0:00:00.359,0:00:03.942 (playful mysterious music) 0:00:05.020,0:00:06.810 - Now that we understand stress 0:00:06.810,0:00:09.630 and how it can affect us and our lives, 0:00:09.630,0:00:10.720 let's learn more about 0:00:10.720,0:00:13.320 what's happening in our brain to cause it 0:00:13.320,0:00:16.570 and what, if any,[br]ramifications we may experience 0:00:16.570,0:00:18.930 as a result of long-term stress? 0:00:18.930,0:00:22.920 Did you know that stress was[br]first discussed by Hans Selye, 0:00:22.920,0:00:27.060 a medical student at Montreal[br]University in the 1920s? 0:00:27.060,0:00:28.660 I definitely didn't. 0:00:28.660,0:00:31.510 And it was so fascinating to learn about. 0:00:31.510,0:00:33.580 He noticed that all of his patients 0:00:33.580,0:00:35.840 in the hospital were strained 0:00:35.840,0:00:40.520 because of a nonspecific pressure[br]or quote unquote, stress. 0:00:40.520,0:00:43.750 And he spent years doing[br]research on this hypothesis 0:00:43.750,0:00:46.090 until he and his colleagues figured out 0:00:46.090,0:00:48.720 that there was actually a specific recipe 0:00:48.720,0:00:52.040 that creates stress and it's NUTS! 0:00:52.040,0:00:54.230 No, seriously, that's the acronym. 0:00:54.230,0:00:58.950 The recipe for stress is:[br]novelty, that's the N, 0:00:58.950,0:01:01.880 unpredictability, that's the U, 0:01:01.880,0:01:04.410 threat to the ego, T, 0:01:04.410,0:01:07.130 and sense of control, S. 0:01:07.130,0:01:08.360 It's NUTS. 0:01:08.360,0:01:10.410 So what this really means is that in order 0:01:10.410,0:01:12.590 for us to feel stressed, 0:01:12.590,0:01:15.910 we have to encounter something[br]we don't fully understand 0:01:15.910,0:01:17.610 or haven't done before. 0:01:17.610,0:01:21.180 And we aren't sure how it[br]works or how it will turn out 0:01:21.180,0:01:24.170 and we feel that the outcome[br]could harm our sense of self 0:01:24.170,0:01:25.420 or our confidence. 0:01:25.420,0:01:27.240 And we don't really feel 0:01:27.240,0:01:30.480 like we have complete[br]control over any of it. 0:01:30.480,0:01:32.870 Even just by talking[br]that through with you, 0:01:32.870,0:01:34.940 it's no wonder stress is so common. 0:01:34.940,0:01:37.180 I can think of many things in my life 0:01:37.180,0:01:39.300 that meet this recipe for stress. 0:01:39.300,0:01:40.980 I'm also interested to find out 0:01:40.980,0:01:43.600 where our stress response comes from. 0:01:43.600,0:01:46.420 Can it possibly be good for us? 0:01:46.420,0:01:50.350 And do we all experience[br]stress in the very same way? 0:01:50.350,0:01:53.030 Also, I'm curious if[br]stress is just a precursor 0:01:53.030,0:01:54.950 to burnout or anxiety, 0:01:54.950,0:01:57.270 or if it's simply a part of them. 0:01:57.270,0:01:59.220 I would also like to learn how we can heal 0:01:59.220,0:02:01.070 from the effects of stress. 0:02:01.070,0:02:03.940 And in order to answer[br]all of these questions, 0:02:03.940,0:02:06.320 we are gonna go on another field trip. 0:02:06.320,0:02:07.830 And this time, we are going 0:02:07.830,0:02:10.420 to The Missing Peace Center for Anxiety 0:02:10.420,0:02:14.560 where they treat all things[br]stress and anxiety-related. 