[Script Info]
Title: 
[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:00.24,0:00:02.40,Default,,0000,0000,0000,,mental health is not the mystery that it
Dialogue: 0,0:00:02.40,0:00:04.28,Default,,0000,0000,0000,,once was although there's a lot of
Dialogue: 0,0:00:04.28,0:00:06.40,Default,,0000,0000,0000,,things we don't know about how the brain
Dialogue: 0,0:00:06.40,0:00:08.40,Default,,0000,0000,0000,,works or why people feel certain things
Dialogue: 0,0:00:08.40,0:00:10.40,Default,,0000,0000,0000,,or what makes it better there also is a
Dialogue: 0,0:00:10.40,0:00:12.16,Default,,0000,0000,0000,,lot that we have figured out since the
Dialogue: 0,0:00:12.16,0:00:14.24,Default,,0000,0000,0000,,days of Sigman Freud and Carl Yung and
Dialogue: 0,0:00:14.24,0:00:17.16,Default,,0000,0000,0000,,those early pioneers of psychology there
Dialogue: 0,0:00:17.16,0:00:19.44,Default,,0000,0000,0000,,are many things that we can definitively
Dialogue: 0,0:00:19.44,0:00:22.92,Default,,0000,0000,0000,,say if you do this thing you will see
Dialogue: 0,0:00:22.92,0:00:25.60,Default,,0000,0000,0000,,some amount of improvement the problem
Dialogue: 0,0:00:25.60,0:00:27.72,Default,,0000,0000,0000,,is that a lot of these proven strategies
Dialogue: 0,0:00:27.72,0:00:29.72,Default,,0000,0000,0000,,for improving mental health are
Dialogue: 0,0:00:29.72,0:00:32.04,Default,,0000,0000,0000,,difficult uncomfortable or unpleasant to
Dialogue: 0,0:00:32.04,0:00:34.40,Default,,0000,0000,0000,,implement and a trap I see people get
Dialogue: 0,0:00:34.40,0:00:37.16,Default,,0000,0000,0000,,sucked into all the time is they keep
Dialogue: 0,0:00:37.16,0:00:40.16,Default,,0000,0000,0000,,looking for new Solutions new answers
Dialogue: 0,0:00:40.16,0:00:42.80,Default,,0000,0000,0000,,new ideas not because they don't have
Dialogue: 0,0:00:42.80,0:00:45.00,Default,,0000,0000,0000,,any solutions but because they don't
Dialogue: 0,0:00:45.00,0:00:47.36,Default,,0000,0000,0000,,like the solutions they have they don't
Dialogue: 0,0:00:47.36,0:00:49.52,Default,,0000,0000,0000,,want to implement the things that they
Dialogue: 0,0:00:49.52,0:00:52.04,Default,,0000,0000,0000,,already know and so they spend hours and
Dialogue: 0,0:00:52.04,0:00:54.32,Default,,0000,0000,0000,,hours reading books listening to
Dialogue: 0,0:00:54.32,0:00:57.24,Default,,0000,0000,0000,,podcasts watching YouTube videos to try
Dialogue: 0,0:00:57.24,0:01:00.32,Default,,0000,0000,0000,,to find an easier faster or more venient
Dialogue: 0,0:01:00.32,0:01:02.48,Default,,0000,0000,0000,,way to make the changes they already
Dialogue: 0,0:01:02.48,0:01:04.24,Default,,0000,0000,0000,,know they should be making the thing
Dialogue: 0,0:01:04.24,0:01:06.68,Default,,0000,0000,0000,,about this is it's at best this is
Dialogue: 0,0:01:06.68,0:01:09.56,Default,,0000,0000,0000,,procrastination at worst it's avoidance
Dialogue: 0,0:01:09.56,0:01:12.80,Default,,0000,0000,0000,,sometimes we need to stop acquiring new
Dialogue: 0,0:01:12.80,0:01:15.48,Default,,0000,0000,0000,,information and focus on applying the
Dialogue: 0,0:01:15.48,0:01:17.64,Default,,0000,0000,0000,,information we already have and rather
Dialogue: 0,0:01:17.64,0:01:19.48,Default,,0000,0000,0000,,than looking for that magic bullet so to
Dialogue: 0,0:01:19.48,0:01:23.08,Default,,0000,0000,0000,,speak work on creating a foundation
Dialogue: 0,0:01:23.08,0:01:24.96,Default,,0000,0000,0000,,combined with all of the things we
Dialogue: 0,0:01:24.96,0:01:26.68,Default,,0000,0000,0000,,already know are definitely going to
Dialogue: 0,0:01:26.68,0:01:29.12,Default,,0000,0000,0000,,help us if we could get them going when
Dialogue: 0,0:01:29.12,0:01:31.60,Default,,0000,0000,0000,,I hear somebody in therapy say I've
Dialogue: 0,0:01:31.60,0:01:34.56,Default,,0000,0000,0000,,tried everything what they usually mean
Dialogue: 0,0:01:34.56,0:01:37.00,Default,,0000,0000,0000,,is I've tried everything that I want to
Dialogue: 0,0:01:37.00,0:01:39.56,Default,,0000,0000,0000,,try so that's why today instead of
Dialogue: 0,0:01:39.56,0:01:41.92,Default,,0000,0000,0000,,presenting A New Concept I'm going to
Dialogue: 0,0:01:41.92,0:01:44.32,Default,,0000,0000,0000,,review some things that you probably
Dialogue: 0,0:01:44.32,0:01:47.28,Default,,0000,0000,0000,,already know but what I am hoping to do
Dialogue: 0,0:01:47.28,0:01:50.56,Default,,0000,0000,0000,,is maybe present them in a new or novel
Dialogue: 0,0:01:50.56,0:01:53.64,Default,,0000,0000,0000,,way that will make them feel more
Dialogue: 0,0:01:53.64,0:01:56.36,Default,,0000,0000,0000,,accessible more attainable or more
Dialogue: 0,0:01:56.36,0:01:59.24,Default,,0000,0000,0000,,applicable than they previously did so
Dialogue: 0,0:01:59.24,0:02:01.88,Default,,0000,0000,0000,,without further do here are seven things
