1 00:00:00,520 --> 00:00:03,440 Welcome to She Persisted. I'm your host, Sadie Sutton, a 2 00:00:03,480 --> 00:00:06,480 19 year old from the Bay Area studying Psychology at the 3 00:00:06,480 --> 00:00:10,360 University of Pennsylvania. She Persisted is the Teen Mental 4 00:00:10,360 --> 00:00:12,920 Health Podcast made four teenagers by a teen. 5 00:00:13,440 --> 00:00:16,160 In each episode I'll bring you authentic, accessible and 6 00:00:16,160 --> 00:00:19,520 relatable conversations about every aspect of mental Wellness. 7 00:00:20,040 --> 00:00:23,360 You can expect evidence based, teen approved resources, coping 8 00:00:23,360 --> 00:00:27,480 skills including lots of DBT insights, and education in each 9 00:00:27,480 --> 00:00:30,970 piece of content you consume. She Persisted offers you a safe 10 00:00:30,970 --> 00:00:33,690 space to feel validated and understood in your struggle 11 00:00:33,930 --> 00:00:36,410 while encouraging you to take ownership of your journey and 12 00:00:36,410 --> 00:00:38,810 build your life worth living. So let's dive in. 13 00:00:42,370 --> 00:00:46,210 We don't judge or blame. Emotions are not good or bad, 14 00:00:46,210 --> 00:00:47,770 Interpretations are not good or bad. 15 00:00:47,770 --> 00:00:49,450 They might just not be effective. 16 00:00:49,910 --> 00:00:51,830 And so that's what's important to remember with 17 00:00:51,950 --> 00:00:54,670 interpretations, which is that if you interpret an event one 18 00:00:54,670 --> 00:00:57,470 way and someone else interprets it another way, it's the 19 00:00:57,470 --> 00:01:00,510 dialectic that both of your lived experiences and both of 20 00:01:00,510 --> 00:01:02,470 your truths can be true at the same time. 21 00:01:02,790 --> 00:01:04,870 Hello, hello, and welcome to she persisted. 22 00:01:04,870 --> 00:01:06,830 I'm so excited you're here. Today we are doing a solo 23 00:01:06,830 --> 00:01:09,670 episode and we are talking about emotional vulnerability. 24 00:01:09,990 --> 00:01:12,830 I talk about this almost every single episode because it is so 25 00:01:12,830 --> 00:01:16,070 relevant to feeling emotions, processing emotions using your 26 00:01:16,070 --> 00:01:18,260 coping skills. It's very much. 27 00:01:18,260 --> 00:01:21,140 It's not synonymous with mental health, but it's a key player in 28 00:01:21,140 --> 00:01:24,260 the mental health picture. But I've never done an episode 29 00:01:24,260 --> 00:01:27,420 dedicated to emotional vulnerability, and what's crazy 30 00:01:27,420 --> 00:01:30,340 about that is that it is one of the first things you learn and 31 00:01:30,340 --> 00:01:34,500 one of the first pieces of education that happens in DBT 32 00:01:34,500 --> 00:01:37,060 and what I learned in residential and in those early 33 00:01:37,060 --> 00:01:39,500 days of therapy. So I'm really excited to do an 34 00:01:39,500 --> 00:01:42,860 indepth episode here. I pull from these insights and 35 00:01:42,860 --> 00:01:44,980 pieces of information on The daily. 36 00:01:44,980 --> 00:01:47,980 They're absolutely essential to understanding your mental health 37 00:01:47,980 --> 00:01:51,260 and how you respond to things and how you can be effective in 38 00:01:51,260 --> 00:01:54,140 coping with situations and do preventative mental health work. 39 00:01:54,140 --> 00:01:57,380 So I'm really excited for this. I hope you enjoyed as well. 40 00:01:57,700 --> 00:02:00,100 And as always, if you like this episode, make sure to share with 41 00:02:00,100 --> 00:02:03,300 a friend or family member. Leave a review on Apple Podcasts 42 00:02:03,300 --> 00:02:06,010 or Spotify. And also if you share it on 43 00:02:06,010 --> 00:02:09,169 social media, tag me it out to persisted podcast and I'll make 44 00:02:09,169 --> 00:02:11,290 sure to reshare and give you a little shout out. 45 00:02:11,810 --> 00:02:14,050 So with that we are talking about emotional vulnerability 46 00:02:14,810 --> 00:02:16,730 and the first thing that we're going to talk about here is the 47 00:02:16,730 --> 00:02:19,210 model of emotion. So how we understand and 48 00:02:19,210 --> 00:02:21,210 describe emotions, we're also going to touch on the 49 00:02:21,210 --> 00:02:24,370 biopsychosocial theory, we're going to talk about physical 50 00:02:24,370 --> 00:02:27,110 vulnerabilities to. Emotional vulnerability. 51 00:02:27,110 --> 00:02:29,430 There's so many different angles to come out, this idea of 52 00:02:29,430 --> 00:02:32,470 emotional vulnerability, and I want to give like a very full 53 00:02:32,470 --> 00:02:36,110 picture of what emotional vulnerability is, what you can 54 00:02:36,110 --> 00:02:38,990 do to combat emotional vulnerability now that you're 55 00:02:38,990 --> 00:02:41,950 aware of it. But we're going to start in this 56 00:02:42,270 --> 00:02:44,710 area with this school of thought, which is the model of 57 00:02:44,710 --> 00:02:47,790 emotions. So in DBT, there's a cycle to 58 00:02:47,790 --> 00:02:49,590 understand and describe your emotions. 59 00:02:49,950 --> 00:02:52,790 It continues on because emotions are always coming and going. 60 00:02:53,380 --> 00:02:56,660 But we are going to start with the prompting event because in 61 00:02:56,660 --> 00:02:59,500 most cases this is what causes the emotion to arise. 62 00:02:59,500 --> 00:03:03,340 Even though you might have like a low level emotional arousal, A 63 00:03:03,340 --> 00:03:05,340 prompting event is normally where you're like, wow, I'm 64 00:03:05,340 --> 00:03:09,100 feeling guilty or ashamed or sad or angry or whatever the emotion 65 00:03:09,100 --> 00:03:11,700 is. So the prompting event is 66 00:03:11,700 --> 00:03:15,420 whatever causes the emotion. And this can either be internal. 67 00:03:15,420 --> 00:03:18,380 So this is like thoughts, behaviors, something physically 68 00:03:18,380 --> 00:03:20,660 that happens. Maybe it's how you're speaking 69 00:03:20,660 --> 00:03:23,860 to yourself. Etcetera, or externally. 70 00:03:23,860 --> 00:03:26,660 So maybe it is an environment you're in, maybe it's an 71 00:03:26,660 --> 00:03:29,820 interaction with someone else. It is much easier to think about 72 00:03:29,820 --> 00:03:31,900 these things, at least for me, when I think about it from an 73 00:03:31,980 --> 00:03:34,340 external cue. So like I'm having an argument 74 00:03:34,340 --> 00:03:37,020 with someone, they said something and then this emotion 75 00:03:37,020 --> 00:03:39,100 comes up. And what is great about 76 00:03:39,300 --> 00:03:40,900 understanding the prompting event. 