1 00:00:00,300 --> 00:00:02,400 Welcome to nevertheless, you persisted. 2 00:00:02,400 --> 00:00:04,500 I'm your host Sadie, every Friday. 3 00:00:04,500 --> 00:00:07,000 I post interviews about mental health, dialectical behavioral 4 00:00:07,000 --> 00:00:10,000 therapy and Teenage life. These episodes break down my 5 00:00:10,000 --> 00:00:12,000 mental health Journey. Teach skills to help you cope 6 00:00:12,000 --> 00:00:14,500 with life and showcase, testimonials from teens, just 7 00:00:14,500 --> 00:00:17,400 like you whether you've struggled yourself or just want 8 00:00:17,400 --> 00:00:20,300 to improve your mental Fitness, this podcast is your inspiration 9 00:00:20,300 --> 00:00:22,300 to live a life you love and keep persisting. 10 00:00:23,100 --> 00:00:25,800 Hello everyone and welcome back to another episode of she 11 00:00:25,800 --> 00:00:29,000 persisted today. We're talking all about anxiety 12 00:00:29,000 --> 00:00:30,300 and exposure therapy. P. 13 00:00:30,400 --> 00:00:33,100 This episode is one that I've been wanting to do for a really 14 00:00:33,100 --> 00:00:36,700 long time because exposure therapy and coping with anxiety 15 00:00:36,700 --> 00:00:39,000 and OCD was a huge part of my treatment and I feel like it's 16 00:00:39,000 --> 00:00:42,200 applicable to so many people. So in this episode I'm going to 17 00:00:42,200 --> 00:00:45,600 walk you through how to assess if discomfort and anxiety is 18 00:00:45,600 --> 00:00:49,000 Justified or not justified. If it's not justified, how you 19 00:00:49,000 --> 00:00:51,700 can use, exposure therapy to decrease your discomfort in 20 00:00:51,700 --> 00:00:54,500 certain situations whether it's social anxiety, generalized, 21 00:00:54,500 --> 00:00:57,700 anxiety, OCD Etc. And I go through all the tips 22 00:00:57,700 --> 00:00:59,800 and tricks that I use to what I did in therapy. 23 00:01:00,200 --> 00:01:03,200 Different ways you can apply this with your life and also 24 00:01:03,200 --> 00:01:07,000 give some book recommendations around social anxiety and OCD. 25 00:01:07,000 --> 00:01:09,400 So, without further Ado, let's get into it. 26 00:01:09,600 --> 00:01:12,900 Okay, so diving into this anxiety. 27 00:01:13,000 --> 00:01:16,600 Disorders is a class of psychological diagnosis and 28 00:01:16,600 --> 00:01:20,000 beneath that is actually OCD which before I did treatment, I 29 00:01:20,000 --> 00:01:21,500 never knew. I thought it was a whole class 30 00:01:21,500 --> 00:01:25,300 of its own, but OCD is actually an anxiety disorder and to 31 00:01:25,300 --> 00:01:28,600 explain to anyone who's unfamiliar what OCD is it stands 32 00:01:28,600 --> 00:01:30,600 for obsessive compulsive. Disorder. 33 00:01:30,600 --> 00:01:34,600 And so the experience of OCD can be divided into two different 34 00:01:34,600 --> 00:01:37,400 components. One is obsessions, and the other 35 00:01:37,400 --> 00:01:40,200 is compulsions. So obsessions, can often be 36 00:01:40,200 --> 00:01:43,300 described as intrusive thoughts? That enter your mind, you can't 37 00:01:43,300 --> 00:01:46,600 get rid of it causes immense distress to try and get rid of 38 00:01:46,600 --> 00:01:48,900 them. And oftentimes, they're pretty 39 00:01:48,900 --> 00:01:52,300 disturbing on they can be very overwhelming and again, 40 00:01:52,300 --> 00:01:54,400 anxiety-provoking. So I remember when I was 41 00:01:54,400 --> 00:01:57,800 struggling pretty severely with OCD, I would be sitting in a 42 00:01:57,800 --> 00:02:01,000 room or at dinner with my family and I I have these thoughts that 43 00:02:01,000 --> 00:02:03,300 someone was going to come to the door and break in and hurt. 44 00:02:03,300 --> 00:02:08,199 Everyone around me or someone would come in and start acting 45 00:02:08,199 --> 00:02:11,000 crazy and trying again, hurt me or my family. 46 00:02:11,000 --> 00:02:13,400 I struggled a lot with the idea that I would do something that I 47 00:02:13,400 --> 00:02:15,800 couldn't control. Like, I'd want example that I've 48 00:02:15,800 --> 00:02:18,200 heard a lot in different books that I've read about OCD is like 49 00:02:18,200 --> 00:02:19,900 you're standing in church and you're worried, you're going to 50 00:02:19,900 --> 00:02:23,100 stand up and start screaming your head off and it's not a 51 00:02:23,100 --> 00:02:25,000 logical thought, it doesn't make sense. 52 00:02:25,000 --> 00:02:27,800 I didn't implant that thought myself and yet it's in my head 53 00:02:27,800 --> 00:02:31,700 and it's distressing to get out. So obsessive thoughts again, 54 00:02:31,700 --> 00:02:34,200 just to give a little bit more clarification here. 55 00:02:34,400 --> 00:02:37,200 It's intrusive worries that people, including yourself, will 56 00:02:37,200 --> 00:02:40,400 get hurt or injured really constant, overwhelming, 57 00:02:40,400 --> 00:02:42,300 awareness of your bodily Sensations. 58 00:02:42,300 --> 00:02:44,900 Whether it's blinking breathing, moving, all of that kind of 59 00:02:44,900 --> 00:02:47,600 stuff and also things about your life and your relationship. 60 00:02:47,600 --> 00:02:50,100 Like, maybe you think someone's going to betray you, you think 61 00:02:50,100 --> 00:02:53,200 someone's lying to you these thoughts that again, you're not 62 00:02:53,200 --> 00:02:56,000 necessarily creating yourself. There's not like a logical 63 00:02:56,000 --> 00:02:58,500 step-by-step. You're like, okay, I saw this 64 00:02:58,500 --> 00:03:01,500 person lie to me. And then I also have this other 65 00:03:01,500 --> 00:03:03,200 part of an interaction that didn't add up. 66 00:03:03,200 --> 00:03:05,000 Therefore I think they're going to betray me. 67 00:03:05,000 --> 00:03:07,300 It's like you're sitting there. You're having a cup of coffee, 68 00:03:07,900 --> 00:03:09,100 bam. You think that they're going to 69 00:03:09,108 --> 00:03:12,200 betray you for no reason. So the second half of OCD 70 00:03:12,200 --> 00:03:14,700 compulsions. So these compulsions are often 71 00:03:14,700 --> 00:03:16,300 associated with the obsessive thoughts. 