1 00:00:00,640 --> 00:00:04,160 Welcome to sheep Resisted, I'm your host Sadie Sutton, a 19 2 00:00:04,160 --> 00:00:06,640 year old from the Bay Area studying psychology at the 3 00:00:06,640 --> 00:00:10,200 University of Pennsylvania. Sheep Resisted is the teen 4 00:00:10,200 --> 00:00:13,080 mental health podcast made for teenagers by a teen. 5 00:00:13,600 --> 00:00:16,320 In each episode I'll bring you authentic, accessible and 6 00:00:16,320 --> 00:00:19,600 relatable conversations about every aspect of mental Wellness 7 00:00:20,160 --> 00:00:22,200 you can expect. Evidence based teen approved 8 00:00:22,200 --> 00:00:26,200 resources, coping skills, including lots of DBT insights 9 00:00:26,280 --> 00:00:28,880 and education in each piece of content you consume. 10 00:00:29,520 --> 00:00:32,640 She Persisted offers you a safe space to feel validated and 11 00:00:32,640 --> 00:00:35,320 understood in your struggle while encouraging you to take 12 00:00:35,320 --> 00:00:37,680 ownership of your journey and build your life worth living. 13 00:00:38,040 --> 00:00:41,880 So let's dive in this week on She Persisted. 14 00:00:42,520 --> 00:00:45,240 I think this is one of the most common misconceptions and 15 00:00:45,240 --> 00:00:47,320 something that I really struggled with when it was like, 16 00:00:47,680 --> 00:00:49,960 OK, just accept that you're depressed, except that you're 17 00:00:49,960 --> 00:00:52,360 struggling, except the cards that you've been dealt. 18 00:00:52,360 --> 00:00:54,520 And it felt like accepting was giving up. 19 00:00:54,680 --> 00:00:57,480 Acceptance was like, this is how I feel and this isn't going to 20 00:00:57,480 --> 00:00:59,520 change. And really it's the opposite of 21 00:00:59,520 --> 00:01:01,160 that fact. If we don't accept where we're 22 00:01:01,160 --> 00:01:03,560 at, what our starting point is, we cannot move forward. 23 00:01:03,560 --> 00:01:06,120 We're not able to take those next steps and adjust the 24 00:01:06,120 --> 00:01:08,560 situation unless we understand where our starting point is. 25 00:01:08,880 --> 00:01:11,640 And so I think that's a mistake that I made in my journey. 26 00:01:11,640 --> 00:01:13,880 If you could even call it a mistake or something that I, I 27 00:01:13,880 --> 00:01:15,200 wish I would have known earlier on. 28 00:01:15,200 --> 00:01:17,080 And I think it's, I think he trapped that a lot of people 29 00:01:17,080 --> 00:01:21,000 fall into Hello, hello and welcome to she persisted. 30 00:01:21,000 --> 00:01:24,240 If this is your first episode, I'm so glad you're here. 31 00:01:24,240 --> 00:01:27,800 If this is your 190th episode and you've been along for the 32 00:01:27,800 --> 00:01:30,840 ride the entire time, I'm so glad you're here. 33 00:01:30,960 --> 00:01:33,120 I think I'm probably the only person who's listened to every 34 00:01:33,120 --> 00:01:36,840 single episode, to be honest. If you are a returning listener, 35 00:01:36,840 --> 00:01:39,760 we have some fun things going on in the sheep resisted world. 36 00:01:39,760 --> 00:01:43,320 We're going to be starting some Monday mini episodes, so these 37 00:01:43,320 --> 00:01:47,320 are going to be 5-10 minutes, the very most re releases of 38 00:01:47,320 --> 00:01:51,120 past episodes that are just edited down and optimize so you 39 00:01:51,120 --> 00:01:55,240 can get the most value possible in a short little period of 40 00:01:55,240 --> 00:01:56,920 time. You can add these to your weekly 41 00:01:56,920 --> 00:02:02,040 routine and get to experience some wisdom that was released 42 00:02:02,040 --> 00:02:05,080 last year or the year before, any point in the past five 43 00:02:05,080 --> 00:02:08,320 years, because there's such an incredible catalogue of content. 44 00:02:08,320 --> 00:02:11,160 And I really hope you guys all get to listen to these 45 00:02:11,160 --> 00:02:14,240 incredible conversation. So I'm excited for that. 46 00:02:14,600 --> 00:02:18,280 If you are a new listener, I will give a little bit of 47 00:02:18,280 --> 00:02:21,600 context to this episode, which is that I am a psychology 48 00:02:21,600 --> 00:02:23,280 student at the University of Pennsylvania. 49 00:02:23,840 --> 00:02:26,800 I just finished up my junior year yesterday, so I'm an 50 00:02:26,800 --> 00:02:29,000 incoming senior, I guess you could say now. 51 00:02:29,320 --> 00:02:33,720 And one of the areas of study that I've become really 52 00:02:33,720 --> 00:02:39,160 interested in and really gotten the chance to dive deeper in 53 00:02:39,160 --> 00:02:41,600 during the past couple of years is positive psychology. 54 00:02:42,040 --> 00:02:46,080 And I've been really lucky in the fact that Penn is actually 55 00:02:46,080 --> 00:02:47,680 kind of a home to positive psychology. 56 00:02:47,680 --> 00:02:50,920 Doctor Seligman, the father of positive psychology, he really 57 00:02:50,920 --> 00:02:53,800 created the field. He is a pen professor. 58 00:02:53,800 --> 00:02:55,960 And I took his class, The Science of well-being this 59 00:02:55,960 --> 00:02:58,240 semester. And there was just a really 60 00:02:58,240 --> 00:03:02,400 incredible department at Penn sitting positive psychology. 61 00:03:02,800 --> 00:03:07,520 And to learn from them and get to hear these insights and 62 00:03:07,520 --> 00:03:12,000 findings from the horse's mouth, I guess you could say, is really 63 00:03:12,000 --> 00:03:16,480 the most incredible cool thing. And I try to bring as much as 64 00:03:16,480 --> 00:03:20,640 possible from the classroom and from my own lived experiences to 65 00:03:20,640 --> 00:03:24,440 the podcast and make these things more accessible and share 66 00:03:24,440 --> 00:03:27,360 anything that I wish I would have known earlier on. 67 00:03:27,360 --> 00:03:30,360 And so today's episode is absolutely one of those things 68 00:03:30,360 --> 00:03:33,240 we are talking about optimism and explanatory styles. 69 00:03:33,640 --> 00:03:37,040 And the first time I came across this was as a sophomore in 70 00:03:37,040 --> 00:03:40,200 college when I took Introduction to Positive Psychology. 71 00:03:40,200 --> 00:03:44,840 And it's really wild because it's such a fundamental mindset 72 00:03:44,840 --> 00:03:47,760 shift to have. And it has so many benefits. 73 00:03:47,760 --> 00:03:49,560 And it can be an easy shift to make. 74 00:03:49,560 --> 00:03:51,960 And yet the benefits are extremely profound. 75 00:03:51,960 --> 00:03:54,480 I wish this was taught in elementary schools and middle 76 00:03:54,480 --> 00:03:58,000 schools and even high schools. And yet it's not yet common 77 00:03:58,000 --> 00:03:59,360 knowledge. And so I'm really hoping that I 78 00:03:59,360 --> 00:04:01,800 can break this down in this episode, share a lot of fun 79 00:04:01,800 --> 00:04:05,280 studies that have been done talking about this and give you 80 00:04:05,280 --> 00:04:07,520 some tips and ways that you can implement this and your own 81 00:04:07,520 --> 00:04:09,120 life. Because it's been something I've 82 00:04:09,120 --> 00:04:11,680 been wanting to do a solo episode on for months at this 83 00:04:11,680 --> 00:04:12,880 point. Which if you notice, we didn't 84 00:04:12,880 --> 00:04:15,880 do a solo episode last month. Things were so busy with the end 85 00:04:15,880 --> 00:04:18,360 of the semester. We had a lot of interviews 86 00:04:18,360 --> 00:04:20,560 batched. I kept being like, OK, actually 87 00:04:20,560 --> 00:04:23,240 interview this week, solo episode next week, but we're 88 00:04:23,240 --> 00:04:25,600 here. I'm really excited for the sit 89 00:04:25,600 --> 00:04:27,800 down and like I mentioned, you're going to have more mini 90 00:04:27,800 --> 00:04:29,320 episodes. And with that, I'm definitely 91 00:04:29,320 --> 00:04:33,040 going to throw in some some new minis that are just me talking 92 00:04:33,040 --> 00:04:37,680 to the mic in shorter form with those little twice a week 93 00:04:38,040 --> 00:04:40,280 episodes. So I'm really excited for that. 94 00:04:40,280 --> 00:04:43,040 And I I need to be making tik toks like guys, every single day 95 00:04:43,040 --> 00:04:47,000 I write, I want to do this, make Tik toks edit videos to share 96 00:04:47,000 --> 00:04:49,640 these things with you. And it's been so busy, but that 97 00:04:49,640 --> 00:04:51,400 is definitely a goal. So make sure you're following 98 00:04:51,400 --> 00:04:53,200 along and actually persist a podcast. 99 00:04:53,200 --> 00:04:56,840 I'm going to try and share more things like this episode in 100 00:04:56,840 --> 00:05:01,000 social media form because it is so important and not enough 101 00:05:01,000 --> 00:05:04,480 people know about it. So to give you some like broad 102 00:05:04,480 --> 00:05:08,280 overarching context to your positive psychology is a new 103 00:05:08,280 --> 00:05:11,720 field within the general arena of psychology. 104 00:05:11,960 --> 00:05:16,520 And the way that it is defined is the scientific study of 105 00:05:16,520 --> 00:05:19,080 ordinary human strengths and virtues. 106 00:05:19,280 --> 00:05:22,120 So if we look at the field of psychology as a whole, 107 00:05:22,120 --> 00:05:25,760 historically we've looked at people that are kind of below 108 00:05:25,760 --> 00:05:27,520 that average point. They're struggling. 