77 00:03:40,900 --> 00:03:43,220 And this is where the chain analysis skill comes in, which 78 00:03:43,220 --> 00:03:46,580 you talked about before, where you analyze how an emotion or 79 00:03:46,580 --> 00:03:50,060 behavior came to be, which emotional vulnerability is key 80 00:03:50,060 --> 00:03:51,460 to. That's one of the big things you 81 00:03:51,460 --> 00:03:53,740 analyze. But prompting events are 82 00:03:53,740 --> 00:03:57,020 important because, especially if they become repetitive and a 83 00:03:57,020 --> 00:04:00,060 cycle, if you understand the prompting event that typically 84 00:04:00,260 --> 00:04:03,620 causes an emotional reaction, you can cope ahead and you can 85 00:04:03,620 --> 00:04:06,740 do the work to decrease your emotional vulnerability around 86 00:04:06,740 --> 00:04:09,460 that thing. So the next step in the cycle, 87 00:04:09,460 --> 00:04:11,380 we have the prompting event, then we have our 88 00:04:11,380 --> 00:04:14,170 interpretations. So I love this sentence from the 89 00:04:14,170 --> 00:04:16,170 article that I'm referencing when talking about this, I want 90 00:04:16,170 --> 00:04:18,970 to share with you, which is that the prompting events are not 91 00:04:18,970 --> 00:04:22,370 what triggers the emotion, it's the interpretation of the event. 92 00:04:22,370 --> 00:04:26,010 So two people can experience the exact same event, and if one 93 00:04:26,010 --> 00:04:29,250 interprets it in a way that causes a really emotional 94 00:04:29,250 --> 00:04:32,210 reaction, they'll get really upset and overwhelmed and 95 00:04:32,210 --> 00:04:35,130 distressed and maybe use a maladaptive coping mechanism. 96 00:04:35,130 --> 00:04:37,370 Whereas if the other person has a really effective way of 97 00:04:37,370 --> 00:04:40,710 interpreting the event. They will have a much easier 98 00:04:40,710 --> 00:04:43,550 time navigating it and proceeding in an effective way. 99 00:04:43,950 --> 00:04:47,310 The important thing here is the caveat that all emotions and 100 00:04:47,310 --> 00:04:49,910 thoughts and beliefs are valid. They're all allowed to be there. 101 00:04:49,910 --> 00:04:53,710 They can all show up, and we can navigate through them in an 102 00:04:53,710 --> 00:04:56,390 effective way. We don't judge or blame. 103 00:04:56,830 --> 00:04:59,710 Emotions are not good or bad. Interpretations are not good or 104 00:04:59,710 --> 00:05:00,830 bad. They might just not be 105 00:05:00,910 --> 00:05:03,010 effective. And so that's what's important 106 00:05:03,010 --> 00:05:05,410 to remember with interpretations, which is that 107 00:05:05,410 --> 00:05:08,130 if you interpret an event one way and someone else interprets 108 00:05:08,130 --> 00:05:11,010 it another way, it's the dialectic that both of your 109 00:05:11,010 --> 00:05:14,010 lived experiences and both of your truths can be true at the 110 00:05:14,010 --> 00:05:17,050 same time. So interpretations are stemming 111 00:05:17,050 --> 00:05:19,690 from our thoughts, beliefs, assumptions and judgments around 112 00:05:19,690 --> 00:05:22,850 the situation. So how you mentally process 113 00:05:22,850 --> 00:05:25,770 through it, the assumptions that you make, that is what curates 114 00:05:25,770 --> 00:05:27,770 this interpretation. And this is where the check the 115 00:05:27,770 --> 00:05:29,770 fact skill is really helpful because. 116 00:05:30,260 --> 00:05:33,420 If you are in an argument and you think that the person is 117 00:05:33,420 --> 00:05:36,500 already mad at you, so you're already on the defensive, if you 118 00:05:36,500 --> 00:05:39,900 check the facts and you're like, did they say something that was 119 00:05:39,900 --> 00:05:41,780 maybe like a little bit passive aggressive? 120 00:05:41,780 --> 00:05:43,300 Did they say that they were upset? 121 00:05:43,300 --> 00:05:46,500 Do we have a previous conflict? Like none of those things are 122 00:05:46,500 --> 00:05:49,260 true and maybe they actually do seem to be approaching this in a 123 00:05:49,260 --> 00:05:52,080 neutral way? You've checked the facts around 124 00:05:52,080 --> 00:05:54,440 the idea that they're already mad at you and you need to be on 125 00:05:54,440 --> 00:05:57,160 the defensive, so your interpretation that they're mad 126 00:05:57,160 --> 00:05:59,480 at you was ineffective. So if you can adjust that 127 00:05:59,480 --> 00:06:01,760 interpretation and say they just want to have a conversation and 128 00:06:01,760 --> 00:06:04,640 maybe give me some feedback, you can be a lot more effective. 129 00:06:04,960 --> 00:06:08,280 And the interpretation of the prompting event means that 130 00:06:08,280 --> 00:06:11,280 you're not as emotional and reactive, so the next step in 131 00:06:11,280 --> 00:06:14,880 the cycle is your biological changes and experiences. 132 00:06:15,200 --> 00:06:18,200 We are going to talk about the biopsychosocial theory and a lot 133 00:06:18,200 --> 00:06:20,120 more depth later in this episode. 134 00:06:20,360 --> 00:06:23,920 But what's important to flag here is that as a teen and as a 135 00:06:23,920 --> 00:06:26,840 young adult, biologically your brain is already working 136 00:06:26,840 --> 00:06:29,880 differently, you experience your emotions more strongly, you are 137 00:06:29,880 --> 00:06:34,000 less predisposed to logic through the situation to. 138 00:06:34,640 --> 00:06:36,920 Be rational. Because your prefrontal cortex 139 00:06:36,920 --> 00:06:39,080 isn't fully developed, you're more hormonal. 140 00:06:39,160 --> 00:06:42,040 You, as a young adult, experience things like 141 00:06:42,040 --> 00:06:45,160 embarrassment and rejection more strongly than adults do. 142 00:06:45,440 --> 00:06:49,480 You place more significance and more value on social acceptance 143 00:06:49,520 --> 00:06:53,160 and social groups and fitting in, like that's just how our 144 00:06:53,160 --> 00:06:56,240 brains work and what has been shown through research. 145 00:06:56,610 --> 00:06:59,770 We also are in a critical period for the development of mental 146 00:06:59,770 --> 00:07:04,730 illness. 