deficit disorder. It could be a
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  Speaker 2: lot of things. You know, mental wellness we talk about
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  Speaker 2: isn't about pushing harder. It's about having the right kind
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  Speaker 2: of support where you are. And it leads me to
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  Speaker 2: some discussion because this time of year we get inundated
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  Speaker 2: with patients, and I can appreciate when people come in
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  Speaker 2: with suggestions of why they're feeling the way they're feeling,
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  Speaker 2: or hey, here's my symptoms I think I have and
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  Speaker 2: you fill in the blank. But what's really hard is
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  Speaker 2: when you come in and you're looking for help, but
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  Speaker 2: you also bring your own solutions. That tells me that
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  Speaker 2: you're not quite ready for someone else to help guide you.
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  Speaker 2: And that's one of the best ways to know if
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  Speaker 2: you're ready to really reach out and have someone guide
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  Speaker 2: you or help you, whether it be a mentor or
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  Speaker 2: a therapist or a psychiatrist, whatever the case may be.
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  Speaker 2: The best way to know you're ready for help is
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  Speaker 2: when you don't have all the answers. When you start
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  Speaker 2: to come up and you say to yourself, you know,
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  Speaker 2: I don't know what to do, I don't know why
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  Speaker 2: I'm so tired. I don't know why I'm this I
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  Speaker 2: don't know why I feel this way. I don't know
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  Speaker 2: why I'm so in I don't know why I keep
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  Speaker 2: thinking and thinking and overthinking. So just a quick little,
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  Speaker 2: you know, mental overview of what mental overload looks like
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  Speaker 2: and if you might be one of those folks. You
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  Speaker 2: also have to do in a realistic assessment of how
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  Speaker 2: much can you actually do in a day. And we
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  Speaker 2: have people now that I swear, they come in and
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  Speaker 2: they're they're just convinced I've got attention deficit. I need
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  Speaker 2: a stimulant. I need to be able to do more
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  Speaker 2: in a day. I've got too many things to do
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  Speaker 2: and I can't seem to get anything done. And then
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  Speaker 2: we start to break it down. And while respective to
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  Speaker 2: attention deficit, there's just a couple things to keep in mind.
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  Speaker 2: The first off, attention deficit either attention deficit with hyperactivity
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  Speaker 2: or attention deficit that's primary primarily in attention are mainly diagnoses.
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  Speaker 2: First of all, they're just a diagnosis code, and you
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  Speaker 2: are more than a diagnosis code. A lot goes into it,
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  Speaker 2: and although people can have symptoms, it doesn't really mean
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  Speaker 2: you are truly all all that, or you could be
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  Speaker 2: a combination of things. And so a quick primer to
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  Speaker 2: help you and those of you who come to see
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  Speaker 2: people for professional guidance. If you do have symptoms that
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  Speaker 2: are lack of concentration, lack of focus, overthinking, worry, can't
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  Speaker 2: sleep at night, poor appetite, easy distractability, unable to sit down, fidgety,
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  Speaker 2: that could very well be symptoms of attention deficit or
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  Speaker 2: at tension deficit with hyperactivity. Less than four percent of
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  Speaker 2: the adult population typically is diagnosed with attention deficit, nor
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  Speaker 2: does it maintain into adulthood because it's usually an immature
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  Speaker 2: or slower responding brain, and it's usually because of some
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  Speaker 2: things that factor into attention deficit like low magnesium, low iron,
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  Speaker 2: or nutrition choices as a child building the brain into adulthood.
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  Speaker 2: And while again you know, not everyone fits this example,
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  Speaker 2: but we've learned a lot over the years, especially even
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  Speaker 2: as it's up and coming with all the information that's
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  Speaker 2: out there, is it not possible that you could not
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  Speaker 2: be overstimulating or oversaturating your brain or your body with
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  Speaker 2: one too many types of medications. And I kind of
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  Speaker 2: segue into that because oftentimes I'll have someone who feels
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  Speaker 2: they can't get things done, they can't accomplish anything, their
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  Speaker 2: focus is poor, they've got a lot of anxiety. And
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  Speaker 2: how many patients come rolling in a lot of times
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  Speaker 2: from primary care or somebody who just hasn't really take
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  Speaker 2: the time to dig into their underlying symptoms or symptoms
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  Speaker 2: that started in childhood or early teenage or early adult years.
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  Speaker 2: And not only are they on a stimulant, they're also
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  Speaker 2: on a medication to sedate them. And neither of the
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  Speaker 2: two should be combined together. That will take us back
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  Speaker 2: to the seventies with uppers and downers. It's just a
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  Speaker 2: more modern way of putting you on a stimulant and
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  Speaker 2: a benzo diazepine to rev you up and put you
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  Speaker 2: to sleep. So I say that sort of tongue in cheek,
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  Speaker 2: but I want you to understand you should give great
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  Speaker 2: caution when you're on these types of medications that are
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  Speaker 2: habit forming, they become addictive to the body. You know,
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  Speaker 2: no one out there goes and gets a prescription with
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  Speaker 2: the intention of being on something that's habit forming. They
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  Speaker 2: want help. But what I have found more than less
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  Speaker 2: is that it's so quick and easy to see a
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  Speaker 2: patient every five, ten, fifteen minutes, and here's a pill,
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  Speaker 2: here's a pill, here's a pill. When if you take
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  Speaker 2: the time to do some careful analysis and you look
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  Speaker 2: at where where there's symptoms and their habits and their
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  Speaker 2: patterns have developed from, you're going to find a root cause.
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  Speaker 2: And all the symptoms I've just described oftentimes come from
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  Speaker 2: something underlying, and it's kind of the chicken or the
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  Speaker 2: egg principle. A lot of times folks will say, well,
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  Speaker 2: you know, my attention deficit is causing my anxiety. Many
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  Speaker 2: times it's quite the opposite. And then when you find
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  Speaker 2: out that you've got anxiety or anxiety and this attention deficit,
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  Speaker 2: when you really get to the root, there's often usually
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  Speaker 2: a host of problematic childhood behaviors or occurrences that have
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  Speaker 2: factored into the development and the structure of the brain
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  Speaker 2: and people's coping mechanisms, people's triggers, and how we dampen
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  Speaker 2: down or we band aid over those responses out of
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  Speaker 2: self preservation. You know, the brain does a really good
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  Speaker 2: job of putting our body in homeostasis. We've talked about
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  Speaker 2: all those things through many of the podcasts that we've
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  Speaker 2: done about trauma and different things, but at the root,
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  Speaker 2: we've got to get to the root and figure out
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  Speaker 2: what those things are. For today, I want to talk
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  Speaker 2: about just constant productivity. And if you're stuck in the
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  Speaker 2: loop of constant productivity, you think about a few of
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  Speaker 2: these points. You know, think about today where we are
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  Speaker 2: with technology, the machines and processes. Information comes faster than light,
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  Speaker 2: and we as human beings that are very smart and
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  Speaker 2: our brains are very intelligent to process things quickly. You know,
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  Speaker 2: we're expected to keep up. But there has to be
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  Speaker 2: a rational balance between a human versus a machine, and
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  Speaker 2: you have to have at least, in my humble opinion,
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  Speaker 2: a little more quality than just operating like a machine.