109 00:05:27,520 --> 00:05:30,640 Their ability to function or show up in relationships or 110 00:05:30,880 --> 00:05:33,240 maintain their mental health has been impacted. 111 00:05:33,240 --> 00:05:37,200 And so a lot of resources and research and interventions have 112 00:05:37,200 --> 00:05:40,640 been aimed at that population. And it's a large population. 113 00:05:40,640 --> 00:05:43,720 We know that more than half of a will struggle with mental 114 00:05:43,720 --> 00:05:46,480 illnesses at some point in their life, and that's believed to be 115 00:05:46,480 --> 00:05:49,600 a low estimate. And the vast majority of us 116 00:05:49,600 --> 00:05:52,840 spend a lot of our time not actively struggling. 117 00:05:52,840 --> 00:05:56,840 And so understanding how we can thrive and flourish and succeed 118 00:05:56,840 --> 00:06:00,520 in our lives and how people who are really successful and 119 00:06:00,520 --> 00:06:03,920 effective and happy, how they're living their lives is another 120 00:06:03,920 --> 00:06:05,520 really important part of the puzzle. 121 00:06:05,800 --> 00:06:08,800 And what's really incredible and cool about this area of 122 00:06:08,800 --> 00:06:13,240 psychology is that it really emphasizes and celebrates the 123 00:06:13,240 --> 00:06:17,920 fact that despite all the challenges and difficulties and 124 00:06:17,920 --> 00:06:22,040 obstacles that we as individuals overcome on a daily basis and 125 00:06:22,120 --> 00:06:24,920 throughout our lifetimes, generally we thrive. 126 00:06:24,920 --> 00:06:29,520 Generally we are doing pretty well Despite that fact and so 127 00:06:29,520 --> 00:06:34,360 it's a really incredible area of study and if you are looking at 128 00:06:34,360 --> 00:06:36,880 college or psychology as a field, this is a fun area to 129 00:06:36,880 --> 00:06:38,480 check out and at least be aware of. 130 00:06:38,960 --> 00:06:43,200 So I think the best way to start talking about optimism and 131 00:06:43,200 --> 00:06:46,400 explanatory styles is to talk about emotions, because a lot of 132 00:06:46,400 --> 00:06:48,960 people think of these two things as synonymous. 133 00:06:49,360 --> 00:06:51,760 If you're optimistic and always seeing the good in things, you 134 00:06:51,760 --> 00:06:54,760 must be feeling really happy, or conversely, you feel really 135 00:06:54,760 --> 00:06:56,960 happy. So therefore you look at the 136 00:06:56,960 --> 00:07:01,080 world from a more positive lens. And so it's important to kind of 137 00:07:01,080 --> 00:07:04,200 really understand these two pieces of the puzzle and then 138 00:07:04,200 --> 00:07:06,240 understand how they're actually correlating, how they fit 139 00:07:06,240 --> 00:07:10,320 together and how we can adjust either one to in turn impact the 140 00:07:10,360 --> 00:07:13,160 other. So when we talk about emotions, 141 00:07:13,720 --> 00:07:15,720 we aren't just talking about feelings. 142 00:07:15,720 --> 00:07:20,320 The operational definition that we we use for emotions is not 143 00:07:20,320 --> 00:07:24,000 just subjective feelings, but also attention, cognition, 144 00:07:24,000 --> 00:07:26,920 facial expressions, cardiovascular and hormonal 145 00:07:26,920 --> 00:07:31,480 changes and more unfolding over a relatively short time span. 146 00:07:31,600 --> 00:07:37,080 And this is from a 1991 study. And when we see emotions as that 147 00:07:37,080 --> 00:07:41,600 larger, more comprehensive experience, we can better 148 00:07:41,600 --> 00:07:46,520 understand why emotions motivate us to act in certain ways and do 149 00:07:46,520 --> 00:07:49,040 certain things and are correlated with certain outcomes 150 00:07:49,040 --> 00:07:51,920 in our lives. So for example, we talked about 151 00:07:51,920 --> 00:07:55,360 positive emotions, which can be really correlated with optimism 152 00:07:55,360 --> 00:08:00,320 and generally entire well-being and moods. 153 00:08:00,760 --> 00:08:04,520 And so we see that mild positive emotions are generally 154 00:08:04,520 --> 00:08:07,720 associated with improved spatial and verbal memory. 155 00:08:07,720 --> 00:08:10,560 So when we have positive emotions, our memory skills are 156 00:08:10,560 --> 00:08:13,440 improved. We use more flexible thinking, 157 00:08:13,720 --> 00:08:17,280 we are better with problem solving, we are more rational 158 00:08:17,520 --> 00:08:20,000 and utilitarian with our decision making. 159 00:08:20,400 --> 00:08:23,720 We are more willing to exhibit self controlled behavior. 160 00:08:23,960 --> 00:08:26,560 And we also see changes in our risk taking behavior. 161 00:08:27,000 --> 00:08:30,680 So we wouldn't necessarily think like, oh, I'm feeling happy, I'm 162 00:08:30,680 --> 00:08:33,559 better at problem solving, I'm more decisive, I have more 163 00:08:33,559 --> 00:08:35,880 self-control, my memory is better. 164 00:08:35,880 --> 00:08:37,600 But these things can be correlated. 165 00:08:37,600 --> 00:08:41,360 So when we understand how these things are related, it makes 166 00:08:41,360 --> 00:08:44,680 more sense why our lived experience is so different when 167 00:08:44,680 --> 00:08:47,840 our mental health is struggling. As there is this really 168 00:08:47,840 --> 00:08:50,600 interesting theory in positive psychology. 169 00:08:50,600 --> 00:08:52,800 It's called the broaden and build theory and it talks about 170 00:08:52,800 --> 00:08:56,320 what happens when we experience positive emotions and what the 171 00:08:56,360 --> 00:08:59,080 outcomes in our life are. And so this was created by 172 00:08:59,080 --> 00:09:02,200 Barbara Frederickson. Basically, this means that when 173 00:09:02,200 --> 00:09:06,600 we experience positive emotions, we are motivated to take action 174 00:09:06,600 --> 00:09:09,600 to make our lives better. And so this is again, like the 175 00:09:09,600 --> 00:09:11,760 chicken or the egg situation that comes with a lot of 176 00:09:11,760 --> 00:09:14,360 positive psychology. Or we can ever definitively 177 00:09:14,360 --> 00:09:16,760 determine causation. We can just understand 178 00:09:16,760 --> 00:09:19,160 correlation. And so in this instance, it's 179 00:09:19,160 --> 00:09:22,320 the idea that OK, when we experience positive emotions, we 180 00:09:22,320 --> 00:09:24,720 want to go out and get more things that make our lives 181 00:09:24,720 --> 00:09:26,760 better. And then it becomes the question 182 00:09:26,760 --> 00:09:30,040 of if we've accumulated all of these resources, is that in turn 183 00:09:30,040 --> 00:09:32,840 improving our emotions and making us feel more positive? 184 00:09:32,840 --> 00:09:35,240 And how, how does that relationship function? 185 00:09:35,360 --> 00:09:38,000 And I wanted to read you one other quote that we got this 186 00:09:38,000 --> 00:09:40,720 semester. We had a really fun app 187 00:09:40,720 --> 00:09:43,960 interaction called Uvita that was part of our science and 188 00:09:43,960 --> 00:09:45,520 well-being course. And so we got these little 189 00:09:45,520 --> 00:09:48,440 notifications on our phone that taught us that would show a 190 00:09:48,440 --> 00:09:52,360 little like positive psychology quotes or learnings and also 191 00:09:52,360 --> 00:09:54,640 different like daily interventions and practices that 192 00:09:54,640 --> 00:09:57,400 we can do, which was really incredible and cool. 193 00:09:57,800 --> 00:10:00,360 So this one was specifically about the broad and build 194 00:10:00,360 --> 00:10:03,480 hypothesis, but it says that when we feel good, our minds 195 00:10:03,480 --> 00:10:05,760 open up to a world of new possibilities. 196 00:10:05,760 --> 00:10:08,960 Think of positive emotions as keys unlocking doors to creative 197 00:10:08,960 --> 00:10:12,240 thinking, new friendship, and even skills we didn't know we 198 00:10:12,240 --> 00:10:14,280 had. Positive emotions help us 199 00:10:14,280 --> 00:10:17,040 discover and build new skills, resources, and social 200 00:10:17,040 --> 00:10:19,320 connections, fostering growth and resilience. 201 00:10:19,840 --> 00:10:22,240 And so kind of establishing that foundation that positive 202 00:10:22,240 --> 00:10:25,480 emotions are really important element to building our lives 203 00:10:25,480 --> 00:10:28,520 worth living, right? They motivate us in different 204 00:10:28,520 --> 00:10:30,000 ways. The negative emotions do, and 205 00:10:30,000 --> 00:10:32,480 they're that key element to getting what we want in life. 206 00:10:32,920 --> 00:10:36,160 And building off of this positive emotion idea is 207 00:10:36,160 --> 00:10:39,120 positive affect. So if we think of positive 208 00:10:39,120 --> 00:10:43,080 emotions as these momentary experiences, positive affect is 209 00:10:43,080 --> 00:10:46,320 like our general mood on a day-to-day basis and generally 210 00:10:46,320 --> 00:10:49,960 how we present and people can be really high affect or low affect 211 00:10:50,280 --> 00:10:52,680 and it is in some ways correlated with the individual 212 00:10:52,680 --> 00:10:55,960 emotions that we experience. And so individuals that are high 213 00:10:55,960 --> 00:10:59,760 and positive affect experience frequent and intense episodes of 214 00:10:59,760 --> 00:11:02,560 pleasant, pleasurable moods. Generally speaking, they are 215 00:11:02,560 --> 00:11:06,520 cheerful, enthusiastic, energetic, confident and alert. 