[Script Info]
Title: 
[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:00.24,0:00:03.00,Default,,0000,0000,0000,,mental health is not the mystery\Nthat it once was
Dialogue: 0,0:00:03.00,0:00:06.79,Default,,0000,0000,0000,,although there's a lot of things we \Ndon't know about how the brain works
Dialogue: 0,0:00:06.79,0:00:09.48,Default,,0000,0000,0000,,or why people feel certain things\Nor what makes it better,
Dialogue: 0,0:00:09.48,0:00:12.35,Default,,0000,0000,0000,,there also is a lot that we have \Nfigured out since the days
Dialogue: 0,0:00:12.35,0:00:16.41,Default,,0000,0000,0000,,of Sigmund Freud and Carl Jung\Nand those early pioneers of psychology.
Dialogue: 0,0:00:16.77,0:00:19.81,Default,,0000,0000,0000,,There are many things that we can\Ndefinitively say:
Dialogue: 0,0:00:19.81,0:00:24.37,Default,,0000,0000,0000,,"If you do this thing you will see\Nsome amount of improvement ."
Dialogue: 0,0:00:24.85,0:00:27.72,Default,,0000,0000,0000,,The problem is that a lot\Nof these proven strategies
Dialogue: 0,0:00:27.72,0:00:30.22,Default,,0000,0000,0000,,for improving mental health are difficult,
Dialogue: 0,0:00:30.22,0:00:32.67,Default,,0000,0000,0000,,uncomfortable or unpleasant to implement;
Dialogue: 0,0:00:33.02,0:00:37.54,Default,,0000,0000,0000,,and a trap I see people get sucked into\Nall the time is they keep looking
Dialogue: 0,0:00:37.54,0:00:40.93,Default,,0000,0000,0000,,for new solutions, new answers, new ideas,
Dialogue: 0,0:00:40.93,0:00:43.74,Default,,0000,0000,0000,,not because they don't have any solutions
Dialogue: 0,0:00:44.00,0:00:46.82,Default,,0000,0000,0000,,but because they don't like\Nthe solutions they have.
Dialogue: 0,0:00:46.92,0:00:50.17,Default,,0000,0000,0000,,They don't want to implement the things\Nthat they already know
Dialogue: 0,0:00:50.17,0:00:54.89,Default,,0000,0000,0000,,and so they spend hours and hours\Nreading books listening to podcasts
Dialogue: 0,0:00:54.89,0:01:00.32,Default,,0000,0000,0000,,watching YouTube videos to try to find\Nan easier faster or more convenient way
Dialogue: 0,0:01:00.32,0:01:03.68,Default,,0000,0000,0000,,to make the changes they already know\Nthey should be making.
Dialogue: 0,0:01:03.83,0:01:07.37,Default,,0000,0000,0000,,The thing about this is it's at best\Nthis is procrastination
Dialogue: 0,0:01:07.37,0:01:09.08,Default,,0000,0000,0000,,at worst it's avoidance.
Dialogue: 0,0:01:09.22,0:01:14.20,Default,,0000,0000,0000,,Sometimes we need to stop acquiring\Nnew information and focus
Dialogue: 0,0:01:14.20,0:01:17.05,Default,,0000,0000,0000,,on applying the information\Nwe already have.
Dialogue: 0,0:01:17.05,0:01:19.82,Default,,0000,0000,0000,,And rather than looking\Nfor that magic bullet, so to speak,
Dialogue: 0,0:01:19.82,0:01:24.61,Default,,0000,0000,0000,,work on creating a foundation\Ncombined with all of the things
Dialogue: 0,0:01:24.61,0:01:28.50,Default,,0000,0000,0000,,we already know are definitely going\Nto help us if we could get them going.
Dialogue: 0,0:01:28.80,0:01:32.60,Default,,0000,0000,0000,,When I hear somebody in therapy say:\N"I've tried everything",
Dialogue: 0,0:01:33.14,0:01:37.31,Default,,0000,0000,0000,,what they usually mean is:\NI've tried everything that I want to try".
