1 00:00:00,200 --> 00:00:04,100 Welcome to she persisted I'm your host Sadie Saxton a 19 year 2 00:00:04,100 --> 00:00:07,100 old from the Bay Area studying psychology at the University of 3 00:00:07,100 --> 00:00:10,400 Pennsylvania. She persisted is the Teen Mental 4 00:00:10,400 --> 00:00:13,800 Health podcast made for teenagers by a team in each 5 00:00:13,800 --> 00:00:15,400 episode. I'll bring you authentic 6 00:00:15,400 --> 00:00:18,300 accessible and relatable conversations about every aspect 7 00:00:18,300 --> 00:00:21,600 of mental Wellness. You can expect evidence-based, 8 00:00:21,600 --> 00:00:25,100 Tina, proof resources, coping skills, including lots of DBT, 9 00:00:25,100 --> 00:00:28,300 insights and education. In each piece of content, you 10 00:00:28,300 --> 00:00:31,600 consume, she persisted Offers you a safe space to feel 11 00:00:31,600 --> 00:00:33,700 validated and understood in your struggle. 12 00:00:34,000 --> 00:00:36,400 While encouraging you to take ownership of your journey and 13 00:00:36,400 --> 00:00:40,900 build your life worth living. So, let's dive in this week on. 14 00:00:40,900 --> 00:00:44,600 She persisted, we can think of thoughts and urges and coping 15 00:00:44,600 --> 00:00:45,800 skills. That a lot of the times are 16 00:00:45,800 --> 00:00:48,000 things that really do impact, our mental health, in a very 17 00:00:48,000 --> 00:00:52,100 direct way as habits. And every time, we engage in a 18 00:00:52,100 --> 00:00:55,900 negative thought, or we engage in urge, that isn't an effective 19 00:00:55,900 --> 00:01:00,300 coping skill, are we use a healthy way of coping to and 20 00:01:00,300 --> 00:01:03,000 emotional situation. We are either building a habit 21 00:01:03,000 --> 00:01:06,400 or breaking a habit and so you could be a building healthy have 22 00:01:06,400 --> 00:01:08,300 it. You could be strengthening and 23 00:01:08,300 --> 00:01:11,000 unhealthy habit, which means it's harder to move away from 24 00:01:11,000 --> 00:01:13,600 having that thought or engaging in that urge, or using that 25 00:01:13,600 --> 00:01:17,200 unhealthy coping scale, or you could be engaging in a healthy 26 00:01:17,200 --> 00:01:19,500 habit. And at the same time, breaking 27 00:01:19,500 --> 00:01:23,100 that reinforced unhealthy, coping skill, thought urge 28 00:01:23,100 --> 00:01:25,500 excetera. Hello, hello, and welcome back 29 00:01:25,500 --> 00:01:27,300 to. She persisted, I'm so excited 30 00:01:27,300 --> 00:01:29,900 for today's episode. You guys voted on Instagram and 31 00:01:29,900 --> 00:01:32,200 work. Excited to hear about today's 32 00:01:32,200 --> 00:01:34,400 topic, which is mental health habits. 33 00:01:34,800 --> 00:01:37,800 You've probably heard me say this before, but I really do 34 00:01:37,800 --> 00:01:41,400 firmly believe that a lot of what goes into having good 35 00:01:41,400 --> 00:01:43,300 mental health, or being successful. 36 00:01:43,300 --> 00:01:46,600 And your mental health journey is preventative work and laying 37 00:01:46,600 --> 00:01:51,100 a foundation and groundwork that allows you to be successful. 38 00:01:51,500 --> 00:01:54,900 Keeps you on a positive trajectory and set you up for 39 00:01:54,900 --> 00:01:57,100 Success. Even when your mental health is 40 00:01:57,100 --> 00:02:00,000 at a lower point, I think, learning new skills. 41 00:02:00,100 --> 00:02:03,400 Skills and mastering new coping skills and behaviors, and 42 00:02:03,400 --> 00:02:06,200 habits, and ways of rewiring your thought patterns. 43 00:02:06,200 --> 00:02:07,800 All of these things, we do to improve our mental. 44 00:02:07,800 --> 00:02:10,900 Health are great things, but they are very challenging to 45 00:02:10,900 --> 00:02:13,800 learn and Implement when you are in crisis mode. 46 00:02:13,800 --> 00:02:16,900 And when you are actively struggling, if we can learn 47 00:02:16,900 --> 00:02:20,500 these skills, when our mental health is in a better state, it 48 00:02:20,500 --> 00:02:23,400 makes things easier on us and then we can Implement them when 49 00:02:23,400 --> 00:02:26,600 we really do need them. So when our mental health is 50 00:02:26,600 --> 00:02:29,400 struggling, we've really don't want to be learning mastering 51 00:02:29,400 --> 00:02:31,700 and Thanks girls. At the same time, we want to 52 00:02:31,708 --> 00:02:34,100 make things as easy for ourselves as possible. 53 00:02:34,500 --> 00:02:37,700 Which means making mental health habits and good. 54 00:02:37,700 --> 00:02:40,800 Mental health habits really second nature, so you can just 55 00:02:40,800 --> 00:02:44,200 go into autopilot mode and do what, you know, Works to get 56 00:02:44,200 --> 00:02:48,200 yourself out of a low point. And again, keep yourself on that 57 00:02:48,200 --> 00:02:51,600 upwards trajectory with starting today's episode with some little 58 00:02:51,600 --> 00:02:55,500 tidbits and pieces of wisdom from Atomic habits, which if you 59 00:02:55,500 --> 00:02:58,600 haven't read before, I highly recommend, it's not necessarily 60 00:02:58,600 --> 00:03:01,300 a mental health book. But it is a book, all about 61 00:03:01,300 --> 00:03:03,800 mastering habits and behaviors and routines. 62 00:03:03,900 --> 00:03:06,700 And I do feel like a lot of things related to mental, health 63 00:03:06,700 --> 00:03:10,000 are related to shifting Behavior, shifting habits and 64 00:03:10,000 --> 00:03:12,500 ways that we cope with things, a lot of the times our behaviors 65 00:03:12,500 --> 00:03:15,000 and habits. So whether that is thought, 66 00:03:15,000 --> 00:03:18,300 patterns, whether that is urges, whether that is the ways that we 67 00:03:18,300 --> 00:03:21,000 respond in relationships, whether that is things like 68 00:03:21,000 --> 00:03:24,500 self-harm, disordered eating, and even healthier habits that 69 00:03:24,500 --> 00:03:26,600 we're trying to implement, like a good sleep schedule, or a 70 00:03:26,608 --> 00:03:31,000 balanced diet or being connected, or Staying on top of 71 00:03:31,000 --> 00:03:34,500 our self care. These things are all habits, and 72 00:03:34,500 --> 00:03:38,400 so, the scientific principles in this book, apply there as well. 73 00:03:38,400 --> 00:03:42,100 So your two quotes that I want to give you from this book, I'm 74 00:03:42,100 --> 00:03:44,900 going to explain one principle that I think is super helpful to 75 00:03:44,900 --> 00:03:49,300 know, and then explain a really brief summary, the ideas and 76 00:03:49,300 --> 00:03:52,900 then that will be the atomic habits portion. 77 00:03:53,000 --> 00:03:55,800 But I think it's a great Foundation to have in this 78 00:03:55,800 --> 00:03:57,700 episode. So, the first quote that I love, 79 00:03:58,000 --> 00:04:01,200 is that habits or the compound interest Of self-improvement. 80 00:04:01,200 --> 00:04:04,700 So the idea here is that the more you invest in yourself, the 81 00:04:04,700 --> 00:04:07,200 more you work on self-improvement the growth 82 00:04:07,200 --> 00:04:11,900 compounds and it improves over time, and it truly just improves 83 00:04:11,900 --> 00:04:14,800 exponentially. And this is both objectively 84 00:04:14,800 --> 00:04:18,500 true with building a habit or mastering a skill, like running 85 00:04:18,500 --> 00:04:21,600 a marathon and subjectively true and things like coping with 86 00:04:21,600 --> 00:04:24,100 emotions that arise or challenging situations. 87 00:04:24,600 --> 00:04:26,400 And so there's a real, this really amazing chart with an 88 00:04:26,400 --> 00:04:30,900 atomic habits that breaks down. What would happen if You improve 89 00:04:30,900 --> 00:04:34,300 one percent every single day. If you were to get one percent 90 00:04:34,300 --> 00:04:37,600 better, every single day for a year, you would be at thirty 91 00:04:37,600 --> 00:04:41,600 seven point seven, eight percent better because the compound 92 00:04:41,600 --> 00:04:44,800 interest is there. But if you were to get 1% worse 93 00:04:44,800 --> 00:04:49,900 every day for the entire year, you would be at 0.03%. 94 00:04:50,000 --> 00:04:53,600 So the goal is to make these baby steps. 95 00:04:53,600 --> 00:04:56,500 Make these tiny shifts and changes so that you are on that 96 00:04:56,500 --> 00:04:59,700 upper trajectory and you are working towards the point that 97 00:04:59,700 --> 00:05:03,100 you want. To be short term, long term, and 98 00:05:03,100 --> 00:05:06,200 achieving your goals. So to summarize the book in 99 00:05:06,200 --> 00:05:08,700 three sentences, I will link the article that I got this from 100 00:05:09,000 --> 00:05:11,900 because while I have read this book, they summed this up so 101 00:05:11,900 --> 00:05:14,600 nicely. So I wanted to give you this 102 00:05:14,600 --> 00:05:17,500 little summary and I'll link The Source in the show notes. 103 00:05:18,600 --> 00:05:22,100 So an atomic habit, is a regular practice of routine that is not 104 00:05:22,100 --> 00:05:24,600 only small and easy to do, but it's also the source of 105 00:05:24,600 --> 00:05:28,100 incredible power a component of the system of compound growth, 106 00:05:28,600 --> 00:05:31,500 bad habits repeat themselves. Again and again, not because you 107 00:05:31,500 --> 00:05:33,800 don't want to change, but because you have the wrong 108 00:05:33,800 --> 00:05:36,400 system for change. I love that especially for 109 00:05:36,400 --> 00:05:38,300 mental health. If you are feeling like you are 110 00:05:38,300 --> 00:05:43,000 at an absolute rot with your ability to think differently 111 00:05:43,000 --> 00:05:45,300 about situations and experience different emotions. 