216 00:11:06,960 --> 00:11:10,760 And so when people have high positive affect, they are more 217 00:11:10,760 --> 00:11:13,400 likely to help other. They more frequently contact 218 00:11:13,400 --> 00:11:15,720 their friends and relatives, they have a number of close 219 00:11:15,720 --> 00:11:19,320 relationships, they have more satisfaction in their romantic 220 00:11:19,320 --> 00:11:22,960 relationships, they have higher levels of social activity, 221 00:11:22,960 --> 00:11:25,760 they're more involved in social organizations, and they also are 222 00:11:25,760 --> 00:11:28,120 more likely to make new acquaintances. 223 00:11:28,360 --> 00:11:31,960 So there's and that strong correlation with social ability, 224 00:11:31,960 --> 00:11:35,120 but we also know that our social relationships are really strong 225 00:11:35,160 --> 00:11:37,920 factor and what determines our overall well-being and our mood 226 00:11:37,920 --> 00:11:40,400 as well. So it's really everything in 227 00:11:40,400 --> 00:11:43,600 this is a catch 22. And if you listen to Doctor 228 00:11:43,600 --> 00:11:46,360 Marissa Franco's episode, which will definitely feature in a 5 229 00:11:46,360 --> 00:11:48,160 minute mini because it was so incredible. 230 00:11:48,160 --> 00:11:50,680 We talked about friendship and loneliness, and she said that 231 00:11:51,000 --> 00:11:53,880 loneliness can kind of be a self fulfilling prophecy because when 232 00:11:53,880 --> 00:11:58,440 we're more lonely, we feel more irritable and we actually enjoy 233 00:11:58,440 --> 00:12:01,640 our social interactions less. But the reason we're enjoying 234 00:12:01,640 --> 00:12:03,760 those last is because we're lonely in the 1st place. 235 00:12:04,080 --> 00:12:06,640 And so a lot of this is putting yourself initially through the 236 00:12:06,640 --> 00:12:08,680 motions and doing what you know is good for you. 237 00:12:09,080 --> 00:12:12,320 And then you experience the ROI and your mood and your emotions 238 00:12:12,320 --> 00:12:14,680 and you're more motivated to do those things in the future. 239 00:12:15,160 --> 00:12:18,000 And so when we have low levels of positive affect, it's 240 00:12:18,000 --> 00:12:20,240 correlated with a lot of things that I'm sure most of you would 241 00:12:20,240 --> 00:12:22,480 expect, which is things like mood disorders and mood 242 00:12:22,480 --> 00:12:25,560 disorders are like depression and anxiety, social anxiety 243 00:12:25,560 --> 00:12:28,760 disorder, social phobia, agoraphobia, which is when you 244 00:12:28,760 --> 00:12:32,880 are afraid to leave your median environment or home, PTSD, 245 00:12:32,880 --> 00:12:35,320 schizophrenia, eating disorders and substance disorder. 246 00:12:35,320 --> 00:12:38,320 So this positive affect in general, mood and emotions are 247 00:12:38,320 --> 00:12:40,840 very much correlated with our mental health from a mental 248 00:12:40,840 --> 00:12:44,000 illness perspective. And what makes us even crazier, 249 00:12:44,000 --> 00:12:47,360 which is why I'm like, why is this not taught in preschool and 250 00:12:47,360 --> 00:12:49,240 elementary school and middle school and high school? 251 00:12:49,240 --> 00:12:50,840 Like why is this not part of our health class? 252 00:12:51,280 --> 00:12:54,320 Is that positive affect and health are really, really 253 00:12:54,320 --> 00:12:58,000 correlated? And so there was a meta analysis 254 00:12:58,000 --> 00:13:02,520 that was done and they reviewed 225 well-being papers and they 255 00:13:02,520 --> 00:13:06,960 compared happier to less happy people and the people that were 256 00:13:06,960 --> 00:13:08,840 quote UN quote happier. And when they look at happy 257 00:13:08,840 --> 00:13:10,840 people, they're looking at their subjective well-being. 258 00:13:10,840 --> 00:13:12,760 They're filling out surveys about how frequently they're 259 00:13:12,760 --> 00:13:14,560 happy, how that shows up in their lives. 260 00:13:14,720 --> 00:13:17,640 But those people perceive themselves as healthier, but 261 00:13:17,640 --> 00:13:20,560 they were also literally healthier when looking at 262 00:13:20,560 --> 00:13:23,440 objective measures. They had better coping skills, 263 00:13:23,560 --> 00:13:26,880 they had more energy, they engaged in healthier behaviors, 264 00:13:27,040 --> 00:13:29,600 and they engaged in enjoyable activities more. 265 00:13:30,160 --> 00:13:32,240 So it's almost like a sales funnel. 266 00:13:32,240 --> 00:13:34,680 It's kind of how I think of it. We have our positive emotion at 267 00:13:34,680 --> 00:13:37,160 the bottom of the pyramid, and then we move into positive 268 00:13:37,160 --> 00:13:39,920 affect and then we move into optimism, which we'll get into. 269 00:13:40,600 --> 00:13:42,640 And these things build upon each other. 270 00:13:42,640 --> 00:13:45,360 And the further you go up the pyramid, the stronger and 271 00:13:45,360 --> 00:13:48,560 stronger the benefits become. Now I have another study to 272 00:13:48,560 --> 00:13:49,920 share with you. This is one of my favorite 273 00:13:49,920 --> 00:13:51,160 studies. I heard this and haven't 274 00:13:51,160 --> 00:13:52,720 forgotten it. It's only been a year, but it 275 00:13:52,720 --> 00:13:55,720 always comes to mind whenever I'm talking about psychology or 276 00:13:55,720 --> 00:13:57,680 mental health. And this is the nun study. 277 00:13:57,960 --> 00:14:00,520 And you'll probably also remember it because how often do 278 00:14:00,520 --> 00:14:04,880 you hear about a nun study? So basically nuns do a lot of 279 00:14:04,880 --> 00:14:09,960 journaling is the TLDR on this. And when Catholic nuns in their 280 00:14:09,960 --> 00:14:13,520 20s were applying to join the nunnery, I think it's what it's 281 00:14:13,520 --> 00:14:17,800 called, they wrote two to three page autobiographies about 282 00:14:17,800 --> 00:14:21,600 themselves. And they analyzed 180 283 00:14:21,600 --> 00:14:24,960 applications, again by Catholic nuns in their 20s. 284 00:14:25,280 --> 00:14:29,080 And they looked for statements about the frequency of positive 285 00:14:29,080 --> 00:14:31,480 emotions. They objectively analyzed and 286 00:14:31,480 --> 00:14:34,840 coded, looking for the instances of those within these 287 00:14:34,840 --> 00:14:37,560 autobiographies. And they found that the nuns 288 00:14:37,560 --> 00:14:42,080 that expressed more positive emotions, 90% were alive at the 289 00:14:42,080 --> 00:14:46,000 age of 85 and 54% were alive at age 94. 290 00:14:46,560 --> 00:14:51,240 And nuns that expressed fewer positive emotions, 34 were alive 291 00:14:51,240 --> 00:14:54,920 at age 85 and 11% were alive at 94. 292 00:14:55,440 --> 00:14:57,440 So again, the nuns that experience more positive 293 00:14:57,440 --> 00:15:02,760 emotions, 90% were alive at age 85 versus 34% of those that 294 00:15:02,760 --> 00:15:08,800 didn't, And 54% were alive at age 94 compared to 11% for those 295 00:15:08,800 --> 00:15:10,560 that didn't experience positive emotions. 296 00:15:10,880 --> 00:15:12,520 Wild. I love this study. 297 00:15:12,640 --> 00:15:14,720 It's crazy. And I'll give you some fun 298 00:15:14,720 --> 00:15:17,560 anecdotes on longevity because there's so many studies on this. 299 00:15:17,560 --> 00:15:21,280 But like to truly understand how powerful and impactful this is, 300 00:15:21,280 --> 00:15:23,320 I feel like I just have to throw the data at you because it's 301 00:15:23,400 --> 00:15:25,640 wild. But greater levels of positive 302 00:15:25,640 --> 00:15:29,480 affect were associated with longevity in studies in 2008, 303 00:15:29,480 --> 00:15:34,600 2011, 2005, a two year study of 65 to 99 year old Mexican 304 00:15:34,600 --> 00:15:38,920 Americans found that those with greater positive affect were 305 00:15:38,920 --> 00:15:42,160 half as likely to die. There's a lot of studies out 306 00:15:42,160 --> 00:15:45,920 there that support this relationship, but basically the 307 00:15:45,920 --> 00:15:49,720 idea is that positive affect and longevity have a strong 308 00:15:49,720 --> 00:15:52,440 relationship just like positive affect and health. 309 00:15:52,760 --> 00:15:56,600 And so if we unpack this briefly, this positive affect 310 00:15:56,600 --> 00:16:01,840 and health correlation, we find that positive affect potentially 311 00:16:01,840 --> 00:16:04,440 changes how people actually perceive their health in their 312 00:16:04,440 --> 00:16:06,240 bodies. So people with high positive 313 00:16:06,240 --> 00:16:09,320 affect report fewer and less severe symptoms. 314 00:16:10,000 --> 00:16:13,200 And positive affect also is associated with healthier 315 00:16:13,200 --> 00:16:15,800 behaviors. Not only are you impacting how 316 00:16:15,800 --> 00:16:18,560 you're perceiving these things, but you're also more likely to 317 00:16:18,560 --> 00:16:21,000 engage in behaviors that improve your general health. 