72 00:03:16,300 --> 00:03:18,800 You have the obsessive thought, someone's going to come in the 73 00:03:18,800 --> 00:03:21,800 door, so to calm that, thought and make it. 74 00:03:21,808 --> 00:03:25,900 Ok, in my mind, I might engage in a compulsion whether that's 75 00:03:25,900 --> 00:03:28,700 tapping, something a certain number of times, keeping 76 00:03:28,700 --> 00:03:32,000 something in a certain, Order that makes sense to me, moving 77 00:03:32,000 --> 00:03:35,400 things in a certain way, it's behaviors that are decreasing 78 00:03:35,400 --> 00:03:38,100 that anxiety. And within your head makes 79 00:03:38,100 --> 00:03:41,700 logical sense to decrease the threat that you've for back of a 80 00:03:41,700 --> 00:03:43,800 lack of a better word to say it made up. 81 00:03:43,900 --> 00:03:47,300 So I think one of the most common things that people think 82 00:03:47,300 --> 00:03:50,500 of, when I think of OCD is cleaning and cleanliness so 83 00:03:50,700 --> 00:03:54,200 something that can characterize OCD is super raw and red Hanson 84 00:03:54,200 --> 00:03:57,900 Knuckles from over, washing your hands cleaning disinfecting your 85 00:03:57,900 --> 00:04:01,700 house obsessively, having things Organized in certain obsessive 86 00:04:01,700 --> 00:04:04,100 way. So really things relating to 87 00:04:04,300 --> 00:04:09,400 checking contamination symmetry ordering and even thinking 88 00:04:09,400 --> 00:04:11,800 thinking something, a certain number of times, ordering your 89 00:04:11,800 --> 00:04:14,300 thoughts in a certain way, repetition. 90 00:04:14,300 --> 00:04:17,600 And many of these things are habits that many of us engage 91 00:04:17,600 --> 00:04:20,000 in, especially with covid, we're washing our hands more. 92 00:04:20,200 --> 00:04:22,200 We're cleaning. Our houses, does that mean you 93 00:04:22,200 --> 00:04:23,100 have OCD? No? 94 00:04:23,100 --> 00:04:25,600 So what makes someone qualify for OCD? 95 00:04:25,600 --> 00:04:28,900 And of course, this is not a diagnosis, talk to your doctor. 96 00:04:28,900 --> 00:04:31,100 If this is Becoming concerning to you. 97 00:04:31,100 --> 00:04:34,100 And but a typical rule of thumb is that your obsessions and 98 00:04:34,100 --> 00:04:36,900 compulsions are taking up more than an hour of your day. 99 00:04:36,900 --> 00:04:39,500 They're not within your control. So when you try and stop a 100 00:04:39,500 --> 00:04:42,100 compulsion, you try and stop a thought and you can't get it to 101 00:04:42,108 --> 00:04:44,500 go away. It's not an enjoyable act to 102 00:04:44,500 --> 00:04:47,500 engage and it causes distress and discomfort to have to do 103 00:04:47,500 --> 00:04:49,900 something over and over again, or have a thought over and over 104 00:04:49,900 --> 00:04:51,700 again. And it starts to interfere with 105 00:04:51,700 --> 00:04:53,300 your life. Just like I talked about on the 106 00:04:53,300 --> 00:04:56,000 podcast before, depression and anxiety, interfering with your 107 00:04:56,000 --> 00:04:59,100 quality of life, your relationships, your activities, 108 00:04:59,100 --> 00:05:01,700 same thing with CD. So that's a pretty basic 109 00:05:01,700 --> 00:05:04,800 overview of OCD. I do want to touch on anxiety 110 00:05:04,800 --> 00:05:07,100 disorders as well. Because exposure therapy has 111 00:05:07,100 --> 00:05:09,800 also been clinically proven to help anxiety as well. 112 00:05:09,800 --> 00:05:13,900 Anxiety, disorders are immense feelings of fear and dread that 113 00:05:13,900 --> 00:05:17,400 aren't necessarily Justified given the situation. 114 00:05:17,400 --> 00:05:21,100 It's intense worries that take up significant amounts of your 115 00:05:21,100 --> 00:05:23,600 day and it gets to the point where it interferes with your 116 00:05:23,600 --> 00:05:25,900 quality of life and your ability to function. 117 00:05:25,900 --> 00:05:29,400 Whether that's attending school extreme avoidance panic attacks. 118 00:05:29,400 --> 00:05:32,200 All of That kind of stuff. So one really effective way to 119 00:05:32,200 --> 00:05:35,400 treat both anxiety and OCD something called, exposure 120 00:05:35,400 --> 00:05:37,900 therapy. This week's episode is sponsored 121 00:05:37,900 --> 00:05:40,300 by teen counseling. I cannot tell you guys. 122 00:05:40,300 --> 00:05:44,100 How many DM's texts emails? I get from teens parents, even 123 00:05:44,100 --> 00:05:46,100 friends asking, how can I find a therapist? 124 00:05:46,100 --> 00:05:49,000 How can I enroll in therapy? How can I find a therapist for 125 00:05:49,000 --> 00:05:50,600 my teen? How do I tell my parents? 126 00:05:50,600 --> 00:05:52,900 I want to go to therapy. That's why I'm partnering with 127 00:05:52,900 --> 00:05:55,400 teen counseling. Teen counseling is an online 128 00:05:55,400 --> 00:05:58,200 Therapy Program with over 14,000 licensed therapist. 129 00:05:58,200 --> 00:05:59,800 In their Network. They offer support. 130 00:05:59,900 --> 00:06:03,000 Things like depression, anxiety, relationships, trauma, and more, 131 00:06:03,000 --> 00:06:08,200 and it's all targeted at teens, they offer, text talk and video 132 00:06:08,200 --> 00:06:09,800 counseling. So no matter what level of 133 00:06:09,800 --> 00:06:12,300 support you're looking for, they got you, you're going to go to 134 00:06:12,300 --> 00:06:15,500 teen counseling.com, she persisted, you'll fill out a 135 00:06:15,508 --> 00:06:17,600 quick survey about what your goals are for therapy. 136 00:06:17,600 --> 00:06:19,500 Whether that's improving your mental health, during the 137 00:06:19,500 --> 00:06:22,000 pandemic, working on your relationship, with your parents, 138 00:06:22,000 --> 00:06:24,500 improving, self-esteem, whatever it is, they'll match you with 139 00:06:24,500 --> 00:06:27,200 therapist that fits your needs. You'll enter your information 140 00:06:27,200 --> 00:06:30,000 and your parents information. Your parents will get a super 141 00:06:30,000 --> 00:06:32,800 discreet email saying your child's interested in working 142 00:06:32,800 --> 00:06:35,900 with a licensed therapist at teen counseling.com. 143 00:06:36,100 --> 00:06:38,200 They had to the website learn a little bit more about the 144 00:06:38,207 --> 00:06:40,500 program and a preview to work with a therapist. 