Dialogue: 0,0:02:01.88,0:02:03.80,Default,,0000,0000,0000,,that you probably already know you
Dialogue: 0,0:02:03.80,0:02:05.92,Default,,0000,0000,0000,,should be doing but might be struggling
Dialogue: 0,0:02:05.92,0:02:07.68,Default,,0000,0000,0000,,to implement into your life and the
Dialogue: 0,0:02:07.68,0:02:10.40,Default,,0000,0000,0000,,first is doing things that you are
Dialogue: 0,0:02:10.40,0:02:12.60,Default,,0000,0000,0000,,scared to do in other words exposure
Dialogue: 0,0:02:12.60,0:02:15.56,Default,,0000,0000,0000,,therapy facing your fears your comfort
Dialogue: 0,0:02:15.56,0:02:20.24,Default,,0000,0000,0000,,zone only grows when you are not in it
Dialogue: 0,0:02:20.24,0:02:23.12,Default,,0000,0000,0000,,this is critical for you to understand
Dialogue: 0,0:02:23.12,0:02:25.52,Default,,0000,0000,0000,,and engaging in activities that cause
Dialogue: 0,0:02:25.52,0:02:28.16,Default,,0000,0000,0000,,you anxiety or that cause you discomfort
Dialogue: 0,0:02:28.16,0:02:30.44,Default,,0000,0000,0000,,is a lot is it's kind of like stretching
Dialogue: 0,0:02:30.44,0:02:33.16,Default,,0000,0000,0000,,your emotional range in the same way
Dialogue: 0,0:02:33.16,0:02:35.48,Default,,0000,0000,0000,,that something like yoga or calisthenics
Dialogue: 0,0:02:35.48,0:02:38.16,Default,,0000,0000,0000,,is like stretching your movement range
Dialogue: 0,0:02:38.16,0:02:41.20,Default,,0000,0000,0000,,it doesn't necessarily feel great while
Dialogue: 0,0:02:41.20,0:02:43.16,Default,,0000,0000,0000,,you are doing it in fact it can often be
Dialogue: 0,0:02:43.16,0:02:44.76,Default,,0000,0000,0000,,an unpleasant experience while you're
Dialogue: 0,0:02:44.76,0:02:48.32,Default,,0000,0000,0000,,doing it but if you do it regularly
Dialogue: 0,0:02:48.32,0:02:50.80,Default,,0000,0000,0000,,navigating the world becomes more
Dialogue: 0,0:02:50.80,0:02:53.24,Default,,0000,0000,0000,,enjoyable and less painful and you're
Dialogue: 0,0:02:53.24,0:02:55.48,Default,,0000,0000,0000,,less likely to get hurt if you stretch
Dialogue: 0,0:02:55.48,0:02:57.52,Default,,0000,0000,0000,,regularly you are less likely to hurt
Dialogue: 0,0:02:57.52,0:02:59.04,Default,,0000,0000,0000,,your body when you're out and about
Dialogue: 0,0:02:59.04,0:03:00.40,Default,,0000,0000,0000,,moving around and there's fewer
Dialogue: 0,0:03:00.40,0:03:01.76,Default,,0000,0000,0000,,situations that you're unable to
Dialogue: 0,0:03:01.76,0:03:04.20,Default,,0000,0000,0000,,physically navigate right when you
Dialogue: 0,0:03:04.20,0:03:06.72,Default,,0000,0000,0000,,practice regular exposure therapy and
Dialogue: 0,0:03:06.72,0:03:08.84,Default,,0000,0000,0000,,work on in sort of a plan strategic
Dialogue: 0,0:03:08.84,0:03:11.52,Default,,0000,0000,0000,,manner facing and hopefully eventually
Dialogue: 0,0:03:11.52,0:03:14.00,Default,,0000,0000,0000,,Conquering the things you are afraid of
Dialogue: 0,0:03:14.00,0:03:16.88,Default,,0000,0000,0000,,the world starts to open up to you it
Dialogue: 0,0:03:16.88,0:03:20.00,Default,,0000,0000,0000,,becomes more accessible and less scary
Dialogue: 0,0:03:20.00,0:03:21.92,Default,,0000,0000,0000,,because there are fewer situations you
Dialogue: 0,0:03:21.92,0:03:23.96,Default,,0000,0000,0000,,can imagine that you would find yourself
Dialogue: 0,0:03:23.96,0:03:26.80,Default,,0000,0000,0000,,in that overwhelm your anxiety this is a
Dialogue: 0,0:03:26.80,0:03:29.08,Default,,0000,0000,0000,,huge part of why I used to be so
Dialogue: 0,0:03:29.08,0:03:30.96,Default,,0000,0000,0000,,isolated when I was younger it's because
Dialogue: 0,0:03:30.96,0:03:33.08,Default,,0000,0000,0000,,I was terrified of doing literally
Dialogue: 0,0:03:33.08,0:03:35.00,Default,,0000,0000,0000,,everything other than playing video
Dialogue: 0,0:03:35.00,0:03:37.24,Default,,0000,0000,0000,,games in my room to be honest with you
Dialogue: 0,0:03:37.24,0:03:39.44,Default,,0000,0000,0000,,and so I avoided people I avoided
Dialogue: 0,0:03:39.44,0:03:42.00,Default,,0000,0000,0000,,opportunity I avoided school I avoided
Dialogue: 0,0:03:42.00,0:03:45.20,Default,,0000,0000,0000,,work because I felt like I had so few
Dialogue: 0,0:03:45.20,0:03:47.88,Default,,0000,0000,0000,,skills and so little coping ability that
Dialogue: 0,0:03:47.88,0:03:49.48,Default,,0000,0000,0000,,it was only a matter of time before I'd
Dialogue: 0,0:03:49.48,0:03:50.48,Default,,0000,0000,0000,,encounter a situation that would
Dialogue: 0,0:03:50.48,0:03:52.20,Default,,0000,0000,0000,,completely overwhelm me so I didn't
Dialogue: 0,0:03:52.20,0:03:54.20,Default,,0000,0000,0000,,enter situations like literally I just
Dialogue: 0,0:03:54.20,0:03:57.80,Default,,0000,0000,0000,,didn't the more confidence you have
Dialogue: 0,0:03:57.80,0:04:00.00,Default,,0000,0000,0000,,about your ability to navigate these
Dialogue: 0,0:04:00.00,0:04:02.44,Default,,0000,0000,0000,,stressful situations the less scary life