0:02:14.560,0:02:16.830 And just as a reminder, this video series 0:02:16.830,0:02:19.293 is an educational project[br]sponsored by Google. 0:02:20.170,0:02:22.080 You guys, I am so excited to be here. 0:02:22.080,0:02:22.940 I'm excited to learn. 0:02:22.940,0:02:23.867 We're gonna learn all about stress 0:02:23.867,0:02:26.010 and the brain and the body. 0:02:26.010,0:02:27.410 Thank you so much for making time. 0:02:27.410,0:02:28.695 Tell us where we are! 0:02:28.695,0:02:29.528 - Ah! 0:02:29.528,0:02:30.580 Thank you first of all for coming. 0:02:30.580,0:02:31.413 - Of course! 0:02:31.413,0:02:34.130 - You are at The Missing[br]Peace Center for Anxiety. 0:02:34.130,0:02:35.730 I'm Laura Rhodes-Levin 0:02:36.584,0:02:37.917 and I'm so excited to have you here! 0:02:37.917,0:02:39.620 - And you created this wonderful place? 0:02:39.620,0:02:40.846 - I did. 0:02:40.846,0:02:41.830 This is my dream. 0:02:41.830,0:02:43.180 - I can't wait for you to show me around 0:02:43.180,0:02:45.220 and to learn all the wonderful[br]things you're doing here. 0:02:45.220,0:02:46.053 - Yes! 0:02:46.053,0:02:47.700 Come on along! 0:02:47.700,0:02:48.810 - [Kati] Oh, wow! 0:02:48.810,0:02:51.709 - So this is one of our[br]alpha stimulation rooms. 0:02:51.709,0:02:52.542 - Oh my god. 0:02:52.542,0:02:53.375 It's like my childhood bedroom 0:02:53.375,0:02:55.770 when you used to have all[br]those sticky glowing stars, 0:02:55.770,0:02:57.280 but way better. 0:02:57.280,0:03:02.280 - So alpha stim is for anxiety,[br]depression, and insomnia. 0:03:02.530,0:03:04.010 It's by prescription only 0:03:04.010,0:03:06.900 but we just use them here with the client. 0:03:06.900,0:03:10.760 And what they do is they put[br]a little thing on their ears. 0:03:10.760,0:03:12.950 When you're anxious or stressed out, 0:03:12.950,0:03:14.520 your brain's in beta. 0:03:14.520,0:03:16.280 It's a very fast wave.[br]- Okay. 0:03:16.280,0:03:18.760 - When you watch TV, you're in alpha 0:03:18.760,0:03:20.350 which is why you're like-- 0:03:20.350,0:03:23.180 - That's highly stimulated.[br]- I want pizza 0:03:23.180,0:03:24.070 'cause you're suggestible, right? 0:03:24.070,0:03:25.600 - Yeah.[br]- You actually 0:03:25.600,0:03:26.830 are suggestible. 0:03:26.830,0:03:28.190 - [Kati] Wow, I never thought about that. 0:03:28.190,0:03:29.080 - Right? 0:03:29.080,0:03:30.300 - So interesting. 0:03:30.300,0:03:33.230 - So the clients sit in here,[br]they put the alpha stim on, 0:03:33.230,0:03:35.560 and we have them listen[br]to a guided meditation 0:03:35.560,0:03:37.890 on whatever it is they're working on. 0:03:37.890,0:03:42.280 So if abuse, if they're working[br]on getting out their voice, 0:03:42.280,0:03:44.030 or in the case of high stress, 0:03:44.030,0:03:48.679 about loving yourself and[br]making yourself a priority, so. 0:03:48.679,0:03:50.770 - That's really cool.[br]- They do that in here. 0:03:50.770,0:03:52.790 - We have to see if I'm[br]in alpha or beta. (laughs) 0:03:52.790,0:03:53.623 - Okay. 0:03:53.623,0:03:55.820 You're in beta, I assure you. 0:03:55.820,0:03:58.860 And this is another[br]come-to-your-senses room. 0:03:58.860,0:04:00.200 - Oh wow! 0:04:00.200,0:04:01.573 Talk about a sandbox. 