112 00:05:45,300 --> 00:05:49,700 In response to challenges you're facing or use different skills. 113 00:05:49,700 --> 00:05:54,000 When you are presented with a difficult moment, restructuring 114 00:05:54,000 --> 00:05:57,300 how you approach that and being like, I don't want to change 115 00:05:57,300 --> 00:06:00,600 enough which probably isn't the case, but you don't have the 116 00:06:00,600 --> 00:06:03,300 system for change, don't have the toolbox and the support 117 00:06:03,300 --> 00:06:06,100 system, and the knowledge to be able to make those shifts in a 118 00:06:06,100 --> 00:06:07,800 way that is effective and sustainable. 119 00:06:08,000 --> 00:06:11,100 And the third sentence is changes that seem small and 120 00:06:11,100 --> 00:06:13,700 unimportant at first will compound into remarkable 121 00:06:13,700 --> 00:06:15,400 results. If you're willing to stick with 122 00:06:15,400 --> 00:06:18,700 them for years, I know you're probably like years. 123 00:06:18,700 --> 00:06:21,700 Like, I know we're building habits, but that seems really 124 00:06:21,700 --> 00:06:24,500 long term especially with regards to mental health. 125 00:06:24,700 --> 00:06:28,000 And this is where I love to bring in the idea of thoughts. 126 00:06:28,000 --> 00:06:30,900 And anyway, that you process through change the way that you 127 00:06:30,900 --> 00:06:34,700 speak to yourself, if you can make small shifts in the way 128 00:06:34,700 --> 00:06:39,500 that you think about yourself and your self-esteem, and the 129 00:06:39,500 --> 00:06:42,200 way you go about things with you're approaching them from a 130 00:06:42,200 --> 00:06:47,700 more emotion anxiety, fear, shame based perspective versus 131 00:06:47,700 --> 00:06:52,200 more logical, problem, solving validating self-empowerment 132 00:06:52,200 --> 00:06:55,600 perspective, if you can make tiny shifts in your thoughts, 133 00:06:56,600 --> 00:06:59,500 Think about how much of an impact that will have years from 134 00:06:59,500 --> 00:07:02,100 now, not only with how you speak to yourself and process through 135 00:07:02,100 --> 00:07:05,000 things. But also your self-esteem, the 136 00:07:05,008 --> 00:07:07,400 way you view yourself the way, you should open relationships 137 00:07:07,400 --> 00:07:10,300 your confidence. All of these things that we want 138 00:07:10,300 --> 00:07:12,400 to improve. So that is the book in three 139 00:07:12,400 --> 00:07:15,100 sentences. There are five Big Ideas within 140 00:07:15,100 --> 00:07:17,000 the book. The first habits are the 141 00:07:17,000 --> 00:07:19,300 compound interest of self-improvement second. 142 00:07:19,300 --> 00:07:22,300 If you want better results than forget about setting goals focus 143 00:07:22,300 --> 00:07:26,700 on your system, third, the most effective way to change your It 144 00:07:26,700 --> 00:07:30,100 is to focus not on what you want to achieve but who you wish to 145 00:07:30,100 --> 00:07:32,600 become. So if your mental health goal 146 00:07:32,600 --> 00:07:36,100 was to have less panic attacks, you would kind of reframe that 147 00:07:36,100 --> 00:07:39,100 and be like I would like to be the kind of person who handles 148 00:07:39,100 --> 00:07:45,600 my anxiety with confidence and a sense of Competency and I feel 149 00:07:45,600 --> 00:07:48,300 capable of handling and processing through and 150 00:07:48,300 --> 00:07:51,800 validating my emotions as they arise and not feeling like they 151 00:07:51,800 --> 00:07:54,000 control me. Fourth, the four laws of 152 00:07:54,000 --> 00:07:57,400 behavior change, our simple set rules we Can use to build better 153 00:07:57,400 --> 00:07:59,200 habits. They are make it obvious, make 154 00:07:59,200 --> 00:08:02,200 it attractive, make it easy, and make it satisfying. 155 00:08:02,500 --> 00:08:06,000 So those have to be involved to make any great habitat will kind 156 00:08:06,000 --> 00:08:09,400 of break doubt that down more, but those are essential in 157 00:08:09,400 --> 00:08:12,400 creating a new habit. In fourth environment is the 158 00:08:12,400 --> 00:08:14,600 Invisible Hand? That shapes human behavior. 159 00:08:14,600 --> 00:08:19,400 So we'll talk a lot more about environment in this episode, but 160 00:08:19,400 --> 00:08:22,900 I also like to add here, not only your physical environment, 161 00:08:22,900 --> 00:08:25,500 like if your goal is to get in bed earlier, maybe you put your 162 00:08:25,500 --> 00:08:28,100 phone in a different. Room and you make your batter 163 00:08:28,100 --> 00:08:31,100 really amazing calming place and you put a book that you like to 164 00:08:31,100 --> 00:08:33,100 read next to your beds. You're motivated to get into 165 00:08:33,100 --> 00:08:34,799 bed. That's one example of an 166 00:08:34,799 --> 00:08:37,200 environment, but we can also think of our mental environment 167 00:08:37,200 --> 00:08:40,299 or emotional environment, or social media environments, all 168 00:08:40,299 --> 00:08:43,200 of these things can also be defined as environment. 169 00:08:43,500 --> 00:08:46,000 And you can use that to shape and turn your behavior. 170 00:08:46,100 --> 00:08:49,900 So, the last kind of outside source that I want to mention as 171 00:08:49,900 --> 00:08:53,100 context here of why habits are so important and what an impact 172 00:08:53,100 --> 00:08:56,200 they can have on mental health, is a study that was done. 173 00:08:56,300 --> 00:08:59,500 In, in 2020, in Sweden, they looked at the two different 174 00:08:59,500 --> 00:09:03,600 covid-19 surges. And this is a little piece from 175 00:09:03,600 --> 00:09:06,800 their apps track. They said - changes in lifestyle 176 00:09:06,800 --> 00:09:09,800 habits and more time in a mentally passive State sitting 177 00:09:09,800 --> 00:09:12,600 at home were associated with higher odds of mental ill, 178 00:09:12,600 --> 00:09:15,600 health including health, anxiety, regarding one's own, 179 00:09:15,600 --> 00:09:17,600 and relatives Health, generalized, anxiety, and 180 00:09:17,600 --> 00:09:20,400 depression, symptoms, and concerns regarding employment 181 00:09:20,400 --> 00:09:23,500 and economy, these results. Emphasize the need to support 182 00:09:23,500 --> 00:09:26,000 healthy lifestyle habits, to strengthen the resilience. 183 00:09:26,700 --> 00:09:29,800 Vulnerable groups. And I think that was really cool 184 00:09:29,800 --> 00:09:31,800 to highlight. Obviously, this is a different 185 00:09:31,800 --> 00:09:34,500 vulnerable population, people that are struggling with covid, 186 00:09:34,500 --> 00:09:36,800 or more at risk. But I think if we think about 187 00:09:36,800 --> 00:09:39,100 this from a mental health perspective, people that are at 188 00:09:39,100 --> 00:09:41,800 risk for experiencing mental health issues, or have a history 189 00:09:41,800 --> 00:09:44,500 of mental health issues or currently experiencing mental 190 00:09:44,500 --> 00:09:47,700 health, challenges or an at-risk vulnerable group. 191 00:09:47,800 --> 00:09:51,400 And so if we can use healthy habits and healthy lifestyle, to 192 00:09:51,400 --> 00:09:54,600 decrease that vulnerability increase, that resilience, that 193 00:09:54,600 --> 00:09:58,500 can be a really powerful shift to Make and a somewhat simple 194 00:09:58,500 --> 00:10:01,000 one. So I have touched on this a 195 00:10:01,000 --> 00:10:05,000 little bit, but I like to include thoughts or just and 196 00:10:05,000 --> 00:10:08,700 coping skills as habits. I didn't episode talking about 197 00:10:08,700 --> 00:10:11,100 suicidal ideation. And how every time you're 198 00:10:11,100 --> 00:10:14,100 engaging in that thought or that urge, you were building that 199 00:10:14,100 --> 00:10:18,200 habit and reinforcing the relationship of stress and kind 200 00:10:18,200 --> 00:10:20,700 of like self-soothing yourself with that outlet. 201 00:10:21,000 --> 00:10:23,700 So I think that's a very relevant and interesting 202 00:10:23,700 --> 00:10:27,800 perspective to add into this episode, is that We can think of 203 00:10:27,800 --> 00:10:29,500 thoughts, and urges, and coping skills. 204 00:10:29,500 --> 00:10:31,600 That a lot of the times are things that really do impact, 205 00:10:31,600 --> 00:10:34,600 our mental health, in a very direct way as habits. 206 00:10:34,900 --> 00:10:38,600 And every time we engage in a negative thought or re-engage in 207 00:10:38,700 --> 00:10:41,100 urge that isn't an effective coping skill. 208 00:10:41,800 --> 00:10:45,200 Are we use a healthy way of coping to navigate an emotional 209 00:10:45,200 --> 00:10:47,500 situation. We are either building a habit 210 00:10:47,500 --> 00:10:50,800 or breaking a habit and so you could be building, healthy 211 00:10:50,800 --> 00:10:53,300 habit, you could be strengthening and unhealthy 212 00:10:53,300 --> 00:10:55,900 habit, which means it's harder to move away from having that 213 00:10:55,900 --> 00:10:57,700 thought. Or engaging in that urge or 214 00:10:57,700 --> 00:11:01,100 using that on healthy coping scale, or you could be engaging 215 00:11:01,100 --> 00:11:04,400 in a healthy habit and at the same time, breaking that 216 00:11:04,400 --> 00:11:08,700 reinforced unhealthy, coping skill, thought, urges, Etc, and 217 00:11:08,700 --> 00:11:12,000 that is something that helps me with shifting behaviors when I'm 218 00:11:12,000 --> 00:11:15,200 struggling the motivation. I think a good example here is 219 00:11:15,200 --> 00:11:17,000 like exercise. If I, like don't want to go to 220 00:11:17,000 --> 00:11:18,900 the gym, like I just don't want to. 221 00:11:19,100 --> 00:11:21,200 It's a lot of work, it's a lot of energy. 