Dialogue: 0,0:04:02.44,0:04:04.56,Default,,0000,0000,0000,,becomes and the more opportunities you
Dialogue: 0,0:04:04.56,0:04:06.56,Default,,0000,0000,0000,,have the second thing that you probably
Dialogue: 0,0:04:06.56,0:04:08.36,Default,,0000,0000,0000,,already know you should be doing but
Dialogue: 0,0:04:08.36,0:04:10.84,Default,,0000,0000,0000,,might be struggling to do is taking good
Dialogue: 0,0:04:10.84,0:04:13.68,Default,,0000,0000,0000,,care of your living space unless you are
Dialogue: 0,0:04:13.68,0:04:15.64,Default,,0000,0000,0000,,an absurdly wealthy person you are going
Dialogue: 0,0:04:15.64,0:04:17.88,Default,,0000,0000,0000,,to spend the vast majority of your life
Dialogue: 0,0:04:17.88,0:04:20.00,Default,,0000,0000,0000,,in two environments the place that you
Dialogue: 0,0:04:20.00,0:04:22.04,Default,,0000,0000,0000,,work and the place that you live now the
Dialogue: 0,0:04:22.04,0:04:23.52,Default,,0000,0000,0000,,place you live you might own your entire
Dialogue: 0,0:04:23.52,0:04:25.16,Default,,0000,0000,0000,,home you might rent you might have a
Dialogue: 0,0:04:25.16,0:04:27.04,Default,,0000,0000,0000,,room you might have a condo whatever you
Dialogue: 0,0:04:27.04,0:04:28.92,Default,,0000,0000,0000,,have you have an environment that you
Dialogue: 0,0:04:28.92,0:04:31.40,Default,,0000,0000,0000,,call home and so these two environments
Dialogue: 0,0:04:31.40,0:04:33.72,Default,,0000,0000,0000,,your work and your home they have a
Dialogue: 0,0:04:33.72,0:04:36.56,Default,,0000,0000,0000,,tremendous impact on your mental health
Dialogue: 0,0:04:36.56,0:04:38.52,Default,,0000,0000,0000,,if for no reason no other reason I
Dialogue: 0,0:04:38.52,0:04:40.76,Default,,0000,0000,0000,,should say than volume they're where you
Dialogue: 0,0:04:40.76,0:04:42.80,Default,,0000,0000,0000,,spend the majority of your time and so
Dialogue: 0,0:04:42.80,0:04:44.76,Default,,0000,0000,0000,,the way they look the way they feel the
Dialogue: 0,0:04:44.76,0:04:47.84,Default,,0000,0000,0000,,way they function is critical to your
Dialogue: 0,0:04:47.84,0:04:50.96,Default,,0000,0000,0000,,emotional well-being we know that the
Dialogue: 0,0:04:50.96,0:04:53.08,Default,,0000,0000,0000,,environments that you spend your time in
Dialogue: 0,0:04:53.08,0:04:56.20,Default,,0000,0000,0000,,have a huge impact on your mental health
Dialogue: 0,0:04:56.20,0:04:57.60,Default,,0000,0000,0000,,and basically what it comes down to for
Dialogue: 0,0:04:57.60,0:05:00.52,Default,,0000,0000,0000,,me my phrasing is if you're your home
Dialogue: 0,0:05:00.52,0:05:03.00,Default,,0000,0000,0000,,doesn't feel comfortable to you you
Dialogue: 0,0:05:03.00,0:05:05.36,Default,,0000,0000,0000,,basically never feel like your home it's
Dialogue: 0,0:05:05.36,0:05:07.40,Default,,0000,0000,0000,,like you don't have a home you don't
Dialogue: 0,0:05:07.40,0:05:10.12,Default,,0000,0000,0000,,have a space you have a home but what
Dialogue: 0,0:05:10.12,0:05:13.24,Default,,0000,0000,0000,,you don't have is a space in this world
Dialogue: 0,0:05:13.24,0:05:14.92,Default,,0000,0000,0000,,that feels right to you that's what
Dialogue: 0,0:05:14.92,0:05:17.24,Default,,0000,0000,0000,,you're missing and we all need that and
Dialogue: 0,0:05:17.24,0:05:19.72,Default,,0000,0000,0000,,I believe we all deserve that but you
Dialogue: 0,0:05:19.72,0:05:22.28,Default,,0000,0000,0000,,will not have one unless you make one
Dialogue: 0,0:05:22.28,0:05:24.40,Default,,0000,0000,0000,,you're the one that has to create and
Dialogue: 0,0:05:24.40,0:05:26.12,Default,,0000,0000,0000,,maintain it and I don't always like that
Dialogue: 0,0:05:26.12,0:05:28.24,Default,,0000,0000,0000,,either but I don't make the rules I just
Dialogue: 0,0:05:28.24,0:05:29.84,Default,,0000,0000,0000,,report on them and this is the way we
Dialogue: 0,0:05:29.84,0:05:32.28,Default,,0000,0000,0000,,work taking good care of your
Dialogue: 0,0:05:32.28,0:05:34.52,Default,,0000,0000,0000,,environment can be a very timec
Dialogue: 0,0:05:34.52,0:05:36.08,Default,,0000,0000,0000,,consuming task especially if you've
Dialogue: 0,0:05:36.08,0:05:38.72,Default,,0000,0000,0000,,neglected it for a long time but
Dialogue: 0,0:05:38.72,0:05:40.04,Default,,0000,0000,0000,,remember that you don't have to do it
Dialogue: 0,0:05:40.04,0:05:42.48,Default,,0000,0000,0000,,all at once right start small do a
Dialogue: 0,0:05:42.48,0:05:44.88,Default,,0000,0000,0000,,little bit each day and before you know
Dialogue: 0,0:05:44.88,0:05:46.84,Default,,0000,0000,0000,,it maybe your heart will have a home
Dialogue: 0,0:05:46.84,0:05:49.76,Default,,0000,0000,0000,,again and that's something that can be
Dialogue: 0,0:05:49.76,0:05:51.56,Default,,0000,0000,0000,,invaluable for our mental health
Dialogue: 0,0:05:51.56,0:05:53.44,Default,,0000,0000,0000,,Journeys the third thing you probably