Dialogue: 0,0:01:37.68,0:01:41.29,Default,,0000,0000,0000,,So that's why today instead of presenting\Na new concept,
Dialogue: 0,0:01:41.29,0:01:45.15,Default,,0000,0000,0000,,I'm going to review some things\Nthat you probably already know,
Dialogue: 0,0:01:45.49,0:01:51.12,Default,,0000,0000,0000,,but what I am hoping to do is maybe\Npresent them in a new or novel way
Dialogue: 0,0:01:51.12,0:01:55.41,Default,,0000,0000,0000,,that will make them feel more accessible,\Nmore attainable
Dialogue: 0,0:01:55.80,0:01:58.43,Default,,0000,0000,0000,,or more applicable\Nthan they previously did.
Dialogue: 0,0:01:59.24,0:02:01.88,Default,,0000,0000,0000,,So, without further ado\Nhere are seven things
Dialogue: 0,0:02:01.88,0:02:04.57,Default,,0000,0000,0000,,that you probably already know\Nyou should be doing
Dialogue: 0,0:02:04.84,0:02:07.32,Default,,0000,0000,0000,,but might be struggling to implement\Ninto your life.
Dialogue: 0,0:02:07.48,0:02:11.03,Default,,0000,0000,0000,,And the first is doing things\Nthat you are scared to do,
Dialogue: 0,0:02:11.03,0:02:14.10,Default,,0000,0000,0000,,in other words exposure therapy,\Nfacing your fears.
Dialogue: 0,0:02:14.52,0:02:19.55,Default,,0000,0000,0000,,Your comfort zone only grows\Nwhen you are not in it.
Dialogue: 0,0:02:19.88,0:02:23.12,Default,,0000,0000,0000,,This is critical for you to understand.
Dialogue: 0,0:02:23.12,0:02:27.93,Default,,0000,0000,0000,,And engaging in activities that cause you\Nanxiety or that cause you discomfort
Dialogue: 0,0:02:27.93,0:02:31.98,Default,,0000,0000,0000,,is a lot ... it's kind of like stretching\Nyour emotional range
Dialogue: 0,0:02:31.98,0:02:35.34,Default,,0000,0000,0000,,in the same way that something\Nlike yoga or calisthenics
Dialogue: 0,0:02:35.48,0:02:37.62,Default,,0000,0000,0000,,is like stretching your movement range.
Dialogue: 0,0:02:38.16,0:02:41.90,Default,,0000,0000,0000,,It doesn't necessarily feel great\Nwhile you are doing it.
Dialogue: 0,0:02:41.90,0:02:45.29,Default,,0000,0000,0000,,In fact it can often be an unpleasant\Nexperience while you're doing it.
Dialogue: 0,0:02:45.29,0:02:49.81,Default,,0000,0000,0000,,But if you do it regularly,\Nnavigating the world
Dialogue: 0,0:02:49.81,0:02:52.69,Default,,0000,0000,0000,,becomes more enjoyable and less painful.
Dialogue: 0,0:02:52.82,0:02:54.51,Default,,0000,0000,0000,,And you're less likely to get hurt:
Dialogue: 0,0:02:54.56,0:02:57.95,Default,,0000,0000,0000,,if you stretch regularly,\Nyou are less likely to hurt your body
Dialogue: 0,0:02:57.95,0:02:59.80,Default,,0000,0000,0000,,when you're out and about\Nmoving around
Dialogue: 0,0:02:59.80,0:03:03.47,Default,,0000,0000,0000,,and there's fewer situations that you're\Nunable to physically navigate, right?
Dialogue: 0,0:03:03.55,0:03:07.11,Default,,0000,0000,0000,,When you practice regular exposure therapy\Nand work on
Dialogue: 0,0:03:07.11,0:03:09.38,Default,,0000,0000,0000,,in a sort of a planned strategic manner
Dialogue: 0,0:03:09.38,0:03:13.65,Default,,0000,0000,0000,,facing, and hopefully eventually\Nconquering the things you are afraid of,
Dialogue: 0,0:03:13.65,0:03:16.54,Default,,0000,0000,0000,,the world starts to open up to you.