145 00:06:40,700 --> 00:06:43,500 And from there you can meet that therapist on a frequency that 146 00:06:43,500 --> 00:06:45,900 works for you. This is a great way to dip your 147 00:06:45,900 --> 00:06:49,200 toe, into therapy world and get support when you need it without 148 00:06:49,200 --> 00:06:52,400 having to go into an office, meet with a therapist meet with 149 00:06:52,400 --> 00:06:54,900 a stranger and go through all of that for the first time. 150 00:06:55,200 --> 00:06:57,700 So you can go to teen counseling.com. 151 00:06:57,800 --> 00:07:01,400 She persisted again that stink. Counseling.com says she 152 00:07:01,400 --> 00:07:06,700 persisted to get started today. So, before we dive into, exactly 153 00:07:06,700 --> 00:07:09,500 how you can practice exposure therapy, I want to talk about, 154 00:07:09,500 --> 00:07:11,400 why exposure therapy is effective. 155 00:07:11,700 --> 00:07:15,200 So, when we go through this, kind of pattern of an exposure 156 00:07:15,200 --> 00:07:17,500 to threat and then we have anxiety, and then we engage in a 157 00:07:17,508 --> 00:07:20,900 behavior, There's an actual flow chart of sorts that goes with 158 00:07:20,900 --> 00:07:23,800 experience anxiety. First, you experience a trigger, 159 00:07:24,100 --> 00:07:27,600 maybe you have a thought that causes a lot of distress, maybe 160 00:07:27,600 --> 00:07:30,800 you see someone that you have anxiety about talking to, maybe 161 00:07:30,800 --> 00:07:32,800 you have an upcoming presentation and the teachers 162 00:07:32,800 --> 00:07:34,300 like, Sadie. You're up. 163 00:07:34,300 --> 00:07:36,400 Let's go. That is your trigger and in 164 00:07:36,400 --> 00:07:39,100 response to that if it's a distressing thing, you 165 00:07:39,100 --> 00:07:41,700 experience anxiety. So when you experience this 166 00:07:41,700 --> 00:07:44,300 anxiety, a lot of the times. What we do is we revert to a 167 00:07:44,300 --> 00:07:46,200 safety Behavior. If you're giving a presentation 168 00:07:46,200 --> 00:07:48,600 maybe that's safety behavior is. I gotta go to the bathroom, 169 00:07:48,600 --> 00:07:51,200 going to have to do it later. If it's seeing someone that, you 170 00:07:51,200 --> 00:07:54,300 know, that you're uncomfortable about confronting running away, 171 00:07:54,300 --> 00:07:57,000 turning to the opposite side of the street, and not approaching 172 00:07:57,000 --> 00:07:59,600 them, if it's a thought in your head, it's avoiding that thought 173 00:07:59,600 --> 00:08:03,600 and pretending like, it didn't happen and not addressing the It 174 00:08:03,600 --> 00:08:05,500 caused. So when you experience this 175 00:08:05,500 --> 00:08:08,800 safety behavior, and when you engage in that sometime, you'll 176 00:08:08,800 --> 00:08:11,200 go back up to the trigger, you go to the bathroom. 177 00:08:11,200 --> 00:08:13,300 But you could back to the classroom, they're like, oh we 178 00:08:13,300 --> 00:08:15,600 waited for you time, for your presentation and you're right 179 00:08:15,600 --> 00:08:17,600 back where you started. But a lot of the time that 180 00:08:17,600 --> 00:08:21,000 anxiety is more intense than it initially was after you engage 181 00:08:21,000 --> 00:08:23,600 in that, safety Behavior. Whatever it is, you do get 182 00:08:23,600 --> 00:08:25,700 short-term relief that anxiety goes down. 183 00:08:25,700 --> 00:08:28,600 You feel a deep breath. You feel those anxiety symptoms 184 00:08:28,600 --> 00:08:32,200 going away, but you again have that long-term issue of 185 00:08:32,200 --> 00:08:34,700 associating side. It with whatever the thing is, 186 00:08:34,700 --> 00:08:37,000 whether it's a presentation, a person you're avoiding 187 00:08:37,000 --> 00:08:39,799 confrontation with or problematic thought. 188 00:08:39,799 --> 00:08:43,299 So when you have that short-term relief, you just really end up 189 00:08:43,299 --> 00:08:45,100 using that safety Behavior. As a crutch. 190 00:08:45,100 --> 00:08:46,800 You keep going back. There you go. 191 00:08:46,800 --> 00:08:49,400 Back to the short-term relief. But you have that long-term 192 00:08:49,400 --> 00:08:51,100 problem, and over and over again. 193 00:08:51,100 --> 00:08:52,700 You're confronted with that anxiety. 194 00:08:52,800 --> 00:08:55,400 So, if that's a cycle of anxiety and you just keep getting back 195 00:08:55,400 --> 00:08:57,800 to this trigger, the safety Behavior, or this overall 196 00:08:57,800 --> 00:09:00,400 distress. How do you avoid that? 197 00:09:00,400 --> 00:09:02,400 And that's where exposure therapy comes in. 198 00:09:02,500 --> 00:09:05,500 When you think about Yourself to anxiety and initially your 199 00:09:05,500 --> 00:09:08,600 distress is going to be really high, but as you're sitting in 200 00:09:08,600 --> 00:09:11,000 that discomfort and you're exposed to that stimuli over 201 00:09:11,000 --> 00:09:14,100 time, it does decrease and eventually it will completely go 202 00:09:14,100 --> 00:09:16,100 away. And that's the goal of exposure 203 00:09:16,100 --> 00:09:18,900 therapy is repeated, small exposures to the thing, causing 204 00:09:18,900 --> 00:09:21,300 you discomfort. So, your overall distress and 205 00:09:21,300 --> 00:09:23,500 anxiety decreases. When you experience that 206 00:09:23,508 --> 00:09:26,000 trigger, then you don't get to the anxiety state. 