Dialogue: 0,0:05:53.44,0:05:54.80,Default,,0000,0000,0000,,already know you should be doing but
Dialogue: 0,0:05:54.80,0:05:57.12,Default,,0000,0000,0000,,might be struggling to do is to actually
Dialogue: 0,0:05:57.12,0:05:59.64,Default,,0000,0000,0000,,Implement sleep hygiene techniques there
Dialogue: 0,0:05:59.64,0:06:02.08,Default,,0000,0000,0000,,there are two types of insomnia there's
Dialogue: 0,0:06:02.08,0:06:04.36,Default,,0000,0000,0000,,clinical insomnia and there's behavioral
Dialogue: 0,0:06:04.36,0:06:07.12,Default,,0000,0000,0000,,insomnia clinical insomnia is when for
Dialogue: 0,0:06:07.12,0:06:09.44,Default,,0000,0000,0000,,the most part you are doing things right
Dialogue: 0,0:06:09.44,0:06:11.88,Default,,0000,0000,0000,,your day is structured in a way that
Dialogue: 0,0:06:11.88,0:06:13.48,Default,,0000,0000,0000,,should allow you to fall asleep and stay
Dialogue: 0,0:06:13.48,0:06:15.24,Default,,0000,0000,0000,,asleep reasonably well but you are
Dialogue: 0,0:06:15.24,0:06:17.12,Default,,0000,0000,0000,,unable to do so and it takes hours to
Dialogue: 0,0:06:17.12,0:06:19.76,Default,,0000,0000,0000,,fall asleep behavioral insomnia is when
Dialogue: 0,0:06:19.76,0:06:22.20,Default,,0000,0000,0000,,you have a double shot at 300 p.m. you
Dialogue: 0,0:06:22.20,0:06:24.52,Default,,0000,0000,0000,,get into bed at 11:00 p.m. you scroll on
Dialogue: 0,0:06:24.52,0:06:26.16,Default,,0000,0000,0000,,your phone till midnight then you toss
Dialogue: 0,0:06:26.16,0:06:28.16,Default,,0000,0000,0000,,and turn until 3: in the morning in
Dialogue: 0,0:06:28.16,0:06:30.32,Default,,0000,0000,0000,,other words you have insomnia but it's
Dialogue: 0,0:06:30.32,0:06:32.16,Default,,0000,0000,0000,,because of choices you're making it's
Dialogue: 0,0:06:32.16,0:06:34.12,Default,,0000,0000,0000,,not because your brain doesn't know how
Dialogue: 0,0:06:34.12,0:06:35.56,Default,,0000,0000,0000,,to go to sleep it's because you're not
Dialogue: 0,0:06:35.56,0:06:37.44,Default,,0000,0000,0000,,letting it go to sleep and you've set up
Dialogue: 0,0:06:37.44,0:06:39.24,Default,,0000,0000,0000,,your life in a way that simply does not
Dialogue: 0,0:06:39.24,0:06:41.68,Default,,0000,0000,0000,,support sleep most people who struggle
Dialogue: 0,0:06:41.68,0:06:44.68,Default,,0000,0000,0000,,with sleep have behavioral insomnia not
Dialogue: 0,0:06:44.68,0:06:47.04,Default,,0000,0000,0000,,clinical insomnia clinical insomnia is
Dialogue: 0,0:06:47.04,0:06:48.92,Default,,0000,0000,0000,,actually relatively rare and it's
Dialogue: 0,0:06:48.92,0:06:51.28,Default,,0000,0000,0000,,usually a matter of lifestyle and habits
Dialogue: 0,0:06:51.28,0:06:53.88,Default,,0000,0000,0000,,that are primarily facilitating the the
Dialogue: 0,0:06:53.88,0:06:56.56,Default,,0000,0000,0000,,experience of insomnia so my question to
Dialogue: 0,0:06:56.56,0:06:59.76,Default,,0000,0000,0000,,you would be are you actually practicing
Dialogue: 0,0:06:59.76,0:07:02.52,Default,,0000,0000,0000,,sleep hygiene and and suffering clinical
Dialogue: 0,0:07:02.52,0:07:04.76,Default,,0000,0000,0000,,insomnia as a result or are you
Dialogue: 0,0:07:04.76,0:07:06.32,Default,,0000,0000,0000,,self-sabotaging and then complaining
Dialogue: 0,0:07:06.32,0:07:08.68,Default,,0000,0000,0000,,about it because not to put too fine a
Dialogue: 0,0:07:08.68,0:07:10.88,Default,,0000,0000,0000,,point on it but that's basically what
Dialogue: 0,0:07:10.88,0:07:13.52,Default,,0000,0000,0000,,behavioral insomnia is you are
Dialogue: 0,0:07:13.52,0:07:15.16,Default,,0000,0000,0000,,unintentionally I know I'm I'm
Dialogue: 0,0:07:15.16,0:07:17.44,Default,,0000,0000,0000,,oversimplifying things a little bit
Dialogue: 0,0:07:17.44,0:07:18.88,Default,,0000,0000,0000,,you're making it as difficult as
Dialogue: 0,0:07:18.88,0:07:20.64,Default,,0000,0000,0000,,possible for your brain to fall asleep
Dialogue: 0,0:07:20.64,0:07:22.12,Default,,0000,0000,0000,,and then being like brain why didn't you
Dialogue: 0,0:07:22.12,0:07:24.44,Default,,0000,0000,0000,,fall asleep I mean you're you're kind of
Dialogue: 0,0:07:24.44,0:07:26.36,Default,,0000,0000,0000,,gaslighting your sleep cycle in a sense
Dialogue: 0,0:07:26.36,0:07:27.68,Default,,0000,0000,0000,,it's a weird way to think of it I know
Dialogue: 0,0:07:27.68,0:07:29.56,Default,,0000,0000,0000,,but that's kind of what you're doing if
Dialogue: 0,0:07:29.56,0:07:31.84,Default,,0000,0000,0000,,you struggle with insomnia take a take a
Dialogue: 0,0:07:31.84,0:07:35.04,Default,,0000,0000,0000,,real honest inventory of your nighttime
Dialogue: 0,0:07:35.04,0:07:38.32,Default,,0000,0000,0000,,routine and ask yourself do I think it's
Dialogue: 0,0:07:38.32,0:07:40.36,Default,,0000,0000,0000,,reasonable that I should be able to fall
Dialogue: 0,0:07:40.36,0:07:42.64,Default,,0000,0000,0000,,asleep pretty quickly or am I basically
