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mental health is not the mystery
that it once was

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although there's a lot of things we 
don't know about how the brain works

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or why people feel certain things
or what makes it better,

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there also is a lot that we have 
figured out since the days

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of Sigmund Freud and Carl Jung
and those early pioneers of psychology.

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There are many things that we can
definitively say:

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"If you do this thing you will see
some amount of improvement ."

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The problem is that a lot
of these proven strategies

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for improving mental health are difficult,

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uncomfortable or unpleasant to implement;

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and a trap I see people get sucked into
all the time is they keep looking

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for new solutions, new answers, new ideas,

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not because they don't have any solutions

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but because they don't like
the solutions they have.

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They don't want to implement the things
that they already know

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and so they spend hours and hours
reading books listening to podcasts

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watching YouTube videos to try to find
an easier faster or more convenient way

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to make the changes they already know
they should be making.

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The thing about this is it's at best
this is procrastination

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at worst it's avoidance.

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Sometimes we need to stop acquiring
new information and focus

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on applying the information
we already have.

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And rather than looking
for that magic bullet, so to speak,

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work on creating a foundation
combined with all of the things

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we already know are definitely going
to help us if we could get them going.

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When I hear somebody in therapy say:
"I've tried everything",

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what they usually mean is:
I've tried everything that I want to try".

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So that's why today instead of presenting
a new concept,

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I'm going to review some things
that you probably already know,

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but what I am hoping to do is maybe
present them in a new or novel way

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that will make them feel more accessible,
more attainable

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or more applicable
than they previously did.

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So, without further ado
here are seven things

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that you probably already know
you should be doing

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but might be struggling to implement
into your life.

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And the first is doing things
that you are scared to do,

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in other words exposure therapy,
facing your fears.

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Your comfort zone only grows
when you are not in it.

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This is critical for you to understand.

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And engaging in activities that cause you
anxiety or that cause you discomfort

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is a lot ... it's kind of like stretching
your emotional range

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in the same way that something
like yoga or calisthenics

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is like stretching your movement range.

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It doesn't necessarily feel great
while you are doing it.

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In fact it can often be an unpleasant
experience while you're doing it.

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But if you do it regularly,
navigating the world

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becomes more enjoyable and less painful.

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And you're less likely to get hurt:

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if you stretch regularly,
you are less likely to hurt your body

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when you're out and about
moving around

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and there's fewer situations that you're
unable to physically navigate, right?

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When you practice regular exposure therapy
and work on

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in a sort of a planned strategic manner

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facing, and hopefully eventually
conquering the things you are afraid of,

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the world starts to open up to you. ////

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It becomes more accessible and less scary

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because there are fewer situations you

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can imagine that you would find yourself

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in that overwhelm your anxiety this is a

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huge part of why I used to be so

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isolated when I was younger it's because

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I was terrified of doing literally

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everything other than playing video

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games in my room to be honest with you

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and so I avoided people I avoided

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opportunity I avoided school I avoided

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work because I felt like I had so few

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skills and so little coping ability that

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it was only a matter of time before I'd

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encounter a situation that would

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completely overwhelm me so I didn't

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enter situations like literally I just

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didn't the more confidence you have

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about your ability to navigate these

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stressful situations the less scary life

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becomes and the more opportunities you

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have the second thing that you probably

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already know you should be doing but

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might be struggling to do is taking good

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care of your living space unless you are

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an absurdly wealthy person you are going

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to spend the vast majority of your life

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in two environments the place that you

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work and the place that you live now the

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place you live you might own your entire

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home you might rent you might have a

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room you might have a condo whatever you

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have you have an environment that you

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call home and so these two environments

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your work and your home they have a

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tremendous impact on your mental health

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if for no reason no other reason I

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should say than volume they're where you

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spend the majority of your time and so

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the way they look the way they feel the

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way they function is critical to your

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emotional well-being we know that the

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environments that you spend your time in

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have a huge impact on your mental health

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and basically what it comes down to for

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me my phrasing is if you're your home

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doesn't feel comfortable to you you

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basically never feel like your home it's

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like you don't have a home you don't

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have a space you have a home but what

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you don't have is a space in this world

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that feels right to you that's what

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you're missing and we all need that and

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I believe we all deserve that but you

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will not have one unless you make one