222 00:11:21,600 --> 00:11:24,000 There are two different ways to frame it that I found to be 223 00:11:24,000 --> 00:11:25,800 effective. One is what we mentioned, which 224 00:11:25,800 --> 00:11:29,600 is Thinking about the type of person you want to be instead of 225 00:11:29,600 --> 00:11:31,600 thinking about the goal you want to pursue. 226 00:11:31,600 --> 00:11:33,500 So it's like I want to be the kind of person that feels 227 00:11:33,500 --> 00:11:37,400 healthy and happy and motivated and exercises and has a healthy 228 00:11:37,400 --> 00:11:40,100 lifestyle. And then the other thing is 229 00:11:40,100 --> 00:11:42,800 reminding myself. If I go to the gym, I'm building 230 00:11:42,800 --> 00:11:46,300 this healthy habit of exercising, I'm breaking the 231 00:11:46,300 --> 00:11:51,000 habit of not exercising or if I don't go to the gym and building 232 00:11:51,000 --> 00:11:54,000 the habit and making it more difficult to in the future 233 00:11:54,000 --> 00:11:56,200 exercise. So I like kind of think that is 234 00:11:56,300 --> 00:11:59,500 Adding tallies to two different columns in my reinforcing a good 235 00:11:59,500 --> 00:12:02,100 habit or my reinforcing a bad habit. 236 00:12:02,100 --> 00:12:03,800 And either way, you were impacting. 237 00:12:03,800 --> 00:12:06,900 Those trajectories I know that. So many of you guys are high 238 00:12:06,900 --> 00:12:09,500 school and college students, you're probably in Peak midterm 239 00:12:09,500 --> 00:12:12,000 season right now, which means you have to be as productive and 240 00:12:12,000 --> 00:12:15,200 focused as possible to get the best use of your time because 241 00:12:15,200 --> 00:12:18,200 your schedules are probably insane and I totally get it. 242 00:12:18,500 --> 00:12:21,000 My biggest hack has been magic mind. 243 00:12:21,000 --> 00:12:23,500 You might have heard me talk about them before, but it's 244 00:12:23,500 --> 00:12:26,200 great because I can get the energy and focus. 245 00:12:26,300 --> 00:12:29,300 That I need without having like, six cups of coffee, and being 246 00:12:29,300 --> 00:12:32,400 overwhelmed with anxiety. It has a ton of natural 247 00:12:32,400 --> 00:12:35,100 ingredients. My favorite is Masha. 248 00:12:35,100 --> 00:12:37,800 I've never been able to get myself to drink matcha lattes. 249 00:12:37,800 --> 00:12:40,400 I know they're better for you and in your body, absorbs much a 250 00:12:40,400 --> 00:12:43,500 better than it does coffee. I know that adds less anxiety, 251 00:12:43,500 --> 00:12:46,100 but I just cannot get over the taste and that's why I love 252 00:12:46,100 --> 00:12:48,500 magic mind, because it's like a little Jew shot. 253 00:12:48,700 --> 00:12:52,100 So, rather than drinking an entire giant cup of matcha, or 254 00:12:52,100 --> 00:12:54,900 going through the whole process of making that every morning you 255 00:12:54,900 --> 00:12:57,300 drink a magic mind shot. It with your normal cup of 256 00:12:57,300 --> 00:13:00,500 coffee and you get the benefits of the added energy Focus 257 00:13:00,500 --> 00:13:04,400 productivity without multiple cups or sources of caffeine. 258 00:13:04,600 --> 00:13:07,000 So if you're looking for that boost of energy to help you get 259 00:13:07,000 --> 00:13:09,700 through finals and midterms season and just all of the work 260 00:13:09,700 --> 00:13:12,400 that we are all balancing, you should definitely check out 261 00:13:12,400 --> 00:13:16,900 magic mind, you can go to magic mind Cosell, she persisted or 262 00:13:16,900 --> 00:13:19,000 use code. She persisted at checkout to get 263 00:13:19,000 --> 00:13:23,400 40% off your subscription for the next 10 days again, but is 264 00:13:23,400 --> 00:13:26,200 40% off your subscription for the next 10 days. 265 00:13:26,300 --> 00:13:28,300 Is with code. She persisted. 266 00:13:28,800 --> 00:13:31,600 So from a DVT perspective and if you've never heard that before, 267 00:13:31,600 --> 00:13:34,600 it stands for dialectical behavioral therapy and that is 268 00:13:34,600 --> 00:13:37,400 the kind of therapy that I did. A lot of during my time in 269 00:13:37,400 --> 00:13:41,500 treatment I found it super helpful and the biggest part of 270 00:13:41,500 --> 00:13:44,000 DBT I would say is the skills education. 271 00:13:44,000 --> 00:13:46,200 There's all these skills to help you navigate any. 272 00:13:46,200 --> 00:13:48,800 And every challenge you could experience with regards to your 273 00:13:48,800 --> 00:13:52,200 mental health. And so one of the habits and the 274 00:13:52,200 --> 00:13:56,100 emotion regulation module is the police Cal and to boil it down. 275 00:13:56,200 --> 00:13:57,900 Down. You are taking care of your mind 276 00:13:57,900 --> 00:14:00,900 by taking care of your body and to take it a step further. 277 00:14:00,900 --> 00:14:03,900 I think the police kill really works to decrease your emotional 278 00:14:03,900 --> 00:14:06,300 vulnerability. And if you're not familiar with 279 00:14:06,300 --> 00:14:09,500 emotional vulnerability, it's things like not sleeping well 280 00:14:09,500 --> 00:14:12,700 and being really grumpy. It is being hangry. 281 00:14:13,100 --> 00:14:16,700 It is things like having an argument with someone and then 282 00:14:16,700 --> 00:14:20,000 trying to go into another interaction, it's already being 283 00:14:20,000 --> 00:14:22,900 anxious or depressed or exhausted, and then trying to 284 00:14:22,900 --> 00:14:25,600 show up to a situation. It's kind of like you're, you're 285 00:14:26,300 --> 00:14:29,400 Passivity to navigate a situation and when we're not 286 00:14:29,400 --> 00:14:31,100 sleeping. Well, when we're not eating, 287 00:14:31,100 --> 00:14:32,900 what we're having relationship challenges. 288 00:14:32,900 --> 00:14:35,200 When we ourselves are struggling with our mental health, our 289 00:14:35,200 --> 00:14:39,600 emotional capacity is impacted. And therefore our emotional 290 00:14:39,600 --> 00:14:43,000 vulnerability is increased, you're more vulnerable to 291 00:14:43,000 --> 00:14:45,600 experiencing these intense emotions and having a more 292 00:14:45,900 --> 00:14:50,500 difficult time, coping with them The please scale is an acronym 293 00:14:50,500 --> 00:14:54,700 but it's not a perfect acronym. Like please be PL is physical 294 00:14:54,700 --> 00:14:58,500 illness, it's not perfect, but it's a good acronym and the rest 295 00:14:58,500 --> 00:15:01,500 of it is perfect. So if you're like, that was not 296 00:15:01,500 --> 00:15:05,000 the correct number of letters that match up with the words, 297 00:15:05,000 --> 00:15:08,900 that's the disclaimer there. So the first thing, treat 298 00:15:08,900 --> 00:15:12,900 physical illness, you are taking your meds, you are going to the 299 00:15:12,900 --> 00:15:15,800 doctor if you were sick, you are taking rest. 300 00:15:15,800 --> 00:15:18,700 When you need to, you're not going and like pushing Ooh, 301 00:15:18,700 --> 00:15:22,200 final season and studying like crazy when you're also sick and 302 00:15:22,200 --> 00:15:25,800 like not at your best. The next part of the scale is 303 00:15:25,800 --> 00:15:29,400 balanced eating, so this means that you are staying on a 304 00:15:29,400 --> 00:15:31,000 balanced diet. You are getting all the 305 00:15:31,000 --> 00:15:33,900 nutrients that you were need. You are eating regularly. 306 00:15:34,100 --> 00:15:37,100 You are not restricting or overeating and you are avoiding 307 00:15:37,100 --> 00:15:40,000 things like being angry, which could also impact your emotional 308 00:15:40,000 --> 00:15:42,800 vulnerability. The a is avoiding, mood-altering 309 00:15:42,800 --> 00:15:45,400 substances. Obviously we know that certain 310 00:15:45,600 --> 00:15:48,500 substances impact our mood one that I like to remind people 311 00:15:48,600 --> 00:15:51,600 Apple of here, which they don't always think of as caffeine 312 00:15:51,800 --> 00:15:55,700 caffeine impacts our mood and especially for me very early on 313 00:15:55,700 --> 00:15:58,000 in my mental health Journey. Whenever I would like have even 314 00:15:58,000 --> 00:16:00,800 one cup of coffee would be so much more anxious, my thoughts 315 00:16:00,800 --> 00:16:02,800 would be racing. It was difficult to kind of stay 316 00:16:02,800 --> 00:16:05,500 on top of that anxiety. So being mindful of what 317 00:16:05,500 --> 00:16:09,300 different substances, impact your mood and how they impact 318 00:16:09,300 --> 00:16:11,400 your mood and how that might be impacting your emotional 319 00:16:11,400 --> 00:16:14,100 vulnerability. For example, you have a really 320 00:16:14,100 --> 00:16:18,200 big test that you're super anxious about and you know, that 321 00:16:18,200 --> 00:16:23,200 it's a In the morning, maybe you won't have a double shot latte. 322 00:16:23,400 --> 00:16:25,700 Maybe you won't have a latte with like double espresso 323 00:16:25,700 --> 00:16:27,800 because you're going to be already anxious. 324 00:16:28,000 --> 00:16:33,000 And then adding a huge amount of caffeine probably won't help 325 00:16:33,000 --> 00:16:34,900 that you'll be super jittery and overwhelmed. 326 00:16:35,000 --> 00:16:38,900 And again, anxious, the S is for sleep. 327 00:16:38,900 --> 00:16:42,700 This means getting 7 to 9 hours of sleep a night and making sure 328 00:16:42,700 --> 00:16:46,000 that you are sticking to your sleep hygiene protocol. 