Dialogue: 0,0:07:42.64,0:07:44.04,Default,,0000,0000,0000,,taking everything I know about sleep
Dialogue: 0,0:07:44.04,0:07:45.56,Default,,0000,0000,0000,,throwing it out the window and thinking
Dialogue: 0,0:07:45.56,0:07:47.20,Default,,0000,0000,0000,,that's still going to work because it it
Dialogue: 0,0:07:47.20,0:07:49.44,Default,,0000,0000,0000,,won't you're you have a brain and you
Dialogue: 0,0:07:49.44,0:07:52.44,Default,,0000,0000,0000,,have a nervous system and we know a lot
Dialogue: 0,0:07:52.44,0:07:55.04,Default,,0000,0000,0000,,about how these factors affect our
Dialogue: 0,0:07:55.04,0:07:57.12,Default,,0000,0000,0000,,ability to fall asleep and stay asleep
Dialogue: 0,0:07:57.12,0:08:00.64,Default,,0000,0000,0000,,and so if sleep is not really a my
Dialogue: 0,0:08:00.64,0:08:01.72,Default,,0000,0000,0000,,it's just that most people aren't doing
Dialogue: 0,0:08:01.72,0:08:03.96,Default,,0000,0000,0000,,it right and and that's really what I
Dialogue: 0,0:08:03.96,0:08:05.00,Default,,0000,0000,0000,,want you to consider if you're
Dialogue: 0,0:08:05.00,0:08:06.96,Default,,0000,0000,0000,,struggling with insomnia am I am I doing
Dialogue: 0,0:08:06.96,0:08:08.68,Default,,0000,0000,0000,,it right or am I just gaslighting my own
Dialogue: 0,0:08:08.68,0:08:10.92,Default,,0000,0000,0000,,sleep cycle the fourth thing that you
Dialogue: 0,0:08:10.92,0:08:12.08,Default,,0000,0000,0000,,probably already know you should be
Dialogue: 0,0:08:12.08,0:08:14.00,Default,,0000,0000,0000,,doing but might be having trouble with
Dialogue: 0,0:08:14.00,0:08:16.64,Default,,0000,0000,0000,,is minimizing or eliminating drug and
Dialogue: 0,0:08:16.64,0:08:18.72,Default,,0000,0000,0000,,alcohol use now this one's a little bit
Dialogue: 0,0:08:18.72,0:08:21.04,Default,,0000,0000,0000,,different I know because this one is
Dialogue: 0,0:08:21.04,0:08:23.48,Default,,0000,0000,0000,,harder for a person to control directly
Dialogue: 0,0:08:23.48,0:08:24.80,Default,,0000,0000,0000,,than some of the other topics we're
Dialogue: 0,0:08:24.80,0:08:26.68,Default,,0000,0000,0000,,going to discuss here and I I believe me
Dialogue: 0,0:08:26.68,0:08:29.68,Default,,0000,0000,0000,,I am understanding of that most people
Dialogue: 0,0:08:29.68,0:08:31.20,Default,,0000,0000,0000,,who use drugs and alcohol use them
Dialogue: 0,0:08:31.20,0:08:33.16,Default,,0000,0000,0000,,because they want to feel anything other
Dialogue: 0,0:08:33.16,0:08:36.08,Default,,0000,0000,0000,,than what it is like to be themselves um
Dialogue: 0,0:08:36.08,0:08:37.68,Default,,0000,0000,0000,,and it seems like nothing could possibly
Dialogue: 0,0:08:37.68,0:08:39.28,Default,,0000,0000,0000,,worse than just waking up today and
Dialogue: 0,0:08:39.28,0:08:41.60,Default,,0000,0000,0000,,feeling like me and and frankly I know
Dialogue: 0,0:08:41.60,0:08:44.44,Default,,0000,0000,0000,,what that feeling is like substances put
Dialogue: 0,0:08:44.44,0:08:46.08,Default,,0000,0000,0000,,you on a physical and mental roller
Dialogue: 0,0:08:46.08,0:08:48.44,Default,,0000,0000,0000,,coaster though where instead of changing
Dialogue: 0,0:08:48.44,0:08:50.36,Default,,0000,0000,0000,,what it feels like to be you which is
Dialogue: 0,0:08:50.36,0:08:52.52,Default,,0000,0000,0000,,ultimately the reality that you are
Dialogue: 0,0:08:52.52,0:08:55.12,Default,,0000,0000,0000,,struggling with you are temporarily
Dialogue: 0,0:08:55.12,0:08:57.80,Default,,0000,0000,0000,,escaping what it feels like to be you
Dialogue: 0,0:08:57.80,0:09:00.24,Default,,0000,0000,0000,,and when the Escape wears up off you
Dialogue: 0,0:09:00.24,0:09:03.12,Default,,0000,0000,0000,,often feel even worse than before and
Dialogue: 0,0:09:03.12,0:09:05.40,Default,,0000,0000,0000,,therefore you feel an even stronger
Dialogue: 0,0:09:05.40,0:09:07.68,Default,,0000,0000,0000,,desire to escape from yourself which
Dialogue: 0,0:09:07.68,0:09:10.00,Default,,0000,0000,0000,,manifests as increased substance use and
Dialogue: 0,0:09:10.00,0:09:11.64,Default,,0000,0000,0000,,creates a downward spiral that the
Dialogue: 0,0:09:11.64,0:09:14.16,Default,,0000,0000,0000,,longer it goes on becomes harder and
Dialogue: 0,0:09:14.16,0:09:17.24,Default,,0000,0000,0000,,harder to extricate yourself from so if
Dialogue: 0,0:09:17.24,0:09:18.76,Default,,0000,0000,0000,,this is you I have a little bit of a
Dialogue: 0,0:09:18.76,0:09:20.32,Default,,0000,0000,0000,,different idea for you here because
Dialogue: 0,0:09:20.32,0:09:21.36,Default,,0000,0000,0000,,everything else in this video has been
Dialogue: 0,0:09:21.36,0:09:23.48,Default,,0000,0000,0000,,all about here's what you can do if
Dialogue: 0,0:09:23.48,0:09:24.88,Default,,0000,0000,0000,,you're struggling with drug and alcohol
Dialogue: 0,0:09:24.88,0:09:26.44,Default,,0000,0000,0000,,use and the pattern I just describ kind