318 00:16:21,280 --> 00:16:24,000 So a bunch of research has been done that showed that was true 319 00:16:24,000 --> 00:16:27,360 for better sleep habits, increased exercise, and improved 320 00:16:27,360 --> 00:16:29,360 coping skills. So we're working through our 321 00:16:29,360 --> 00:16:31,360 pyramid here. We have positive emotions, which 322 00:16:31,360 --> 00:16:34,040 we know motivate us to act in certain ways and do certain 323 00:16:34,040 --> 00:16:37,040 things, and is really related with things like social 324 00:16:37,040 --> 00:16:39,840 relationships. We have positive affect, which 325 00:16:39,840 --> 00:16:43,760 is our general mood, and this really impacts our health and 326 00:16:43,760 --> 00:16:46,720 longevity and builds upon these momentary moods. 327 00:16:46,720 --> 00:16:51,120 And then we move into optimism, which we define scientifically 328 00:16:51,120 --> 00:16:54,680 as to believe that good rather than bad things will happen. 329 00:16:55,480 --> 00:16:57,920 And I really like this quote that my positive psychology 330 00:16:57,920 --> 00:17:00,200 professor shared with us, and she's going to come on the 331 00:17:00,200 --> 00:17:02,440 podcast. I need to coordinate and 332 00:17:02,440 --> 00:17:04,520 schedule that. But it's going to be phenomenal, 333 00:17:04,520 --> 00:17:05,680 amazing. And you're going to love it. 334 00:17:06,280 --> 00:17:09,640 But the quote is by George Bernard Snow, and it is that 335 00:17:09,640 --> 00:17:12,480 both optimist and pessimist contribute to society. 336 00:17:12,480 --> 00:17:14,839 The optimist immensely. Airplane and the pessimist 337 00:17:14,839 --> 00:17:18,400 invents the parachute. Now we're going to get into the 338 00:17:18,400 --> 00:17:21,119 science and the context and the correlations here. 339 00:17:21,800 --> 00:17:24,440 So there is some nature and nurture that happens with 340 00:17:24,440 --> 00:17:26,280 optimism. We know that optimism is 341 00:17:26,280 --> 00:17:29,360 relatively a stable trait. So if you are optimistic early 342 00:17:29,360 --> 00:17:31,560 in life, it's likely that that will continue throughout the 343 00:17:31,560 --> 00:17:33,600 rest of your life. We know that it's partially 344 00:17:33,600 --> 00:17:36,800 inherited, so how optimistic your parents and your family are 345 00:17:37,040 --> 00:17:39,600 has an impact on how optimistic you are. 346 00:17:40,080 --> 00:17:42,440 And we know that it is somewhat malleable. 347 00:17:42,440 --> 00:17:46,440 So social factors definitely do impact levels of optimisms, and 348 00:17:46,440 --> 00:17:49,680 studies have showed that. And so now we get into these 349 00:17:49,680 --> 00:17:52,640 crazy correlations, which is that optimists compared to 350 00:17:52,640 --> 00:17:55,080 pessimists compare better with their subjective well-being, 351 00:17:55,360 --> 00:17:58,360 physical health, quantity and quality of relationships, 352 00:17:58,600 --> 00:18:02,360 self-confidence, perseverance and challenges, coping skills, 353 00:18:02,480 --> 00:18:05,360 transitions to college, work performance, and enduring 354 00:18:05,360 --> 00:18:06,880 traumatic war or disaster events. 355 00:18:06,880 --> 00:18:10,000 So basically everything. Optimists tend to fare better in 356 00:18:10,000 --> 00:18:12,840 those experiences. And again, there are some 357 00:18:12,840 --> 00:18:14,920 elements that can't be controlled for, but this is one 358 00:18:14,920 --> 00:18:17,160 of those things that you can work into how you speak to 359 00:18:17,160 --> 00:18:20,360 yourself, how you look at the world, how you solve challenges, 360 00:18:20,880 --> 00:18:24,080 how you solve problems, and again, has an exponentially 361 00:18:24,080 --> 00:18:27,840 positive impact. So how do you optimist think? 362 00:18:27,920 --> 00:18:30,560 If you're a pessimist and you tend to view things more 363 00:18:30,560 --> 00:18:32,840 negatively, you're like, OK, what are they saying to 364 00:18:32,840 --> 00:18:34,120 themselves? How are they approaching these 365 00:18:34,120 --> 00:18:35,280 things? I got you. 366 00:18:35,280 --> 00:18:38,840 We're going to break it down. So the very central feature of 367 00:18:38,840 --> 00:18:43,080 optimism is positive expectancy. So you expect positive things to 368 00:18:43,120 --> 00:18:45,480 happen and we have to be realist. 369 00:18:45,480 --> 00:18:48,120 Sometimes positive things won't always happen, but the general 370 00:18:48,120 --> 00:18:52,240 trend is that you have positive expectations for outcomes and 371 00:18:52,240 --> 00:18:55,000 optimism really comes into play and really has an impact. 372 00:18:55,000 --> 00:18:58,200 When you are going through a challenge, this is when it's 373 00:18:58,200 --> 00:19:01,160 really relevant to your well-being and your mental 374 00:19:01,160 --> 00:19:02,800 health. And so we know that during 375 00:19:02,800 --> 00:19:05,800 difficulties, optimists tend to use problem focus, coping, 376 00:19:06,080 --> 00:19:10,080 realistic acceptance of their situation, humor, and positive 377 00:19:10,080 --> 00:19:11,600 reframing. They also have greater 378 00:19:11,600 --> 00:19:14,200 self-confidence and perseverance during those challenges. 379 00:19:14,520 --> 00:19:15,800 So this is the biggest shift, right? 380 00:19:15,800 --> 00:19:18,280 Like we talked about, hey, like we can't really necessarily 381 00:19:18,280 --> 00:19:21,440 change what motions we're experiencing all the time 382 00:19:21,720 --> 00:19:25,320 affect. We can try and adjust, but when 383 00:19:25,320 --> 00:19:27,040 it comes down to these challenges that we're 384 00:19:27,040 --> 00:19:31,000 overcoming, having that optimistic outlook and lens that 385 00:19:31,000 --> 00:19:34,120 we're operating in the world through really makes a 386 00:19:34,120 --> 00:19:35,840 difference. You guys know, if you've 387 00:19:35,840 --> 00:19:38,200 listened to podcast before, we're really big on coping 388 00:19:38,200 --> 00:19:40,680 skills. Like this is really what I hone 389 00:19:40,680 --> 00:19:42,200 into and talk about a lot of the time. 390 00:19:42,200 --> 00:19:44,440 And it was what was such a game changer for me. 391 00:19:44,840 --> 00:19:47,880 So I have some research for you on optimist versus pessimist and 392 00:19:47,880 --> 00:19:50,560 how they cope with things. Optimists tend to seek 393 00:19:50,560 --> 00:19:53,520 information about problems they plan and actively cope. 394 00:19:53,720 --> 00:19:56,920 They seek benefits and adversity and positively reframe stressful 395 00:19:56,920 --> 00:20:00,320 situations and also use humor. So making light of things, 396 00:20:00,320 --> 00:20:03,000 looking for the positive, seeing like what are the benefits in 397 00:20:03,000 --> 00:20:05,480 this situation, even if it's not what I wish it was. 398 00:20:05,640 --> 00:20:07,720 And again, they accept the reality of the situation. 399 00:20:07,720 --> 00:20:09,440 So a lot of acceptance. There's not denial. 400 00:20:09,440 --> 00:20:11,120 We're not in a state of delusion, like, oh, everything's 401 00:20:11,120 --> 00:20:12,600 going to work out for things going to be positive. 402 00:20:12,600 --> 00:20:14,680 It's acceptance and coming to terms with what you're 403 00:20:14,680 --> 00:20:17,120 experiencing. Pessimists tend to distract 404 00:20:17,120 --> 00:20:20,440 themselves from problems cognitively avoid stressors, or 405 00:20:20,440 --> 00:20:24,200 overtly deny their problems. Focus on their distress and give 406 00:20:24,200 --> 00:20:26,680 up trying to cope with problems. Which when I think about my 407 00:20:26,680 --> 00:20:29,240 internal experience, when I was really depressed and anxious and 408 00:20:29,240 --> 00:20:32,080 struggling and at a low, this is exactly what I was doing. 409 00:20:32,640 --> 00:20:35,680 I was constantly distracting. I avoided stresses as much as 410 00:20:35,680 --> 00:20:37,320 possible. I'm still prone to avoidance, 411 00:20:37,320 --> 00:20:38,720 but we do some exposure for that. 412 00:20:39,280 --> 00:20:42,760 And a lot of focus on the distress all the time, every 413 00:20:42,760 --> 00:20:45,960 day, and a lot of giving up because there was no belief that 414 00:20:45,960 --> 00:20:47,560 I was able to cope through these things. 415 00:20:48,120 --> 00:20:51,080 And so this is what I think is cool about optimism and why I'm 416 00:20:51,080 --> 00:20:53,440 sharing this episode for you. Yes, some of these things we do 417 00:20:53,440 --> 00:20:56,400 inherit and some of these are stable over our lifetimes. 418 00:20:56,720 --> 00:21:00,560 But when I think about how I view the world and navigated 419 00:21:00,560 --> 00:21:04,480 challenges and spoke to myself when I was struggling, I really 420 00:21:04,480 --> 00:21:07,760 did take a pessimistic lens. And now I definitely think I 421 00:21:07,760 --> 00:21:11,920 spend more time in the optimistic side of the camp. 422 00:21:11,920 --> 00:21:15,080 And I think it's had a really positive impact on my mental 423 00:21:15,080 --> 00:21:17,960 health and just how I experienced the world. 424 00:21:18,560 --> 00:21:21,640 And we have a quote on denial because I love these quotes. 