50% of mental illnesses developed by 1475% by 24. 147 00:07:05,210 --> 00:07:07,970 So you're feeling your emotions more strongly, you're less 148 00:07:07,970 --> 00:07:13,370 logical, you place more value on embarrassment, acceptance, 149 00:07:13,370 --> 00:07:16,610 rejection. Like it is challenging to be a 150 00:07:16,610 --> 00:07:19,610 teen and to navigate these emotions because your brain is 151 00:07:19,610 --> 00:07:21,490 operating completely differently. 152 00:07:22,040 --> 00:07:24,760 And so this is one example of those biological changes. 153 00:07:24,760 --> 00:07:27,560 It's also important to account here that this is also things 154 00:07:27,560 --> 00:07:30,600 like your fight or flight mode, or if you feel really tense or 155 00:07:30,600 --> 00:07:33,560 your fists clench up or you're sweating because you're anxious, 156 00:07:33,560 --> 00:07:35,560 like those are all part of those biological changes. 157 00:07:35,560 --> 00:07:38,920 But it's also helpful to understand them globally as a 158 00:07:38,920 --> 00:07:40,800 teen. And also for you as a person. 159 00:07:40,800 --> 00:07:42,840 You might experience your emotions more strongly than 160 00:07:42,840 --> 00:07:44,440 someone else. You might be more sensitive. 161 00:07:44,440 --> 00:07:47,200 And we'll get more into that with the biopsychosocial theory. 162 00:07:48,200 --> 00:07:51,240 So the next part of the cycle we've done the prompting event, 163 00:07:51,240 --> 00:07:54,480 the interpretation, the biological changes were on 2 164 00:07:54,480 --> 00:07:57,200 expressions. So this is how we express the 165 00:07:57,200 --> 00:08:00,560 emotions, whether it's what you say, your facial expression, how 166 00:08:00,560 --> 00:08:04,150 you respond to the situation. And again, it's really easy to 167 00:08:04,150 --> 00:08:06,070 think about this in the context of an argument. 168 00:08:06,070 --> 00:08:08,270 Are you glaring at the person? Are your arms crossed? 169 00:08:08,270 --> 00:08:09,830 Are you like? This is so unfair. 170 00:08:09,830 --> 00:08:11,830 This was so rude of you. How dare you? 171 00:08:12,110 --> 00:08:14,270 That is the expression of the internal emotion. 172 00:08:14,270 --> 00:08:17,750 This may be anger or hurt or sadness or rejection. 173 00:08:17,830 --> 00:08:22,630 So we can't necessarily control our biological sensitivity to 174 00:08:22,630 --> 00:08:25,470 our emotions or the emotion that arises in the 1st place. 175 00:08:25,710 --> 00:08:28,430 We can control our interpretations, we can rewire 176 00:08:28,430 --> 00:08:31,150 those, and we can also control our expressions. 177 00:08:31,650 --> 00:08:34,450 And this will also help with things like your relationships 178 00:08:34,450 --> 00:08:37,130 and your emotion regulation long term and your distress 179 00:08:37,130 --> 00:08:39,770 tolerance, because we do have control over the way that we 180 00:08:39,770 --> 00:08:41,890 express them. And a lot of the times the 181 00:08:41,890 --> 00:08:44,370 expressions of your emotions are what have the. 182 00:08:45,470 --> 00:08:48,510 Most significant consequences, and not necessarily using that 183 00:08:48,510 --> 00:08:49,990 as a positive or a negative term. 184 00:08:49,990 --> 00:08:53,310 But if you express your emotion and you're vulnerable, that has 185 00:08:53,310 --> 00:08:56,390 a positive consequence. If you are really angry and you 186 00:08:56,390 --> 00:08:59,870 see something rude or you react in an ineffective way, that is a 187 00:08:59,870 --> 00:09:01,350 negative consequence. You have to repair the 188 00:09:01,350 --> 00:09:03,310 relationships. The expressions have the biggest 189 00:09:03,310 --> 00:09:06,160 impact on your life. And a day from now, a week from 190 00:09:06,160 --> 00:09:09,080 now, a month from now, maybe the thought that went through your 191 00:09:09,080 --> 00:09:11,640 mind or the physical representation of the emotion 192 00:09:11,640 --> 00:09:13,960 like your this were clenched. That necessarily won't have a 193 00:09:13,960 --> 00:09:16,240 longterm impact, but the expression will. 194 00:09:16,360 --> 00:09:19,080 And then the last thing which we literally just touched on is the 195 00:09:19,120 --> 00:09:21,940 after effects. So this is the thoughts, the 196 00:09:21,940 --> 00:09:26,340 memories, the relationship impacts what happens after this 197 00:09:26,340 --> 00:09:29,580 whole event and cycle takes place that then affects us down 198 00:09:29,580 --> 00:09:31,820 the line. So that is the model of emotions 199 00:09:31,820 --> 00:09:34,780 that can be really helpful to understand how we understand 200 00:09:34,780 --> 00:09:37,340 describe emotions and now we're going to work backwards. 201 00:09:37,540 --> 00:09:40,100 So that's what's happening when we are experiencing the emotions 202 00:09:40,100 --> 00:09:42,750 and going through that process. But what about everything that 203 00:09:42,750 --> 00:09:45,470 comes before that point? That impacts how we express our 204 00:09:45,470 --> 00:09:47,910 emotions, how we interpret them, the thought patterns that we 205 00:09:47,910 --> 00:09:50,670 have, how likely we are to experience the emotion in the 206 00:09:50,670 --> 00:09:53,630 1st place. So we're working backwards, 207 00:09:53,710 --> 00:09:55,710 right? We've talked about how we go 208 00:09:55,710 --> 00:09:57,910 through the cycle of emotions. Now we're going to talk about 209 00:09:57,910 --> 00:10:00,390 the biopsychosocial theory. After this, we're going to talk 210 00:10:00,390 --> 00:10:02,630 about the police scale, which is physical vulnerability. 211 00:10:02,630 --> 00:10:05,910 But the biopsychosocial theory is really at the core of DBT. 212 00:10:06,440 --> 00:10:09,640 And very relevant to individuals who struggle to regulate their 213 00:10:09,640 --> 00:10:12,360 emotions and feeling their emotions very strongly explains 214 00:10:12,360 --> 00:10:15,280 why some people are so sensitive and feel their emotions so 215 00:10:15,280 --> 00:10:21,000 intensely, like me. So the biopsychosocial model is 216 00:10:21,200 --> 00:10:25,600 a theory about how symptoms arise, symptoms for depression, 217 00:10:25,600 --> 00:10:28,720 anxiety, emotional dysregulation, and also how 218 00:10:28,720 --> 00:10:31,280 they're maintained because someone might be emotionally 219 00:10:31,280 --> 00:10:33,840 distressed one time, but if it never happens again, that 220 00:10:33,840 --> 00:10:36,080 symptom isn't being maintained and reinforced. 