329 00:16:46,200 --> 00:16:48,400 If you're not familiar with that, just a very fancy way. 330 00:16:48,500 --> 00:16:51,400 Way of saying having good habits around in your sleep, so trying 331 00:16:51,400 --> 00:16:54,100 to go to sleep around the same time every night, getting up the 332 00:16:54,100 --> 00:16:57,300 same time every day within one or two hours of that that time 333 00:16:57,300 --> 00:17:00,400 that you decide to get up. It means unplugging before bed, 334 00:17:00,400 --> 00:17:02,700 which I have core struggle to do. 335 00:17:03,300 --> 00:17:06,800 It means not napping for extensive amounts of time. 336 00:17:06,800 --> 00:17:09,599 During the day, not drinking caffeine super late at night, 337 00:17:09,700 --> 00:17:12,200 having a night routine and a morning routine that kind of 338 00:17:12,200 --> 00:17:14,900 help you get ready for bed and then wake up in the morning and 339 00:17:14,900 --> 00:17:18,000 like signal to your body like okay, time to get up, this is 340 00:17:18,000 --> 00:17:21,700 time to Be alert and energetic and not sleepy. 341 00:17:22,000 --> 00:17:24,900 So that is sleep for me. This has been the most important 342 00:17:24,900 --> 00:17:27,300 factor with regards to my emotional vulnerability, and my 343 00:17:27,300 --> 00:17:28,600 sleep has been quite the journey. 344 00:17:28,600 --> 00:17:32,000 I did a sleep study this summer. I'm just now kind of starting to 345 00:17:32,000 --> 00:17:34,300 get to a point where I feeling really good about my sleep 346 00:17:34,300 --> 00:17:37,200 routine for the first time in a couple of years. 347 00:17:37,600 --> 00:17:41,400 And when I was in residential at three East, which is the DBT 348 00:17:41,400 --> 00:17:47,400 program, I went to, I noticed an intense and seeing shift, when I 349 00:17:47,400 --> 00:17:50,400 was not sleeping, Well, and napping, throughout the day and 350 00:17:50,400 --> 00:17:55,100 staying up all night. Versus when I was using all of 351 00:17:55,100 --> 00:17:58,500 my sleep hygiene protocol skills, doing as much as I 352 00:17:58,500 --> 00:18:02,200 could, to fall asleep as early as possible waking up at the 353 00:18:02,200 --> 00:18:04,700 same time every day and then avoiding napping. 354 00:18:04,700 --> 00:18:07,500 It was like, I went from being suicidally, depressed, and 355 00:18:07,500 --> 00:18:10,900 overwhelmed to then waking up in the morning and not immediately 356 00:18:10,900 --> 00:18:13,100 being depressed, which was night and day. 357 00:18:13,100 --> 00:18:16,400 It was a game-changer and it was all because of sleep and we know 358 00:18:16,400 --> 00:18:19,400 that there are so many studies on sleep about Its impact with 359 00:18:19,400 --> 00:18:21,300 mental health and emotional vulnerability. 360 00:18:21,300 --> 00:18:24,100 And when you're sleep deprived for extended period of time to 361 00:18:24,100 --> 00:18:27,300 develop different symptoms of mental illness, is and all of 362 00:18:27,300 --> 00:18:30,000 these different things. It's very, very important. 363 00:18:30,000 --> 00:18:33,400 And if there's anything that you're doing habit wise for your 364 00:18:33,400 --> 00:18:36,500 mental health, sleep is a great place to start the E and the 365 00:18:36,500 --> 00:18:38,300 police scale is getting exercise. 366 00:18:39,100 --> 00:18:42,200 I like to aim for some kind of movement every day and that 367 00:18:42,200 --> 00:18:45,900 probably most days while mean, walking am on my workout grind. 368 00:18:45,900 --> 00:18:48,300 Recently, I've been doing like three days the gym a week which 369 00:18:48,500 --> 00:18:50,600 was not an easy process to get to. 370 00:18:50,600 --> 00:18:53,500 This has been a New Year's resolution that I'm still like 371 00:18:53,500 --> 00:18:56,300 solidifying. But I'm very proud of that habit 372 00:18:56,300 --> 00:18:59,500 that I'm building but trying to get in some movement, we know 373 00:18:59,500 --> 00:19:02,500 that exercising releases endorphins, it'll make it easier 374 00:19:02,508 --> 00:19:05,300 for you to sleep. It'll boost your mood so get 375 00:19:05,300 --> 00:19:08,900 walking get outside work out. If you can make it fun going to 376 00:19:08,900 --> 00:19:11,200 walk with a friend, but that's another thing that can help 377 00:19:11,200 --> 00:19:13,000 improve your emotional vulnerability. 378 00:19:13,000 --> 00:19:17,300 So, a lot of the parts of This Acronym can be maintained and 379 00:19:17,300 --> 00:19:20,200 kind of put on autopilot. If you will through habits. 380 00:19:20,400 --> 00:19:22,600 So if you have the same night routine every day, if you go to 381 00:19:22,600 --> 00:19:25,100 bed at the same time, every day, if you wake up at the same time 382 00:19:25,100 --> 00:19:27,600 every day, if you have the same morning routine, if you then 383 00:19:27,600 --> 00:19:30,400 have the same cup of coffee and don't have too much caffeine 384 00:19:30,400 --> 00:19:33,400 after that, if you do the same workout certain days of the week 385 00:19:33,400 --> 00:19:36,600 and are walking other days of the week and you have a pretty 386 00:19:36,600 --> 00:19:40,300 consistent diet and eating schedule that you stick to and 387 00:19:40,300 --> 00:19:42,300 you are really great about taking care of your physical 388 00:19:42,300 --> 00:19:44,700 health, and taking breaks when you can get like if all of those 389 00:19:44,700 --> 00:19:48,100 are sustained habits that you are doing without a second 390 00:19:48,100 --> 00:19:49,600 thought. Thought you were in a really 391 00:19:49,600 --> 00:19:52,000 great place with your mental health Foundation, you're in a 392 00:19:52,008 --> 00:19:54,700 really great place and maintaining and reducing your 393 00:19:54,700 --> 00:19:58,800 emotional vulnerability. So I just want to flag that. 394 00:19:58,800 --> 00:20:02,300 I want to say that if you are at a loss of like, okay, I want to 395 00:20:02,308 --> 00:20:05,800 have a foundation of habit, I don't know where I'm currently 396 00:20:05,800 --> 00:20:07,900 at. Look at the place scale where 397 00:20:07,900 --> 00:20:10,900 you kind of, how are you showing up with regards to each of those 398 00:20:10,900 --> 00:20:13,000 pillars? Physical illness, eating, 399 00:20:13,000 --> 00:20:15,400 mood-altering, substances, sleep and exercise. 400 00:20:15,600 --> 00:20:17,900 How can you improve that? And I truly do believe if you're 401 00:20:17,900 --> 00:20:20,800 staying on Those things you're in a really good spot. 402 00:20:20,800 --> 00:20:23,300 So now we're going to kind of talk about what has worked for 403 00:20:23,300 --> 00:20:25,100 me. We're going to talk about 404 00:20:25,100 --> 00:20:26,700 happens that I do every single day. 405 00:20:26,800 --> 00:20:29,500 We're then going to talk about habits that I did in early 406 00:20:29,500 --> 00:20:31,000 recovery. Like when I was still struggling 407 00:20:31,000 --> 00:20:33,100 with depression, when I was still struggling with anxiety, 408 00:20:33,100 --> 00:20:36,100 when I was just newly forming these habits and then we're 409 00:20:36,100 --> 00:20:38,700 going to talk about habits to work to break to improve your 410 00:20:38,700 --> 00:20:41,900 mental health, and we'll wrap up, but that's kind of the plan 411 00:20:41,900 --> 00:20:44,500 from here. So, we have a lot of foundation 412 00:20:44,500 --> 00:20:47,200 about why habits are important, what habits, you can focus on 413 00:20:47,400 --> 00:20:49,300 how they impact, mental So health and emotional 414 00:20:49,300 --> 00:20:52,100 vulnerability and then now we're going to talk about what's 415 00:20:52,100 --> 00:20:54,800 worked for me. So when I think about the habits 416 00:20:54,800 --> 00:20:57,300 that I do every single day, I tend to think about my morning 417 00:20:57,300 --> 00:20:59,800 and night routine. When I wake up in the morning, I 418 00:20:59,800 --> 00:21:01,400 probably snooze that would be a habit. 419 00:21:01,400 --> 00:21:04,000 I should break because I know it's not good for my sleep, but 420 00:21:04,000 --> 00:21:07,400 I just love snoozing, but I wake up, I get my alarm. 421 00:21:07,400 --> 00:21:09,800 I make my bed which is a new habit of built this year. 422 00:21:09,900 --> 00:21:12,900 I'm now a great bad maker every single day, my bed is made. 423 00:21:12,900 --> 00:21:16,800 I'm so proud of that. So I make my bed, I put on my 424 00:21:16,808 --> 00:21:20,800 slippers, I wash. My face, I brush my teeth and 425 00:21:20,800 --> 00:21:23,600 then I will probably make my coffee. 426 00:21:23,600 --> 00:21:26,300 And depending, on my class schedule, I will either make 427 00:21:26,300 --> 00:21:29,200 breakfast or I will plan to eat breakfast right after my first 428 00:21:29,200 --> 00:21:32,400 class. So after I make my breakfast I 429 00:21:32,400 --> 00:21:36,700 come back into my room I opened my blinds to get sunlight is get 430 00:21:36,700 --> 00:21:39,700 a little bit of vitamin D, I then go ahead and do my 431 00:21:39,700 --> 00:21:41,900 skincare. I do my makeup. 432 00:21:41,900 --> 00:21:43,500 Maybe I'm doing my hair for the day. 433 00:21:43,700 --> 00:21:47,000 I'm getting dressed. I'm getting ready for class and 434 00:21:47,000 --> 00:21:50,400 a lot of that routine. Is built around things that a 435 00:21:50,400 --> 00:21:52,300 got me like up ready out of bed for the day. 436 00:21:52,300 --> 00:21:56,100 So I'm not laying in bed all day sleeping be it's things that 437 00:21:56,100 --> 00:22:00,000 help set me up to feel productive and in the mood to 438 00:22:00,008 --> 00:22:02,300 get things done, like, getting dressed doing my makeup. 