425 00:21:21,640 --> 00:21:23,400 My pressure with me. I'm like looking at my notes 426 00:21:23,400 --> 00:21:26,560 from this course and so many of them are relevant that I'm 427 00:21:26,560 --> 00:21:28,840 sharing. But denial or refusing to accept 428 00:21:28,840 --> 00:21:31,720 the reality of the situation means trying to maintain a world 429 00:21:31,720 --> 00:21:35,240 view that is no longer valid. Acceptance implies restructuring 430 00:21:35,240 --> 00:21:37,600 our experience to come to grips with the situation. 431 00:21:37,960 --> 00:21:41,120 This means not giving up. And I think this is one of the 432 00:21:41,120 --> 00:21:43,640 most common misconceptions and something that I really 433 00:21:43,640 --> 00:21:46,600 struggled with when it was like, OK, just accept that you're 434 00:21:46,600 --> 00:21:49,200 depressed, except that you're struggling, except the cards 435 00:21:49,200 --> 00:21:51,600 that you've been dealt. And it felt like accepting was 436 00:21:51,600 --> 00:21:54,680 giving up acceptance was like, this is how I feel and this 437 00:21:54,680 --> 00:21:57,160 isn't going to change. And really it's the opposite of 438 00:21:57,160 --> 00:21:58,800 that fact. If we don't accept where we're 439 00:21:58,800 --> 00:22:01,200 at, what our starting point is, we cannot move forward. 440 00:22:01,200 --> 00:22:03,760 We're not able to take those next steps and adjust the 441 00:22:03,760 --> 00:22:06,200 situation unless we understand where our starting point is. 442 00:22:06,640 --> 00:22:09,280 And so I think that's a mistake that I made in my journey. 443 00:22:09,280 --> 00:22:11,520 If you could even call it a mistake or something that I, I 444 00:22:11,520 --> 00:22:12,800 wish I would have known earlier on. 445 00:22:12,800 --> 00:22:14,760 And I think it's, I think he trapped that a lot of people 446 00:22:14,760 --> 00:22:18,680 fall into, which again is being in denial because you don't, you 447 00:22:18,680 --> 00:22:21,240 don't want your life to look the way it does, which means that 448 00:22:21,240 --> 00:22:23,600 you're not even holding onto a valid view of the world. 449 00:22:23,600 --> 00:22:25,360 Maybe you're like, this isn't as bad as it is. 450 00:22:25,360 --> 00:22:27,120 It's temporary. I haven't felt this way for that 451 00:22:27,120 --> 00:22:28,040 long. It could be worse. 452 00:22:28,040 --> 00:22:29,520 Whatever it is that you're saying to yourself. 453 00:22:30,120 --> 00:22:34,520 And when we actually do accept what our starting point is, then 454 00:22:34,520 --> 00:22:38,960 we are able to actually take steps forward and move in the 455 00:22:38,960 --> 00:22:42,320 direction that we want to. And then we have more optimism 456 00:22:42,320 --> 00:22:45,320 and health correlations because these are truly wild. 457 00:22:45,320 --> 00:22:48,520 But optimist compared to pessimist fare better when 458 00:22:48,520 --> 00:22:51,040 undergoing coronary bypass surgeries and bone marrow 459 00:22:51,040 --> 00:22:54,880 transplants, coping with cancer, AIDS or chronic pain, dealing 460 00:22:54,880 --> 00:22:57,520 with aging and health issues later in life and caring for 461 00:22:57,520 --> 00:23:02,760 others, for example, Alzheimer's or cancer patients like wild so 462 00:23:02,760 --> 00:23:04,880 insane. And also when we think back to 463 00:23:04,880 --> 00:23:07,080 positive affect and the behaviors that people tend to 464 00:23:07,080 --> 00:23:10,120 engage in when they have more of a positive affect, it makes 465 00:23:10,120 --> 00:23:12,760 sense is be these health promoting behaviors and these 466 00:23:12,760 --> 00:23:15,560 more effective coping skills. So now that we kind of 467 00:23:15,560 --> 00:23:18,000 understand these three pieces of the puzzle, which is positive 468 00:23:18,000 --> 00:23:21,440 emotion, positive affect, and optimism, we can talk about how 469 00:23:21,440 --> 00:23:24,800 do we increase those and how do we especially increase optimism 470 00:23:25,360 --> 00:23:27,240 and adjust the way that we're thinking. 471 00:23:27,240 --> 00:23:31,240 And so one is CBT to enhance positive thinking. 472 00:23:31,240 --> 00:23:33,040 The 2nd is positive visualizations. 473 00:23:33,040 --> 00:23:35,240 And the third is the best possible cells activity, which 474 00:23:35,240 --> 00:23:37,880 I'm going to share with you guys, explanatory styles, which 475 00:23:37,880 --> 00:23:39,360 is kind of the CBT side of things. 476 00:23:39,360 --> 00:23:42,040 And then we're also going to talk about best possible cells, 477 00:23:42,040 --> 00:23:44,160 just an activity you guys can do after this, which is a really 478 00:23:44,160 --> 00:23:46,640 cool positive psychology intervention. 479 00:23:47,160 --> 00:23:49,960 So I'm literally going to read you guys the prompt that we got 480 00:23:49,960 --> 00:23:52,480 when we did this activity this semester in Doctor Seligman's 481 00:23:52,480 --> 00:23:55,200 class. I really love hearing what other 482 00:23:55,200 --> 00:23:57,440 people are learning about in their psychology classes and how 483 00:23:57,440 --> 00:24:00,120 it varies from school to school based on who your teacher is and 484 00:24:00,400 --> 00:24:01,800 the concept that you're focusing on. 485 00:24:01,840 --> 00:24:04,800 And if you're like, I feel like I'm in a class, I am sorry. 486 00:24:04,840 --> 00:24:08,520 But I, I hope that other people out there also enjoy this 487 00:24:08,560 --> 00:24:11,240 perspective and like these very concrete activities and 488 00:24:11,240 --> 00:24:12,320 assignments and all these things. 489 00:24:12,720 --> 00:24:16,680 So it may be hard at any age to find what we want out of life. 490 00:24:16,760 --> 00:24:19,600 That said, research shows that having a positive vision of the 491 00:24:19,600 --> 00:24:22,160 future can serve as effective motivation towards what we 492 00:24:22,160 --> 00:24:25,320 desire, thus perhaps making it more likely that it will 493 00:24:25,320 --> 00:24:27,360 manifest. This activity asks you to 494 00:24:27,360 --> 00:24:30,480 imagine your future life going as well as it possibly can. 495 00:24:30,880 --> 00:24:33,520 As you imagine this best version of a specific aspect of your 496 00:24:33,520 --> 00:24:35,960 future life, write in journal about your future self in as 497 00:24:35,960 --> 00:24:39,040 much detail as you can. By doing so, can it increase 498 00:24:39,040 --> 00:24:42,000 your well-being now? How might it impact your future? 499 00:24:42,360 --> 00:24:45,720 So what you do is you think about all the aspects of your 500 00:24:45,720 --> 00:24:47,600 life that are relevant and important. 501 00:24:48,160 --> 00:24:51,920 Academics, maybe it's athletics, artistic pursuits, friendships, 502 00:24:51,920 --> 00:24:55,760 relationships, health, family, career, any of these things. 503 00:24:56,040 --> 00:25:00,320 And you take the time to think about each aspect of your life 504 00:25:00,760 --> 00:25:03,200 and what you want it to look like in this quote UN quote, 505 00:25:03,200 --> 00:25:06,840 best future version of yourself. And you get really specific like 506 00:25:06,840 --> 00:25:08,560 what happens in your daily routine? 507 00:25:08,960 --> 00:25:10,480 How do you spend time with your friends? 508 00:25:10,480 --> 00:25:12,680 If you're going to work out, what workout are you doing? 509 00:25:12,680 --> 00:25:14,800 How do you feel as you're drinking your morning coffee? 510 00:25:14,840 --> 00:25:17,240 What is your environment like when you go to work? 511 00:25:17,240 --> 00:25:19,280 How does it feel to talk to your Co workers? 512 00:25:19,280 --> 00:25:21,240 Do you feel fulfilled and motivated? 513 00:25:21,360 --> 00:25:24,080 All of these things that would be really instrumental and 514 00:25:24,080 --> 00:25:26,720 relevant to that day-to-day experience. 515 00:25:27,160 --> 00:25:31,600 And the caveat here is to not journal in this activity about 516 00:25:31,600 --> 00:25:34,520 any past challenges that might prevent you from achieving that 517 00:25:34,520 --> 00:25:38,680 best future self, but just focus on what the potential is, what 518 00:25:38,680 --> 00:25:42,080 you want, what you're hoping for, and what allows this to 519 00:25:42,080 --> 00:25:44,320 come to fruition. And this is things like how do 520 00:25:44,320 --> 00:25:46,240 you talk to yourself? How do you cope with challenges 521 00:25:46,240 --> 00:25:47,880 that arise? How do you communicate with 522 00:25:47,880 --> 00:25:49,920 others to make sure you have boundaries and your needs are 523 00:25:49,920 --> 00:25:51,920 met? And like I mentioned in the 524 00:25:51,920 --> 00:25:55,600 initial prompt, there are benefits with increasing your 525 00:25:55,600 --> 00:25:59,080 motivation to work towards this future self and towards this 526 00:25:59,080 --> 00:26:01,600 goal that you're getting really clear on. 527 00:26:01,600 --> 00:26:04,600 And another 2006 study showed that people who completed the 528 00:26:04,600 --> 00:26:07,800 best possible self intervention daily for two weeks showed an 529 00:26:07,800 --> 00:26:10,680 increase in positive emotions. Participants who continued with 530 00:26:10,680 --> 00:26:13,760 the practice reported continued positive mood up to one month 531 00:26:13,760 --> 00:26:15,640 post completion. So we talked about these pieces 532 00:26:15,640 --> 00:26:17,920 of the puzzle, right? Like positive emotion then 533 00:26:17,920 --> 00:26:20,520 impacts positive mood and affect, then we get to optimism. 