221 00:10:36,520 --> 00:10:39,560 In DBT, the individuals that receive treatment a lot of the 222 00:10:39,560 --> 00:10:42,360 times are maintaining and reinforcing these behaviors and 223 00:10:42,360 --> 00:10:45,480 ineffective coping skills to get their emotional needs met. 224 00:10:46,040 --> 00:10:49,000 So the equation for the biosocial model is that 225 00:10:49,000 --> 00:10:53,800 emotional sensitivity plus an invalidating environment equals 226 00:10:53,880 --> 00:10:57,080 pervasive emotion dysregulation. Diving into emotional 227 00:10:57,080 --> 00:11:01,160 sensitivity, we just talked about how teens are biologically 228 00:11:01,160 --> 00:11:04,480 almost at a deficit when it comes to experiencing your 229 00:11:04,480 --> 00:11:07,020 emotions. This is part of the bio part of 230 00:11:07,020 --> 00:11:09,700 the biosocial theory. There's also the psychology of 231 00:11:09,700 --> 00:11:12,460 it. So how are you interpreting 232 00:11:12,460 --> 00:11:14,540 events? How are you mentally processing 233 00:11:14,540 --> 00:11:16,500 through them? And that's part of the emotional 234 00:11:16,500 --> 00:11:19,060 sensitivity in the biopsychosocial theory. 235 00:11:19,220 --> 00:11:21,980 Then the next part to touch on in this equation is the 236 00:11:21,980 --> 00:11:25,180 invalidating environment. And so DBT defines an 237 00:11:25,180 --> 00:11:28,740 invalidating environment as one where a person doesn't fit in. 238 00:11:29,250 --> 00:11:32,730 It's not necessarily that it's an emotionally uncomfortable or 239 00:11:32,730 --> 00:11:35,930 abusive or an unhealthy environment, but it's one where 240 00:11:35,930 --> 00:11:39,930 you're not feeling validated or seen or heard, or you don't fit. 241 00:11:40,250 --> 00:11:42,690 You don't feel like your emotions are being recognized or 242 00:11:42,690 --> 00:11:46,450 fully processed or acknowledged in that family, friendship, 243 00:11:46,450 --> 00:11:50,850 social interaction. And because this is a cycle that 244 00:11:50,850 --> 00:11:53,930 occurs over a long period of time, it's a dynamic that keeps 245 00:11:53,930 --> 00:11:57,110 getting repeated. And so because there is this 246 00:11:57,110 --> 00:11:59,990 role of social relationships and it's essential for that 247 00:11:59,990 --> 00:12:02,910 invalidating environment to occur in conjunction with the 248 00:12:02,910 --> 00:12:06,870 emotional sensitivity. This is a transactional process. 249 00:12:07,470 --> 00:12:11,230 It takes multiple people to reinforce this model and lead to 250 00:12:11,230 --> 00:12:13,830 this extreme emotional dysregulation. 251 00:12:14,030 --> 00:12:16,350 So to give you a little bit more context here and I'll link the 252 00:12:16,350 --> 00:12:19,270 website. And a lengthy DBT resource that 253 00:12:19,270 --> 00:12:21,110 I'm pulling this from in the show notes. 254 00:12:21,110 --> 00:12:25,750 But this theory, this equation, it explains how symptoms arise 255 00:12:25,750 --> 00:12:28,790 and also how they continue to arise, how they get reinforced 256 00:12:28,790 --> 00:12:31,910 and maintained over a long period of time, and get to the 257 00:12:31,910 --> 00:12:34,910 point of causing distress and dysfunction in an individual's 258 00:12:34,910 --> 00:12:37,310 life. And this is not only true for 259 00:12:37,670 --> 00:12:40,630 borderline Personality disorder, which is what DBT was originally 260 00:12:40,630 --> 00:12:44,750 developed for, but a whole host of mental health challenges and 261 00:12:44,830 --> 00:12:47,190 we talked about emotional sensitivity in this equation. 262 00:12:47,190 --> 00:12:50,830 Another key idea here that is at the foundation of this theory is 263 00:12:50,830 --> 00:12:52,790 that emotional sensitivities inborn. 264 00:12:53,270 --> 00:12:56,350 So it's the idea that we all have different sensitivities in 265 00:12:56,350 --> 00:12:57,990 life. And the great example in this 266 00:12:57,990 --> 00:13:00,830 DBT resource is with skin or scent. 267 00:13:01,170 --> 00:13:02,970 So some people get some more easily. 268 00:13:02,970 --> 00:13:06,210 Some people get rashes when they use a certain detergent. 269 00:13:06,210 --> 00:13:08,650 Some people don't respond well to a certain perfume. 270 00:13:08,930 --> 00:13:11,930 Maybe you're more acne prone. So all of our skin have 271 00:13:11,930 --> 00:13:15,770 different sensitivities to the same stimuli, but depending on 272 00:13:15,770 --> 00:13:19,810 the person, they have different biologically born sensitivity. 273 00:13:19,810 --> 00:13:24,330 So you respond differently. And the same exact thing is true 274 00:13:24,330 --> 00:13:27,210 with our emotions, even if two people are experiencing the 275 00:13:27,210 --> 00:13:30,910 exact same stimuli. Biologically, you are going to 276 00:13:30,910 --> 00:13:33,550 respond differently. That's why some people are more 277 00:13:33,550 --> 00:13:36,950 sensitive than others. And a key part of this, and one 278 00:13:36,950 --> 00:13:40,670 of the biggest takeaways that I had when I did DBT, is that you 279 00:13:40,670 --> 00:13:42,710 can't change your emotional sensitivity. 280 00:13:42,830 --> 00:13:45,390 It's something you're born with and it's okay and it's part of 281 00:13:45,390 --> 00:13:47,310 you as a person, as part of your genetics. 282 00:13:47,630 --> 00:13:49,910 And it's not bad or good. It's just different. 283 00:13:49,990 --> 00:13:53,350 And so if you're more emotionally sensitive, it's part 284 00:13:53,350 --> 00:13:56,380 of your genetic makeup. And it's also important to note 285 00:13:56,380 --> 00:13:58,500 that that alone isn't necessarily something that 286 00:13:58,500 --> 00:14:02,020 causes mental health challenges or mental illnesses. 287 00:14:02,060 --> 00:14:05,420 It's again this environment that can lead to longterm emotional 288 00:14:05,420 --> 00:14:08,980 dysregulation. So again, going deeper into that 289 00:14:08,980 --> 00:14:12,180 environment and clarifying that farther, it's transactional over 290 00:14:12,180 --> 00:14:15,340 time, the individual doesn't fit and it may or may not be 291 00:14:15,340 --> 00:14:17,700 unhealthy, abusive, toxic, etcetera. 