439 00:22:02,300 --> 00:22:04,900 That means like, okay, I'm going to class, I'm going to get work 440 00:22:04,900 --> 00:22:06,300 done. I'm going somewhere, I'm not 441 00:22:06,300 --> 00:22:08,900 just sitting in my dorm room all day and it's also things that 442 00:22:08,900 --> 00:22:12,000 are very enjoyable and calming and almost like self-soothing 443 00:22:12,000 --> 00:22:14,200 for me. So I love doing my skincare, I 444 00:22:14,200 --> 00:22:16,500 love doing my makeup. It's not something where I'm 445 00:22:16,500 --> 00:22:19,700 like stressed and like I just Get this done something like 446 00:22:19,700 --> 00:22:21,200 that. With be like a homework 447 00:22:21,200 --> 00:22:23,200 assignment but no, I enjoy these things. 448 00:22:23,200 --> 00:22:25,700 Like I look forward to them. I finished my morning routine. 449 00:22:25,700 --> 00:22:28,700 I'm like, great that was fun. I enjoyed that at certain times. 450 00:22:28,700 --> 00:22:30,600 I've done the five-minute journal in the morning. 451 00:22:31,400 --> 00:22:33,400 That's something that I really enjoyed doing. 452 00:22:33,400 --> 00:22:36,400 Sometimes I listen to music or a podcast through a listen, 453 00:22:36,400 --> 00:22:39,700 looking for a mini podcast at into your morning routine. 454 00:22:39,700 --> 00:22:42,000 I love morning microdose by almost 30. 455 00:22:42,000 --> 00:22:45,000 It's like many episodes from some of their favorite episodes 456 00:22:45,000 --> 00:22:48,000 that they've released. You get so much amazing wisdom 457 00:22:48,000 --> 00:22:50,500 and Insight and it's like 5-10 minute episodes. 458 00:22:50,500 --> 00:22:54,200 I absolutely love those. But those what I mentioned 459 00:22:54,200 --> 00:22:56,800 initially are the Bare Bones of my room morning routine. 460 00:22:56,800 --> 00:22:58,800 It's like getting up. It's getting ready, getting 461 00:22:58,800 --> 00:23:01,600 dressed. It's coffee, it's making my bed 462 00:23:02,400 --> 00:23:05,300 and then it's going somewhere for the day whether that is 463 00:23:05,300 --> 00:23:07,600 sitting at my desk. Most of the time, I'm going to 464 00:23:07,600 --> 00:23:10,200 class, maybe I'm going in a walk, but it's really like 465 00:23:10,200 --> 00:23:13,500 getting myself up to get ready to go somewhere and have that 466 00:23:13,500 --> 00:23:18,100 sense of purpose. And that again was something in 467 00:23:18,100 --> 00:23:20,600 early recovery. That was a big game changer was 468 00:23:21,200 --> 00:23:24,600 having that shift from like okay I'm getting up but there's no 469 00:23:24,600 --> 00:23:27,300 reason there's no purpose like maybe I was going to therapy or 470 00:23:27,300 --> 00:23:30,900 going to a group but there wasn't really like I had 471 00:23:30,900 --> 00:23:34,500 something to do with my day versus now and even in early 472 00:23:34,500 --> 00:23:37,100 recovery also is like okay I'm getting up I have to be this 473 00:23:37,100 --> 00:23:39,500 place is the things I have to do these. 474 00:23:39,500 --> 00:23:42,300 This is the purpose and the function of my day. 475 00:23:43,400 --> 00:23:46,900 So other habits. That are Incorporated throughout 476 00:23:46,900 --> 00:23:51,300 my week, but not consistently every day or exercise, so trying 477 00:23:51,300 --> 00:23:53,600 to get Jim. I've kind of assigned days, 478 00:23:53,600 --> 00:23:56,500 which has been really helpful, so I say that days that I can 479 00:23:56,500 --> 00:23:59,000 fit in a workout or Tuesdays. I can do Thursday, Friday, 480 00:23:59,000 --> 00:24:01,700 Saturday Sunday, but I probably only do like two or three days 481 00:24:01,700 --> 00:24:04,100 on the weekend. So, I am for three or four days, 482 00:24:04,200 --> 00:24:06,700 but I know that those days, it's possible to fit into my 483 00:24:06,700 --> 00:24:10,300 schedule, other things. Other habits that I incorporate 484 00:24:10,300 --> 00:24:13,000 on a regular basis is going through my email. 485 00:24:13,000 --> 00:24:16,600 You're like, well, okay, that's is not very Mental healthy, but 486 00:24:16,700 --> 00:24:19,700 it's something that I make sure to stay on top of to avoid 487 00:24:19,700 --> 00:24:22,500 stress long term to avoid, feeling overwhelmed all the 488 00:24:22,500 --> 00:24:26,200 time. And I also am really great about 489 00:24:26,200 --> 00:24:28,900 staying on top of my to-do list and my habit tracker. 490 00:24:29,100 --> 00:24:32,200 So, we know that at some point every single day, most likely, 491 00:24:32,200 --> 00:24:34,400 when I'm planning on my workload, I'll look at my to do 492 00:24:34,400 --> 00:24:36,300 list. I'll see what I have to get done 493 00:24:36,300 --> 00:24:40,000 and I'll also check off what habits I've done that day and be 494 00:24:40,000 --> 00:24:42,500 habit. Tracking is another habit that I 495 00:24:42,500 --> 00:24:48,200 built and finalized over. The that I have built and 496 00:24:48,200 --> 00:24:51,900 mastered since I started my therapy journey and every single 497 00:24:51,900 --> 00:24:54,700 month, I do a habit tracker and my bullet journal and I'll tell 498 00:24:54,700 --> 00:24:56,700 you what, I'm tracking this month and these are things, I 499 00:24:56,708 --> 00:24:59,500 would like to do every day. They're not going to happen 500 00:24:59,500 --> 00:25:02,500 every day though. So I say read, probably before 501 00:25:02,500 --> 00:25:04,700 bed. I'm aiming for 12,000 steps 502 00:25:04,700 --> 00:25:07,300 every day, but I can tell you with a fact that is not 503 00:25:07,300 --> 00:25:10,600 happening. If I get above 7.5, I'm content. 504 00:25:11,200 --> 00:25:14,100 I said, meditating. I've done it 20 days this month, 505 00:25:14,100 --> 00:25:16,300 but you know what? But we're always trying, it's 506 00:25:16,300 --> 00:25:19,300 something that I would like to start doing but it's not a 507 00:25:19,300 --> 00:25:22,700 solidified habit. Yet, I put on here audible, I've 508 00:25:22,700 --> 00:25:25,000 been trying to listen to more audio books rather than just 509 00:25:25,000 --> 00:25:27,300 like watching TV. So that's something I said, work 510 00:25:27,300 --> 00:25:30,100 out, which again, I'm aiming for like three days a week, but I 511 00:25:30,100 --> 00:25:33,100 like to track it because I love checking things off, that's very 512 00:25:33,100 --> 00:25:35,900 reinforcing for me. So, we talked about a beginning, 513 00:25:35,900 --> 00:25:39,100 making them attractive making them, satisfying checking things 514 00:25:39,100 --> 00:25:41,900 off is very attractive and very satisfying for me. 515 00:25:42,300 --> 00:25:44,200 So if I'm working out like I'm tracking it. 516 00:25:44,200 --> 00:25:46,600 I'm checking off Might work out planner app. 517 00:25:46,600 --> 00:25:48,600 I'm checking it out on my daily schedule. 518 00:25:48,700 --> 00:25:50,600 It's being checked off on my have tracker. 519 00:25:50,600 --> 00:25:52,900 Like I'm just getting myself all the credit for this. 520 00:25:54,000 --> 00:25:56,100 I check off studying. I feel like it's helpful to kind 521 00:25:56,100 --> 00:25:58,200 of know how many days a week looking back. 522 00:25:58,200 --> 00:26:00,200 I'm studying and working on school work. 523 00:26:00,600 --> 00:26:04,400 I have posting a tick tock or real because I'm always trying 524 00:26:04,400 --> 00:26:06,200 to get content out there. But it's something I have to be 525 00:26:06,200 --> 00:26:08,000 intentional about. It's not something that totally 526 00:26:08,000 --> 00:26:11,000 comes. Naturally, I have on here work 527 00:26:11,000 --> 00:26:13,200 again, just like I track how many days I'm studying? 528 00:26:13,500 --> 00:26:14,800 I track. How many days I'm working? 529 00:26:14,900 --> 00:26:20,000 Working on podcast type work. I put on here, I have in here 530 00:26:20,000 --> 00:26:23,700 get into bed by 1:00 a.m. and be up by 10 a.m. those are like my 531 00:26:23,700 --> 00:26:27,500 goal bedtime and wake-up times. I have tidy. 532 00:26:27,700 --> 00:26:31,400 This is another thing where we talk about like small changes 533 00:26:31,400 --> 00:26:33,300 over time. When I was really struggling 534 00:26:33,300 --> 00:26:37,500 with anxiety and depression, I feel like it was very reflective 535 00:26:37,500 --> 00:26:40,100 in my room. It was messy, it was clutter, 536 00:26:40,100 --> 00:26:41,400 there's a lot of things on the floor. 537 00:26:41,400 --> 00:26:44,000 I didn't really have like a motivation, or the energy, or 538 00:26:44,000 --> 00:26:46,300 the desire, what? Average like put away laundry 539 00:26:46,300 --> 00:26:48,800 after it was cleaned or like clean. 540 00:26:48,800 --> 00:26:51,700 Like there's no desire whatsoever. 541 00:26:52,200 --> 00:26:56,300 Now I kind of have built tiny micro cleaning into my daily 542 00:26:56,300 --> 00:26:58,500 routine, so I like put something in the hamper. 543 00:26:58,500 --> 00:27:00,400 If it's from, not using it anymore. 544 00:27:00,400 --> 00:27:03,000 I'll make my bed every morning. I put my baked my makeup back, 545 00:27:03,000 --> 00:27:06,400 and it's been after I use it that kind of stuff, so that it's 546 00:27:06,400 --> 00:27:08,200 less overwhelming and less stressful. 547 00:27:08,200 --> 00:27:11,500 And instead, I'm just kind of putting things away as I'm using 548 00:27:11,500 --> 00:27:14,700 them. I put on here socializing. 549 00:27:14,900 --> 00:27:17,600 Again, being intentional about connection, all of these things 550 00:27:17,600 --> 00:27:20,100 that improve our emotional vulnerability, just making sure 551 00:27:20,100 --> 00:27:21,500 that I'm checking all these boxes. 552 00:27:21,700 --> 00:27:25,700 That I know make me feel good. I have on here, make bad get 553 00:27:25,700 --> 00:27:29,200 ready, which is my morning routine, use my skills and drink 554 00:27:29,200 --> 00:27:31,700 water. The skills one, I love having 555 00:27:31,700 --> 00:27:33,800 this on my habit. I love having this on my diary 556 00:27:33,800 --> 00:27:35,300 card. I think I mentioned this in the 557 00:27:35,300 --> 00:27:37,700 therapy episode, it's a freebie. We're always using scales. 