534 00:26:20,520 --> 00:26:23,280 And so taking these small steps that we know scientifically do 535 00:26:23,360 --> 00:26:26,720 improve mood and emotion can have a really strong impact on 536 00:26:26,720 --> 00:26:28,120 that outcome. We're going to talk about 537 00:26:28,120 --> 00:26:30,080 explanatory styles, which is the last thing we're going to cover 538 00:26:30,080 --> 00:26:33,040 in this episode because I know I've thrown a lot at you, but 539 00:26:33,040 --> 00:26:35,640 this is one of those really concrete things that you can do 540 00:26:35,640 --> 00:26:37,800 on a day-to-day basis. You can start practicing 541 00:26:37,800 --> 00:26:41,120 immediately that has really positive impacts on your life. 542 00:26:41,480 --> 00:26:43,080 And that is back to a lot of research. 543 00:26:43,080 --> 00:26:47,120 And I'm going to give you more research, but I promise it's 544 00:26:47,120 --> 00:26:50,160 interesting and helpful. So explanatory styles comes from 545 00:26:50,160 --> 00:26:51,840 this research about learned helplessness. 546 00:26:51,840 --> 00:26:54,760 And this was research that was done at Penn by Doctor Seligman. 547 00:26:55,200 --> 00:26:57,920 And this was done in the mid 1960s. 548 00:26:58,400 --> 00:27:00,760 And basically what they did is they had three different groups 549 00:27:00,760 --> 00:27:03,120 of dogs. They had one group of dogs that 550 00:27:03,120 --> 00:27:04,960 was shocked without a way to escape. 551 00:27:04,960 --> 00:27:07,360 The shock wasn't a very strong shock, but it was a negative 552 00:27:07,360 --> 00:27:09,840 experience. And they were not given a way 553 00:27:09,840 --> 00:27:11,560 out of that challenge or adversity. 554 00:27:11,560 --> 00:27:13,720 Regardless of what they did, they experienced the shock. 555 00:27:14,240 --> 00:27:18,600 They had a another group where the dogs could stop the shock 556 00:27:18,640 --> 00:27:21,520 when they pressed the panel in the cage with their noses. 557 00:27:21,520 --> 00:27:25,360 So they experienced the shocks, but they had an ability to stop 558 00:27:25,360 --> 00:27:28,840 the shock if they did the right course of action. 559 00:27:28,840 --> 00:27:31,080 And then there were dogs that got no shocks and they were the 560 00:27:31,080 --> 00:27:32,560 control group, so they were fine. 561 00:27:32,560 --> 00:27:34,160 They were hanging out, nothing happened. 562 00:27:34,400 --> 00:27:38,640 What they found was that the dogs that experience the shock 563 00:27:38,640 --> 00:27:41,040 with no way out of the situation, no matter what they 564 00:27:41,040 --> 00:27:44,840 did, they still experienced it regardless of if they then took 565 00:27:44,840 --> 00:27:48,520 action and they would be able to stop the shock if they press the 566 00:27:48,520 --> 00:27:51,960 button with their nose. They didn't do anything to try 567 00:27:51,960 --> 00:27:54,640 and get the shock to stop. They'd learned that no matter 568 00:27:54,640 --> 00:27:57,080 what they did, nothing was going to change and they were just 569 00:27:57,080 --> 00:28:00,280 going to have to sit with and endure the negative experience. 570 00:28:01,000 --> 00:28:02,720 And they did the same experiment with humans. 571 00:28:02,720 --> 00:28:06,240 They had them in a room, they played a really loud noise, and 572 00:28:06,240 --> 00:28:09,280 for some they could press a button and the noise would stop. 573 00:28:09,280 --> 00:28:12,080 For others, they press the button 67 times, nothing 574 00:28:12,080 --> 00:28:13,760 happened, and others there was no sound. 575 00:28:14,320 --> 00:28:17,560 And the same thing occurred even when they then made the button 576 00:28:17,560 --> 00:28:20,320 work for the group that initially experienced the sound 577 00:28:20,320 --> 00:28:23,280 without any relief. They generally didn't try to 578 00:28:23,280 --> 00:28:25,040 stop the sound. They accepted that this was 579 00:28:25,040 --> 00:28:27,800 happening to them, that this negative experience was what 580 00:28:27,800 --> 00:28:31,600 they just had to endure and no problem solving took place. 581 00:28:32,360 --> 00:28:36,200 And so the finding was that these groups of individuals, 582 00:28:36,200 --> 00:28:38,800 whether it was the dogs, they also did this in mice, they did 583 00:28:38,800 --> 00:28:42,240 it with humans, was that they became passive and gave up in 584 00:28:42,240 --> 00:28:44,960 the face of adversity once they had first experienced the 585 00:28:44,960 --> 00:28:47,560 negative events and learned that they could do nothing about 586 00:28:47,560 --> 00:28:48,680 them. And this is from Flourish. 587 00:28:48,680 --> 00:28:50,360 If you guys are interested in positive psychology, you 588 00:28:50,360 --> 00:28:52,160 absolutely have to read this book. 589 00:28:52,160 --> 00:28:54,320 It's just such a great overview of all the research. 590 00:28:54,680 --> 00:28:57,600 But sharing some findings from here as we explain this, because 591 00:28:57,600 --> 00:29:00,160 who else is better explaining this than Doctor Seligman? 592 00:29:00,680 --> 00:29:03,320 And so when we look at learned helplessness, it's the idea that 593 00:29:03,320 --> 00:29:07,880 nothing you do alters the event you are are helpless, regardless 594 00:29:07,880 --> 00:29:12,120 of what actions you take to try and overcome the situation. 595 00:29:12,360 --> 00:29:14,520 And the inverse of this is mastery. 596 00:29:14,520 --> 00:29:17,800 So it's the opposite of helplessness and it's working to 597 00:29:17,800 --> 00:29:19,600 overcome the situation that you're in. 598 00:29:19,680 --> 00:29:22,800 And so when Doctor Seligman did this research, he was like, this 599 00:29:22,800 --> 00:29:25,600 is really crazy. Even if the situation changed 600 00:29:25,600 --> 00:29:28,920 and people were able to stop the negative experiences or the dogs 601 00:29:28,920 --> 00:29:30,800 were able to stop the shock, they did it. 602 00:29:30,800 --> 00:29:33,000 And there was a really small group of people who did 603 00:29:33,000 --> 00:29:35,600 experience the shock and weren't able to stop it. 604 00:29:35,600 --> 00:29:38,400 But then they did have the ability to stop it and they 605 00:29:38,400 --> 00:29:40,440 still continue to try. And conversely, there were 606 00:29:40,440 --> 00:29:43,200 people where even if they press the button, the shock would 607 00:29:43,200 --> 00:29:45,360 immediately stop. But they chose to not try it 608 00:29:45,360 --> 00:29:47,120 all. There's outliers and should be 609 00:29:47,120 --> 00:29:51,440 the optimist and the pessimists, but the general pattern was that 610 00:29:51,440 --> 00:29:54,320 when you learned that your actions don't have an impact on 611 00:29:54,320 --> 00:29:55,920 the situation, you stopped trying. 612 00:29:56,160 --> 00:29:59,360 And so he ended up doing a lot of additional research into 613 00:29:59,360 --> 00:30:00,840 this. Again, it initially started with 614 00:30:00,840 --> 00:30:02,120 dogs. They replicated in other 615 00:30:02,120 --> 00:30:03,520 animals. They worked with humans, and 616 00:30:03,520 --> 00:30:06,800 they really started to solidify this idea of what happens when 617 00:30:06,800 --> 00:30:09,520 people are not able to change the outcome of a situation and 618 00:30:09,520 --> 00:30:11,960 how does that impact their ability to try and solve a 619 00:30:12,000 --> 00:30:14,520 problem going forward. And what exactly is this learned 620 00:30:14,520 --> 00:30:16,520 helplessness? And why are some people still 621 00:30:16,520 --> 00:30:20,880 optimistic even when they are unable to overcome these 622 00:30:20,880 --> 00:30:22,320 challenges no matter what they do? 623 00:30:22,880 --> 00:30:26,680 And he landed on this thing called explanatory styles, which 624 00:30:26,680 --> 00:30:28,880 is very closely connected to optimism. 625 00:30:28,880 --> 00:30:31,800 And explanatory styles are a thing that both optimists and 626 00:30:31,800 --> 00:30:33,760 pessimists do. And the explanatory style you 627 00:30:33,760 --> 00:30:35,880 use is tied to that mental state. 628 00:30:36,200 --> 00:30:39,520 And so to wrap this up and explain this in the context of 629 00:30:39,520 --> 00:30:42,880 this specific study, and then I'll explain it in general to 630 00:30:42,880 --> 00:30:45,600 day-to-day life. Basically the finding was that 631 00:30:45,600 --> 00:30:47,760 people who believe that the causes of setbacks in their 632 00:30:47,760 --> 00:30:51,200 lives are temporary, changeable in local, do not become 633 00:30:51,200 --> 00:30:54,280 hopeless. And so even when there was this 634 00:30:54,280 --> 00:30:57,000 really annoying noise and it wouldn't go away and nothing of 635 00:30:57,000 --> 00:30:59,520 they did stopped it, they thought to themselves, it's 636 00:30:59,520 --> 00:31:01,800 going to go away. I can do something about it. 637 00:31:01,800 --> 00:31:03,680 And it's just this one situation. 