292 00:14:17,940 --> 00:14:21,860 So to explain this further and clarify how this equation and 293 00:14:21,860 --> 00:14:24,800 outcome comes to be. You have a person who is 294 00:14:24,800 --> 00:14:27,320 biologically born to be more emotionally sensitive. 295 00:14:27,760 --> 00:14:29,640 They're in an environment where they don't fit. 296 00:14:29,640 --> 00:14:32,320 They're being invalidated, they're feeling misunderstood. 297 00:14:32,640 --> 00:14:35,560 And then these transactions occur over time and lead to 298 00:14:35,560 --> 00:14:38,320 emotional dysregulation. And this is because of the 299 00:14:38,320 --> 00:14:40,560 reinforcement that occurs with time. 300 00:14:41,840 --> 00:14:44,320 And if you've done DBT before, you know one of the biggest 301 00:14:44,320 --> 00:14:46,840 challenges that people are navigating is emotional 302 00:14:46,840 --> 00:14:50,420 dysregulation. So many challenges and conflicts 303 00:14:50,420 --> 00:14:54,140 and behaviors are a result of not being able to regulate your 304 00:14:54,140 --> 00:14:56,980 emotions, whether it's self harm to subtle ideation, unhealthy 305 00:14:56,980 --> 00:15:00,580 relationships, a lot of those are attempts to cope with the 306 00:15:00,580 --> 00:15:03,500 emotions that are arising that you're not able to effectively 307 00:15:03,500 --> 00:15:05,540 regulate. And this is so true that 308 00:15:05,980 --> 00:15:10,660 patients that are a good fit for DBT are identified because they 309 00:15:10,660 --> 00:15:13,140 have that emotional dysregulation and that's a core 310 00:15:13,140 --> 00:15:15,940 characteristic of what they're presenting with and that's how 311 00:15:15,940 --> 00:15:18,140 you know that DBT and the skills that teachers. 312 00:15:18,220 --> 00:15:21,220 This might be a good fit. So to kind of conclude this, we 313 00:15:21,220 --> 00:15:23,260 have this equation and if you're listening to this, you're like 314 00:15:23,260 --> 00:15:25,860 what sounds like the person is sensitive and then they're not 315 00:15:25,860 --> 00:15:27,380 reacting well to this environment. 316 00:15:27,380 --> 00:15:30,460 So like, isn't it that person's issue and they need to solve 317 00:15:30,460 --> 00:15:33,700 something here so that they're not being dysregulated And DBT, 318 00:15:33,700 --> 00:15:35,540 the goals to not blame the patient. 319 00:15:35,540 --> 00:15:38,540 You do have to solve problems that you haven't necessarily 320 00:15:38,540 --> 00:15:41,300 created for yourself in DBT. That's one of the core beliefs. 321 00:15:41,860 --> 00:15:45,300 But when it comes to emotional reactivity and emotional 322 00:15:45,300 --> 00:15:47,640 sensitivity. We're not blaming the 323 00:15:47,640 --> 00:15:50,080 individual. So it's called a no blame model 324 00:15:50,080 --> 00:15:52,600 in DBT. And this is great, especially in 325 00:15:52,600 --> 00:15:55,680 adolescent DBT because a lot of the times the whole family is 326 00:15:55,680 --> 00:15:57,320 doing DBT. And the parents were like, well, 327 00:15:57,320 --> 00:15:58,720 my teen can't regulate themselves. 328 00:15:58,720 --> 00:16:01,280 They need to learn skills and it's causing so many challenges 329 00:16:01,280 --> 00:16:05,320 within our family system and DBT, you're using a no blame 330 00:16:05,320 --> 00:16:06,960 model. So the person who is coming in 331 00:16:06,960 --> 00:16:09,640 for treatment isn't necessarily the one to blame for the 332 00:16:09,640 --> 00:16:12,080 environment. It's not the family that is to 333 00:16:12,080 --> 00:16:15,040 blame for this environment, It is the transactions between the 334 00:16:15,040 --> 00:16:16,440 person that's emotionally sensitive. 335 00:16:16,810 --> 00:16:19,970 And the environment that's invalidating that is resulting 336 00:16:19,970 --> 00:16:23,770 in this emotional dysregulation, it's the invalidation that is 337 00:16:23,770 --> 00:16:27,650 exacerbating and maintaining the biological sensitivity of the 338 00:16:27,650 --> 00:16:30,730 individual. And so that's one of the biggest 339 00:16:30,730 --> 00:16:34,130 goals in DBT is identifying that environment, adjusting the 340 00:16:34,130 --> 00:16:37,570 transactions in the relationship so that you're not reinforcing 341 00:16:37,570 --> 00:16:40,290 that vulnerability sensitivity and invalidation. 342 00:16:40,730 --> 00:16:44,170 So to kind of wrap this up and I will link this whole resource in 343 00:16:44,170 --> 00:16:46,450 the show notes you can read more about. 344 00:16:46,780 --> 00:16:50,340 The biopsychosocial theory but the theory of how symptoms arise 345 00:16:50,340 --> 00:16:53,740 and are maintained is a no blame model called the biopsychosocial 346 00:16:53,740 --> 00:16:55,700 theory. Within that equation there is 347 00:16:55,700 --> 00:16:59,100 emotional sensitivity plus an invalidating environment which 348 00:16:59,100 --> 00:17:01,260 equals pervasive emotion dystrigulation. 349 00:17:01,900 --> 00:17:04,540 We believe that emotional sensitivities in born and an 350 00:17:04,540 --> 00:17:07,980 invalidating environment is 1 where a person does not fit and 351 00:17:07,980 --> 00:17:10,420 it doesn't necessarily have to be an abusive, toxic or 352 00:17:10,420 --> 00:17:13,339 unhealthy one. And lastly, the biosocial model 353 00:17:13,339 --> 00:17:16,839 is transactional in nature. So that is the biopsychosocial 354 00:17:16,839 --> 00:17:20,240 theory and a huge factor in emotional vulnerability, 355 00:17:20,599 --> 00:17:23,760 especially if you are feeling vulnerable in specific 356 00:17:23,760 --> 00:17:27,560 environment and continually noticing that you're more 357 00:17:27,560 --> 00:17:29,240 vulnerable in that specific environment. 358 00:17:29,240 --> 00:17:31,840 Think about the biopsychosocial theory, Is it an invalidating 359 00:17:31,840 --> 00:17:34,760 environment? Are you biologically predisposed 360 00:17:34,760 --> 00:17:37,920 to being more sensitive and is this environment exacerbating 361 00:17:37,920 --> 00:17:39,330 it? I probably should do a whole 362 00:17:39,330 --> 00:17:41,010 episode on the biopsych of social theory because I 363 00:17:41,050 --> 00:17:43,250 absolutely love it. I can get it so important. 