558 00:27:37,700 --> 00:27:39,800 You can always check it off. So I added to your diary card, 559 00:27:39,800 --> 00:27:42,500 add it to your habit, tracker. Check it off every time it's 560 00:27:42,500 --> 00:27:46,300 like a freebie on a bingo. So that is my habit tracker. 561 00:27:46,500 --> 00:27:48,300 That's a habit. I've solidified which is 562 00:27:48,300 --> 00:27:51,700 tracking these habits, but it's also a lot easier to stay on top 563 00:27:51,700 --> 00:27:54,000 of all of those things, if you're reminded of them on a 564 00:27:54,008 --> 00:27:57,800 daily basis, I feel like there is an endless list of habits 565 00:27:57,800 --> 00:27:59,900 that I could give you with random things that I have to get 566 00:27:59,900 --> 00:28:03,400 like done every week for work or podcast type things where I'm 567 00:28:03,400 --> 00:28:05,800 like, I know this day, I have to post this story or this day. 568 00:28:05,800 --> 00:28:08,300 I have to put this YouTube video up all these things that have 569 00:28:08,300 --> 00:28:10,400 gotten done over time. But with regards to my mental 570 00:28:10,400 --> 00:28:13,600 health, I feel like those are the ones that happen throughout 571 00:28:13,600 --> 00:28:15,800 the week. And then at night, the night 572 00:28:15,800 --> 00:28:18,000 routine, that's been really helpful for me, is that I shower 573 00:28:18,000 --> 00:28:21,100 that is like my signal now, to my brain to my body that like, 574 00:28:21,200 --> 00:28:23,600 I'm getting ready for bed and I feel fresh and clean. 575 00:28:23,600 --> 00:28:25,600 I get into bed and it's time to relax. 576 00:28:26,700 --> 00:28:29,800 I then do my skincare. I make sure to take my meds, 577 00:28:29,800 --> 00:28:32,200 we're going to touch on why that is so important and really hard 578 00:28:32,200 --> 00:28:34,500 habit to build. I brush my teeth and then I 579 00:28:34,508 --> 00:28:36,800 watch a TV show or read a book right before bed. 580 00:28:37,000 --> 00:28:39,700 And I love my night routine and look forward to it, it's 581 00:28:39,700 --> 00:28:41,700 calming, it's relaxing, it's enjoyable. 582 00:28:41,700 --> 00:28:44,000 It's a great way to end the day and I truly do. 583 00:28:44,100 --> 00:28:47,000 Do feel like that Baseline framework of my morning routine. 584 00:28:47,000 --> 00:28:49,200 Those things I do throughout the day and the night routine. 585 00:28:49,300 --> 00:28:51,900 They keep me out of positive trajectory no matter what 586 00:28:51,900 --> 00:28:54,700 happens throughout the day. Like I feel like those keep me 587 00:28:54,700 --> 00:28:57,100 moving in the right direction, they helped me feel good, they 588 00:28:57,100 --> 00:29:00,500 helped me start and end my day and a positive mood and feeling 589 00:29:00,500 --> 00:29:03,000 good about myself and the day and life. 590 00:29:04,600 --> 00:29:07,200 So have it's an early recovery. I feel like this is a whole 591 00:29:07,200 --> 00:29:10,500 different challenge to navigate. It's one thing to maintain 592 00:29:10,500 --> 00:29:13,400 habits, or introduce a small habit into your routine. 593 00:29:13,700 --> 00:29:15,400 But at the beginning of recovery, you're probably 594 00:29:15,400 --> 00:29:18,700 breaking a lot of bad habits, as well as trying to form brand new 595 00:29:18,700 --> 00:29:21,500 ones at the same time. So things that come to mind that 596 00:29:21,500 --> 00:29:23,000 I was trying to do in early recovery. 597 00:29:23,000 --> 00:29:26,500 The first one was a meal plan was really struggling with not 598 00:29:26,500 --> 00:29:28,900 eating balanced, whether it's over eating it sometimes 599 00:29:28,900 --> 00:29:31,000 restricting just not eating in a healthy way. 600 00:29:31,300 --> 00:29:34,400 So a meal plan was a really big one and how I Richard, this is 601 00:29:34,400 --> 00:29:37,300 not a traditional advice, I'm just telling you what I wrote 602 00:29:37,300 --> 00:29:39,600 down, when I was at residential, I worked the nutritionist and 603 00:29:39,600 --> 00:29:42,300 therapist on. This is, I chose three meals for 604 00:29:42,300 --> 00:29:44,900 breakfast that I liked that. It had nutrients chose three 605 00:29:44,900 --> 00:29:48,100 meals for lunch, three meals for dinner and then three snack 606 00:29:48,100 --> 00:29:49,700 options. And every single day, I would 607 00:29:49,700 --> 00:29:51,000 choose from those three breakfast. 608 00:29:51,000 --> 00:29:54,400 Three, lunches, three, dinners, three snacks and it was really 609 00:29:54,400 --> 00:29:56,100 easy. I liked all the options. 610 00:29:56,200 --> 00:29:57,800 I was excited about eating all those things. 611 00:29:57,800 --> 00:30:00,200 I know, I had eaten breakfast, had eaten lunch and I had to eat 612 00:30:00,200 --> 00:30:03,100 a dinner ahead of a snack, and the options were there. 613 00:30:03,100 --> 00:30:04,900 There was no. Question like, oh, what should I 614 00:30:04,908 --> 00:30:06,300 eat here? Like, I guess it's breakfast 615 00:30:06,300 --> 00:30:07,500 time, but I don't know what to have. 616 00:30:07,500 --> 00:30:11,400 So that was a tool. That was really helpful in 617 00:30:11,600 --> 00:30:13,800 building that meal schedule habit. 618 00:30:13,800 --> 00:30:17,800 And also, and also getting consistent with implementing 619 00:30:17,800 --> 00:30:22,000 that the next habit that was so tough for me to work on was 620 00:30:22,000 --> 00:30:24,800 medications. One of my parents biggest goals 621 00:30:24,800 --> 00:30:27,500 for me leaving treatment was like she is managing her mental 622 00:30:27,500 --> 00:30:29,800 health and part of that is taking your own meds. 623 00:30:30,400 --> 00:30:33,900 And if you have ever been an intensive treatment before, You 624 00:30:33,900 --> 00:30:36,200 know, that you are not in charge of taking her on meds. 625 00:30:36,200 --> 00:30:39,200 You show up at the office every day, every morning, every night, 626 00:30:39,200 --> 00:30:41,300 they give you a little medications in a cup. 627 00:30:41,300 --> 00:30:43,200 I remember had an acne cream at one point. 628 00:30:43,200 --> 00:30:45,300 And I would like have to go to the office to get my little 629 00:30:45,300 --> 00:30:48,100 squirt of acne cream. It's like they're Controlled 630 00:30:48,100 --> 00:30:50,500 Substances like an adult is handing them to you. 631 00:30:51,200 --> 00:30:54,900 I'm so building the habit of taking my own medications 632 00:30:54,900 --> 00:30:57,900 remembering that I had to take them building that into my 633 00:30:57,900 --> 00:31:01,200 routine was really tough because someone else had been reminding 634 00:31:01,200 --> 00:31:03,300 me to take my meds for a year and a half. 635 00:31:03,300 --> 00:31:05,900 When I Was at residential and a therapeutic boarding school. 636 00:31:06,400 --> 00:31:09,000 And if you have ever taken mental health medications, it's 637 00:31:09,000 --> 00:31:10,500 really important that you take them every day. 638 00:31:10,500 --> 00:31:14,500 Otherwise they don't work. And so this was something that I 639 00:31:14,500 --> 00:31:16,800 struggled with her. Remember, going on home visits 640 00:31:16,800 --> 00:31:19,200 and my God, I forgot to take my meds or I don't remember if I 641 00:31:19,200 --> 00:31:21,800 taking them or not, I just couldn't remember, my parents 642 00:31:21,800 --> 00:31:24,000 would be reminding me. It was a disaster. 643 00:31:24,000 --> 00:31:27,000 It was really difficult to build this habit and mind you. 644 00:31:27,000 --> 00:31:30,400 I was like 15, 16 like so I like, I'm like super old and 645 00:31:30,400 --> 00:31:31,600 it's like, I can't master this thing. 646 00:31:31,600 --> 00:31:33,100 But again, I was still teaching at this point. 647 00:31:33,100 --> 00:31:36,400 I had No experience with this habit but it was pivotal that I 648 00:31:36,400 --> 00:31:40,000 did this every single day. And so what I had found to be 649 00:31:40,000 --> 00:31:43,700 very helpful since going through that journey is to get a little 650 00:31:43,700 --> 00:31:47,500 pill organizer and I have a giant one from CVS, you can see 651 00:31:47,500 --> 00:31:48,800 it. If you're watching this video on 652 00:31:48,800 --> 00:31:52,000 YouTube I have a two-week schedulers but I only have to 653 00:31:52,000 --> 00:31:54,200 refill my organizer every two weeks. 654 00:31:54,400 --> 00:31:57,700 So it says morning and night. I take them all at night and 655 00:31:57,700 --> 00:32:01,900 what I do is every two weeks, I put all of my meds in for those 656 00:32:01,900 --> 00:32:04,600 two weeks. And every Single night, I open 657 00:32:04,600 --> 00:32:07,100 up the little compartment. I take my meds and then if I'm 658 00:32:07,100 --> 00:32:08,700 ever like, oh, did I take my meds or not? 659 00:32:08,700 --> 00:32:12,200 I check just like a birth control pack where there's none 660 00:32:12,200 --> 00:32:13,600 of this. Like, oh, did I take this today? 661 00:32:13,600 --> 00:32:16,600 Did I not take this today? I can't remember, it's either 662 00:32:16,600 --> 00:32:19,500 there or it's not there you either, taking it or you haven't 663 00:32:19,500 --> 00:32:21,700 taken it, and it sits right on my desk. 664 00:32:21,800 --> 00:32:25,100 It's right in my eye frame, when I'm doing my skincare routine. 