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  Speaker 2: But many people feel guilty that they're not pushing themselves enough.
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  Speaker 2: A lot of people will say that, you know, the
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  Speaker 2: common mindset is that unless I'm being productive, I'm just
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  Speaker 2: taking up space. Some folks have shared that, you know,
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  Speaker 2: when they're old enough to get a job and they work,
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  Speaker 2: they find that they fill their days off working and
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  Speaker 2: also working to try to build a career. A career
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  Speaker 2: being creative or doing things that's always reliant on constant movement,
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  Speaker 2: constant motion, constant thinking. When have you ever taken the
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  Speaker 2: time to just be still, so, you know, looking at
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  Speaker 2: what are your problems or your your stressors might be.
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  Speaker 2: If you're feeling stressed, overworked, mind is racing, you're caught
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  Speaker 2: in a loop. Are you constantly moving? When was the
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  Speaker 2: last time you sat just by yourself to just be.
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  Speaker 2: We've talked about that a lot too, with using your
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  Speaker 2: senses to ground and grounding is one of the ways
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  Speaker 2: to find a way to just be. When folks struggle
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  Speaker 2: with anxiety and depression, even symptoms of bipolar and even
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  Speaker 2: bipolar can be grossly over diagnosed because a lot of
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  Speaker 2: times it's not just being happy and sad or moody
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  Speaker 2: and happy, or negative and positive. The blend of those
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  Speaker 2: sometimes is you're just really sad, and when you start
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  Speaker 2: to feel better for an hour or a day or two,
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  Speaker 2: people go, oh, you're bipolar because you're you're happy today.
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  Speaker 2: You're not usually like this, But when you take enough
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  Speaker 2: time to slow down, pay attention to your inner voice,
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  Speaker 2: you can kind of really look at yourself and find
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  Speaker 2: out why are you being so critical? What negativity are
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  Speaker 2: you experiencing? Do you put things into perspective and think, well,
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  Speaker 2: you'll never be happy, You're not good enough. The thought
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  Speaker 2: of meditating is that something that you've ever contemplated. Thoughts
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  Speaker 2: that people have in their mind oftentimes run so cyclically
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  Speaker 2: like a tornado and it just spirals either up out
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  Speaker 2: of control or down into a rabbit hole. So some
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  Speaker 2: of these things we're going to talk about, think about
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  Speaker 2: social media. I've got a parent and a child that
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  Speaker 2: I'm seeing right now, and I just love and applaud
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  Speaker 2: she has taken away the daughter's cell phone because she's
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  Speaker 2: aware and she's seeing how social media is affecting her
• 13:41
  Speaker 2: child's life. And this little gal's just about to approach
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  Speaker 2: middle school, she's in fifth grade. And how often do
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  Speaker 2: we find issues and problems of today are often caught
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  Speaker 2: up in the unrealistic world of social media otherwise known
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  Speaker 2: as social drama. And it's amount, you know, there's things
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  Speaker 2: I don't even know how to put on a TikTok video,
• 14:04
  Speaker 2: and I'm sure some of them are very helpful, but
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  Speaker 2: you get caught up in it, and before you know it,
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  Speaker 2: you're scrolling and scrolling and scrolling and scrolling. Your mind
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  Speaker 2: even though you're sitting there calmly is racing from subject
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  Speaker 2: to subject to subject to subject. And when you see
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  Speaker 2: that people are liking certain posts or putting in messages
• 14:24
  Speaker 2: from certain posts, you know, your brain becomes triggered, and
• 14:28
  Speaker 2: it's almost if it's like a reward mechanism. And then
• 14:32
  Speaker 2: if your comments are liked or people add to your comments,
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  Speaker 2: or if people don't like your comments, and then you're
• 14:38
  Speaker 2: triggered in a negative way to want to respond as
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  Speaker 2: if who really cares? Right, and not to sound non empathetic,
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  Speaker 2: but if I put out there that I don't like
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  Speaker 2: the fact that the roads are so crowded nowadays, or
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  Speaker 2: I don't like something, who really cares? And if you
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  Speaker 2: say it to your friends or you say it to
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  Speaker 2: family members, that's fine. It can be a topic of conversation.
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  Speaker 2: It can be pleasant com conversation or a good debate.
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  Speaker 2: But folks get so empowered and so triggered on some
• 15:05
  Speaker 2: of these sites. What is the end game? And all
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  Speaker 2: it does is stimulate and overstimulate the brain. So cutting
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  Speaker 2: down on the distraction of social media, I think is
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  Speaker 2: extremely important to cut down on some of your overproductivity,
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  Speaker 2: the obsession. It has to happen now, and how many
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  Speaker 2: of us are caught up. You know, I left the
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  Speaker 2: world of corporate healthcare because everything was a crisis, everything
• 15:30
  Speaker 2: was a deadline, and I used to prioritize and process
• 15:34
  Speaker 2: and I had to start saying, not just to myself,
• 15:37
  Speaker 2: but to a lot of the people on my team,
• 15:39
  Speaker 2: everything can't be an emergency. Everything can even emergencies have
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  Speaker 2: to be prioritized. And so why does everything have to
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  Speaker 2: be done at the moment, within the hour, within the day.
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  Speaker 2: There is something to be said for slowing down the wheel.
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  Speaker 2: So look at the obsession that I've got to go now.
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  Speaker 2: I've got to get this done. I've got to make
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  Speaker 2: my purchase online, I've got to do this. I've got
• 16:02
  Speaker 2: to do that. I've got to check my email, my voicemail,
• 16:05
  Speaker 2: my cell phone, my text messages, my laptop, B this,
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  Speaker 2: my that. Just hearing that doesn't that escalate you a
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  Speaker 2: little bit? It certainly does me. And I'm learning myself
• 16:16
  Speaker 2: how to process things differently. You know, all this has
• 16:21
  Speaker 2: become in the last twenty years or so twenty five years.
• 16:25
  Speaker 2: Why is it that you have to always be doing something?