364 00:17:43,250 --> 00:17:45,730 It's crucial to understand, to understand mental health, and 365 00:17:45,730 --> 00:17:48,770 every time I hear it, I'm like, that is so validating to my 366 00:17:48,770 --> 00:17:51,690 lived experience, Like I am emotional and I do feel 367 00:17:51,690 --> 00:17:54,410 invalidating and it's not my fault, but I can still work to 368 00:17:54,410 --> 00:17:56,970 improve the situation. So we love it. 369 00:17:56,970 --> 00:17:59,850 It's one of my favorite things, kind of like a little comfort 370 00:17:59,850 --> 00:18:03,050 blanket of a belief, but the last thing we're going to touch 371 00:18:03,050 --> 00:18:06,230 on is the police scale. So we talked about how we 372 00:18:06,230 --> 00:18:08,590 experience emotions, how we understand, describe them. 373 00:18:08,590 --> 00:18:12,510 We talk about the environment itself and that mix of 374 00:18:12,630 --> 00:18:16,310 biological predispositions to emotional reactivity as well as 375 00:18:16,310 --> 00:18:18,790 how the environment can reinforce and maintain that. 376 00:18:18,870 --> 00:18:23,030 So if we think about the biopsychosocial theory as your 377 00:18:23,030 --> 00:18:26,630 emotional vulnerability to a situation, your physical 378 00:18:26,630 --> 00:18:28,350 vulnerability is the police scale. 379 00:18:28,350 --> 00:18:30,990 So this is an acronym that stands for physical illness. 380 00:18:31,440 --> 00:18:34,360 Eat balanced, avoid mutual Turing substances, sleep 381 00:18:34,360 --> 00:18:38,400 balanced and exercise balanced. And whatever We're not doing any 382 00:18:38,400 --> 00:18:40,920 of those things are physical health suffers. 383 00:18:41,480 --> 00:18:43,160 And it's not just your physical health. 384 00:18:43,160 --> 00:18:46,320 But we are more at risk to be more emotional and more 385 00:18:46,320 --> 00:18:49,840 sensitive to a prompting event. So for more emotionally 386 00:18:49,840 --> 00:18:53,200 vulnerable, one of the items in that equation is the police 387 00:18:53,200 --> 00:18:54,960 scale and is your physical health. 388 00:18:55,380 --> 00:18:57,580 So to walk you through this pretty quickly, it's pretty 389 00:18:57,580 --> 00:18:59,740 simple. It's one of the most intuitive 390 00:18:59,740 --> 00:19:02,900 skills in DBT, but it's also really important to check in on 391 00:19:03,220 --> 00:19:06,540 and be cognizant of, especially in emotional situations. 392 00:19:06,660 --> 00:19:08,900 But the idea here is that our physical and mental health are 393 00:19:08,900 --> 00:19:11,460 very connected, so one more emotional. 394 00:19:11,900 --> 00:19:14,660 There is a physical reaction that takes place in our brains, 395 00:19:14,660 --> 00:19:19,380 in our bodies, and how we cope with an emotion is connected to 396 00:19:19,380 --> 00:19:21,460 how well we've maintained our physical health. 397 00:19:21,460 --> 00:19:25,060 So for hangry, or more likely to be snappy and irritated if we 398 00:19:25,060 --> 00:19:28,340 haven't slept well, we're more irritated, we have a shorter 399 00:19:28,340 --> 00:19:31,460 fuse we can't problem solve as effectively we can't process our 400 00:19:31,460 --> 00:19:34,090 emotions as well. If we haven't exercise, we 401 00:19:34,090 --> 00:19:37,210 probably aren't working through these more strong, intense 402 00:19:37,210 --> 00:19:39,490 emotions, but we're also not releasing endorphins. 403 00:19:39,650 --> 00:19:42,170 If you aren't taking your medication, your physical health 404 00:19:42,250 --> 00:19:45,250 is at a loss. So all of these and things are 405 00:19:45,250 --> 00:19:47,570 important to maintain, to make sure that we're not putting 406 00:19:47,570 --> 00:19:51,410 ourselves at unnecessary risk to experience really strong 407 00:19:51,410 --> 00:19:53,650 emotions and potentially A fullblown crisis. 408 00:19:53,650 --> 00:19:57,170 And so this is important in DBT because a lot of the times you 409 00:19:57,170 --> 00:20:00,650 have individuals that are really struggling, like every day is. 410 00:20:01,120 --> 00:20:03,480 Incredibly challenging and incredibly overwhelming. 411 00:20:03,480 --> 00:20:06,200 And every day you're having a breakdown in a huge emotion and 412 00:20:06,200 --> 00:20:08,320 a whole crisis and a panic attack and whatever the heck it 413 00:20:08,320 --> 00:20:11,280 is you are struggling. And so we have to do everything 414 00:20:11,280 --> 00:20:14,200 we can to reduce the likelihood of these really emotionally 415 00:20:14,200 --> 00:20:16,400 overwhelming events. And that means taking care of 416 00:20:16,400 --> 00:20:18,840 our physical health. So first we're going to talk 417 00:20:18,840 --> 00:20:23,080 about physical illness and this is also encompassed with stress. 418 00:20:23,420 --> 00:20:26,260 So we know that stress influences our emotions. 419 00:20:26,260 --> 00:20:29,420 It also influences how intense the emotions that we feel are, 420 00:20:29,420 --> 00:20:32,380 and feeling very stressed out and chronically stressed out 421 00:20:32,660 --> 00:20:35,460 means that you're more physically vulnerable to having 422 00:20:35,460 --> 00:20:37,260 an overwhelming emotional experience. 423 00:20:37,740 --> 00:20:39,940 And So what we can do here is a couple of things. 424 00:20:39,940 --> 00:20:42,900 The 1st is staying on top of our physical health, so going to 425 00:20:42,900 --> 00:20:45,300 doctor's appointments, taking our medications that we're 426 00:20:45,300 --> 00:20:48,180 supposed to be taking, checking in on any symptoms that might 427 00:20:48,180 --> 00:20:51,180 pop up that are concerning that we're again decreasing our risk 428 00:20:51,180 --> 00:20:52,860 for emotionally overwhelming situations. 429 00:20:52,860 --> 00:20:55,700 But when we're addressing stress and chronic stress specifically, 430 00:20:55,700 --> 00:20:58,300 we also look at the environment. So is it jobs, is it 431 00:20:58,300 --> 00:21:00,980 relationships? Is it your your day today 432 00:21:00,980 --> 00:21:02,700 routine? Are you not getting an exercise, 433 00:21:02,700 --> 00:21:05,220 whatever it is, making sure that we are examining those 434 00:21:05,220 --> 00:21:07,620 environmental factors that may be leading to long. 435 00:21:07,740 --> 00:21:10,100 Term severe physical illness issues. 