207 00:09:26,000 --> 00:09:28,200 You don't engage in the safety behavior and you're no longer 208 00:09:28,200 --> 00:09:31,600 creating that long-term problem. So what were using exposure for 209 00:09:31,600 --> 00:09:34,200 is emotion regulation. Ation because when we are 210 00:09:34,200 --> 00:09:37,400 confronted with anxiety, we have two options, we either change 211 00:09:37,400 --> 00:09:40,000 the environment, whether that's ignoring everything getting out 212 00:09:40,000 --> 00:09:43,400 of the situation or we change our response to it. 213 00:09:43,500 --> 00:09:47,700 We go back and we expose yourself in small ways to this 214 00:09:47,700 --> 00:09:50,400 source of anxiety. We go back and we decrease our 215 00:09:50,400 --> 00:09:53,800 distress related to this thing and so what this does is it 216 00:09:53,800 --> 00:09:56,500 Alters our capacity to experience a problematic 217 00:09:56,500 --> 00:09:59,200 environment and this is extremely powerful and can 218 00:09:59,200 --> 00:10:01,900 really be used in any situation that causes anxiety or 219 00:10:01,900 --> 00:10:09,200 discomfort. So this sounds like the most fun 220 00:10:09,200 --> 00:10:11,800 enjoyable, worst possible thing you could do to someone with 221 00:10:11,800 --> 00:10:15,300 anxiety and I completely agree with that, it's miserable, it's 222 00:10:15,300 --> 00:10:19,700 not enjoyable and it works. So the idea of exposure therapy 223 00:10:20,100 --> 00:10:23,000 is that you take something that causes you fear and anxiety and 224 00:10:23,000 --> 00:10:26,000 discomfort and you expose yourself to that thread and 225 00:10:26,000 --> 00:10:29,600 small little bits at a time. So, if you're terrified of 226 00:10:29,600 --> 00:10:33,000 flying, you would slowly. But surely expose yourself to 227 00:10:33,008 --> 00:10:36,000 the experience of flying until you felt comfortable enough. 228 00:10:36,100 --> 00:10:38,000 Enough to get on a plane. So what that would look like, 229 00:10:38,000 --> 00:10:40,400 would be sitting down. Maybe it's in a therapy session, 230 00:10:40,600 --> 00:10:43,400 maybe it's with someone, you trust, maybe it's by yourself in 231 00:10:43,400 --> 00:10:46,000 mentally walking through the process of getting to the 232 00:10:46,000 --> 00:10:50,000 airport checking your bags walking through security getting 233 00:10:50,000 --> 00:10:54,200 to your gate getting on the plane taking off, being on the 234 00:10:54,200 --> 00:10:55,700 plane. What are you going to do? 235 00:10:56,000 --> 00:10:57,700 What is it? Looks like outside the window, 236 00:10:57,800 --> 00:11:01,600 who is around you and get going into great detail of this 237 00:11:01,600 --> 00:11:04,100 experience in your mind. Once you get to the point where 238 00:11:04,100 --> 00:11:05,900 that is no longer causing you a man. 239 00:11:06,100 --> 00:11:09,400 Discomfort and Rapid breathing and the symptoms anxiety, 240 00:11:09,400 --> 00:11:12,100 anxiety, like sweating, increased, heart rate, all of 241 00:11:12,108 --> 00:11:14,600 this kind of stuff. You would move to the next step. 242 00:11:14,700 --> 00:11:17,700 Maybe that's even packing for a trip and putting yourself 243 00:11:17,700 --> 00:11:20,400 through that experience of packing, everything you need, 244 00:11:20,500 --> 00:11:22,800 loading your bags up to the car after that. 245 00:11:22,800 --> 00:11:24,800 Maybe it's driving by the airport. 246 00:11:24,900 --> 00:11:28,000 Another thing that you can do is mimic the physiological symptoms 247 00:11:28,000 --> 00:11:30,000 of anxiety. So, I don't know about you, but 248 00:11:30,000 --> 00:11:33,000 if you struggle with a panic attack before you kind of really 249 00:11:33,000 --> 00:11:35,200 get scared of. That experience is miserable. 250 00:11:35,200 --> 00:11:36,700 It feels kind of like You're going to die. 251 00:11:36,700 --> 00:11:39,500 You're not in control and you just, you can't breathe, 252 00:11:39,500 --> 00:11:42,400 everything's overwhelming. The world is crashing all around 253 00:11:42,400 --> 00:11:44,000 you. That's scary. 254 00:11:44,400 --> 00:11:47,300 So, if you can expose yourself to what it feels like, when your 255 00:11:47,300 --> 00:11:50,500 heart rate increases, when you have shortness of breath, when 256 00:11:50,500 --> 00:11:52,000 it feels like things are overwhelming. 257 00:11:52,300 --> 00:11:54,400 The next time those symptoms, come upon you. 258 00:11:54,400 --> 00:11:56,800 You're like, okay, I got this. I felt this before. 259 00:11:57,000 --> 00:11:59,300 I know how to cope with this. I know how to decrease my 260 00:11:59,300 --> 00:12:02,100 anxiety. Navigate this situation and be 261 00:12:02,100 --> 00:12:05,800 effective to the point where I can manage to cope through this. 262 00:12:06,100 --> 00:12:09,500 Ways you can do this, have a paper bag breathing in and out 263 00:12:09,500 --> 00:12:12,800 through that paper bag, again, kind of mimicking that feeling 264 00:12:12,800 --> 00:12:16,400 of being out of breath. Another way is to get a straw 265 00:12:16,700 --> 00:12:19,900 and breathe through a straw that limits your ability to intake 266 00:12:19,900 --> 00:12:22,400 air and you get that feeling of a shortness of breath. 267 00:12:22,500 --> 00:12:25,500 Going for a run doing push-ups things that get your heart rate 268 00:12:25,600 --> 00:12:29,000 elevated and give you the same physiological experience of 269 00:12:29,000 --> 00:12:32,000 anxiety or panic attack. It's another thing that can 270 00:12:32,000 --> 00:12:35,000 expose you to that experience. So, again, like I just talked 271 00:12:35,000 --> 00:12:36,700 about with the plane People what? 272 00:12:36,700 --> 00:12:39,400 These are are three different types of exposure therapy 273 00:12:39,400 --> 00:12:42,200 imaginative, which was imagining, you're going through 274 00:12:42,200 --> 00:12:44,300 the plane. Imagining you're driving to the 275 00:12:44,300 --> 00:12:46,700 airport Etc. Introspective, which is 276 00:12:46,700 --> 00:12:49,500 recreating those physiological symptoms of anxiety that you 277 00:12:49,508 --> 00:12:52,700 experience when you get on the plane and in Vivo which is 278 00:12:52,900 --> 00:12:55,200 driving to the airport. Packing, your back, actually 279 00:12:55,200 --> 00:12:58,100 getting on a flight. And so these are three different 280 00:12:58,100 --> 00:12:59,500 ways you can do exposure therapy. 