Dialogue: 0,0:09:26.44,0:09:28.84,Default,,0000,0000,0000,,of sounds like you maybe it's time to
Dialogue: 0,0:09:28.84,0:09:31.04,Default,,0000,0000,0000,,admit that you cannot do this alone and
Dialogue: 0,0:09:31.04,0:09:32.24,Default,,0000,0000,0000,,that you need some help with this
Dialogue: 0,0:09:32.24,0:09:36.80,Default,,0000,0000,0000,,problem substance misuse is probably the
Dialogue: 0,0:09:36.80,0:09:39.00,Default,,0000,0000,0000,,hardest mental health condition to treat
Dialogue: 0,0:09:39.00,0:09:41.40,Default,,0000,0000,0000,,without support maybe tied with eating
Dialogue: 0,0:09:41.40,0:09:43.08,Default,,0000,0000,0000,,disorders because they're very similar
Dialogue: 0,0:09:43.08,0:09:44.84,Default,,0000,0000,0000,,neurologically and I think that's mainly
Dialogue: 0,0:09:44.84,0:09:47.80,Default,,0000,0000,0000,,because it's so easy to lie to yourself
Dialogue: 0,0:09:47.80,0:09:49.36,Default,,0000,0000,0000,,and you know most people aren't
Dialogue: 0,0:09:49.36,0:09:50.88,Default,,0000,0000,0000,,deceiving themselves about their
Dialogue: 0,0:09:50.88,0:09:52.64,Default,,0000,0000,0000,,depression or their anxiety so like well
Dialogue: 0,0:09:52.64,0:09:55.44,Default,,0000,0000,0000,,it's not that bad like usually you face
Dialogue: 0,0:09:55.44,0:09:56.80,Default,,0000,0000,0000,,those things pretty head on you're like
Dialogue: 0,0:09:56.80,0:09:58.60,Default,,0000,0000,0000,,no this is awful and I need help but
Dialogue: 0,0:09:58.60,0:10:00.20,Default,,0000,0000,0000,,when it comes to that produce a
Dialogue: 0,0:10:00.20,0:10:02.92,Default,,0000,0000,0000,,momentary sense of reward like eating
Dialogue: 0,0:10:02.92,0:10:05.48,Default,,0000,0000,0000,,disorders and substance misuse you tend
Dialogue: 0,0:10:05.48,0:10:08.36,Default,,0000,0000,0000,,to rationalize you tend to explain you
Dialogue: 0,0:10:08.36,0:10:10.08,Default,,0000,0000,0000,,tend to minimize you tend to make
Dialogue: 0,0:10:10.08,0:10:13.20,Default,,0000,0000,0000,,excuses and if you've had several
Dialogue: 0,0:10:13.20,0:10:15.36,Default,,0000,0000,0000,,unsuccessful attempts at changing those
Dialogue: 0,0:10:15.36,0:10:17.84,Default,,0000,0000,0000,,habits for yourself maybe it's time to
Dialogue: 0,0:10:17.84,0:10:20.00,Default,,0000,0000,0000,,stop putting so much pressure on
Dialogue: 0,0:10:20.00,0:10:22.36,Default,,0000,0000,0000,,yourself to accept some help and to
Dialogue: 0,0:10:22.36,0:10:24.24,Default,,0000,0000,0000,,accept some support in this domain there
Dialogue: 0,0:10:24.24,0:10:26.60,Default,,0000,0000,0000,,is no shame in that this is typically
Dialogue: 0,0:10:26.60,0:10:28.56,Default,,0000,0000,0000,,not a solo Endeavor and it might be time
Dialogue: 0,0:10:28.56,0:10:30.12,Default,,0000,0000,0000,,to think about asking for for help the
Dialogue: 0,0:10:30.12,0:10:31.36,Default,,0000,0000,0000,,fifth thing that you probably already
Dialogue: 0,0:10:31.36,0:10:32.52,Default,,0000,0000,0000,,know you should be doing but might be
Dialogue: 0,0:10:32.52,0:10:34.32,Default,,0000,0000,0000,,having a hard time doing is being
Dialogue: 0,0:10:34.32,0:10:36.20,Default,,0000,0000,0000,,Physically Active every day so I mean
Dialogue: 0,0:10:36.20,0:10:37.80,Default,,0000,0000,0000,,this one is no mystery right you
Dialogue: 0,0:10:37.80,0:10:39.36,Default,,0000,0000,0000,,probably had a million people tell you
Dialogue: 0,0:10:39.36,0:10:41.12,Default,,0000,0000,0000,,this already including your doctor every
Dialogue: 0,0:10:41.12,0:10:42.72,Default,,0000,0000,0000,,time you see them and every other
Dialogue: 0,0:10:42.72,0:10:44.68,Default,,0000,0000,0000,,Medical Professional you interact with
Dialogue: 0,0:10:44.68,0:10:45.92,Default,,0000,0000,0000,,you've probably heard it so many times
Dialogue: 0,0:10:45.92,0:10:47.24,Default,,0000,0000,0000,,that you're sick of hearing it and you
Dialogue: 0,0:10:47.24,0:10:49.52,Default,,0000,0000,0000,,have an innate automatic defensive
Dialogue: 0,0:10:49.52,0:10:51.32,Default,,0000,0000,0000,,response when someone says this to you
Dialogue: 0,0:10:51.32,0:10:52.72,Default,,0000,0000,0000,,so sorry about that because I probably
Dialogue: 0,0:10:52.72,0:10:55.32,Default,,0000,0000,0000,,just triggered it but here's the thing
Dialogue: 0,0:10:55.32,0:10:57.76,Default,,0000,0000,0000,,your brain needs blood your brain does
Dialogue: 0,0:10:57.76,0:11:00.76,Default,,0000,0000,0000,,not work very well if it does not have
Dialogue: 0,0:11:00.76,0:11:02.92,Default,,0000,0000,0000,,healthy accessible blood flow it's
Dialogue: 0,0:11:02.92,0:11:04.24,Default,,0000,0000,0000,,literally one of the resources your
Dialogue: 0,0:11:04.24,0:11:05.76,Default,,0000,0000,0000,,brain runs on it's like gasoline for
Dialogue: 0,0:11:05.76,0:11:08.28,Default,,0000,0000,0000,,your brain and most of us have very