0:04:01.573,0:04:02.410 (Laura giggles) 0:04:02.410,0:04:04.270 This is so nice! 0:04:04.270,0:04:05.330 This is like Hawaii. 0:04:05.330,0:04:06.310 - It is! 0:04:06.310,0:04:07.610 You smell the coconut, 0:04:07.610,0:04:10.550 you listen to the waves, 0:04:10.550,0:04:13.660 you've got the movie[br]rolling of the sunset, 0:04:13.660,0:04:18.000 and they start to associate[br]work with less stress. 0:04:18.000,0:04:20.070 We can also incorporate the things 0:04:20.070,0:04:23.570 that make us feel good[br]into our work lives. 0:04:23.570,0:04:27.200 If you look at Richard[br]Branson's office somewhere, 0:04:27.200,0:04:30.730 his chair is a hammock[br]and it's out on a thing-- 0:04:30.730,0:04:32.070 - Super relaxed. 0:04:32.070,0:04:33.870 - I don't have a desk in my office 0:04:33.870,0:04:35.770 'cause I don't like sitting in a desk. 0:04:36.810,0:04:40.520 Every room you see, people[br]are in for about an hour. 0:04:40.520,0:04:42.180 There's a massage going on in here. 0:04:42.180,0:04:45.630 It's not just your regular massage therapy 0:04:45.630,0:04:47.960 because we hold trauma in our body, 0:04:47.960,0:04:50.730 we hold stresses in our[br]body, and we disconnect. 0:04:50.730,0:04:53.340 So if we have a headache, if we're hungry, 0:04:53.340,0:04:54.660 we're like, no, don't have time, 0:04:54.660,0:04:55.493 don't have time, don't have time. 0:04:55.493,0:04:56.630 - Yeah, gotta keep doing everything. 0:04:56.630,0:04:57.463 - Yeah! 0:04:57.463,0:04:59.260 And she'll press and she'll be like, 0:04:59.260,0:05:00.770 oh, this is kinda tight. 0:05:00.770,0:05:01.603 What's in there? 0:05:01.603,0:05:03.430 And people just start[br](sobs) I don't know why 0:05:03.430,0:05:05.870 I'm thinking of my uncle right now. 0:05:05.870,0:05:07.290 You know what I mean? 0:05:07.290,0:05:09.532 It's powerful, powerful, so. 0:05:09.532,0:05:11.630 - Powerful, yeah.[br]- Yeah. 0:05:11.630,0:05:12.930 Another neuro room. 0:05:12.930,0:05:13.763 - Okay. 0:05:15.230,0:05:17.010 - This is the art studio. 0:05:17.010,0:05:17.996 - How busy it is. 0:05:17.996,0:05:19.380 - And you don't have to be an artist. 0:05:19.380,0:05:22.860 So this lovely lady,[br]this is a the bird house, 0:05:22.860,0:05:25.000 and what you people see on the outside 0:05:25.000,0:05:26.930 is what they see on the outside and then 0:05:26.930,0:05:28.860 the inside represents your inside. 0:05:28.860,0:05:29.693 - Oh! 0:05:29.693,0:05:31.700 - So she's got sparkles on the inside. 0:05:31.700,0:05:34.200 The art therapist said,[br]"Why the black roof?" 0:05:34.200,0:05:36.007 and she said, "'Cause from now on, 0:05:36.007,0:05:39.760 "if anybody looks down on[br]me, they go into a void." 0:05:39.760,0:05:41.129 - Oh, I love that![br]- Right! 0:05:41.129,0:05:41.962 - [Kati] That really gave me goosebumps. 0:05:41.962,0:05:42.795 - I was just like no! 0:05:42.795,0:05:43.628 - Oh.[br]- Uh! 0:05:43.628,0:05:45.090 So I always have her. 0:05:45.090,0:05:47.880 Keith just went out because[br]I just love this one. 0:05:47.880,0:05:52.880 Neurofeedback is the real[br]science part of the center. 0:05:53.470,0:05:55.330 I don't know if you're[br]familiar with neurofeedback. 