Dialogue: 0,0:03:16.54,0:03:21.34,Default,,0000,0000,0000,,It becomes more accessible and less scary\Nbecause there are fewer situations
Dialogue: 0,0:03:21.34,0:03:26.04,Default,,0000,0000,0000,,you can imagine that you would find\Nyourself in that overwhelm your anxiety.
Dialogue: 0,0:03:26.23,0:03:30.50,Default,,0000,0000,0000,,This is a huge part of why I used to be\Nso isolated when I was younger,
Dialogue: 0,0:03:30.50,0:03:33.75,Default,,0000,0000,0000,,it's because I was terrified of doing\Nliterally everything
Dialogue: 0,0:03:33.75,0:03:36.85,Default,,0000,0000,0000,,other than playing video games in my room,\Nto be honest with you.
Dialogue: 0,0:03:37.18,0:03:41.54,Default,,0000,0000,0000,,And so I avoided people I avoided\Nopportunity, I avoided school,
Dialogue: 0,0:03:41.54,0:03:45.72,Default,,0000,0000,0000,,I avoided work because I felt like\NI had so few skills
Dialogue: 0,0:03:45.72,0:03:48.77,Default,,0000,0000,0000,,and so little coping ability that\Nit was only a matter of time
Dialogue: 0,0:03:48.77,0:03:51.99,Default,,0000,0000,0000,,before I'd encounter a situation\Nthat would completely overwhelm me,
Dialogue: 0,0:03:51.99,0:03:54.67,Default,,0000,0000,0000,,so I didn't enter situations like\Nliterally I just didn't
Dialogue: 0,0:03:55.03,0:03:59.51,Default,,0000,0000,0000,,The more confidence you have\Nabout your ability to navigate
Dialogue: 0,0:03:59.51,0:04:02.92,Default,,0000,0000,0000,,these stressful situations\Nthe less scary life becomes
Dialogue: 0,0:04:02.92,0:04:04.98,Default,,0000,0000,0000,,and the more opportunities you have.
Dialogue: 0,0:04:04.98,0:04:08.16,Default,,0000,0000,0000,,The second thing that you probably\Nalready know you should be doing
Dialogue: 0,0:04:08.16,0:04:12.50,Default,,0000,0000,0000,,but might be struggling to do\Nis taking good care of your living space.
Dialogue: 0,0:04:12.50,0:04:16.05,Default,,0000,0000,0000,,Unless you are an absurdly wealthy person,\Nyou are going to spend
Dialogue: 0,0:04:16.05,0:04:19.09,Default,,0000,0000,0000,,the vast majority of your life\Nin two environments:
Dialogue: 0,0:04:19.21,0:04:21.92,Default,,0000,0000,0000,,the place that you work\Nand the place that you live. ////
Dialogue: 0,0:04:21.92,0:04:23.79,Default,,0000,0000,0000,,Now the place you live you might own\Nyour entire home, you might rent,
Dialogue: 0,0:04:23.79,0:04:25.16,Default,,0000,0000,0000,,you might have a room\Nyou might have a condo.
Dialogue: 0,0:04:27.04,0:04:28.92,Default,,0000,0000,0000,,Whatever you have you have\Nan environment that you call home.
Dialogue: 0,0:04:28.92,0:04:31.40,Default,,0000,0000,0000,,And so these two environments,\Nyour work and your home,
Dialogue: 0,0:04:31.40,0:04:33.72,Default,,0000,0000,0000,,they have a tremendous impact\Non your mental health
Dialogue: 0,0:04:36.56,0:04:38.52,Default,,0000,0000,0000,,if for no reason no other reason,\NI should say, than volume.