638 00:31:04,160 --> 00:31:08,120 They bounce back quickly and this is consistent across other 639 00:31:08,120 --> 00:31:11,040 areas. And then pessimist, on the other 640 00:31:11,040 --> 00:31:14,040 hand, say things like it's going to last forever, it's going to 641 00:31:14,040 --> 00:31:16,480 undermine everything. There's nothing I can do about 642 00:31:16,480 --> 00:31:18,760 it. And this also carries over into 643 00:31:18,760 --> 00:31:22,760 other areas of life and what we talked a lot about optimist and 644 00:31:22,760 --> 00:31:25,360 pessimist and different outcomes and things it's correlated with. 645 00:31:25,360 --> 00:31:28,600 But as they continue to study this in the lab, they found the 646 00:31:28,600 --> 00:31:30,680 pessimist get depressed much more readily. 647 00:31:31,160 --> 00:31:33,560 They underachieve in their jobs in the classroom and on the 648 00:31:33,560 --> 00:31:35,560 sports field, and their relationships are rockier. 649 00:31:35,560 --> 00:31:37,360 So again, so many correlations with this. 650 00:31:37,360 --> 00:31:39,680 And one of the ways that we can change this and really make 651 00:31:39,960 --> 00:31:42,800 positive impact in our lives immediately is explanatory 652 00:31:42,800 --> 00:31:45,040 styles. So I'm going to throw some words 653 00:31:45,040 --> 00:31:48,160 at you that sound really academic and are not the easiest 654 00:31:48,160 --> 00:31:50,000 to remember. There should be a better acronym 655 00:31:50,000 --> 00:31:52,960 for this, but there's not a great way to explain it 656 00:31:52,960 --> 00:31:55,960 otherwise. But basically, when pessimists 657 00:31:55,960 --> 00:31:58,480 are confronted with problems, the way that they view them is 658 00:31:58,480 --> 00:32:00,800 that they're permanent, pervasive, and they're personal. 659 00:32:00,920 --> 00:32:02,880 So say you get a bad grade on a test. 660 00:32:03,360 --> 00:32:06,840 A pessimist will say this always happens, I always get bad 661 00:32:06,840 --> 00:32:09,160 grades. So it's permanent across 662 00:32:09,160 --> 00:32:11,400 multiple situations, It's pervasive, it's across 663 00:32:11,400 --> 00:32:12,880 everything. Even if it's a math test, you 664 00:32:12,880 --> 00:32:15,960 say I get bad grades in every class, I never do well, and it's 665 00:32:15,960 --> 00:32:17,360 personal. I failed. 666 00:32:17,440 --> 00:32:19,680 I failed the test, I didn't do well enough. 667 00:32:19,680 --> 00:32:22,680 I'm not smart. I will never achieve what I want 668 00:32:22,760 --> 00:32:26,520 to, and you're really internalizing this experience 669 00:32:26,520 --> 00:32:30,040 and telling yourself that it's consistent across all these 670 00:32:30,040 --> 00:32:32,840 different areas in your life. Conversely, optimists will say 671 00:32:32,840 --> 00:32:35,400 that things are temporary, specific, and external. 672 00:32:36,080 --> 00:32:39,560 And so if optimist fails a test, they'll say, I, I failed one 673 00:32:39,560 --> 00:32:42,840 test, I failed a math test, They will make sure that it's 674 00:32:42,840 --> 00:32:46,440 specific to that situation. I failed this specific test. 675 00:32:46,440 --> 00:32:48,400 I didn't understand trigonometry. 676 00:32:48,440 --> 00:32:52,280 I didn't understand know how to do a linear regression, whatever 677 00:32:52,320 --> 00:32:55,760 it is, and it's external. They will say something related 678 00:32:55,760 --> 00:33:00,680 to these external behaviors. I only studied for six hours. 679 00:33:00,680 --> 00:33:04,440 I should have studied for 10. I didn't feel like I really 680 00:33:04,440 --> 00:33:08,240 understood the lectures. I was supposed to meet up with 681 00:33:08,240 --> 00:33:10,160 my study group, but I didn't go. Again. 682 00:33:10,160 --> 00:33:13,480 It's not I'm dumb, I don't know how to learn things. 683 00:33:13,480 --> 00:33:17,880 It's the specific external things didn't happen which led 684 00:33:17,880 --> 00:33:20,560 to this result. And so to give you just more 685 00:33:20,840 --> 00:33:24,080 general summaries that we can use that are less specific to a 686 00:33:24,080 --> 00:33:27,000 situation, pessimists will say this will last forever, it will 687 00:33:27,000 --> 00:33:29,680 undermine everything and it's me, it's my fault. 688 00:33:30,160 --> 00:33:33,280 Optimists will say this will pass, it's just the situation 689 00:33:33,280 --> 00:33:36,920 and it's not entirely my fault. Again, we take accountability 690 00:33:36,920 --> 00:33:41,520 for some things, but always putting all the blame on 691 00:33:41,520 --> 00:33:43,920 ourselves for everything, especially when there's external 692 00:33:43,920 --> 00:33:46,360 factors is really ineffective for our mental health. 693 00:33:46,800 --> 00:33:49,480 Also another caveat to add here, which is that the way that we 694 00:33:49,480 --> 00:33:52,520 approach challenges and the way that we approach victories is 695 00:33:52,520 --> 00:33:54,680 also different when we explain things. 696 00:33:54,680 --> 00:33:58,240 So again, when we experience a set back, Optimus will say that 697 00:33:58,240 --> 00:34:01,040 things are local and external, really specific to that 698 00:34:01,040 --> 00:34:02,640 situation, not a reflection of you. 699 00:34:03,240 --> 00:34:06,880 But when we experience good things in our lives, we do want 700 00:34:06,960 --> 00:34:09,679 to say that those are permanent, pervasive and internal. 701 00:34:10,120 --> 00:34:14,280 So imagine if you got an A on the test and you absolutely aced 702 00:34:14,280 --> 00:34:15,639 it. You did an amazing job. 703 00:34:15,639 --> 00:34:17,719 You took all the steps that allowed you to get to that 704 00:34:17,719 --> 00:34:20,159 point. A pessimist would say, well, I 705 00:34:20,159 --> 00:34:22,120 just did well on this one test. I never do well. 706 00:34:22,120 --> 00:34:25,000 Like it was just a fluke. They'll be like, the teacher 707 00:34:25,000 --> 00:34:28,480 must have graded it wrong. Like it was an easy question. 708 00:34:28,480 --> 00:34:30,440 Everyone else is going to take a harder test. 709 00:34:30,440 --> 00:34:32,760 Like it's just because the teacher wanted us to have an 710 00:34:32,760 --> 00:34:36,199 easy A and it's only in this class, Every other class I'm 711 00:34:36,199 --> 00:34:38,120 horrible optimist will be the opposite. 712 00:34:38,120 --> 00:34:41,400 They'll say it is permanent. I do well academically. 713 00:34:41,400 --> 00:34:43,800 I perform well on tests. I am good at studying. 714 00:34:43,800 --> 00:34:45,440 I'm good at preparing for these things. 715 00:34:45,560 --> 00:34:47,719 It's pervasive, so it's across multiple situations. 716 00:34:47,719 --> 00:34:49,840 I know how to study for a test. I know how to do well. 717 00:34:50,239 --> 00:34:53,000 I can do well. I will do well, and it's 718 00:34:53,000 --> 00:34:54,960 internal. I studied hard for this. 719 00:34:55,080 --> 00:34:58,000 I performed well. I did this and taking that 720 00:34:58,480 --> 00:35:01,000 accountability isn't the right word, but celebrating those wins 721 00:35:01,000 --> 00:35:03,600 and knowing that it's reflection of you and you get to take 722 00:35:04,160 --> 00:35:06,080 credit for all that hard work in that outcome. 723 00:35:06,840 --> 00:35:10,240 And so to give you a nice little wrap up on this and explain why 724 00:35:10,240 --> 00:35:13,960 this is so important to externalize these losses and 725 00:35:13,960 --> 00:35:17,720 internalize our wins and also be really careful about how we 726 00:35:17,720 --> 00:35:19,400 explain these things that happened to us. 727 00:35:19,400 --> 00:35:22,760 I wanted to give you some reasons for why this seems 728 00:35:22,760 --> 00:35:24,960 important. And so one is that a big part of 729 00:35:24,960 --> 00:35:27,720 this theory is that these explanatory styles and these 730 00:35:27,720 --> 00:35:31,760 ways of thinking are the direct Ave. and way that people that 731 00:35:31,760 --> 00:35:35,120 tend to think more pessimistically key on shift to 732 00:35:35,120 --> 00:35:37,360 a more optimistic way in viewing the world. 733 00:35:37,360 --> 00:35:40,800 And they did a study with middle school children and they showed 734 00:35:40,800 --> 00:35:43,880 that retraining pessimistic thinking and optimistic thinking 735 00:35:43,880 --> 00:35:47,120 can significantly reduce the incidences of depression. 736 00:35:47,320 --> 00:35:50,000 Crazy. It's correlated with test 737 00:35:50,000 --> 00:35:53,480 results and how much people try in the classroom and how likely 738 00:35:53,480 --> 00:35:57,360 they are to continue to study, and not only just how much 739 00:35:57,360 --> 00:36:00,400 effort they're exerting, but also the return on that, how 740 00:36:00,400 --> 00:36:04,240 well they actually perform. It's related to employment rates 741 00:36:04,240 --> 00:36:08,400 in insurance agents, performance in sports, psychological 742 00:36:08,400 --> 00:36:11,440 well-being in academic settings, which we know is a huge thing, 743 00:36:11,880 --> 00:36:15,240 mental health, especially depression, so many things. 744 00:36:15,680 --> 00:36:19,600 Basically, this is a direct way that you can impact your 745 00:36:19,600 --> 00:36:22,640 pessimistic versus optimistic mindset. 