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  Speaker 2: And I want you to contemplate this. What could you
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  Speaker 2: do if you were to do nothing and you have
• 16:34
  Speaker 2: to start small, pick one small time in the week
• 16:37
  Speaker 2: that you can just cultivate a good hour or two
• 16:39
  Speaker 2: to just be. When you step away from some of
• 16:43
  Speaker 2: these constant immediate gratification needs of getting things done, you
• 16:47
  Speaker 2: will start to develop a very joyous place of trainquility
• 16:52
  Speaker 2: and you may not want to step back from that,
• 16:54
  Speaker 2: but we do have to get into the world of
• 16:57
  Speaker 2: things that you have to get done. I honestly think
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  Speaker 2: there's an opposite to that. And if you'll humor me
• 17:03
  Speaker 2: in the thought, have you ever met someone who just
• 17:06
  Speaker 2: really doesn't have a care in the world. You're very
• 17:09
  Speaker 2: low EBB, very low speed. You really can't get them
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  Speaker 2: to do anything. Not quite sure if they hold a
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  Speaker 2: job or an interest in being in society, but they
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  Speaker 2: basically just are and somehow they are surviving, but they're
• 17:22
  Speaker 2: probably not thriving. And what my goal for all of
• 17:26
  Speaker 2: you to take away from this is to really, how
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  Speaker 2: do you thrive to be your best self? So there's
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  Speaker 2: a difference between doing and being, And when you think
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  Speaker 2: about you know, what's the difference doing and being? You
• 17:39
  Speaker 2: really have to take yourself away and just be quiet
• 17:43
  Speaker 2: for a moment or two, probably a few and just
• 17:47
  Speaker 2: really think about what's going on. Like if I actually
• 17:50
  Speaker 2: stopped and this is what I did, maybe this will
• 17:52
  Speaker 2: help some of you. But I stopped and I just
• 17:55
  Speaker 2: stood in a room and I thought about I haven't
• 17:58
  Speaker 2: really paid attention to it because you know, you're in
• 18:00
  Speaker 2: your house. You're in there for a number of years.
• 18:02
  Speaker 2: But sometimes a room needs a little refresh. Well, just
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  Speaker 2: like our room in our house, sometimes our brains need
• 18:09
  Speaker 2: a little refresh and just reflect around you. Maybe you
• 18:14
  Speaker 2: need to move some things out. Maybe there's clutter, Maybe
• 18:17
  Speaker 2: you need a new new paint job. Maybe you need
• 18:20
  Speaker 2: to clean up a pile of papers. Maybe you just
• 18:24
  Speaker 2: need to change the room to make it more functional
• 18:26
  Speaker 2: for you. You know, how many of you have a
• 18:28
  Speaker 2: dining room and when was the last time you had
• 18:30
  Speaker 2: dinner at the dining room table? Now, maybe some of
• 18:33
  Speaker 2: you use your dining room a lot. I don't. It's
• 18:35
  Speaker 2: like a collector's piece. I've got some favorite things in there.
• 18:39
  Speaker 2: It's always set up, it's needed clean and I could
• 18:41
  Speaker 2: have dinner there on a moment's notice, but I really
• 18:43
  Speaker 2: don't do a dinner party. So you know, I contemplated,
• 18:46
  Speaker 2: what else could this room look like? I thought of
• 18:48
  Speaker 2: making it more of a zen meditation kind of relaxing
• 18:52
  Speaker 2: room to just be. So it's things like that. When
• 18:55
  Speaker 2: you think about mindfulness, you know, mindfulness is a very
• 19:00
  Speaker 2: thing to put into practice. There's a lot to be
• 19:02
  Speaker 2: said for using positive affirmations, positive thoughts, and making mindfulness
• 19:10
  Speaker 2: really a daily activity. You can do mindfulness in your
• 19:13
  Speaker 2: car before you get out of work. You can do
• 19:15
  Speaker 2: mindless when you get into your car before you come home.
• 19:19
  Speaker 2: You can do mindfulness when you get up in the morning,
• 19:21
  Speaker 2: allowing some time because most of us are up and
• 19:24
  Speaker 2: off to the morning activities. Or maybe you do mindfulness
• 19:28
  Speaker 2: just before you go to sleep at night to really reflect.
• 19:31
  Speaker 2: And when you do mindfulness, I always encourage people use
• 19:35
  Speaker 2: a guide of some sort, because otherwise, if you're not
• 19:38
  Speaker 2: good at it, you'll sit there, you'll think about it,
• 19:41
  Speaker 2: and then you'll go, oh, this doesn't work. I'm not
• 19:43
  Speaker 2: getting anything. So there's cards, there's journals, there's different things.
• 19:48
  Speaker 2: And I have to say Amazon is instant gratification. But
• 19:53
  Speaker 2: to that note, if you just got a positive affirmation card,
• 19:57
  Speaker 2: ooh we are in the sunlight. There we go a
• 20:00
  Speaker 2: positive affirmation card. Gratitude cards use them as ways to
• 20:05
  Speaker 2: self coach your behavior, and if you put the little
• 20:10
  Speaker 2: gratitude cards and things either by your nightstand, buy your
• 20:14
  Speaker 2: coffee pot. While you're pouring coffee, flip over a gratitude
• 20:18
  Speaker 2: card and use that as your reflection for the day,
• 20:21
  Speaker 2: maybe to help you stay grounded. If you're really in
• 20:24
  Speaker 2: and out of your car a lot, put the gratitude
• 20:27
  Speaker 2: cards in that little handy dandy square or rectangular spot
• 20:30
  Speaker 2: that usually fills up with junk or change, and put
• 20:33
  Speaker 2: your reflection card there and just use that as a
• 20:35
  Speaker 2: way to keep yourself in the spirit of something positive.
• 20:39
  Speaker 2: The other piece to slowing down and making your productivity
• 20:44
  Speaker 2: manageable is to practice the art of awareness. When you're aware,
• 20:48
  Speaker 2: it's when you're using your senses. And I want to
• 20:51
  Speaker 2: talk about the census for just a second. You know,
• 20:53
  Speaker 2: when you put your phone away, take out your earpiece,
• 20:56
  Speaker 2: your bluetooth, whatever, you know, just take a few slow,
• 20:59
  Speaker 2: deep breaths and look around. Have you ever really been
• 21:02
  Speaker 2: aware of your surroundings? And maybe step outside. How often
• 21:07
  Speaker 2: do you leave your building that you work in during
• 21:10
  Speaker 2: the day, if you work at home, step outside, go
• 21:13
  Speaker 2: see what's going on outside, and just breathe, use your senses, smell,
• 21:18
  Speaker 2: smell things that you might not have taken the time
• 21:20
  Speaker 2: to smell before. I chuckle, because I do mean fresh
• 21:25
  Speaker 2: and positive things, you know, flowers, roses, the smell of
• 21:29
  Speaker 2: the salt air, or the trees, things like that. But
• 21:32
  Speaker 2: if you've gotten thoughts that creep into your head and
• 21:34
  Speaker 2: their negative process them, think about those negative thoughts and
• 21:39
  Speaker 2: make a plan for them. Maybe you step outside and
• 21:42
  Speaker 2: you say, oh, my gosh, haven't I haven't paid this
• 21:45
  Speaker 2: bill or I haven't called a loved one in a
• 21:47
  Speaker 2: long time? Okay, make a note of it, and make
• 21:50
  Speaker 2: a note that that's something that's in the back of
• 21:52
  Speaker 2: your mind. It's something that you probably should put into
• 21:55
  Speaker 2: a priority to take care of either later that day
• 21:58
  Speaker 2: or within the next twenty four hours. And it's not
• 22:00
  Speaker 2: a bad idea. If you've got your phone and we
• 22:02
  Speaker 2: all are using them so much, open up the memo section.