281 00:12:59,600 --> 00:13:03,100 And when we think about why people like horror movies or 282 00:13:03,100 --> 00:13:05,200 roller coasters and things like that, they're exposing 283 00:13:05,200 --> 00:13:08,400 themselves to You're in a way that's manageable and you can 284 00:13:08,400 --> 00:13:11,200 cope through it while still having that adrenaline kind of 285 00:13:11,200 --> 00:13:12,800 approaching it from the same way here. 286 00:13:13,000 --> 00:13:15,700 But you're doing it, not for the adrenaline butts that you know, 287 00:13:15,700 --> 00:13:18,100 how to cope. Effectively this week's episode 288 00:13:18,100 --> 00:13:20,700 is brought to you by saqqara. You guys know how much I'm 289 00:13:20,700 --> 00:13:22,400 stressing the importance of good sleep. 290 00:13:22,400 --> 00:13:25,200 Good nutrition getting outside staying active. 291 00:13:25,200 --> 00:13:27,100 Because when we don't take care of our physical health, our 292 00:13:27,100 --> 00:13:28,900 mental health, truly suffers as well. 293 00:13:29,300 --> 00:13:31,800 I know that my emotional vulnerability is off the charts 294 00:13:31,800 --> 00:13:33,400 and I'm not taking care of my physical health. 295 00:13:33,400 --> 00:13:35,400 I can't be productive. My relationships. 296 00:13:36,000 --> 00:13:38,100 Ogle and everything just becomes a mess. 297 00:13:38,400 --> 00:13:41,000 So Cara is nutrition company. 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So, another really important 314 00:14:28,100 --> 00:14:30,200 thing to know about exposure therapy. 315 00:14:30,200 --> 00:14:33,200 If your fear is getting in a car crash, you're not going to go 316 00:14:33,200 --> 00:14:36,900 and get in a minor car. Crash two kind of Be okay with 317 00:14:36,900 --> 00:14:40,100 that fear, you're not putting yourself in any danger, you're 318 00:14:40,100 --> 00:14:43,300 not harming yourself in any way. Your safety is not being put at 319 00:14:43,300 --> 00:14:44,900 risk. If you're, if you're is a car 320 00:14:44,900 --> 00:14:48,200 accident, you would start by imagining yourself getting in 321 00:14:48,200 --> 00:14:50,600 the car. You would go through what the 322 00:14:50,600 --> 00:14:52,800 drive would be. Like, what you see outside your 323 00:14:52,800 --> 00:14:55,700 window, what it physically. Feels like to be in the car. 324 00:14:55,700 --> 00:14:58,800 Next up, you go sit in the car with the door open. 325 00:14:59,000 --> 00:15:01,200 Then you would sit in the car with the door closed. 326 00:15:01,400 --> 00:15:03,900 Then you would drive around with someone else driving the car and 327 00:15:03,900 --> 00:15:06,900 you and the backseat slowly but surely Work up to driving 328 00:15:06,900 --> 00:15:08,900 normally, but you don't get to the point where you're actually 329 00:15:08,900 --> 00:15:11,800 putting yourself In Harm's Way and experiencing that fear, 330 00:15:11,800 --> 00:15:15,000 whatever that is. So when I was doing exposure 331 00:15:15,000 --> 00:15:17,600 therapy at McClain, there was a couple exercises that I used to 332 00:15:17,600 --> 00:15:20,200 do a lot in sessions. One of them was related to a 333 00:15:20,200 --> 00:15:23,200 fear of contamination and feeling dirty and not clean and 334 00:15:23,200 --> 00:15:25,600 really, really, really just need to get rid of whatever that 335 00:15:25,600 --> 00:15:27,700 threat was. So, what I would do and the 336 00:15:27,708 --> 00:15:30,200 sounds horrible, even if you're just a germaphobe and you don't 337 00:15:30,200 --> 00:15:33,600 necessarily have OCD, I'm gonna rub my hands on the ground and I 338 00:15:33,608 --> 00:15:37,500 would sit there in the session for at verse 30 seconds, you 339 00:15:37,500 --> 00:15:40,200 work up to a minute, maybe it's five minutes, maybe it's 10 340 00:15:40,200 --> 00:15:42,900 minutes and I would just sit there with my hands covered in 341 00:15:42,900 --> 00:15:44,900 dirt. From whatever Grime was on the 342 00:15:44,900 --> 00:15:48,400 floor and I would resist the urge to go and wash my hands. 343 00:15:48,400 --> 00:15:50,300 Scrub it off and feel clean again. 344 00:15:51,100 --> 00:15:54,200 Another exercise that I would do a lot was I had a really, really 345 00:15:54,200 --> 00:15:56,500 big problem with tapping in certain numbers. 346 00:15:56,800 --> 00:15:59,700 So what I would do is instead of tapping three times which was 347 00:15:59,700 --> 00:16:02,900 considered a good number for me, I would tap two times and I 348 00:16:02,908 --> 00:16:06,500 would delay that third tap as long as possible, I would go 349 00:16:06,500 --> 00:16:09,300 maybe 30 seconds at first and then I would elongate that to a 350 00:16:09,300 --> 00:16:12,200 minute then it was five minutes. And by the time I was mastering 351 00:16:12,200 --> 00:16:14,200 this ability to resist Compulsion. 352 00:16:14,500 --> 00:16:17,600 My therapist would say, hey, go as long as possible for after 353 00:16:17,600 --> 00:16:20,200 the session and not engage in this compulsion. 354 00:16:20,400 --> 00:16:22,800 Another thing that I'd struggled with and still struggle with to 355 00:16:22,800 --> 00:16:27,500 this day is hair-pulling. And and so for that, it would be 356 00:16:27,500 --> 00:16:30,300 like, okay, I have an awareness of this compulsion and this urge 357 00:16:30,300 --> 00:16:32,900 to pull out a hair. I'm not going to engage with 358 00:16:32,900 --> 00:16:34,700 that. I'm not going to engage in that 359 00:16:34,700 --> 00:16:36,900 compulsion. I'm going to be aware that, that 360 00:16:36,900 --> 00:16:39,800 is a compulsion I have, but I'm going to wait 30 more seconds, 361 00:16:40,100 --> 00:16:41,700 I'm going to wait. One more minute. 362 00:16:41,800 --> 00:16:43,200 I'm going to wait, five more minutes. 