Dialogue: 0,0:11:08.28,0:11:10.96,Default,,0000,0000,0000,,sedentary Lifestyles which negatively
Dialogue: 0,0:11:10.96,0:11:12.84,Default,,0000,0000,0000,,impact our cardiovascular health I mean
Dialogue: 0,0:11:12.84,0:11:14.56,Default,,0000,0000,0000,,that's that's just the way Society has
Dialogue: 0,0:11:14.56,0:11:16.36,Default,,0000,0000,0000,,it's not your fault that's the way
Dialogue: 0,0:11:16.36,0:11:19.16,Default,,0000,0000,0000,,Society has gone most jobs don't use our
Dialogue: 0,0:11:19.16,0:11:21.16,Default,,0000,0000,0000,,bodies if you have a very Physically
Dialogue: 0,0:11:21.16,0:11:22.60,Default,,0000,0000,0000,,Active job you probably don't need to
Dialogue: 0,0:11:22.60,0:11:23.60,Default,,0000,0000,0000,,worry about this because you are
Dialogue: 0,0:11:23.60,0:11:25.00,Default,,0000,0000,0000,,Physically Active every day it doesn't
Dialogue: 0,0:11:25.00,0:11:26.40,Default,,0000,0000,0000,,have to be extra right it doesn't have
Dialogue: 0,0:11:26.40,0:11:28.72,Default,,0000,0000,0000,,to be prescribed exercise if you get
Dialogue: 0,0:11:28.72,0:11:31.68,Default,,0000,0000,0000,,this in from your job or from your kids
Dialogue: 0,0:11:31.68,0:11:34.52,Default,,0000,0000,0000,,or whatever fine but if you're like me
Dialogue: 0,0:11:34.52,0:11:36.08,Default,,0000,0000,0000,,and you literally just sit on your butt
Dialogue: 0,0:11:36.08,0:11:38.60,Default,,0000,0000,0000,,for nine hours a day at work you need to
Dialogue: 0,0:11:38.60,0:11:41.56,Default,,0000,0000,0000,,add this in your predefined life doesn't
Dialogue: 0,0:11:41.56,0:11:45.08,Default,,0000,0000,0000,,have enough of it it's I'm not a fan of
Dialogue: 0,0:11:45.08,0:11:48.00,Default,,0000,0000,0000,,how Society has made us so sedentary but
Dialogue: 0,0:11:48.00,0:11:50.80,Default,,0000,0000,0000,,it is what it is since your brain needs
Dialogue: 0,0:11:50.80,0:11:53.36,Default,,0000,0000,0000,,blood to work right cardiovascular
Dialogue: 0,0:11:53.36,0:11:55.84,Default,,0000,0000,0000,,health is brain health if you constantly
Dialogue: 0,0:11:55.84,0:11:59.28,Default,,0000,0000,0000,,feel foggy forgetful distracted or Moody
Dialogue: 0,0:11:59.28,0:12:00.80,Default,,0000,0000,0000,,it might be because your brain doesn't
Dialogue: 0,0:12:00.80,0:12:02.64,Default,,0000,0000,0000,,have enough blood flow it might be
Dialogue: 0,0:12:02.64,0:12:03.84,Default,,0000,0000,0000,,because your brain doesn't have one of
Dialogue: 0,0:12:03.84,0:12:05.48,Default,,0000,0000,0000,,the resources that needs to keep your
Dialogue: 0,0:12:05.48,0:12:08.48,Default,,0000,0000,0000,,prefrontal cortex powered on because all
Dialogue: 0,0:12:08.48,0:12:11.04,Default,,0000,0000,0000,,the things that I just said live there
Dialogue: 0,0:12:11.04,0:12:13.44,Default,,0000,0000,0000,,and when your brain is lacking in any
Dialogue: 0,0:12:13.44,0:12:15.68,Default,,0000,0000,0000,,essential resource blood oxygen rest or
Dialogue: 0,0:12:15.68,0:12:18.52,Default,,0000,0000,0000,,caloric energy it enters a low power
Dialogue: 0,0:12:18.52,0:12:20.68,Default,,0000,0000,0000,,mode much like what's on your phone or
Dialogue: 0,0:12:20.68,0:12:23.00,Default,,0000,0000,0000,,your tablet or your laptop and certain
Dialogue: 0,0:12:23.00,0:12:24.88,Default,,0000,0000,0000,,processes don't work as well as they
Dialogue: 0,0:12:24.88,0:12:27.80,Default,,0000,0000,0000,,normally do the first part of the brain
Dialogue: 0,0:12:27.80,0:12:29.28,Default,,0000,0000,0000,,that takes the hit when we're low on
Dialogue: 0,0:12:29.28,0:12:31.64,Default,,0000,0000,0000,,resources is the prefrontal cortex it's
Dialogue: 0,0:12:31.64,0:12:33.44,Default,,0000,0000,0000,,executive functioning its emotion
Dialogue: 0,0:12:33.44,0:12:36.24,Default,,0000,0000,0000,,regulation it's social engagement so if
Dialogue: 0,0:12:36.24,0:12:37.72,Default,,0000,0000,0000,,those are things you're struggling with
Dialogue: 0,0:12:37.72,0:12:39.16,Default,,0000,0000,0000,,it's probably because your brain doesn't
Dialogue: 0,0:12:39.16,0:12:40.96,Default,,0000,0000,0000,,have all the resources it needs to do
Dialogue: 0,0:12:40.96,0:12:43.76,Default,,0000,0000,0000,,its job properly the one thing I always
Dialogue: 0,0:12:43.76,0:12:45.32,Default,,0000,0000,0000,,try to emphasize with physical activity
Dialogue: 0,0:12:45.32,0:12:48.32,Default,,0000,0000,0000,,too is like the way you do it really
Dialogue: 0,0:12:48.32,0:12:50.52,Default,,0000,0000,0000,,doesn't matter if you want to lift
Dialogue: 0,0:12:50.52,0:12:52.20,Default,,0000,0000,0000,,weights lift weights if you want to run
Dialogue: 0,0:12:52.20,0:12:53.60,Default,,0000,0000,0000,,run if you want to do team sports do
Dialogue: 0,0:12:53.60,0:12:55.92,Default,,0000,0000,0000,,team sports like if you hate some
Dialogue: 0,0:12:55.92,0:12:57.60,Default,,0000,0000,0000,,certain type of exercise don't do it