• 22:07
  Speaker 2: Start using that as a way when you pause and
• 22:10
  Speaker 2: you go outside or you step somewhere, if you do
• 22:13
  Speaker 2: think of some things that perhaps you've forgotten about, it's
• 22:17
  Speaker 2: a great way to make some notes to help yourself
• 22:19
  Speaker 2: be more productive in a peaceful but a planned way
• 22:23
  Speaker 2: going forward. The other piece to this is practicing mindfulness
• 22:28
  Speaker 2: to reduce anxiety. And we're going to talk a little
• 22:31
  Speaker 2: bit more about anxiety in just a second. But when
• 22:34
  Speaker 2: you do nothing, how do you practice to do nothing?
• 22:37
  Speaker 2: That's where mindfulness comes in. And it's just a way
• 22:41
  Speaker 2: to put yourself in a quiet spot, find a way
• 22:44
  Speaker 2: or find a place that's good for you and put
• 22:48
  Speaker 2: yourself in a different tense. If you're sitting in a chair,
• 22:52
  Speaker 2: sit on the floor. If you're standing, do some stretches
• 22:55
  Speaker 2: and then sit on the floor, sit down in a chair.
• 22:58
  Speaker 2: If you're in a room, turn your body to look
• 23:00
  Speaker 2: out the window. If you're inside, try to go outside.
• 23:05
  Speaker 2: And instead of filling your time when you're not at
• 23:08
  Speaker 2: the tasks you have to do work, taking care of
• 23:12
  Speaker 2: the kids, driving here or there, try to look at
• 23:15
  Speaker 2: some of the tasks that we all do with, you know,
• 23:18
  Speaker 2: laundry projects, projects at home, and look at putting them
• 23:22
  Speaker 2: together on a more of a task schedule. You know,
• 23:26
  Speaker 2: like maybe Saturdays from two to four we do projects
• 23:29
  Speaker 2: around the house. We get the laundry done, but maybe
• 23:32
  Speaker 2: from ten to twelve we enjoy the outdoors, we take
• 23:35
  Speaker 2: a walk in the neighborhood, We do you know, things
• 23:38
  Speaker 2: that are more relaxable and meditative. Your time planned for
• 23:42
  Speaker 2: yourself in this mindfulness is equal to or more important
• 23:47
  Speaker 2: than getting a load of laundry done or running off
• 23:50
  Speaker 2: to the next event. You really need to incorporate to
• 23:54
  Speaker 2: do nothing time into your daily routine. You know, this
• 23:58
  Speaker 2: is time away from the daily. If you've got twenty
• 24:01
  Speaker 2: four hours in the day, and we need seven hours
• 24:04
  Speaker 2: to sleep and eight to ten hours or twelve hours
• 24:06
  Speaker 2: to work, you've still got a few hours that you
• 24:08
  Speaker 2: could really dedicate twenty minutes to this kind of mindfulness
• 24:13
  Speaker 2: and then take the other twenty or thirty minutes and
• 24:16
  Speaker 2: go do some physical activity. Because exercise, movement is so
• 24:20
  Speaker 2: important for the body. And while we're not focusing on
• 24:23
  Speaker 2: that today, just know that sleep, nutrition, and movement, otherwise
• 24:28
  Speaker 2: known as physical activity, you really do need to have
• 24:31
  Speaker 2: some level of stretching or engagement of the body. Even
• 24:35
  Speaker 2: if you just do, like I've said, twenty five jumping jacks,
• 24:38
  Speaker 2: fifteen pushups, something that's really going to get your body
• 24:41
  Speaker 2: engaged for the day. The last part, you know, sometimes
• 24:46
  Speaker 2: when you do things that are unfamiliar, it takes you
• 24:48
  Speaker 2: out of your comfort zone. And if you're faced with
• 24:51
  Speaker 2: a challenge it's important to take some time to just
• 24:56
  Speaker 2: breathe and think about some of the things. You know.
• 24:59
  Speaker 2: You may not come with the solution, but you should
• 25:02
  Speaker 2: at least put down some ideas on paper so that
• 25:05
  Speaker 2: you can start thinking about, how can I take the
• 25:07
  Speaker 2: problem out of my head and put it on paper
• 25:10
  Speaker 2: and look at it a little bit more objectively. You
• 25:13
  Speaker 2: may actually find if you take a problem or problems
• 25:16
  Speaker 2: that you have on your head in your head on
• 25:18
  Speaker 2: your head, and if they're in your head, getting it
• 25:22
  Speaker 2: down on paper it really does help you to come
• 25:25
  Speaker 2: up with some better solutions. And I'm sure many of
• 25:27
  Speaker 2: you tried it, but if you haven't, I promise you
• 25:31
  Speaker 2: write down your issues, and the issues are what I
• 25:34
  Speaker 2: generally call the problem list. Next to the problems, write
• 25:38
  Speaker 2: down any possible crazy as it may sound, solution and
• 25:42
  Speaker 2: see if you don't find a couple of things that
• 25:45
  Speaker 2: generally are things that you can actually try and may
• 25:50
  Speaker 2: help you to solve your problem sooner than later. The
• 25:53
  Speaker 2: next area I wanted to go over was rumination, and
• 25:57
  Speaker 2: I mentioned that earlier today because rumination, if you get
• 26:01
  Speaker 2: caught in that loop, and it's that thinking of what
• 26:04
  Speaker 2: am I going to do? What am I going to do?
• 26:05
  Speaker 2: What am I going to do? I don't know why
• 26:10
  Speaker 2: my son or daughter does X y Z. Why do
• 26:13
  Speaker 2: they do that? I wonder what they're doing right now?
• 26:15
  Speaker 2: Why don't they listen? I've told them a hundred times
• 26:17
  Speaker 2: And you get stuck in that loop of thinking. That's rumination,
• 26:22
  Speaker 2: and what it leads to is a sense of despair.
• 26:26
  Speaker 2: And actually rumination can lead you to a nice psychological
• 26:30
  Speaker 2: diagnosis of anxiety or depression, or even a little bit
• 26:34
  Speaker 2: of overthinking, which tends to be a little OCD excuse me.
• 26:39
  Speaker 2: So it's like replaying a record over and over and over.