Dialogue: 0,0:04:38.52,0:04:40.76,Default,,0000,0000,0000,,They're where you spend\Nthe majority of your time
Dialogue: 0,0:04:42.80,0:04:44.76,Default,,0000,0000,0000,,and so the way they look,\Nthe way they feel, the way they function,
Dialogue: 0,0:04:44.76,0:04:47.84,Default,,0000,0000,0000,,is critical to your emotional well-being-
Dialogue: 0,0:04:47.84,0:04:50.96,Default,,0000,0000,0000,,We know that the environments\Nthat 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\Nfor me, my phrasing is,
Dialogue: 0,0:05:00.52,0:05:03.00,Default,,0000,0000,0000,,if you're your home doesn't feel\Ncomfortable to you,
Dialogue: 0,0:05:03.00,0:05:05.36,Default,,0000,0000,0000,,you basically never feel like your home,\Nit's like you don't have a home,
Dialogue: 0,0:05:07.40,0:05:10.12,Default,,0000,0000,0000,,you don't have a space: you have a home
Dialogue: 0,0:05:10.12,0:05:13.24,Default,,0000,0000,0000,,but what you don't have is a space\Nin this world that feels right to you:
Dialogue: 0,0:05:14.92,0:05:17.24,Default,,0000,0000,0000,,that's what you're missing\Nand we all need that
Dialogue: 0,0:05:17.24,0:05:19.72,Default,,0000,0000,0000,,and I believe we all deserve that.
Dialogue: 0,0:05:19.72,0:05:22.28,Default,,0000,0000,0000,,But you will not have one\Nunless 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\Nand maintain it;
Dialogue: 0,0:05:24.40,0:05:26.12,Default,,0000,0000,0000,,and I don't always like that either\Nbut I don't make the rules,
Dialogue: 0,0:05:28.24,0:05:29.84,Default,,0000,0000,0000,,I just report on them\Nand this is the way we work
Dialogue: 0,0:05:29.84,0:05:32.28,Default,,0000,0000,0000,,Taking good care of your environment\Ncan be a very time-consuming task
Dialogue: 0,0:05:34.52,0:05:36.08,Default,,0000,0000,0000,,especially if you've neglected it\Nfor a long time
Dialogue: 0,0:05:38.72,0:05:40.04,Default,,0000,0000,0000,,but remember that you don't have\Nto do it all at once, right?
Dialogue: 0,0:05:40.04,0:05:42.48,Default,,0000,0000,0000,,Start small do a little bit each day\Nand before you know
Dialogue: 0,0:05:44.88,0:05:46.84,Default,,0000,0000,0000,,it may be your heart will have a home again
Dialogue: 0,0:05:49.76,0:05:51.56,Default,,0000,0000,0000,,and that's something that can be\Ninvaluable for our mental health journey.
Dialogue: 0,0:05:51.56,0:05:53.44,Default,,0000,0000,0000,,The third thing you probably already know\Nyou should be doing
Dialogue: 0,0:05:53.44,0:05:54.80,Default,,0000,0000,0000,,but might be struggling to do
Dialogue: 0,0:05:54.80,0:05:57.12,Default,,0000,0000,0000,,is to actually Implement\Nsleep hygiene techniques.
Dialogue: 0,0:05:59.64,0:06:02.08,Default,,0000,0000,0000,,There are two types of insomnia:
Dialogue: 0,0:06:02.08,0:06:04.36,Default,,0000,0000,0000,,there's clinical insomnia and\Nthere's behavioral insomnia.
Dialogue: 0,0:06:04.36,0:06:07.12,Default,,0000,0000,0000,,Clinical insomnia is when for the most part
Dialogue: 0,0:06:07.12,0:06:09.44,Default,,0000,0000,0000,,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\Nshould allow you to fall asleep
Dialogue: 0,0:06:13.48,0:06:15.24,Default,,0000,0000,0000,,and stay asleep reasonably well\Nbut you are unable to do so
Dialogue: 0,0:06:15.24,0:06:17.12,Default,,0000,0000,0000,,and it takes hours to fall asleep.
Dialogue: 0,0:06:17.12,0:06:19.76,Default,,0000,0000,0000,,Behavioral insomnia is when\Nyou have a double shot at 300 p.m.,
Dialogue: 0,0:06:22.20,0:06:24.52,Default,,0000,0000,0000,,you get into bed at 11:00 p.m.,\Nyou scroll on your phone till midnight,
Dialogue: 0,0:06:26.16,0:06:28.16,Default,,0000,0000,0000,,then you toss and turn\Nuntil 3 in the morning.