363 00:16:43,400 --> 00:16:45,600 I'm going to wait 10 more minutes and kind of sit in that 364 00:16:45,600 --> 00:16:49,100 discomfort for as long as possible, until I absolutely had 365 00:16:49,100 --> 00:16:52,000 to engage in the urge. So using exposure therapy in 366 00:16:52,000 --> 00:16:53,700 your daily life. There's kind of two ways. 367 00:16:53,700 --> 00:16:55,900 You can approach this, you can do exposure therapy from a 368 00:16:55,900 --> 00:16:58,200 preventative perspective. Like, I just talked about in my 369 00:16:58,200 --> 00:17:00,300 therapy sessions, where I was decreasing. 370 00:17:00,300 --> 00:17:03,300 My distress that came from touching dirty things from not 371 00:17:03,300 --> 00:17:04,700 tapping. A certain number of times from 372 00:17:04,700 --> 00:17:07,900 not pulling out a hair, or you can do exposure therapy when you 373 00:17:07,900 --> 00:17:11,700 are in an emotionally distressed space, and sometimes you were in 374 00:17:11,700 --> 00:17:14,599 such a state of panic distress. Being overwhelmed, whatever it 375 00:17:14,608 --> 00:17:17,300 is but the thought of actually going towards that threat is 376 00:17:17,300 --> 00:17:20,400 absolutely miserable and not possible for you in that moment. 377 00:17:20,500 --> 00:17:22,700 That's fine. You use a stop scale, you use 378 00:17:22,700 --> 00:17:25,200 coping skills, you do deep breathing you go on a walk, you 379 00:17:25,200 --> 00:17:28,099 going to run you do the tips Cal, I'll link the episode in 380 00:17:28,108 --> 00:17:29,900 the description for how to do those skills. 381 00:17:30,000 --> 00:17:32,200 But if you're having some anxiety about doing a 382 00:17:32,208 --> 00:17:35,700 presentation, exposing yourself to that fear and going, and 383 00:17:35,700 --> 00:17:38,900 giving the presentation despite having apprehension about doing 384 00:17:38,900 --> 00:17:41,700 it in the future decreases that anxiety. 385 00:17:41,700 --> 00:17:44,000 If you avoid it, completely the next I'm you go together 386 00:17:44,000 --> 00:17:46,500 presentation in class. The, that feeling of anxiety 387 00:17:46,500 --> 00:17:49,700 will be doubled if not triple, if not exponentially larger. 388 00:17:50,000 --> 00:17:52,500 Whereas when you expose yourself to whatever that quote unquote 389 00:17:52,500 --> 00:17:55,400 threat is, that isn't actually impacting your emotional or 390 00:17:55,400 --> 00:17:58,800 physical safety your anxiety in the long run decreases. 391 00:17:58,800 --> 00:18:01,800 So this is where I kind of want to segue into using exposure 392 00:18:01,800 --> 00:18:04,900 therapy in a social sense. So when I was in treatment, we 393 00:18:04,900 --> 00:18:07,300 did this thing, every Friday I called exposure to exposure 394 00:18:07,300 --> 00:18:09,100 group. And I hated this group, with my 395 00:18:09,100 --> 00:18:11,500 whole being, we alternated between activities. 396 00:18:11,500 --> 00:18:14,300 We did to expose herself Special therapy. 397 00:18:14,500 --> 00:18:16,300 One thing that we used to do is karaoke. 398 00:18:16,600 --> 00:18:18,700 I'm a terrible singer. It's why you've never heard me 399 00:18:18,700 --> 00:18:22,000 sing on the podcast. But I am terrible at singing. 400 00:18:22,000 --> 00:18:24,200 It gives me anxiety to sing in front of people that I don't 401 00:18:24,200 --> 00:18:26,000 know. I get really insecure about my 402 00:18:26,000 --> 00:18:28,700 music taste and think, I'll be judged and forever Outcast. 403 00:18:28,700 --> 00:18:33,100 And I just hate karaoke, even if I'm like not picking out the 404 00:18:33,100 --> 00:18:35,900 song, Still anxiety. And so the exercise that we 405 00:18:35,900 --> 00:18:39,900 would do, is every single person would pick a karaoke song. 406 00:18:39,900 --> 00:18:42,200 Go up and do karaoke and at the end you would get a sticker. 407 00:18:42,200 --> 00:18:44,700 So there's this reinforcement. Mint and you weren't a Therapy 408 00:18:44,700 --> 00:18:46,500 Group. You are in a safe space with a 409 00:18:46,500 --> 00:18:49,100 therapist and support and it still caused me so much anxiety. 410 00:18:49,100 --> 00:18:51,600 I remember this one time. I talked to one of my friends 411 00:18:51,600 --> 00:18:53,800 into doing it with me, so she went up with me. 412 00:18:54,100 --> 00:18:55,300 I didn't even choose a real song. 413 00:18:55,300 --> 00:18:58,600 I chose happy birthday. She was up there singing with me 414 00:18:58,600 --> 00:19:01,300 and I was like, okay, I got this, I'm gonna go sing, happy 415 00:19:01,300 --> 00:19:04,000 birthday, and I got to the front and I lip sync. 416 00:19:04,000 --> 00:19:07,700 The whole thing to succeed, you have to sing like your, this is 417 00:19:07,700 --> 00:19:09,900 the point of the group, and I just couldn't do it. 418 00:19:09,900 --> 00:19:11,900 And we made small steps. We got up in front of the group, 419 00:19:11,900 --> 00:19:13,300 we chose the song we did something. 420 00:19:13,400 --> 00:19:17,400 But that just shows what it can be like to experience these 421 00:19:17,400 --> 00:19:20,500 immense moments of anxiety and to expose yourself to what that 422 00:19:20,500 --> 00:19:23,300 threat is. So that was one activity that we 423 00:19:23,300 --> 00:19:24,800 would do. And if you struggle with getting 424 00:19:24,800 --> 00:19:28,300 up in front of a group of people cheering music, whatever it is, 425 00:19:28,300 --> 00:19:31,400 doing that kind of karaoke night with your friends or your family 426 00:19:31,400 --> 00:19:33,800 member. It's a really good exercise to 427 00:19:33,800 --> 00:19:36,500 kind of decrease your anxiety around that thing. 428 00:19:36,500 --> 00:19:39,500 Another activity will that we did was called vulnerability 429 00:19:39,500 --> 00:19:42,300 group, so you would think for the week, they'd be like, okay, 430 00:19:42,300 --> 00:19:45,000 guys next week, Nobility group on Friday and you would think 431 00:19:45,000 --> 00:19:48,000 for the week, what is a vulnerable story that I can 432 00:19:48,000 --> 00:19:50,900 share and with this group? So you would come to the group 433 00:19:50,900 --> 00:19:52,900 you would share something vulnerable by yourself. 