• 26:43
  Speaker 2: It's in the loop cycle. It's so important to understand
• 26:46
  Speaker 2: how this can really get out of control and spiral,
• 26:50
  Speaker 2: because when you get caught in it, what it leads
• 26:53
  Speaker 2: to is being uncomfortable, not being able to get out
• 26:56
  Speaker 2: of that spin, forgetting the other things that you need
• 26:59
  Speaker 2: to do, and that gets you caught up in the
• 27:02
  Speaker 2: loop of some of the things we've mentioned about not
• 27:05
  Speaker 2: getting things done, becoming disorganized. And when you're disorganized and
• 27:10
  Speaker 2: you can't get things done, now you've put yourself into
• 27:13
  Speaker 2: a pattern where you feel like you're becoming unproductive, you're
• 27:16
  Speaker 2: not being you're just you're not even motivated. And this
• 27:21
  Speaker 2: is where people get out of doing the good habits
• 27:23
  Speaker 2: of things that they used to normally do. Another example
• 27:27
  Speaker 2: in points, say you have you know a family member
• 27:30
  Speaker 2: that needs more support or more assistance, and you're finding
• 27:33
  Speaker 2: that your time's being taken up with helping them schedule appointments,
• 27:37
  Speaker 2: maybe taking them to appointments. What you have to realize
• 27:40
  Speaker 2: is if you don't make time for your self care,
• 27:44
  Speaker 2: you are going to become kind of burdened down or
• 27:47
  Speaker 2: dampened down with sadness, depression, and all those basic self
• 27:52
  Speaker 2: care needs that have been keeping you going. You're going
• 27:55
  Speaker 2: to start to put them on the back burner and
• 27:57
  Speaker 2: you may not continue to eat well, you may not
• 28:00
  Speaker 2: be hydrating, and then, of course, my favorite, you may
• 28:04
  Speaker 2: start saying have been to the gym in a month.
• 28:07
  Speaker 2: So think about things with trying to be more active
• 28:11
  Speaker 2: and conscious and aware of how you're keeping yourself as
• 28:15
  Speaker 2: a priority. But then if you have to incorporate things
• 28:18
  Speaker 2: that are new on the list, it's a new problem,
• 28:21
  Speaker 2: it's a new worry. How to address it, deal with
• 28:25
  Speaker 2: it and go put it back on the shelf so
• 28:27
  Speaker 2: you can take care of yourself while it's you know,
• 28:30
  Speaker 2: these are tips and examples and things that are easy
• 28:33
  Speaker 2: to do or easy to say, doing them can be
• 28:36
  Speaker 2: a little bit more challenging. So that's why I always
• 28:38
  Speaker 2: encourage you to tune back in and listen to some
• 28:41
  Speaker 2: of the tips that we've given, and on iHeartRadio, you
• 28:44
  Speaker 2: can actually take some notes and replay it if you
• 28:46
  Speaker 2: want to hear it a second time. A couple folks
• 28:50
  Speaker 2: have questions about what causes this to happen, about thinking
• 28:53
  Speaker 2: about things too much or going over to do list,
• 28:57
  Speaker 2: and how do you recognize them in your self. You know,
• 29:01
  Speaker 2: it's tough to say how it starts. Sometimes these things
• 29:04
  Speaker 2: happen we call insidiously. You know, they creep in, they
• 29:09
  Speaker 2: creep into our life, and before we know it, all
• 29:11
  Speaker 2: we're doing is thinking about the same thing over and over.
• 29:15
  Speaker 2: A lot of times, what I find with people is
• 29:17
  Speaker 2: when you start to get sidetracked in your initial self care,
• 29:21
  Speaker 2: it's it's kind of like this. The best way to
• 29:23
  Speaker 2: describe it is, if you know you have to go
• 29:26
  Speaker 2: to sleep every night, you get up every morning. Let's
• 29:28
  Speaker 2: just go with us. You get up, you brush your teeth,
• 29:31
  Speaker 2: you go out. Generally, we get something to eat or
• 29:34
  Speaker 2: drink something like that, and then we get ready and
• 29:37
  Speaker 2: we go to work. That's our routine. If you had
• 29:40
  Speaker 2: something invade your mind, a thought, a worry, and it
• 29:43
  Speaker 2: started to interfere with you going to sleep at night,
• 29:47
  Speaker 2: falling asleep, staying asleep, getting up and starting to think
• 29:52
  Speaker 2: and think and spend more time contemplating something unrelated to
• 29:57
  Speaker 2: what your normal routine is. Say it's a sick pan,
• 30:00
  Speaker 2: a sick child. Maybe you've got a bill that came
• 30:04
  Speaker 2: your way that you're not sure how you're going to pay.
• 30:06
  Speaker 2: You fill in the blank of what the worry is.
• 30:08
  Speaker 2: When it starts to interfere and you find, oh my gosh,
• 30:11
  Speaker 2: I'm running laid for work. I'm tired this morning. You
• 30:15
  Speaker 2: leave the house and you're not eating. You leave the
• 30:18
  Speaker 2: house and not only have you not eaten, but you
• 30:19
  Speaker 2: forgot to brush your teeth. You're skipping steps of your
• 30:22
  Speaker 2: important general self care routine. That's how this stuff creeps in,
• 30:29
  Speaker 2: because what happens is you're trying to find ways to
• 30:31
  Speaker 2: solve a problem and you become so focused on the
• 30:34
  Speaker 2: things that really you don't always have one hundred percent
• 30:38
  Speaker 2: or immediate control over and all you're starting to do
• 30:42
  Speaker 2: is think about it, and think about it and think
• 30:44
  Speaker 2: about it, and as if there was a pot on
• 30:47
  Speaker 2: the stove overheating. You're so distracted with your thoughts you
• 30:52
  Speaker 2: forget the priority of I'm cooking something on the stove,
• 30:56
  Speaker 2: so they tend to creep in. And when you start
• 30:59
  Speaker 2: thinking about things too much, it's when you have to
• 31:02
  Speaker 2: take the steps of some of the things I talked
• 31:04
  Speaker 2: about where you've got to break away, write some things down,
• 31:07
  Speaker 2: put your stressors on paper. And if you write your
• 31:11
  Speaker 2: stressors on paper, you know, we sometimes will call it journaling,
• 31:14
  Speaker 2: but putting your stressors on paper allows you to reflect
• 31:17
  Speaker 2: and look at it and go, wow, I've got five
• 31:19
  Speaker 2: things going on that I'm not sure what to do
• 31:21
  Speaker 2: with any of these five. I know I can address one,
• 31:24
  Speaker 2: but the other four I'm going to have to give
• 31:26
  Speaker 2: some time to see what I can do. It's prioritizing,
• 31:29
  Speaker 2: but it's also giving you that chance to say, I've
• 31:32
  Speaker 2: got five really big things going on this month. I
• 31:34
  Speaker 2: have to work, i have to get rest, and I
• 31:37
  Speaker 2: have to take care of myself. So at the top
• 31:39
  Speaker 2: of that list of taking care of yourself is when
• 31:42
  Speaker 2: you carve out this quiet time, this meditation time, this
• 31:47
  Speaker 2: thoughtful do nothing time that allows you to recharge. Recharging
• 31:52
  Speaker 2: can happen in a number of ways. You know, recharging
• 31:56
  Speaker 2: I always say, you know, recharging for me is get there,
• 31:59
  Speaker 2: go and run and going working out, and then I'm
• 32:01
  Speaker 2: fresh for whatever I need to take on for the day.