436 00:21:10,220 --> 00:21:13,500 But to recap, the pee and physical illness and also L 437 00:21:13,500 --> 00:21:16,380 because it's like physical. And then the last L is 438 00:21:16,380 --> 00:21:18,300 capitalized because it's not a very good acronym. 439 00:21:18,540 --> 00:21:21,420 I like to just take up aside and say taking meds, going to the 440 00:21:21,420 --> 00:21:24,140 doctor, making sure that I'm resting when my I'm sick and I 441 00:21:24,140 --> 00:21:27,300 need to recuperate, not pushing my body too hard, etcetera. 442 00:21:28,220 --> 00:21:30,540 Now moving on to eating balanced. 443 00:21:31,580 --> 00:21:33,690 So. We know that we get hangry when 444 00:21:33,690 --> 00:21:36,850 we don't eat enough, when we haven't eaten, when our body 445 00:21:36,850 --> 00:21:39,650 doesn't have enough fuel to be able to physically function. 446 00:21:39,850 --> 00:21:42,010 We also can't mentally function as well. 447 00:21:42,010 --> 00:21:44,570 You don't have the fuel to be able to problem solve, to cope 448 00:21:44,570 --> 00:21:46,810 with these emotions, to come up with an effective way to 449 00:21:46,810 --> 00:21:49,530 navigate the situation. So it's really important that we 450 00:21:49,530 --> 00:21:51,650 were eating balanced and making sure that we're getting all of 451 00:21:51,650 --> 00:21:54,050 our meals so we're not overeating with binging, which 452 00:21:54,050 --> 00:21:56,730 can also again cause really intention, emotional reactions 453 00:21:56,890 --> 00:21:59,610 or under eating, which makes us more susceptible to experiencing 454 00:21:59,610 --> 00:22:02,450 our emotions more intensely. There's also little. 455 00:22:02,570 --> 00:22:05,330 Things like depending on what types of food you're eating, you 456 00:22:05,330 --> 00:22:08,290 can feel a decrease in mood, you can feel depressed, you can feel 457 00:22:08,290 --> 00:22:10,010 sluggish. So making sure that you're 458 00:22:10,010 --> 00:22:12,450 eating a balanced diet, getting the nutrients you need, because 459 00:22:12,450 --> 00:22:15,530 if you're eating all junk food 24/7, that in itself will have 460 00:22:15,530 --> 00:22:19,210 an impact on your emotions, not even touching all of the mental 461 00:22:19,210 --> 00:22:21,130 health challenges that you might be experiencing. 462 00:22:21,490 --> 00:22:23,970 The next thing we're going to talk about is addiction and 463 00:22:23,970 --> 00:22:25,530 avoiding mood altering substances. 464 00:22:25,770 --> 00:22:29,130 So I kind of split taking your meds on a daytoday basis between 465 00:22:29,130 --> 00:22:31,900 this and the physical. Illness part of the police 466 00:22:31,900 --> 00:22:34,060 scale, but it's important to be taking your meds as they're 467 00:22:34,060 --> 00:22:37,060 prescribed, not skipping doses or they won't work, which is a 468 00:22:37,060 --> 00:22:40,660 big part of mental health. But there also is the idea of 469 00:22:40,660 --> 00:22:44,700 how mood altering substances and addiction can impact her mental 470 00:22:44,700 --> 00:22:47,860 health. So the the overall thing here is 471 00:22:47,860 --> 00:22:50,860 avoiding them, but the key here is being mindful about how they 472 00:22:50,860 --> 00:22:52,660 impact your body. The one that I always like to 473 00:22:52,660 --> 00:22:54,740 bring up that most people don't think about is caffeine. 474 00:22:55,230 --> 00:22:57,550 You're really anxiety prone. You have a lot of panic attacks. 475 00:22:57,550 --> 00:23:00,150 If you're doing like 2 lattes every day, that's probably 476 00:23:00,150 --> 00:23:02,630 making you more anxious. It's making your mind spiral 477 00:23:02,630 --> 00:23:04,830 more rapidly. You're shaking more easily. 478 00:23:04,990 --> 00:23:06,670 Your heart rate is already increased. 479 00:23:06,670 --> 00:23:09,510 So being aware of how these things impact your body, and not 480 00:23:09,510 --> 00:23:12,750 only your body, but your mental health challenges like anxiety, 481 00:23:12,750 --> 00:23:16,350 depression, OCD, eating behaviors, whatever it is. 482 00:23:16,750 --> 00:23:19,430 Sleep. My favorite part of the police 483 00:23:19,430 --> 00:23:22,430 scale because it just has such a big impact on your mental 484 00:23:22,430 --> 00:23:25,070 health. Sleep hygiene is very important 485 00:23:25,070 --> 00:23:27,910 and you are aiming for like 7 to 9 hours a night. 486 00:23:28,270 --> 00:23:30,790 Teens need more sleep. College students get a lot of 487 00:23:30,790 --> 00:23:33,670 it, but you probably need more. It is the biggest thing that I 488 00:23:33,670 --> 00:23:36,710 noticed impacts my mental health on a daytoday basis, and it's 489 00:23:36,710 --> 00:23:39,670 absolutely essential for our brains to be able to process and 490 00:23:39,670 --> 00:23:42,990 regulate our emotions. And it's almost like the movie 491 00:23:42,990 --> 00:23:44,830 Inside Out Every single night. All the. 492 00:23:45,610 --> 00:23:48,450 Emotions and thoughts and memories are filtered through 493 00:23:48,450 --> 00:23:50,250 and cycled and put away into longterm memory. 494 00:23:50,250 --> 00:23:52,050 If you're not doing that, you're not able to regulate your 495 00:23:52,050 --> 00:23:53,930 emotions. The next day you are more 496 00:23:53,930 --> 00:23:56,810 emotionally vulnerable. So sleep is really important to 497 00:23:56,810 --> 00:24:00,090 process your emotions, but it's also important to be able to 498 00:24:00,090 --> 00:24:03,050 problem solve, concentrate, be able to logic through 499 00:24:03,050 --> 00:24:05,890 situations, and you're putting yourself at a deficit. 500 00:24:05,890 --> 00:24:07,850 You're making yourself more emotional when you're not 501 00:24:07,850 --> 00:24:09,930 getting enough sleep, so if you want to, decrease your 502 00:24:09,930 --> 00:24:12,490 vulnerability to stress and emotions. 