Dialogue: 0,0:06:28.16,0:06:30.32,Default,,0000,0000,0000,,In other words, you have insomnia\Nbut it's because of choices you're making,
Dialogue: 0,0:06:32.16,0:06:34.12,Default,,0000,0000,0000,,it's not because your brain doesn't know\Nhow to go to sleep,
Dialogue: 0,0:06:34.12,0:06:35.56,Default,,0000,0000,0000,,it's because you're not letting it\Ngo to sleep
Dialogue: 0,0:06:37.44,0:06:39.24,Default,,0000,0000,0000,,and you've set up your life in a way\Nthat simply does not support sleep.
Dialogue: 0,0:06:39.24,0:06:41.68,Default,,0000,0000,0000,,Most people who struggle with sleep
Dialogue: 0,0:06:44.68,0:06:47.04,Default,,0000,0000,0000,,have behavioral insomnia,\Nnot clinical insomnia
Dialogue: 0,0:06:47.04,0:06:48.92,Default,,0000,0000,0000,,Clinical insomnia is actually\Nrelatively rare and it's usually a matter
Dialogue: 0,0:06:48.92,0:06:51.28,Default,,0000,0000,0000,,of lifestyle and habits\Nthat are primarily facilitating
Dialogue: 0,0:06:53.88,0:06:56.56,Default,,0000,0000,0000,,the experience of insomnia.
Dialogue: 0,0:06:56.56,0:06:59.76,Default,,0000,0000,0000,,So my question to you would be:
Dialogue: 0,0:06:59.76,0:07:01.52,Default,,0000,0000,0000,,"Are you actually practicing sleep hygiene
Dialogue: 0,0:07:01.52,0:07:02.52,Default,,0000,0000,0000,,and suffering clinical insomnia\Nas a result
Dialogue: 0,0:07:02.52,0:07:04.76,Default,,0000,0000,0000,,or are you self-sabotaging\Nand then complaining about it?"
Dialogue: 0,0:07:06.32,0:07:08.68,Default,,0000,0000,0000,,Because -- not to put\Ntoo fine a point on it --
Dialogue: 0,0:07:10.88,0:07:13.52,Default,,0000,0000,0000,,but that's basically what behavioral insomnia is:
Dialogue: 0,0:07:13.52,0:07:15.16,Default,,0000,0000,0000,,you are -- unintentionally I know, I'm\Noversimplifying 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 possible\Nfor your brain to fall asleep
Dialogue: 0,0:07:20.64,0:07:22.12,Default,,0000,0000,0000,,and then being, like:\N"Brain, why didn't you fall asleep?"
Dialogue: 0,0:07:22.12,0:07:24.44,Default,,0000,0000,0000,,I mean you're you're kind of gaslighting\Nyour 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,\Nbut that's kind of what you're doing.
Dialogue: 0,0:07:29.56,0:07:31.84,Default,,0000,0000,0000,,If you struggle with insomnia,\Ntake a real honest inventory
Dialogue: 0,0:07:35.04,0:07:38.32,Default,,0000,0000,0000,,of your nighttime routine\Nand ask yourself:
Dialogue: 0,0:07:38.32,0:07:40.36,Default,,0000,0000,0000,,"Do I think it's reasonable that I should\Nbe able to fall asleep pretty quickly
Dialogue: 0,0:07:42.64,0:07:44.04,Default,,0000,0000,0000,,or am I basically taking everything\NI know about sleep,
Dialogue: 0,0:07:44.04,0:07:45.56,Default,,0000,0000,0000,,throwing it out the window\Nand thinking that's still going to work?"
Dialogue: 0,0:07:47.20,0:07:49.44,Default,,0000,0000,0000,,Because it won't.