• 32:04
  Speaker 2: But for some people, recharging can actually be just laying
• 32:07
  Speaker 2: on a mat, breathing in and out, listening to some
• 32:10
  Speaker 2: soft music or some meditation music. Recharging can be taking
• 32:14
  Speaker 2: everything that's in your head right now and writing down
• 32:17
  Speaker 2: everything that you know you've got to do this week
• 32:20
  Speaker 2: that you're not sure how you're going to get done.
• 32:22
  Speaker 2: Put it on paper and let it go and then
• 32:24
  Speaker 2: maybe make some notes. All right, I'm going to do
• 32:26
  Speaker 2: this today. The rest of the stuff I'm really not
• 32:29
  Speaker 2: going to get done because tonight I'm busy, Tomorrow, I'm
• 32:31
  Speaker 2: busy Saturday, I'm going to knock out these three. So
• 32:34
  Speaker 2: you have to really reframe and restructure, restructure. But in
• 32:38
  Speaker 2: doing that, you've got to have some conscious attempts to
• 32:42
  Speaker 2: put it in place, because otherwise this is where that cycle,
• 32:46
  Speaker 2: that loop of overthinking comes in, because you haven't put
• 32:49
  Speaker 2: in the loop anywhere I'm suggesting you put the loop
• 32:52
  Speaker 2: on paper and then you hit the stop button because
• 32:56
  Speaker 2: you just need to stop the loop. When people tell
• 32:59
  Speaker 2: you to try to just let it go or try
• 33:01
  Speaker 2: to think of something else, chances are you don't know
• 33:05
  Speaker 2: how to do that. Oh, my son, one of these days.
• 33:08
  Speaker 2: I think in the summer, I have better sun coverage.
• 33:11
  Speaker 2: Now we're good because I don't have the reflection. But
• 33:14
  Speaker 2: it's very hard to break the cycle. It's almost like
• 33:18
  Speaker 2: if you are driving a car and you're at the
• 33:20
  Speaker 2: traffic light and you put the car in park, and
• 33:24
  Speaker 2: then the light turn turns green and you're trying to go.
• 33:27
  Speaker 2: Your brain is stuck in park, but your thoughts are
• 33:31
  Speaker 2: revving like you're going to go forward, and you can't
• 33:34
  Speaker 2: move until you put those thoughts somewhere. So while you're
• 33:37
  Speaker 2: in park, write some things down, not on the road,
• 33:42
  Speaker 2: but in theory. Put your brain in park, write some
• 33:46
  Speaker 2: things down, and then try to consciously figure out when
• 33:50
  Speaker 2: can you really spend some time focusing on whatever the
• 33:54
  Speaker 2: things are that really are distracting you that you're caught
• 33:57
  Speaker 2: in the loop of. There are some physical things you
• 34:00
  Speaker 2: can do, and we've talked about these before, but I
• 34:02
  Speaker 2: wanted to highlight them today because I think they can
• 34:04
  Speaker 2: actually help you when we talk about people that just ruminate.
• 34:08
  Speaker 2: And I have patients that will come in week after week,
• 34:10
  Speaker 2: month after month, and they have the same issues, and
• 34:14
  Speaker 2: I try to give them some skills where I say, Okay,
• 34:16
  Speaker 2: well what we're able to accomplish with them this month?
• 34:19
  Speaker 2: They've spent so much time just thinking and thinking and worrying.
• 34:22
  Speaker 2: If they're anxious, I'll say, Okay, have you added some
• 34:25
  Speaker 2: protein to your diet? No, I haven't had a chance
• 34:27
  Speaker 2: to go get any Okay, have you started walking yet? No,
• 34:31
  Speaker 2: I've just been too busy. All right, Well, how's your sleeping?
• 34:35
  Speaker 2: Are you taking time to go to bed an hour earlier? No,
• 34:38
  Speaker 2: I really haven't had the time. How About putting on
• 34:41
  Speaker 2: some music or energy work or mega hurts a lot
• 34:45
  Speaker 2: of the sounds that we listened to when we go
• 34:46
  Speaker 2: to bed at I can be helpful. No, I just
• 34:49
  Speaker 2: haven't been able to do that. The first place to
• 34:51
  Speaker 2: stop the cycle is you. So you really do need
• 34:55
  Speaker 2: to try one or two things. One that I really
• 34:59
  Speaker 2: like is tapping. And if you haven't been on here
• 35:02
  Speaker 2: before to hear about how tapping works, it's a very
• 35:05
  Speaker 2: simple response that you use when you take two fingers
• 35:09
  Speaker 2: and you put them over your chest and as you
• 35:11
  Speaker 2: take some slow, deep breath, you just start tapping. Deep
• 35:14
  Speaker 2: breath in and let it out, and you're just tapping. Now.
• 35:17
  Speaker 2: I've had people do this effectively, especially if they're at
• 35:19
  Speaker 2: work and you just tap on your thigh. But the
• 35:22
  Speaker 2: idea of the circuitry of your breathing and your heart
• 35:25
  Speaker 2: rate and your rhythm is to subtly and subconsciously reset
• 35:31
  Speaker 2: your heart to help calm down that anxious that pattern,
• 35:34
  Speaker 2: that feeling of like you know, I just can't relax,
• 35:37
  Speaker 2: I just can't calm down. Tapping is something that you
• 35:40
  Speaker 2: can also look up online learn a little bit more
• 35:43
  Speaker 2: about it. But it's a nice way to reset that
• 35:45
  Speaker 2: anxiety or that fight or flight structure, and it's very
• 35:48
  Speaker 2: good to cut off that loop of thinking and thinking
• 35:53
  Speaker 2: and thinking and overthinking. We've talked about reframing and changing perspective,
• 36:00
  Speaker 2: but really that's just an emotional aura. It's more of
• 36:03
  Speaker 2: a cognitive response. And so in looking at how to
• 36:07
  Speaker 2: really reset, doing something physical can actually be more beneficial.
• 36:12
  Speaker 2: So the physical act of doing that, and that's where
• 36:14
  Speaker 2: I also go back to I just told you about
• 36:16
  Speaker 2: doing twenty five jumping jacks or doing fifteen pushups. When
• 36:20
  Speaker 2: you do a physical movement and a physical act like
• 36:23
  Speaker 2: that that works on your vegus nerve, and the vegus
• 36:28
  Speaker 2: nerve is the one that we talked about and I
• 36:30
  Speaker 2: think I mentioned at the beginning of the show. Exercise
• 36:32
  Speaker 2: is a movement to reset the vegas nerve. Can really
• 36:35
  Speaker 2: calm down your stress and your anxiety. If you're at work,
• 36:38
  Speaker 2: go into the break room and do twenty five jumping jacks.