746 00:36:23,080 --> 00:36:26,080 And we know that if we look at our pyramid again, positive 747 00:36:26,080 --> 00:36:30,960 emotions and mood and affect and optimism versus pessimism is 748 00:36:30,960 --> 00:36:34,440 really this foundation that so much of our mental health sits 749 00:36:34,440 --> 00:36:36,480 on. And I think this is another 750 00:36:36,480 --> 00:36:38,560 really important disclaimer that I'll add at the end of this 751 00:36:38,560 --> 00:36:40,800 episode, which is that thinking isn't everything. 752 00:36:40,800 --> 00:36:44,000 A big piece of the puzzle here is taking action towards the 753 00:36:44,000 --> 00:36:46,200 results that we want. It's changing our behaviors. 754 00:36:46,200 --> 00:36:49,120 It's doing the routines and habits that are beneficial and 755 00:36:49,120 --> 00:36:51,040 building the social relationships and practicing 756 00:36:51,040 --> 00:36:53,360 vulnerability and asking for help and all these things that 757 00:36:53,360 --> 00:36:56,000 fit into this picture. But I don't think that you're 758 00:36:56,000 --> 00:36:59,080 able to have the mental health outcomes that you want if you're 759 00:36:59,080 --> 00:37:01,320 still talking to yourself really negatively. 760 00:37:01,320 --> 00:37:03,840 And if you still have this really pessimistic view of the 761 00:37:03,840 --> 00:37:06,840 world, it's like good mental health and well-being and 762 00:37:07,080 --> 00:37:09,480 extreme negativity. It's really challenging for 763 00:37:09,480 --> 00:37:10,960 those two things to go hand in hand. 764 00:37:11,360 --> 00:37:15,240 And so establishing this piece of the puzzle early on can help 765 00:37:15,240 --> 00:37:18,080 this journey feel less challenging and less 766 00:37:18,080 --> 00:37:20,360 overwhelming and less like you're fighting against yourself 767 00:37:20,360 --> 00:37:24,080 every step of the way while also building this really important 768 00:37:24,080 --> 00:37:27,600 skill set that is so essential to your long term outcome. 769 00:37:27,960 --> 00:37:30,560 So to give you guys like a little recap and summary of all 770 00:37:30,560 --> 00:37:33,360 the crazy amount of information that I just threw at you. 771 00:37:34,040 --> 00:37:37,200 Positive emotions are these momentary experiences that have 772 00:37:37,200 --> 00:37:39,000 a really big impact on our well-being. 773 00:37:39,000 --> 00:37:41,560 When we experience positive emotions, we're motivated to 774 00:37:41,560 --> 00:37:43,160 build a better life for ourselves. 775 00:37:43,480 --> 00:37:46,160 We can't necessarily force positive emotions on ourselves, 776 00:37:46,160 --> 00:37:48,160 but it is an important piece of the puzzle and we know it's 777 00:37:48,160 --> 00:37:51,440 correlated with behaviors and our health and our longevity and 778 00:37:51,440 --> 00:37:53,160 all of these important pieces of the puzzle. 779 00:37:53,600 --> 00:37:56,360 A more accurate picture of our day-to-day is our positive 780 00:37:56,360 --> 00:37:59,240 affect, which is generally our like disposition and how we 781 00:37:59,240 --> 00:38:02,200 approach the world, how happy we are versus how sad we are. 782 00:38:02,200 --> 00:38:04,560 We more positive or negative with kind of our day-to-day 783 00:38:04,560 --> 00:38:07,600 experiences. And affect is really strongly 784 00:38:07,600 --> 00:38:10,720 correlated with our physical health, our problem solving, our 785 00:38:10,720 --> 00:38:12,680 mental health, our relationships. 786 00:38:12,720 --> 00:38:16,360 All of these things are really closely intertwined with affect, 787 00:38:16,800 --> 00:38:19,800 and it's a really key piece of the puzzle that connects how we 788 00:38:19,800 --> 00:38:22,360 think about our lives and how we feel about our lives. 789 00:38:22,360 --> 00:38:24,600 Our affect is kind of like that in between piece. 790 00:38:25,280 --> 00:38:27,920 And then the thinking piece is optimism and pessimism. 791 00:38:27,920 --> 00:38:30,600 It's how we view the world. Are we looking through it with a 792 00:38:30,600 --> 00:38:33,520 lens of positive expectations or are we expecting negative things 793 00:38:33,520 --> 00:38:36,120 to happen? And so many outcomes hinge on 794 00:38:36,120 --> 00:38:38,640 the way we think about things from a physical health 795 00:38:38,640 --> 00:38:42,440 perspective, from a mental health perspective, there is so 796 00:38:42,440 --> 00:38:43,920 much research that supports that. 797 00:38:43,920 --> 00:38:47,240 Optimism is a really key piece of the puzzle here. 798 00:38:47,240 --> 00:38:52,000 And it's one of those things that is somewhat essential in in 799 00:38:52,000 --> 00:38:54,400 those positive mental health outcomes that a lot of us want. 800 00:38:54,800 --> 00:38:57,840 So how can we do that? We can view our challenges as 801 00:38:57,840 --> 00:39:00,400 temporary. It's just this moment. 802 00:39:00,400 --> 00:39:03,800 It's just this thing, it's local, it's this situation. 803 00:39:03,800 --> 00:39:06,320 It's not my whole life and it's external. 804 00:39:06,440 --> 00:39:09,720 There were a lot of factors that led to this outcome. 805 00:39:09,720 --> 00:39:12,480 It's not just you and it's not only a reflection of you. 806 00:39:13,280 --> 00:39:15,920 And when we have positive things happen in our life, we do the 807 00:39:15,920 --> 00:39:18,160 opposite. We make sure to say that this is 808 00:39:18,160 --> 00:39:20,840 a permanent thing. This is something that generally 809 00:39:20,840 --> 00:39:22,560 happens in my life. It's pervasive. 810 00:39:22,560 --> 00:39:24,280 It happens in lots of situations. 811 00:39:24,280 --> 00:39:27,560 I'm capable of experiencing this and feeling this way and 812 00:39:27,560 --> 00:39:29,160 absolutely this will happen again. 813 00:39:29,160 --> 00:39:31,480 And it's internal. You get to celebrate your wins. 814 00:39:31,480 --> 00:39:33,760 You get credit for this. It is a result of you and your 815 00:39:33,760 --> 00:39:37,760 hard work and all the amazing things about you and this way of 816 00:39:37,760 --> 00:39:40,560 thinking. Write it on a post it note, get 817 00:39:40,560 --> 00:39:42,200 good at it. I promise it'll become more 818 00:39:42,200 --> 00:39:44,440 second nature that when you have a test or you have an 819 00:39:44,440 --> 00:39:48,240 interaction or you get good news or you get bad news, you start 820 00:39:48,240 --> 00:39:51,760 to reframe the way you think. And rather than being like, I'm 821 00:39:51,760 --> 00:39:53,360 so dumb, I shouldn't have done this. 822 00:39:53,360 --> 00:39:55,520 I should have known better. I didn't have all the 823 00:39:55,520 --> 00:39:58,080 information. I could have studied harder. 824 00:39:58,440 --> 00:40:01,600 I generally do better on these. This is a specific instance 825 00:40:01,600 --> 00:40:04,280 where that didn't happen. The questions on this test were 826 00:40:04,280 --> 00:40:06,760 really hard. I wasn't a good fit for this 827 00:40:06,760 --> 00:40:10,000 opportunity, but it's not a reflection of me as a person or 828 00:40:10,000 --> 00:40:12,120 as an applicant or whatever it is. 829 00:40:12,520 --> 00:40:15,600 And again, I do think this is one of those things that's kind 830 00:40:15,600 --> 00:40:19,000 of essential to mental health, even if it's not the only thing 831 00:40:19,000 --> 00:40:22,000 that will get you to the place that you want to be. 832 00:40:22,000 --> 00:40:25,200 It's a really important factor. So lots of rambling, lots of 833 00:40:25,200 --> 00:40:27,280 information. I hope this was helpful. 834 00:40:27,280 --> 00:40:30,360 If you made it this hard to the episode, send me Adm, let me 835 00:40:30,360 --> 00:40:32,600 know what you thought. Share with a friend or family 836 00:40:32,600 --> 00:40:35,680 member, leave a review for the podcast is seriously so helpful. 837 00:40:35,680 --> 00:40:37,800 And I'd for check every day. I'm like, did anyone leave for 838 00:40:37,800 --> 00:40:41,160 the new review? Any new messages from you guys? 839 00:40:41,160 --> 00:40:44,280 Because I absolutely love it and it's a positive experience that 840 00:40:44,280 --> 00:40:46,920 will absolutely explain is permanent, pervasive and 841 00:40:46,920 --> 00:40:49,400 internal. I work so hard on this podcast 842 00:40:49,400 --> 00:40:51,080 and people like me in the podcast. 843 00:40:51,440 --> 00:40:55,840 People generally enjoy it and have a good time listening and I 844 00:40:55,840 --> 00:40:57,800 will continue to make content that people enjoy. 845 00:40:58,040 --> 00:41:01,800 So with all those affirmations, I hope you guys enjoyed this. 846 00:41:02,040 --> 00:41:04,000 Let me know what else you want to hear about in future 847 00:41:04,000 --> 00:41:05,440 episodes. And if you like this more 848 00:41:05,440 --> 00:41:09,720 psychology style recap of things I've learned at Penn type of 849 00:41:09,720 --> 00:41:12,240 episode or if you guys were like, this was too much, we 850 00:41:12,240 --> 00:41:14,200 never want this again. Also let me know. 851 00:41:14,320 --> 00:41:17,360 Thank you for listening and I will talk to you guys on Monday 852 00:41:17,360 --> 00:41:18,560 for our Monday minis.