Dialogue: 0,0:12:57.60,0:12:59.76,Default,,0000,0000,0000,,it's not it's not huge
Dialogue: 0,0:12:59.76,0:13:02.36,Default,,0000,0000,0000,,critical how you do it it's just
Dialogue: 0,0:13:02.36,0:13:05.12,Default,,0000,0000,0000,,critical that you do it so find
Dialogue: 0,0:13:05.12,0:13:08.28,Default,,0000,0000,0000,,something that you either like ideally
Dialogue: 0,0:13:08.28,0:13:09.80,Default,,0000,0000,0000,,if there's nothing like literally
Dialogue: 0,0:13:09.80,0:13:11.16,Default,,0000,0000,0000,,nothing find the thing you hate the
Dialogue: 0,0:13:11.16,0:13:14.40,Default,,0000,0000,0000,,least it can be some weird obscure thing
Dialogue: 0,0:13:14.40,0:13:16.72,Default,,0000,0000,0000,,maybe you want to get into hobby horsing
Dialogue: 0,0:13:16.72,0:13:18.00,Default,,0000,0000,0000,,and if you don't know what that is you
Dialogue: 0,0:13:18.00,0:13:19.76,Default,,0000,0000,0000,,should look it up on social media it's a
Dialogue: 0,0:13:19.76,0:13:21.92,Default,,0000,0000,0000,,fascinating world if you do know what it
Dialogue: 0,0:13:21.92,0:13:23.88,Default,,0000,0000,0000,,is I appreciate the people who
Dialogue: 0,0:13:23.88,0:13:25.44,Default,,0000,0000,0000,,understand my obscure references because
Dialogue: 0,0:13:25.44,0:13:28.60,Default,,0000,0000,0000,,there are many of them just do something
Dialogue: 0,0:13:28.60,0:13:29.96,Default,,0000,0000,0000,,to get that that blood going to your
Dialogue: 0,0:13:29.96,0:13:32.92,Default,,0000,0000,0000,,brain you might be amazed how much it
Dialogue: 0,0:13:32.92,0:13:35.96,Default,,0000,0000,0000,,helps you really might be amazed the
Dialogue: 0,0:13:35.96,0:13:38.96,Default,,0000,0000,0000,,sixth and final thing that you probably
Dialogue: 0,0:13:38.96,0:13:40.92,Default,,0000,0000,0000,,asteris did this one probably know you
Dialogue: 0,0:13:40.92,0:13:42.80,Default,,0000,0000,0000,,should be doing but are probably having
Dialogue: 0,0:13:42.80,0:13:45.32,Default,,0000,0000,0000,,trouble doing is to stop beating
Dialogue: 0,0:13:45.32,0:13:47.56,Default,,0000,0000,0000,,yourself up about how long it is taking
Dialogue: 0,0:13:47.56,0:13:50.36,Default,,0000,0000,0000,,to get your life in order now I realize
Dialogue: 0,0:13:50.36,0:13:52.12,Default,,0000,0000,0000,,that you might have been doing that
Dialogue: 0,0:13:52.12,0:13:54.68,Default,,0000,0000,0000,,throughout this video already because as
Dialogue: 0,0:13:54.68,0:13:56.32,Default,,0000,0000,0000,,I'm saying things that you probably
Dialogue: 0,0:13:56.32,0:13:58.20,Default,,0000,0000,0000,,already knew you should be doing you
Dialogue: 0,0:13:58.20,0:13:59.40,Default,,0000,0000,0000,,might have been beating yourself up
Dialogue: 0,0:13:59.40,0:14:01.48,Default,,0000,0000,0000,,guilt tripping yourself shaming yourself
Dialogue: 0,0:14:01.48,0:14:04.44,Default,,0000,0000,0000,,and if you were knock it off right now
Dialogue: 0,0:14:04.44,0:14:06.88,Default,,0000,0000,0000,,sorry I had to say it that way but
Dialogue: 0,0:14:06.88,0:14:09.28,Default,,0000,0000,0000,,seriously you're not doing yourself any
Dialogue: 0,0:14:09.28,0:14:12.32,Default,,0000,0000,0000,,favors we all have enough pressure on us
Dialogue: 0,0:14:12.32,0:14:13.52,Default,,0000,0000,0000,,already probably more than enough
Dialogue: 0,0:14:13.52,0:14:15.08,Default,,0000,0000,0000,,pressure probably a maladaptive amount
Dialogue: 0,0:14:15.08,0:14:17.40,Default,,0000,0000,0000,,of pressure and changes hard our brains
Dialogue: 0,0:14:17.40,0:14:19.48,Default,,0000,0000,0000,,actively resist it because they're wired
Dialogue: 0,0:14:19.48,0:14:23.44,Default,,0000,0000,0000,,for homeostasis we associate familiarity
Dialogue: 0,0:14:23.44,0:14:25.88,Default,,0000,0000,0000,,with safety and with security and on a
Dialogue: 0,0:14:25.88,0:14:27.92,Default,,0000,0000,0000,,very basic survival level we fight back
Dialogue: 0,0:14:27.92,0:14:30.44,Default,,0000,0000,0000,,against our own attempts change putting
Dialogue: 0,0:14:30.44,0:14:32.76,Default,,0000,0000,0000,,too much pressure on yourself tends to
Dialogue: 0,0:14:32.76,0:14:35.64,Default,,0000,0000,0000,,keep you stuck so try patience and
Dialogue: 0,0:14:35.64,0:14:38.28,Default,,0000,0000,0000,,gentleness instead and see what happens
Dialogue: 0,0:14:38.28,0:14:41.72,Default,,0000,0000,0000,,it is amazing what people can do when
Dialogue: 0,0:14:41.72,0:14:43.76,Default,,0000,0000,0000,,they finally feel understood and are
Dialogue: 0,0:14:43.76,0:14:46.04,Default,,0000,0000,0000,,treated with respect and compassion and
Dialogue: 0,0:14:46.04,0:14:48.44,Default,,0000,0000,0000,,it is very possible that the person most
Dialogue: 0,0:14:48.44,0:14:49.92,Default,,0000,0000,0000,,standing in your way of feeling those
Dialogue: 0,0:14:49.92,0:14:51.72,Default,,0000,0000,0000,,things and experiencing those things is
Dialogue: 0,0:14:51.72,0:14:54.24,Default,,0000,0000,0000,,you