• 36:41
  Speaker 2: See if you just don't feel like you've got a
• 36:43
  Speaker 2: little reset going on. It's very powerful, and especially if
• 36:47
  Speaker 2: you're really escalating into a full blown panic attack, Resetting
• 36:51
  Speaker 2: that vegus nerve is super important. Lots of ways you
• 36:54
  Speaker 2: can reset it. You can hum, you can sing. Some
• 36:56
  Speaker 2: of us are better to sing in the shower. You know.
• 36:59
  Speaker 2: I feel like I could, you know, go out there
• 37:01
  Speaker 2: and whip out a tune, but not outside of the shower.
• 37:05
  Speaker 2: But I feel pretty effective in the shower because there's
• 37:07
  Speaker 2: some there's some tunes that I absolutely love, but you know,
• 37:10
  Speaker 2: I'm certainly not a Mariah Carey. But yeah, So those
• 37:14
  Speaker 2: are some of the things. And here's the other part,
• 37:17
  Speaker 2: what's the difference between rumination, which is overthinking, overthinking, repeating
• 37:21
  Speaker 2: that loop cycle. We want to get you to resolution.
• 37:25
  Speaker 2: And so the difference with resolution is that you stop
• 37:29
  Speaker 2: and you accept a plan going forward. And so if
• 37:33
  Speaker 2: you can reset that loop from rumination to a resolution,
• 37:38
  Speaker 2: you are going to do wonders for your goal setting,
• 37:40
  Speaker 2: for your procrastination, for your time management, for accomplishing things,
• 37:46
  Speaker 2: and it really may help you to decrease your anxiety
• 37:50
  Speaker 2: and keep you out of getting over anxious, panic, or
• 37:53
  Speaker 2: even becoming depressed. These are all things you can do,
• 37:57
  Speaker 2: but you got to practice them and do them over
• 38:00
  Speaker 2: and over and over again until they become really a habit.
• 38:04
  Speaker 2: Some of the things related to the looping and how
• 38:07
  Speaker 2: your brain is mapped and why this becomes this pattern
• 38:10
  Speaker 2: and it becomes what we call and I'm sure a
• 38:13
  Speaker 2: lot of you are familiar, we talk about fight or flight.
• 38:15
  Speaker 2: That fight or flight is used for emergencies. It's your
• 38:18
  Speaker 2: safety signal. But when you're always caught up in your
• 38:22
  Speaker 2: safety signal is always going how how good do you
• 38:26
  Speaker 2: think your safety signal is when you need it? You know,
• 38:29
  Speaker 2: you become tired, you become fatigued, you become lower motivation
• 38:33
  Speaker 2: to want to do things because you are burning out
• 38:36
  Speaker 2: your emergency switch. And that's why breaking the cycle of
• 38:40
  Speaker 2: rumination is it's so important. Ideally, you know, it's important
• 38:45
  Speaker 2: to recognize when you're heading into the danger zone, but
• 38:50
  Speaker 2: a lot of times people don't even realize it. So
• 38:52
  Speaker 2: listening to podcasts like this and getting tips, you know,
• 38:56
  Speaker 2: can sometimes really awaken your your senses to go, hey,
• 38:59
  Speaker 2: I need to do some self help. And a lot
• 39:01
  Speaker 2: of times these things you can do, you don't need
• 39:04
  Speaker 2: to go and get, you know, therapy or treatment. You know,
• 39:08
  Speaker 2: a lot of these things are skills that anybody can use.
• 39:10
  Speaker 2: You don't have to have a diagnosis. But it helps
• 39:13
  Speaker 2: you to feel better, not just in the moment, but
• 39:16
  Speaker 2: going forward and in the end it's going to help
• 39:19
  Speaker 2: you with your long term mental wellness. A lot of
• 39:23
  Speaker 2: times they talk about mental health, but isn't it really
• 39:25
  Speaker 2: important to be wealth healthcare as it's been designed is
• 39:30
  Speaker 2: all about sickness, and when they talk about mental health,
• 39:34
  Speaker 2: it just appears to have a connotation of sickness. I
• 39:38
  Speaker 2: like to look at it as mental wellness and how
• 39:40
  Speaker 2: we improve ourselves to be our best self, optimizing ourself
• 39:45
  Speaker 2: you know, looking at that checklist of things that you
• 39:49
  Speaker 2: ruminate over, it can really shrink your life. It can
• 39:53
  Speaker 2: shrink your time, it can shrink your your your desires,
• 39:57
  Speaker 2: and your goals. To look towards life as the cup
• 40:00
  Speaker 2: is half full, and that's the important thing. But if
• 40:04
  Speaker 2: you give your body in your brain a chance to
• 40:07
  Speaker 2: look at things in a different way, sort of the
• 40:10
  Speaker 2: tips that we talked about today, you know, it's going
• 40:14
  Speaker 2: to help you to stop overthinking. It's going to allow
• 40:16
  Speaker 2: you to think of things with a different lens. It's
• 40:19
  Speaker 2: going to help you to move forward to say, hey,
• 40:22
  Speaker 2: I've accomplished some things. It's going to allow you to
• 40:24
  Speaker 2: feel like, hey, you know what, I'm having a better
• 40:27
  Speaker 2: date today than I had last week. And I've applied
• 40:30
  Speaker 2: a few simple steps, a few simple principles. It's going
• 40:34
  Speaker 2: to help you cut down on your worrying and it
• 40:38
  Speaker 2: may actually also help you with being happy with the
• 40:41
  Speaker 2: choices and the decisions you make. You know, I used
• 40:45
  Speaker 2: to always get myself caught in that same loop as
• 40:48
  Speaker 2: many of you. We all do. You know, you're working
• 40:50
  Speaker 2: to take care of things, You're trying to make sure
• 40:52
  Speaker 2: everybody around you has got their needs met. It could
• 40:55
  Speaker 2: be things at work, it could be your family. But
• 40:58
  Speaker 2: what about you and who checks in with you to
• 41:03
  Speaker 2: make sure that you are okay? And I've shared this before.
• 41:07
  Speaker 2: How many times do we pass by people or we
• 41:10
  Speaker 2: pick up the phone and the first question is, oh,
• 41:12
  Speaker 2: how you doing? Chances are like yourself, we just expect
• 41:17
  Speaker 2: your Oh good, how are you? It's like a return salutation.
• 41:20
  Speaker 2: But if I was to ask all of you, how
• 41:22
  Speaker 2: many of you how are you doing? You probably really
• 41:26
  Speaker 2: have one or two or more things that you're not
• 41:28
  Speaker 2: doing or you're not doing so well. The only person
• 41:31
  Speaker 2: who can start to address and identify those things is you.