Dialogue: 0,0:07:49.44,0:07:52.44,Default,,0000,0000,0000,,You're -- you have a brain\Nand you have a nervous system
Dialogue: 0,0:07:52.44,0:07:55.04,Default,,0000,0000,0000,,and we know a lot about how these factors\Naffect our ability to fall asleep
Dialogue: 0,0:07:55.04,0:07:57.12,Default,,0000,0000,0000,,and stay asleep.
Dialogue: 0,0:07:57.12,0:08:00.64,Default,,0000,0000,0000,,And so sleep is not really a mystery,
Dialogue: 0,0:08:00.64,0:08:01.72,Default,,0000,0000,0000,,it's just that most people\Naren't doing it right and that's really
Dialogue: 0,0:08:01.72,0:08:03.96,Default,,0000,0000,0000,,what I want you to consider if you're\Nstruggling with insomnia:
Dialogue: 0,0:08:05.00,0:08:06.96,Default,,0000,0000,0000,,"Am I am I doing it right or am I just\Ngaslighting my own sleep cycle?"
Dialogue: 0,0:08:08.68,0:08:10.92,Default,,0000,0000,0000,,The fourth thing that you probably\Nalready know you should be doing
Dialogue: 0,0:08:12.08,0:08:14.00,Default,,0000,0000,0000,,but might be having trouble with
Dialogue: 0,0:08:14.00,0:08:16.64,Default,,0000,0000,0000,,is minimizing or eliminating\Ndrug and alcohol use
Dialogue: 0,0:08:16.64,0:08:18.72,Default,,0000,0000,0000,,Now this one's a little bit different,\NI know, because this one is harder
Dialogue: 0,0:08:21.04,0:08:23.48,Default,,0000,0000,0000,,for a person to control directly\Nthan some of the other topics
Dialogue: 0,0:08:24.80,0:08:26.68,Default,,0000,0000,0000,,we're going to discuss here and\Nbelieve me, I am understanding of that.
Dialogue: 0,0:08:26.68,0:08:29.68,Default,,0000,0000,0000,,Most people who use drugs and alcohol\Nuse them because they want to feel
Dialogue: 0,0:08:31.20,0:08:33.16,Default,,0000,0000,0000,,anything other than what it is like\Nto be themselves
Dialogue: 0,0:08:36.08,0:08:37.68,Default,,0000,0000,0000,,and it seems like nothing could possibly\Nworse than just waking up today
Dialogue: 0,0:08:39.28,0:08:41.60,Default,,0000,0000,0000,,and feeling like me -- and frankly I know\Nwhat that feeling is like.
Dialogue: 0,0:08:44.44,0:08:46.08,Default,,0000,0000,0000,,substances put you on a physical\Nand mental roller coaster though
Dialogue: 0,0:08:48.44,0:08:50.36,Default,,0000,0000,0000,,where instead of changing\Nwhat it feels like to be you,
Dialogue: 0,0:08:50.36,0:08:52.52,Default,,0000,0000,0000,,which is ultimately the reality\Nthat you are struggling with
Dialogue: 0,0:08:52.52,0:08:55.12,Default,,0000,0000,0000,,you are temporarily escaping\Nwhat 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\Nyou often feel even worse than before
Dialogue: 0,0:09:03.12,0:09:05.40,Default,,0000,0000,0000,,and therefore you feel an even stronger\Ndesire to escape from yourself,
Dialogue: 0,0:09:07.68,0:09:10.00,Default,,0000,0000,0000,,which manifests as increased substance use
Dialogue: 0,0:09:10.00,0:09:11.64,Default,,0000,0000,0000,,and creates a downward spiral that\Nthe longer it goes on
Dialogue: 0,0:09:14.16,0:09:17.24,Default,,0000,0000,0000,,becomes harder and harder\Nto extricate yourself from.
Dialogue: 0,0:09:17.24,0:09:18.76,Default,,0000,0000,0000,,So if this is you, and I have a little bit of a\Ndifferent idea for you here,
Dialogue: 0,0:09:20.32,0:09:21.36,Default,,0000,0000,0000,,because everything else in this video\Nhas been all about here's what you can do.
Dialogue: 0,0:09:23.48,0:09:24.88,Default,,0000,0000,0000,,if 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