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you're the one that has to create and

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maintain it and I don't always like that

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either but I don't make the rules I just

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report on them and this is the way we

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work taking good care of your

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environment can be a very timec

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consuming task especially if you've

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neglected it for a long time but

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remember that you don't have to do it

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all at once right start small do a

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little bit each day and before you know

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it maybe your heart will have a home

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again and that's something that can be

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invaluable for our mental health

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Journeys the third thing you probably

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already know you should be doing but

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might be struggling to do is to actually

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Implement sleep hygiene techniques there

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there are two types of insomnia there's

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clinical insomnia and there's behavioral

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insomnia clinical insomnia is when for

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the most part you are doing things right

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your day is structured in a way that

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should allow you to fall asleep and stay

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asleep reasonably well but you are

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unable to do so and it takes hours to

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fall asleep behavioral insomnia is when

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you have a double shot at 300 p.m. you

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get into bed at 11:00 p.m. you scroll on

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your phone till midnight then you toss

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and turn until 3: in the morning in

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other words you have insomnia but it's

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because of choices you're making it's

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not because your brain doesn't know how

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to go to sleep it's because you're not

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letting it go to sleep and you've set up

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your life in a way that simply does not

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support sleep most people who struggle

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with sleep have behavioral insomnia not

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clinical insomnia clinical insomnia is

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actually relatively rare and it's

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usually a matter of lifestyle and habits

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that are primarily facilitating the the

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experience of insomnia so my question to

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you would be are you actually practicing

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sleep hygiene and and suffering clinical

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insomnia as a result or are you

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self-sabotaging and then complaining

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about it because not to put too fine a

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point on it but that's basically what

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behavioral insomnia is you are

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unintentionally I know I'm I'm

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oversimplifying things a little bit

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you're making it as difficult as

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possible for your brain to fall asleep

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and then being like brain why didn't you

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fall asleep I mean you're you're kind of

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gaslighting your sleep cycle in a sense

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it's a weird way to think of it I know

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but that's kind of what you're doing if

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you struggle with insomnia take a take a

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real honest inventory of your nighttime

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routine and ask yourself do I think it's

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reasonable that I should be able to fall

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asleep pretty quickly or am I basically

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taking everything I know about sleep

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throwing it out the window and thinking

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that's still going to work because it it

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won't you're you have a brain and you

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have a nervous system and we know a lot

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about how these factors affect our

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ability to fall asleep and stay asleep

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and so if sleep is not really a my

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it's just that most people aren't doing

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it right and and that's really what I

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want you to consider if you're

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struggling with insomnia am I am I doing

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it right or am I just gaslighting my own

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sleep cycle the fourth thing that you

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probably already know you should be

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doing but might be having trouble with

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is minimizing or eliminating drug and

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alcohol use now this one's a little bit

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different I know because this one is

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harder for a person to control directly

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than some of the other topics we're

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going to discuss here and I I believe me

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I am understanding of that most people

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who use drugs and alcohol use them

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because they want to feel anything other

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than what it is like to be themselves um

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and it seems like nothing could possibly

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worse than just waking up today and

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feeling like me and and frankly I know

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what that feeling is like substances put

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you on a physical and mental roller

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coaster though where instead of changing

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what it feels like to be you which is

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ultimately the reality that you are

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struggling with you are temporarily

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escaping what it feels like to be you

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and when the Escape wears up off you

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often feel even worse than before and

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therefore you feel an even stronger

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desire to escape from yourself which

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manifests as increased substance use and

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creates a downward spiral that the

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longer it goes on becomes harder and

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harder to extricate yourself from so if

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this is you I have a little bit of a

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different idea for you here because

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everything else in this video has been

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all about here's what you can do if

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you're struggling with drug and alcohol

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use and the pattern I just describ kind

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of sounds like you maybe it's time to

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admit that you cannot do this alone and

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that you need some help with this

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problem substance misuse is probably the

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hardest mental health condition to treat

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without support maybe tied with eating

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disorders because they're very similar

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neurologically and I think that's mainly

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because it's so easy to lie to yourself

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and you know most people aren't

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deceiving themselves about their

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depression or their anxiety so like well

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it's not that bad like usually you face

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those things pretty head on you're like

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no this is awful and I need help but