• 41:35
  Speaker 2: I want you to feel your best, and I want
• 41:37
  Speaker 2: you to be able to take some of the tips
• 41:39
  Speaker 2: and some of the tools that we're sharing today and
• 41:41
  Speaker 2: really try to apply them. A lot of these things
• 41:44
  Speaker 2: don't take much time, and they also don't take really
• 41:48
  Speaker 2: any money unless you get some cards. And like I do,
• 41:51
  Speaker 2: I love these cards because just consider if you were
• 41:55
  Speaker 2: to stop and every morning, I'm going to just read
• 41:59
  Speaker 2: a couple to you quickly, you know, give thanks for
• 42:02
  Speaker 2: a little and you will find a lot something to
• 42:05
  Speaker 2: think about. Perfectly project positive, loving blessing to everyone. And
• 42:11
  Speaker 2: everything that has touched your life. Cultivate the attitude of gratitude.
• 42:15
  Speaker 2: It will constantly, It will keep you constantly in the
• 42:18
  Speaker 2: creative flow. Wake it dawn with the winged heart, and
• 42:22
  Speaker 2: give thanks for another day of loving attention is the
• 42:25
  Speaker 2: doorway to gratitude, the doorway to wonder, the doorway to reciprocity.
• 42:31
  Speaker 2: And remember that what you now have was once among
• 42:35
  Speaker 2: the things you only hoped for. Walk as if you
• 42:38
  Speaker 2: are kissing the earth with your feet. Another one, here's
• 42:42
  Speaker 2: another one. Fix your thoughts on what is true and
• 42:45
  Speaker 2: honorable and right and pure and lovely and admirable. Think
• 42:50
  Speaker 2: about things that are excellent worthy of praise. My work
• 42:55
  Speaker 2: is loving the world, and I think that's what we
• 42:58
  Speaker 2: have to really try to project out there. One. When
• 43:01
  Speaker 2: you project feelings and thoughts out there, it is received
• 43:05
  Speaker 2: by others. A lot of times you may not realize,
• 43:09
  Speaker 2: but I can feel the energy. Look at this, it's
• 43:12
  Speaker 2: terrible in the sunlight. Let's see if I can go
• 43:14
  Speaker 2: over here, and I guess I'm like a shining store today.
• 43:19
  Speaker 2: What a great way to wrap up our show off.
• 43:21
  Speaker 2: Fix the ship, all right, But when you're out there
• 43:25
  Speaker 2: and you are projecting to the world. You don't even
• 43:27
  Speaker 2: realize sometimes the things that you share with other people,
• 43:30
  Speaker 2: people can feel your positive you're negative, they can they
• 43:34
  Speaker 2: can feel your energy. Did you ever notice on the
• 43:36
  Speaker 2: flip side, when someone comes towards you and they just
• 43:41
  Speaker 2: are peaceful, they give you a sense of calm. You
• 43:45
  Speaker 2: feel like you could spend hours talking to them, and
• 43:48
  Speaker 2: you want to have some of that whatever it is
• 43:50
  Speaker 2: they have. That's how you can be if you take
• 43:54
  Speaker 2: time to enjoy in your moments of silence, reflection, meditation,
• 44:02
  Speaker 2: and mindfulness. It doesn't have to be anything fancier prepared.
• 44:07
  Speaker 2: Get a pen and paper, put some music on if
• 44:09
  Speaker 2: you'd like, be in a quiet area. Start with five minutes,
• 44:14
  Speaker 2: work to ten, and if that doesn't give you enough,
• 44:17
  Speaker 2: then give yourself a full twenty or thirty minutes. Enjoy
• 44:21
  Speaker 2: your favorite beverage, but start contemplating how you want to
• 44:25
  Speaker 2: drive your day and your week. I did that this morning,
• 44:29
  Speaker 2: and it was a really great way for me to
• 44:31
  Speaker 2: set the day. I changed a few things up and
• 44:34
  Speaker 2: I'm not sure if it came through in the podcast today,
• 44:38
  Speaker 2: but I always try to take my own sense of
• 44:41
  Speaker 2: advice or my own medicine first, and I've been doing
• 44:45
  Speaker 2: this periodically over the past few weeks, gearing up to
• 44:49
  Speaker 2: kind of come up with some plans to talk about
• 44:51
  Speaker 2: for people in mindfulness into twenty twenty six. So we
• 44:54
  Speaker 2: have a really great year, and so I welcome you
• 44:57
  Speaker 2: guys to try those things. While we've been chatting, I
• 45:01
  Speaker 2: know ways to reach out to Magnolia Wellness. You can
• 45:06
  Speaker 2: easily give us a caller text. Our number is nine
• 45:09
  Speaker 2: oh four three seven seven one one nine six. You
• 45:13
  Speaker 2: can look us up on Magnolia the letter b Wellness
• 45:17
  Speaker 2: dot com, and you can also check us out on
• 45:20
  Speaker 2: iHeartRadio just look for Wellness Uncensored with PATTYG. So if
• 45:24
  Speaker 2: you want to tune into any of our podcasts, they're
• 45:27
  Speaker 2: all on their sieves so you can see the last
• 45:29
  Speaker 2: three years. You may find one that's of particular interest
• 45:32
  Speaker 2: to you, or you may want to just re listen
• 45:33
  Speaker 2: to one. Working with some folks doing some spaces on
• 45:39
  Speaker 2: X So I will have some of those for you
• 45:41
  Speaker 2: in the coming weeks with dates and times, and there
• 45:44
  Speaker 2: you can actually call in and we can talk together
• 45:46
  Speaker 2: and come up with some things that may be more
• 45:49
  Speaker 2: pertinent to you individually with questions and answers. We don't
• 45:52
  Speaker 2: have a live video on there, but it's certainly a
• 45:55
  Speaker 2: great way to connect across the globe. I've joined in
• 45:58
  Speaker 2: a few others x spaces, and I did an xpace
• 46:02
  Speaker 2: last week and it was a lot of fun just
• 46:04
  Speaker 2: to have that interaction. But it's literally just like talking
• 46:07
  Speaker 2: to people on the telephone via the internet. So let
• 46:11
  Speaker 2: me just leave you all with this. Be mindful, be grateful,
• 46:15
  Speaker 2: Take some time to be mindful with meditation, put your
• 46:20
  Speaker 2: thoughts on paper. Give yourself five to ten minutes a day,
• 46:23
  Speaker 2: work up to twenty or thirty. Always remember to take
• 46:27
  Speaker 2: care of you first. Then you can be your best
• 46:30
  Speaker 2: for everybody else. Try to slow down the wheel of
• 46:34
  Speaker 2: productivity and really reassess this year. Is it that you're
• 46:38
  Speaker 2: not productive and not effective or is it there's just
• 46:41
  Speaker 2: too much on your plate? Breathe tap, be well and
• 46:46
  Speaker 2: I will see you guys next week for wellness and
• 46:49
  Speaker 2: censored at three pm Eastern. I'm your host, Patty G.
• 46:52
  Speaker 2: Take care and I'll see y'all next week. Both and
• 47:01
  Speaker 2: have a