434 00:19:52,900 --> 00:19:55,300 Maybe it was a negative interaction, you had maybe it 435 00:19:55,300 --> 00:19:57,200 was something. You felt a lot of guilt about. 436 00:19:57,200 --> 00:19:59,700 Maybe it was something that caused you a lot of shame or 437 00:19:59,700 --> 00:20:01,900 fear. Remember, one time I talked 438 00:20:01,900 --> 00:20:06,600 about how ashamed I was about, how much suffering, I caused the 439 00:20:06,600 --> 00:20:09,600 rest of the my family by struggling with depression and 440 00:20:09,600 --> 00:20:11,700 anxiety. I had made my home life really 441 00:20:11,700 --> 00:20:15,200 chaotic for my younger siblings, I Kind of displaced my family by 442 00:20:15,200 --> 00:20:17,200 moving across the country to get help. 443 00:20:17,300 --> 00:20:20,900 My parents were constantly going to therapy with me and working 444 00:20:20,900 --> 00:20:24,100 in Family Therapy, and I just caused a lot, a lot of chaos and 445 00:20:24,100 --> 00:20:28,300 that brought me so much, shame and guilt and in sadness as 446 00:20:28,300 --> 00:20:29,800 well. And so that was something I 447 00:20:29,808 --> 00:20:32,200 shared invulnerability group, and you would go into detail and 448 00:20:32,200 --> 00:20:35,000 you would tell this story and everyone would go around and 449 00:20:35,000 --> 00:20:37,600 share these things. And for a lot of people, if it 450 00:20:37,600 --> 00:20:40,100 was something that really did Harbor, a lot of emotions, it 451 00:20:40,100 --> 00:20:44,200 would cost a lot of anxiety and discomfort but You are exposing 452 00:20:44,200 --> 00:20:46,500 yourself to that concept of being vulnerable. 453 00:20:46,600 --> 00:20:49,100 And in the long run, when you were then building relationships 454 00:20:49,500 --> 00:20:52,200 and building, strong connections, your ability to be 455 00:20:52,200 --> 00:20:54,700 vulnerable and talk about things that brought up emotions was 456 00:20:54,700 --> 00:20:56,800 improved. So there's one more activity 457 00:20:56,800 --> 00:21:00,700 that we used to do and this was honestly, one of the funniest 458 00:21:00,700 --> 00:21:03,400 ones, but we had these like little Bingo sheets and they 459 00:21:03,400 --> 00:21:04,800 would cut them up into little squares. 460 00:21:04,800 --> 00:21:07,200 And it was activities, like, go ask a stranger for their phone 461 00:21:07,200 --> 00:21:09,600 number. Go, bargain and trade something, 462 00:21:09,600 --> 00:21:13,000 Go sing a song in public. Go do ten Jumping Jacks in 463 00:21:13,000 --> 00:21:15,000 front. Everything like silly things 464 00:21:15,000 --> 00:21:17,200 that were not socially acceptable, push you out of your 465 00:21:17,200 --> 00:21:20,700 comfort zone and were uncomfortable and we would go 466 00:21:20,700 --> 00:21:22,800 into the cafeteria. This mental hospital. 467 00:21:22,800 --> 00:21:25,500 We go up to these poor strangers who were visiting, probably 468 00:21:25,500 --> 00:21:28,300 family members touring the place, maybe they worked there. 469 00:21:28,400 --> 00:21:30,500 And we were these kids that were still getting treatment. 470 00:21:30,500 --> 00:21:34,000 Would be like, can I bargain my lunch for your lunch and heroic? 471 00:21:34,000 --> 00:21:35,500 What back is wrong with these kids? 472 00:21:35,800 --> 00:21:39,000 Like what is going on. But, but it helped it helped to 473 00:21:39,000 --> 00:21:41,500 expose yourself to that discomfort and understand what 474 00:21:41,500 --> 00:21:45,700 it feels like to be socially. Not accepted in a sense, you are 475 00:21:45,700 --> 00:21:48,400 putting yourself at risk for rejection and judgment and you 476 00:21:48,400 --> 00:21:51,300 were okay with that. And so, those were the three 477 00:21:51,300 --> 00:21:54,600 activities that we used to cycle through and do and all are very 478 00:21:54,600 --> 00:21:56,900 applicable to normal life, to push yourself outside of your 479 00:21:56,900 --> 00:21:59,500 comfort zone. Experience that anxiety, expose 480 00:21:59,500 --> 00:22:02,000 yourself to those threats and then become more comfortable 481 00:22:02,000 --> 00:22:03,400 with that experience in the long run. 482 00:22:03,400 --> 00:22:06,000 So if you want to plan to use, exposure therapy, at some point 483 00:22:06,000 --> 00:22:09,000 in the next week, in your life, whenever it is, here are the 484 00:22:09,000 --> 00:22:10,900 steps that you can go through. The first thing you're going to 485 00:22:10,908 --> 00:22:13,200 do is identify the trigger the queue. 486 00:22:13,500 --> 00:22:16,300 Situation, whatever it is, that brings up that distress, and 487 00:22:16,300 --> 00:22:17,800 that anxiety. And write that down. 488 00:22:17,800 --> 00:22:19,700 Describe what it is. Next, you're going to ask 489 00:22:19,700 --> 00:22:21,800 yourself. Is this a Justified anxiety or 490 00:22:21,800 --> 00:22:23,300 not? If you're about to give a 491 00:22:23,300 --> 00:22:25,400 presentation, you have some light butterflies, you're a 492 00:22:25,408 --> 00:22:28,100 little bit nervous and apprehensive that's Justified, 493 00:22:28,100 --> 00:22:30,400 you're going to be up in front of a lot of people, but if 494 00:22:30,400 --> 00:22:32,700 you're having such severe anxiety that you can't breathe 495 00:22:32,700 --> 00:22:35,800 in, you're about to cry. That's maybe not justified given 496 00:22:35,800 --> 00:22:39,400 certain situation, and even if it is Justified given a history 497 00:22:39,400 --> 00:22:42,800 based on certain presentations, it's not serving you effectively 498 00:22:42,800 --> 00:22:45,200 within the school setting. So this is when you address your 499 00:22:45,200 --> 00:22:47,900 exposure, what is your exposure? Look like whether it's 500 00:22:48,100 --> 00:22:51,300 imaginative introspective or in Vivo. 501 00:22:51,500 --> 00:22:54,000 So, kind of walk through that. What are different ways you can 502 00:22:54,000 --> 00:22:57,100 expose yourself to the anxiety of going through that activity? 