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when it comes to that produce a

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momentary sense of reward like eating

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disorders and substance misuse you tend

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to rationalize you tend to explain you

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tend to minimize you tend to make

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excuses and if you've had several

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unsuccessful attempts at changing those

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habits for yourself maybe it's time to

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stop putting so much pressure on

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yourself to accept some help and to

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accept some support in this domain there

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is no shame in that this is typically

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not a solo Endeavor and it might be time

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to think about asking for for help the

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fifth thing that you probably already

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know you should be doing but might be

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having a hard time doing is being

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Physically Active every day so I mean

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this one is no mystery right you

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probably had a million people tell you

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this already including your doctor every

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time you see them and every other

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Medical Professional you interact with

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you've probably heard it so many times

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that you're sick of hearing it and you

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have an innate automatic defensive

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response when someone says this to you

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so sorry about that because I probably

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just triggered it but here's the thing

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your brain needs blood your brain does

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not work very well if it does not have

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healthy accessible blood flow it's

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literally one of the resources your

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brain runs on it's like gasoline for

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your brain and most of us have very

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sedentary Lifestyles which negatively

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impact our cardiovascular health I mean

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that's that's just the way Society has

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it's not your fault that's the way

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Society has gone most jobs don't use our

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bodies if you have a very Physically

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Active job you probably don't need to

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worry about this because you are

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Physically Active every day it doesn't

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have to be extra right it doesn't have

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to be prescribed exercise if you get

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this in from your job or from your kids

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or whatever fine but if you're like me

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and you literally just sit on your butt

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for nine hours a day at work you need to

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add this in your predefined life doesn't

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have enough of it it's I'm not a fan of

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how Society has made us so sedentary but

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it is what it is since your brain needs

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blood to work right cardiovascular

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health is brain health if you constantly

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feel foggy forgetful distracted or Moody

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it might be because your brain doesn't

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have enough blood flow it might be

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because your brain doesn't have one of

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the resources that needs to keep your

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prefrontal cortex powered on because all

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the things that I just said live there

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and when your brain is lacking in any

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essential resource blood oxygen rest or

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caloric energy it enters a low power

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mode much like what's on your phone or

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your tablet or your laptop and certain

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processes don't work as well as they

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normally do the first part of the brain

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that takes the hit when we're low on

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resources is the prefrontal cortex it's

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executive functioning its emotion

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regulation it's social engagement so if

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those are things you're struggling with

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it's probably because your brain doesn't

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have all the resources it needs to do

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its job properly the one thing I always

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try to emphasize with physical activity

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too is like the way you do it really

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doesn't matter if you want to lift

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weights lift weights if you want to run

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run if you want to do team sports do

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team sports like if you hate some

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certain type of exercise don't do it

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it's not it's not huge

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critical how you do it it's just

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critical that you do it so find

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something that you either like ideally

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if there's nothing like literally

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nothing find the thing you hate the

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least it can be some weird obscure thing

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maybe you want to get into hobby horsing

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and if you don't know what that is you

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should look it up on social media it's a

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fascinating world if you do know what it

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is I appreciate the people who

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understand my obscure references because

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there are many of them just do something

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to get that that blood going to your

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brain you might be amazed how much it

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helps you really might be amazed the

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sixth and final thing that you probably

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asteris did this one probably know you

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should be doing but are probably having

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trouble doing is to stop beating

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yourself up about how long it is taking

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to get your life in order now I realize

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that you might have been doing that

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throughout this video already because as

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I'm saying things that you probably

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already knew you should be doing you

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might have been beating yourself up

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guilt tripping yourself shaming yourself

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and if you were knock it off right now

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sorry I had to say it that way but

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seriously you're not doing yourself any

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favors we all have enough pressure on us

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already probably more than enough

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pressure probably a maladaptive amount

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of pressure and changes hard our brains

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actively resist it because they're wired

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for homeostasis we associate familiarity

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with safety and with security and on a

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very basic survival level we fight back

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against our own attempts change putting

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too much pressure on yourself tends to

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keep you stuck so try patience and

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gentleness instead and see what happens

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it is amazing what people can do when

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they finally feel understood and are

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treated with respect and compassion and

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it is very possible that the person most

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standing in your way of feeling those

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things and experiencing those things is

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you