665 00:32:25,100 --> 00:32:27,500 I've gotten to the point now where I'm like, I can tell if I 666 00:32:27,500 --> 00:32:30,600 haven't taken my melatonin, but I also know that it's a part of 667 00:32:30,600 --> 00:32:33,500 my night routine. It's in my eyesight, it's easy. 668 00:32:33,700 --> 00:32:37,100 It's accessible and Moses other second Factor? 669 00:32:37,400 --> 00:32:39,700 What it's not left up to guessing if you took your meds 670 00:32:39,700 --> 00:32:40,800 or not. Because you're pulling them out 671 00:32:40,800 --> 00:32:43,200 of like a 30-day prescription bottle. 672 00:32:43,200 --> 00:32:45,600 It's like, it's either taken out of that little compartment or 673 00:32:45,600 --> 00:32:48,600 it's not that has been really helpful for me, if you're 674 00:32:48,600 --> 00:32:52,200 struggling to take your meds, the third habit that I built 675 00:32:52,300 --> 00:32:55,200 early on in treatment that I feel like I'm always working 676 00:32:55,200 --> 00:32:59,200 towards, but especially then was my coping skills things like 677 00:32:59,200 --> 00:33:02,200 asking for help things like radical acceptance, regulating 678 00:33:02,200 --> 00:33:05,300 my emotions and opposite. Action were not things that came 679 00:33:05,300 --> 00:33:07,600 easily. It was the exact opposite of 680 00:33:07,600 --> 00:33:11,600 what I was used to doing. So I would never like before 681 00:33:11,600 --> 00:33:13,300 treatment. I would never ask for help if I 682 00:33:13,308 --> 00:33:15,300 was feeling depressed, or anxious, or having an urge, it 683 00:33:15,300 --> 00:33:18,200 was like, I internally dealt with that or I internally felt 684 00:33:18,200 --> 00:33:20,200 all those emotions are engaged in the urge. 685 00:33:20,200 --> 00:33:22,600 Whereas in treatment, it was building that muscle building, 686 00:33:22,600 --> 00:33:26,000 that habit of what I feel this emotion arise when I have this 687 00:33:26,000 --> 00:33:26,900 urge come up. What? 688 00:33:26,900 --> 00:33:30,500 I have this Behavior pop-up, I asked for help and I talked to 689 00:33:30,500 --> 00:33:34,000 someone, right? L my parent, the today's A great 690 00:33:34,000 --> 00:33:37,500 day and building that habit with that Q, which is the thought 691 00:33:37,500 --> 00:33:40,800 Behavior, urge excetera, and the response which is asking for 692 00:33:40,800 --> 00:33:44,300 help or utilizing a resource. You're like building that, that 693 00:33:44,300 --> 00:33:46,600 neural connection of rather like I feel depressed. 694 00:33:46,600 --> 00:33:48,800 I stay in bad, it's like I feel depressed. 695 00:33:48,800 --> 00:33:52,600 I do the opposite of what I want to do, I get up, I go outside, I 696 00:33:52,600 --> 00:33:55,300 go on a walk. I play with my dog, whatever it 697 00:33:55,300 --> 00:34:00,100 is, you're really, you're really working those Pathways the other 698 00:34:00,100 --> 00:34:01,800 skills that I mentioned, there were Radical acceptance. 699 00:34:02,300 --> 00:34:05,800 This was something that That again, was a very big departure 700 00:34:05,800 --> 00:34:08,600 from where I was at and initially I was very much in the 701 00:34:08,600 --> 00:34:12,300 mindset and in the way of functioning of like, this is not 702 00:34:12,300 --> 00:34:15,199 my fault, this is happening to me, this is other people's 703 00:34:15,199 --> 00:34:16,400 problems. It's not fair. 704 00:34:16,400 --> 00:34:18,199 This is just how it's supposed to be. 705 00:34:18,400 --> 00:34:21,600 I'm going to struggle for ever and then trying to shift out and 706 00:34:21,600 --> 00:34:24,199 be like, yes I am in a position that I wish I wasn't. 707 00:34:24,199 --> 00:34:25,300 Which is that? I'm depressed. 708 00:34:25,300 --> 00:34:29,000 I'm anxious, I'm struggling. I I have so many things to work 709 00:34:29,000 --> 00:34:32,199 on and I'm not where I want to be and it's possible for things 710 00:34:32,199 --> 00:34:34,900 to change like really true. Accepting where I was at 711 00:34:34,900 --> 00:34:37,400 accepting my role in that accepting the power. 712 00:34:37,400 --> 00:34:40,800 I had to make changes and accepting that no one was going 713 00:34:40,800 --> 00:34:43,300 to do that work. Except for me emotion, 714 00:34:43,300 --> 00:34:47,100 regulation is a whole module in DBT, but learning to regulate my 715 00:34:47,100 --> 00:34:49,500 emotions rather than letting them kind of control me. 716 00:34:49,699 --> 00:34:52,199 So rather than having an anxiety attack and then just being 717 00:34:52,199 --> 00:34:54,300 completely overwhelmed for the rest of the day and going home 718 00:34:54,300 --> 00:34:56,500 from school and not being able to show up to a therapy 719 00:34:56,500 --> 00:35:01,600 appointment or whatever it is having anxiety, using my skills 720 00:35:01,600 --> 00:35:03,500 regulating that emotion recovering. 721 00:35:03,600 --> 00:35:06,400 Going from that emotional then and then being able to continue 722 00:35:06,400 --> 00:35:09,800 on with what I'm doing. That was a scale that had to be 723 00:35:10,100 --> 00:35:12,300 mastered. And then the last one is 724 00:35:12,300 --> 00:35:14,900 opposite action, which is when you are struggling with things, 725 00:35:14,900 --> 00:35:17,900 like, depression, anxiety, mental health struggles, a lot 726 00:35:17,900 --> 00:35:20,000 of the time. If it's got to a point where you 727 00:35:20,000 --> 00:35:21,400 need support and things aren't going. 728 00:35:21,400 --> 00:35:24,300 Well, it's because you are doing what your emotions and your 729 00:35:24,300 --> 00:35:26,700 urges are telling you to do. So I could have passed, you 730 00:35:26,700 --> 00:35:30,100 isolate, you stay in bed, you don't engage in activities. 731 00:35:30,100 --> 00:35:32,500 Like, that's what depression tells you to do, and when you do 732 00:35:32,500 --> 00:35:36,800 those It worse, same thing with anxiety, anxiety tells you of to 733 00:35:36,800 --> 00:35:38,400 avoid it. Tells you to run away, it tells 734 00:35:38,400 --> 00:35:41,000 you to ruminate. If you don't ruminate if you 735 00:35:41,000 --> 00:35:43,900 distract yourself, if you go towards the thing that's making 736 00:35:43,900 --> 00:35:46,700 me anxious, if you expose yourself to it and small safe 737 00:35:46,700 --> 00:35:49,700 healthy amounts, you are able to overcome that anxiety. 738 00:35:49,700 --> 00:35:52,500 And if you get up, you go outside, you can act, you feel 739 00:35:52,500 --> 00:35:55,500 less depressed. And so building that muscle, 740 00:35:55,500 --> 00:35:58,700 building that habit of doing the opposite of what you feel like 741 00:35:58,700 --> 00:36:02,100 doing is a game changer with regards to your mental health. 742 00:36:02,100 --> 00:36:04,900 But it's also something that takes Practice and doesn't come 743 00:36:04,900 --> 00:36:07,800 naturally. So my whole kind of synopsis for 744 00:36:07,800 --> 00:36:11,400 that coping skills have it is like you are rewiring your 745 00:36:11,400 --> 00:36:14,300 response to the emotional Q, whether that's a thought, 746 00:36:14,300 --> 00:36:17,600 whether that's an urge, whether that's a behavior when you feel 747 00:36:17,600 --> 00:36:19,100 anxious. When you feel depressed, when 748 00:36:19,100 --> 00:36:20,500 you have the thought that, I'm so hopeless. 749 00:36:20,500 --> 00:36:23,300 I'm so alone, I'm so isolated, I don't know what to do. 750 00:36:23,300 --> 00:36:26,300 I there's no solution, that's the cue. 751 00:36:26,300 --> 00:36:29,700 How are you going to respond? And rather than engaging in an 752 00:36:29,700 --> 00:36:33,000 unhealthy coping mechanism rather than isolating rather 753 00:36:33,000 --> 00:36:35,500 than withdraw? Rather than ruminating about 754 00:36:35,500 --> 00:36:37,800 your everything that's not going well for you. 755 00:36:37,800 --> 00:36:40,000 Are you distracting yourself or you asking for help? 756 00:36:40,000 --> 00:36:41,300 Are you spending time with a friend? 757 00:36:41,300 --> 00:36:47,000 Are you going on a walk shifting that q and response to a more 758 00:36:47,000 --> 00:36:51,300 effective way to cope? Okay, the last thing which I'm 759 00:36:51,300 --> 00:36:53,300 just gonna like, very briefly touch on because I already 760 00:36:53,300 --> 00:36:55,900 walked you through lots of sleep, hygiene and morning night 761 00:36:55,900 --> 00:36:57,800 routine. Things, but sleep, was the 762 00:36:57,800 --> 00:37:00,300 biggest habit that I shifted in early recovery. 763 00:37:00,400 --> 00:37:03,400 I saw that insane shift from feeling suicidally depressed and 764 00:37:03,600 --> 00:37:05,800 Hopeless and depressed, every single minute of every single 765 00:37:05,800 --> 00:37:08,400 day to waking up and not feeling depressed, first thing in the 766 00:37:08,400 --> 00:37:11,700 morning, that was so foreign, and unheard-of and empowering 767 00:37:11,700 --> 00:37:14,400 for me to be like, oh my God, like, the day is at like a 768 00:37:14,408 --> 00:37:16,900 neutral point, rather than like a today already sucks. 