503 00:22:57,100 --> 00:23:00,700 So you also want to revisit and see what that safety behavior is 504 00:23:00,700 --> 00:23:02,400 that you're blocking. Maybe it's running out of the 505 00:23:02,400 --> 00:23:05,600 classroom, maybe it's avoiding the presentation altogether, 506 00:23:05,600 --> 00:23:08,500 maybe it's avoiding, whatever that threat is for long periods 507 00:23:08,500 --> 00:23:12,600 of time and see what the healthy behavior is that you're creating 508 00:23:12,600 --> 00:23:14,000 by avoiding. Other thing. 509 00:23:14,000 --> 00:23:17,700 And lastly, what is the emotional response of exposing 510 00:23:17,700 --> 00:23:20,100 yourself to this thing? Are you feeling proud of 511 00:23:20,100 --> 00:23:23,200 yourself for being able to sit there and not be overwhelmed? 512 00:23:23,200 --> 00:23:26,600 Are you feeling confident after giving this presentation and do 513 00:23:26,600 --> 00:23:28,200 you want to reinforce this feeling? 514 00:23:28,200 --> 00:23:30,100 If so you're going to keep exposing yourself to it, you're 515 00:23:30,100 --> 00:23:33,500 going to keep working to get rid of these anxieties and fears and 516 00:23:33,500 --> 00:23:36,000 discomforts. So, I also wanted to give a 517 00:23:36,000 --> 00:23:40,100 couple resources around OCD and exposure therapy and things you 518 00:23:40,100 --> 00:23:42,900 can read if you're interested in this topic or ADD. 519 00:23:43,300 --> 00:23:45,000 If I with you and you want to learn more about it. 520 00:23:45,000 --> 00:23:47,900 So one book that I read about OCD which was literally 521 00:23:47,900 --> 00:23:49,200 phenomenal. And I've talked about it in 522 00:23:49,200 --> 00:23:51,500 episodes before it was called brain lock, and I don't remember 523 00:23:51,500 --> 00:23:54,000 who it's by, but I'll put it in today's show notes and there's 524 00:23:54,000 --> 00:23:56,400 tons of case studies in this book of different individuals 525 00:23:56,400 --> 00:24:00,000 who struggled with OCD and got treatment to improve their 526 00:24:00,000 --> 00:24:01,400 obsessions and their compulsions. 527 00:24:01,400 --> 00:24:04,200 And it talks about biologically what goes on when you're 528 00:24:04,200 --> 00:24:08,400 experiencing OCD, how it really is a physiological disease and 529 00:24:08,400 --> 00:24:11,400 not just kind of in your head going to approach coping with 530 00:24:11,400 --> 00:24:14,700 obsessions and compulsions. Rewire those thought patterns, 531 00:24:14,700 --> 00:24:17,700 so that you can recognize that this is not really a real 532 00:24:17,700 --> 00:24:19,600 thought. And a real threat, it is an 533 00:24:19,600 --> 00:24:22,000 obsession. It is a compulsion, Etc. 534 00:24:22,300 --> 00:24:25,600 So that is one book, Brain lock. The other one, which totally 535 00:24:25,600 --> 00:24:28,800 relates to vulnerability and social exposure. 536 00:24:28,800 --> 00:24:32,000 Like we just talked about, is I thought it was just me but it 537 00:24:32,000 --> 00:24:34,400 isn't by brene Brown. And that book is all about 538 00:24:34,400 --> 00:24:37,200 perfectionism and really a lot about shame. 539 00:24:37,200 --> 00:24:40,500 If you're not familiar with brene brown, she is a shame 540 00:24:40,500 --> 00:24:42,200 researcher. And she's done tons, and tons, 541 00:24:42,200 --> 00:24:44,300 and tons of work. But that's another really good 542 00:24:44,300 --> 00:24:48,400 book about social anxiety, and fears and exposing yourself to 543 00:24:48,400 --> 00:24:51,300 kind of that discomfort. So that's kind of all I got for 544 00:24:51,300 --> 00:24:53,300 today. As far as exposure therapy, we 545 00:24:53,300 --> 00:24:56,300 walked through how you can address a threat and decide if 546 00:24:56,300 --> 00:24:58,300 what you're feeling is Justified or not justified. 547 00:24:58,300 --> 00:25:02,300 And if it's not justified, how you can use exposure therapy to 548 00:25:02,300 --> 00:25:05,500 decrease the discomfort around certain triggers, we talked 549 00:25:05,500 --> 00:25:07,600 about different ways that you can do, exposure therapy, 550 00:25:07,600 --> 00:25:11,200 whether it's introspective imaginative or in Vivo, we 551 00:25:11,200 --> 00:25:13,000 talked about using exposure therapy for anxiety. 552 00:25:13,300 --> 00:25:17,800 Disorders, general anxiety OCD and social anxiety. 553 00:25:17,900 --> 00:25:20,600 And yeah, I think that's pretty much it. 554 00:25:20,600 --> 00:25:24,500 So if you enjoyed this episode, be sure to leave a review. 555 00:25:24,500 --> 00:25:26,400 Share it with a friend share on social media. 556 00:25:26,700 --> 00:25:29,300 If you share yourself listening to this episode, I will give you 557 00:25:29,300 --> 00:25:32,100 a shout out and repost on Instagram and actually resisted 558 00:25:32,100 --> 00:25:35,500 podcast. Also, I am doing a crash course 559 00:25:35,500 --> 00:25:39,100 to DBT series on Tick-Tock, so be sure to follow me on Tick, 560 00:25:39,100 --> 00:25:42,300 Tock at she persisted podcast every day and posting three or 561 00:25:42,300 --> 00:25:45,800 four videos and I'm Going from starting at the intro to DBT 562 00:25:45,800 --> 00:25:48,700 what is DBT, what's a? Dialectic all the way through 563 00:25:48,700 --> 00:25:52,100 every single skill and DBT. So be sure to follow along with 564 00:25:52,100 --> 00:25:55,000 that great way to understand all the scales without literally 565 00:25:55,000 --> 00:25:58,100 going to therapy and doing intensive treatment. 566 00:25:58,100 --> 00:26:00,600 But anyone looking to be more effective in their life. 567 00:26:00,600 --> 00:26:02,400 Whether it's being more mindful being more interpersonally 568 00:26:02,400 --> 00:26:04,400 effective, you gotta watch this series. 569 00:26:04,400 --> 00:26:07,300 I promise it's helpful. So thanks for listening. 570 00:26:07,300 --> 00:26:08,500 I will see you next Friday.