503 00:24:12,840 --> 00:24:15,560 Get more sleep and make sure that you're doing everything you 504 00:24:15,560 --> 00:24:18,000 can to have good sleep hygienes. That means that you're going to 505 00:24:18,000 --> 00:24:20,480 bed at the same time every day, waking up at the same time every 506 00:24:20,480 --> 00:24:23,360 day, which you can control for more so than going to bed at the 507 00:24:23,360 --> 00:24:25,760 same time every day. Turning off screens before you 508 00:24:25,760 --> 00:24:29,600 go to bed, making sure that you have like a dark, cool, quiet, 509 00:24:29,600 --> 00:24:32,600 comfy room to sleep in. Reading before bed, if that's 510 00:24:32,600 --> 00:24:35,160 helpful for you. Maybe you're like doing your 511 00:24:35,160 --> 00:24:38,000 skin care before bed, like I do, drinking tea, melatonin, 512 00:24:38,000 --> 00:24:39,680 whatever it is that you are doing, making sure that you're 513 00:24:39,680 --> 00:24:43,020 having consistent. Quality sleep and solving for 514 00:24:43,020 --> 00:24:45,500 all those sleep hygiene factors. So the last part of the police 515 00:24:45,500 --> 00:24:47,940 scale is exercise. We talked about this in the 516 00:24:47,980 --> 00:24:50,940 overall thing, but there are a couple different benefits of 517 00:24:50,940 --> 00:24:53,100 exercise and mental health that you're probably all aware of. 518 00:24:53,100 --> 00:24:55,980 Because I guess the first thing people ask you, if you're like, 519 00:24:55,980 --> 00:24:58,060 oh, I struggled with my mental health, they're like, have you 520 00:24:58,060 --> 00:25:00,460 tried exercising? It is great, releases 521 00:25:00,460 --> 00:25:03,340 endorphins, You'll be so happy and you're like, yeah, I've 522 00:25:03,340 --> 00:25:04,940 definitely tried that before. It didn't work. 523 00:25:05,410 --> 00:25:08,770 But there are a lot of benefits to exercising and having 524 00:25:08,770 --> 00:25:12,290 balanced exercise within your routine when it comes to mental 525 00:25:12,290 --> 00:25:13,970 health. So I know you're not going to 526 00:25:13,970 --> 00:25:15,570 want to hear this because I hear this. 527 00:25:16,090 --> 00:25:17,650 That's so much work that's so annoying. 528 00:25:17,650 --> 00:25:21,250 But regular cardio sessions, 20 to 30 minutes, five times a week 529 00:25:21,450 --> 00:25:24,890 have the same effects as using antidepressants for milder forms 530 00:25:24,890 --> 00:25:26,810 of depression without the side effects. 531 00:25:27,230 --> 00:25:29,110 So it works. It can be really effective for 532 00:25:29,110 --> 00:25:31,310 your mental health. I also like to think about it 533 00:25:31,310 --> 00:25:33,630 shortterm. So knowing that, it increases 534 00:25:33,630 --> 00:25:36,790 endorphins, it helps me build mastery, it boosts my mood, It 535 00:25:36,790 --> 00:25:38,630 helps me feel like I've gotten something done. 536 00:25:38,950 --> 00:25:41,110 It helps me have a purpose. Like, OK, I'm going to work out 537 00:25:41,110 --> 00:25:42,310 now. I have this commitment. 538 00:25:42,310 --> 00:25:45,870 I'm showing up for myself, like as I'm not the pinnacle of being 539 00:25:45,870 --> 00:25:49,990 a consistent, working, outgoing person, but it does help boost 540 00:25:49,990 --> 00:25:51,710 my mood. But there are also other 541 00:25:51,710 --> 00:25:53,670 benefits as well, more longer term. 542 00:25:54,080 --> 00:25:56,840 Like your body is stronger. It's more resilient to emotional 543 00:25:56,840 --> 00:25:58,400 stress. In addition to the shortterm 544 00:25:58,400 --> 00:26:01,120 benefits like releasing endorphins, improving your mood, 545 00:26:01,440 --> 00:26:04,360 and so building that into your routine can again help build up 546 00:26:04,360 --> 00:26:06,440 your emotional resilience to that vulnerability. 547 00:26:06,640 --> 00:26:09,160 So I just threw so much information at you. 548 00:26:09,160 --> 00:26:12,560 But to recap, we talked about how we describe and understand 549 00:26:12,560 --> 00:26:15,800 our emotions and that cycle of understanding emotional 550 00:26:15,800 --> 00:26:18,800 vulnerability. We then dove a little bit deeper 551 00:26:18,800 --> 00:26:21,760 into the emotion side of vulnerability factors. 552 00:26:21,760 --> 00:26:23,760 So we talked with the biopsychosocial theory. 553 00:26:24,140 --> 00:26:26,500 And within that, we talked about invalidating environments and 554 00:26:26,500 --> 00:26:28,740 emotional sensitivity. And then we talked about 555 00:26:28,740 --> 00:26:32,820 physical vulnerability and how that can impact our emotional 556 00:26:32,820 --> 00:26:36,140 vulnerability as a whole. So I really hope you like this 557 00:26:36,140 --> 00:26:37,780 episode. All of these tidbits and 558 00:26:37,780 --> 00:26:40,820 takeaways were things that really helped me in treatment 559 00:26:40,820 --> 00:26:43,420 and today and it gives you a sense of comfort and return to 560 00:26:43,420 --> 00:26:45,580 like. It's not my fault if I 561 00:26:45,580 --> 00:26:47,740 experience my emotions more strongly than my friends or 562 00:26:47,740 --> 00:26:50,380 family members. It's not not necessarily on me, 563 00:26:50,420 --> 00:26:53,020 it's just how my brain works. And now that I know that, what 564 00:26:53,020 --> 00:26:56,540 can I do to set myself up for success and decrease that 565 00:26:56,540 --> 00:26:58,420 vulnerabilities? My emotions aren't as 566 00:26:58,420 --> 00:27:00,540 overwhelming. So if you enjoyed this week's 567 00:27:00,540 --> 00:27:04,660 episode, you know, leave, review, share, post on social 568 00:27:04,660 --> 00:27:06,660 media. It really helps the podcast and 569 00:27:06,660 --> 00:27:08,980 it helps me out. I hope this was helpful, I hope 570 00:27:08,980 --> 00:27:11,100 you enjoyed and I'll see you next week. 571 00:27:11,480 --> 00:27:13,960 Thank you so much for listening to this week's episode of She 572 00:27:13,960 --> 00:27:15,880 Persisted. If you enjoyed, make sure to 573 00:27:15,880 --> 00:27:17,440 share with a friend or family member. 574 00:27:17,440 --> 00:27:20,480 It really helps out the podcast. And if you haven't already, 575 00:27:20,480 --> 00:27:22,920 leave a review on Apple Podcasts or Spotify. 576 00:27:23,160 --> 00:27:26,000 You can also make sure to follow along at at She Persisted 577 00:27:26,000 --> 00:27:28,200 podcast on both Instagram and TikTok. 578 00:27:28,240 --> 00:27:30,800 And check out all the bonus resources, content, and 579 00:27:30,800 --> 00:27:34,200 information on my website, shepersistedpodcast.com. 580 00:27:34,760 --> 00:27:37,320 Thanks for supporting Keep Persisting and I'll see you next 581 00:27:37,320 --> 00:27:37,560 week.