769 00:37:16,900 --> 00:37:20,600 I hate everything. So, get your sleep, get your 770 00:37:20,600 --> 00:37:23,400 seven to nine hours, avoid naps, if you can't, I know, it's so 771 00:37:23,400 --> 00:37:25,700 hard. I still struggle with that, and 772 00:37:25,700 --> 00:37:29,000 really do your best to get up in the morning and go somewhere 773 00:37:29,000 --> 00:37:32,100 during the day, having that sense of purpose does wonders 774 00:37:32,100 --> 00:37:37,100 for depression, especially Okay, habits to break that are 775 00:37:37,100 --> 00:37:39,900 probably not helping your mental health, but are probably very 776 00:37:39,900 --> 00:37:43,300 solidified in your lifestyle. First one is negative thought, 777 00:37:43,300 --> 00:37:45,900 patterns, especially if you struggle with your mental 778 00:37:45,900 --> 00:37:48,100 health, whether it's self esteem, whether it's the way you 779 00:37:48,100 --> 00:37:50,800 view yourself in relationships, whether it is the way you view 780 00:37:50,800 --> 00:37:53,200 your mental health. Those thought patterns are 781 00:37:53,200 --> 00:37:57,400 habits, they've been reinforced over time and shifting them, can 782 00:37:57,400 --> 00:37:59,300 have really profound results for me. 783 00:37:59,300 --> 00:38:02,000 The thought patterns, that brought me the most suffering if 784 00:38:02,000 --> 00:38:03,600 you will was that I didn't believe I was. 785 00:38:04,000 --> 00:38:06,600 Deserving of love from anyone. I didn't think that. 786 00:38:06,600 --> 00:38:08,700 I was good enough for my parents, which made it very 787 00:38:08,700 --> 00:38:10,800 difficult. To tell them what I needed help 788 00:38:10,800 --> 00:38:13,200 and be vulnerable and talk about what I was experiencing. 789 00:38:14,000 --> 00:38:16,700 And I truly believe that I would be depressed and anxious for the 790 00:38:16,700 --> 00:38:19,700 rest of my life and that nothing was ever going to change. 791 00:38:19,900 --> 00:38:22,400 And so those thought patterns had been solidified and 792 00:38:22,400 --> 00:38:26,100 reinforced for years and it took a long time to rewire those. 793 00:38:26,500 --> 00:38:29,700 But as a broke, those habits of going into any interaction and 794 00:38:29,700 --> 00:38:32,700 being like, I'm not deserving of this friendship or this 795 00:38:32,700 --> 00:38:35,400 relationship or I love for my family and friends and then 796 00:38:35,400 --> 00:38:37,500 being like, no. But I am a person that is 797 00:38:37,500 --> 00:38:40,600 deserving of love and care and respect and support just because 798 00:38:40,600 --> 00:38:45,700 I am a person and knowing that my parents loved and cared about 799 00:38:45,700 --> 00:38:47,700 me and supported me and I could be vulnerable. 800 00:38:47,700 --> 00:38:50,400 I could ask for help when I need it, they were resource. 801 00:38:50,400 --> 00:38:52,600 I could utilize. And that things would shift with 802 00:38:52,600 --> 00:38:54,500 regards to mental health, it was possible. 803 00:38:54,500 --> 00:38:57,300 I was capable of making those shifts and it was fully 804 00:38:57,700 --> 00:39:02,500 realistic for me to feel happy and fulfilled and not hopeless 805 00:39:02,500 --> 00:39:05,200 and depressed and and A loss for how to proceed. 806 00:39:05,600 --> 00:39:08,600 So that's one hat. That's the first habit negative 807 00:39:08,600 --> 00:39:10,800 thought patterns, whether it's relating to your self-esteem, 808 00:39:10,800 --> 00:39:13,400 confidence, body image, relationships, any and 809 00:39:13,400 --> 00:39:15,700 everything. That probably is not helping 810 00:39:15,700 --> 00:39:17,900 your mental health. The second is how you approach 811 00:39:17,900 --> 00:39:19,600 emotionally challenging situations. 812 00:39:19,900 --> 00:39:23,600 There is a whole Spectrum here, but whatever your go-to is, 813 00:39:23,600 --> 00:39:27,500 whether it's avoiding whether it is over sharing, whether it is 814 00:39:27,600 --> 00:39:30,300 self-sabotaging. We did an amazing episode on 815 00:39:30,300 --> 00:39:32,700 that with dr. Judy ho, whatever. 816 00:39:32,700 --> 00:39:34,700 Whatever it is, that you. You are doing an emotionally 817 00:39:34,700 --> 00:39:37,500 challenging situation that's probably like if it's unhealthy 818 00:39:37,500 --> 00:39:39,000 it's probably too little or too much. 819 00:39:39,000 --> 00:39:42,300 So you're either probably like ruining to an extreme amount or 820 00:39:42,300 --> 00:39:45,000 you are like completely avoiding suppressing emotions, whatever 821 00:39:45,000 --> 00:39:47,700 you're doing recognize that that has been a reinforced pattern 822 00:39:47,900 --> 00:39:50,900 and how can you start to slowly reverse that and experience your 823 00:39:50,900 --> 00:39:53,700 emotions and healthy way process through them in a way that 824 00:39:53,700 --> 00:39:59,200 allows them to be resolved and felt and not bottle up over time 825 00:39:59,500 --> 00:40:02,100 or just consume everything. If you're ruminating a lot, 826 00:40:02,100 --> 00:40:05,000 social media, we It's bad for our mental health. 827 00:40:05,100 --> 00:40:08,200 I'm not telling you not to be on social media, but your habits 828 00:40:08,200 --> 00:40:11,400 with how you use social media can be shifted, what time of the 829 00:40:11,400 --> 00:40:13,800 day are you using techtalk? Are you going on at first thing 830 00:40:13,800 --> 00:40:16,300 in the morning and schooling for two hours or you scrolling for 831 00:40:16,300 --> 00:40:18,800 three hours, instead of sleeping at night, when you are on 832 00:40:18,800 --> 00:40:21,200 Instagram or Tick, Tock, whatever it is, what emotions 833 00:40:21,200 --> 00:40:23,100 are coming up? Are you comparing yourself? 834 00:40:23,100 --> 00:40:25,200 Or if you feeling worse about yourself, are you feeling 835 00:40:25,200 --> 00:40:27,100 overwhelmed? Are you using it? 836 00:40:27,100 --> 00:40:29,900 As a way to self-soothe and cope with emotions and avoid your 837 00:40:29,900 --> 00:40:32,900 problems? So shifting that relationship 838 00:40:32,900 --> 00:40:36,600 and Stead, when you have those cues to use these things to 839 00:40:36,600 --> 00:40:40,500 distract or avoid or are use it in a healthy way, shifting to 840 00:40:40,500 --> 00:40:43,400 other coping skills and then using social media and moments, 841 00:40:43,400 --> 00:40:46,300 where you're not trying to cope with an emotion, or or avoid 842 00:40:46,300 --> 00:40:48,600 something that you're supposed to be doing all of that kind of 843 00:40:48,600 --> 00:40:51,400 stuff. And another way to do that, 844 00:40:51,400 --> 00:40:54,100 which next week's episode. All up is all about which is 845 00:40:54,100 --> 00:40:56,300 creating a healthy social media environment. 846 00:40:56,300 --> 00:40:57,900 Following people that make you feel good. 847 00:40:57,900 --> 00:40:59,400 Following me. People that make you feel 848 00:40:59,400 --> 00:41:02,800 empowered and motivated and not having social media, be such a 849 00:41:02,800 --> 00:41:04,900 Negative experience. It's one, we're scrolling. 850 00:41:05,100 --> 00:41:07,300 And lastly you guys have heard me say it so many times this 851 00:41:07,300 --> 00:41:10,100 episode sleep, if you are staying up, crazy late, if you 852 00:41:10,100 --> 00:41:12,500 are sleeping crazy, late and napping all the time. 853 00:41:12,900 --> 00:41:16,300 If you are not sleeping at all, or not sleeping enough, that 854 00:41:16,300 --> 00:41:19,100 breaking that habit and breaking those sleep cycles and getting 855 00:41:19,100 --> 00:41:22,900 into a healthy routine, will do wonders for your mental health. 856 00:41:22,900 --> 00:41:25,900 I promise. It's not an easy thing. 857 00:41:25,900 --> 00:41:28,200 I totally get that it's difficult because I'm constantly 858 00:41:28,200 --> 00:41:31,800 trying to improve your my sleep, but it is something your body 859 00:41:31,800 --> 00:41:33,500 needs to do. Your body is wired to sleep. 860 00:41:33,600 --> 00:41:35,500 Every night. And so, it's something that can 861 00:41:35,500 --> 00:41:38,700 feel kind of natural to get back on track. 862 00:41:38,900 --> 00:41:42,000 It's a simpler step to take with regards to your mental health 863 00:41:42,000 --> 00:41:44,800 journey and it has profound results. 864 00:41:45,700 --> 00:41:49,600 So, that is all of my thoughts on mental health habits. 865 00:41:49,600 --> 00:41:51,200 I hope this episode was helpful. I know. 866 00:41:51,200 --> 00:41:53,900 It was kind of all over the place, but I really do hope that 867 00:41:53,900 --> 00:41:56,100 there are a couple of habits and approaches and different ways of 868 00:41:56,100 --> 00:41:59,500 thinking about things that you can Implement and use in your 869 00:41:59,500 --> 00:42:01,000 own life to improve your mental health. 870 00:42:01,000 --> 00:42:04,700 If you liked this episode has always Make sure to leave a 871 00:42:04,700 --> 00:42:06,800 review. Subscribe, share with a friend 872 00:42:06,800 --> 00:42:09,100 or family member. It helps so much and it really 873 00:42:09,100 --> 00:42:12,600 does mean the world to me. And I'm always looking for more 874 00:42:12,600 --> 00:42:14,700 ideas from you guys for what you want to hear for so long 875 00:42:14,700 --> 00:42:17,200 episode. So, feel free to DM me, send me 876 00:42:17,207 --> 00:42:20,500 an e-mail, any of the things. Let me know what you want to 877 00:42:20,500 --> 00:42:22,400 hear on. She persisted. 878 00:42:23,000 --> 00:42:25,800 So with that. See you on Tuesday, thank you so 879 00:42:25,800 --> 00:42:28,500 much for listening to this week's episode of she persisted. 880 00:42:28,500 --> 00:42:30,900 If you enjoyed, make sure to share with a friend or family 881 00:42:30,900 --> 00:42:33,000 member. It really helps out the podcast. 882 00:42:33,200 --> 00:42:36,200 And if You haven't already leave a review on Apple podcasts or 883 00:42:36,200 --> 00:42:38,300 Spotify. You can also make sure to follow 884 00:42:38,300 --> 00:42:41,500 along at at she persisted podcast on both Instagram and 885 00:42:41,500 --> 00:42:44,600 Tick-Tock and check out all the bonus resources content and 886 00:42:44,600 --> 00:42:48,100 information on my website. She persisted podcast.com, 887 00:42:48,600 --> 00:42:51,200 thanks for supporting, keep persisting and I'll see you next 888 00:42:51,200 --> 00:42:51,600 week.