0:05:55.330,0:05:56.163 - I'm really not. 0:05:56.163,0:05:57.170 I'd love to hear more about it. 0:05:57.170,0:06:00.010 I've known of it happening[br]in clinics I worked at. 0:06:00.010,0:06:01.670 - Okay.[br]- But I haven't done it myself 0:06:01.670,0:06:03.560 and I don't understand it, really. 0:06:03.560,0:06:05.430 - It's so much easier to understand 0:06:05.430,0:06:07.223 than it seems like it is. 0:06:08.760,0:06:09.980 I call it The Men in Black 0:06:09.980,0:06:12.700 'cause it's used by NASA,[br]it's used by the Armed Forces. 0:06:12.700,0:06:14.670 - Wow![br]- It's used by sports teams. 0:06:14.670,0:06:16.270 'Cause when you're in your head, 0:06:16.270,0:06:18.360 you're not gonna make the shot. 0:06:18.360,0:06:21.300 So the way it started[br]is some neuroscientists 0:06:21.300,0:06:26.030 60 years ago thought, okay,[br]let me backtrack a little bit. 0:06:26.030,0:06:28.690 - Okay.[br]- Your brain is amazing. 0:06:28.690,0:06:31.760 Right now, if you have a cut on your leg, 0:06:31.760,0:06:34.760 your leg is sending up signals[br]through your nerve endings 0:06:34.760,0:06:37.340 to your brain, cut on[br]leg, and the brain goes, 0:06:37.340,0:06:41.210 okay do this, and it sends[br]those signals back down. 0:06:41.210,0:06:44.120 We're having a conversation,[br]you're not even aware of it. 0:06:44.120,0:06:47.480 It's sending signals to your[br]body for your circulation, 0:06:47.480,0:06:50.150 for your digestion, for your heart. 0:06:50.150,0:06:51.340 The brain's amazing 0:06:52.280,0:06:54.500 and it does it all through nerve endings. 0:06:54.500,0:06:57.930 So all the messages go[br]up into the spinal cord, 0:06:57.930,0:07:00.463 feed it to the brain,[br]messages get sent back down. 0:07:01.350,0:07:05.500 The irony is the brain itself[br]doesn't have nerve endings. 0:07:05.500,0:07:08.180 When they do brain surgery,[br]the person's awake. 0:07:08.180,0:07:09.763 - They're like if I poke here,[br]- I didn't know that. 0:07:09.763,0:07:11.330 - Does your legs still move? 0:07:11.330,0:07:12.163 - Yeah. 0:07:12.163,0:07:13.840 I've seen that on TV so yeah, I know. 0:07:13.840,0:07:16.300 I've watched the live, you[br]can see surgeries and stuff. 0:07:16.300,0:07:17.410 Interesting, okay.[br]- Right? 0:07:17.410,0:07:18.620 - Okay, so brains don't feel anything. 0:07:18.620,0:07:19.670 - Brains don't feel anything. 0:07:19.670,0:07:21.160 They don't have nerve endings, 0:07:21.160,0:07:25.060 so how can they see and hear themselves? 0:07:25.060,0:07:26.830 So these neuroscientists thought, 0:07:26.830,0:07:30.780 what if the brain could[br]hear itself and see itself? 0:07:30.780,0:07:31.960 Would it self-repair? 0:07:31.960,0:07:33.810 Would it fix itself? 0:07:33.810,0:07:37.350 So what we do is we take these electrodes. 0:07:37.350,0:07:39.160 Now here, if you wanna have a seat. 0:07:39.160,0:07:40.000 - Yeah![br]- Please do. 0:07:40.000,0:07:42.170 - Yeah, I'm very interested. 0:07:42.170,0:07:43.580 - So you know in EKG 0:07:43.580,0:07:45.860 where they put the stickers on your chest 0:07:45.860,0:07:47.540 and the pen goes up and down? 0:07:47.540,0:07:48.380 - Yeah. 0:07:48.380,0:07:51.200 - Those stickers aren't sending[br]anything into your chest. 0:07:51.200,0:07:52.033 - No, it's sending-- 0:07:52.033,0:07:53.460 - They're just reading[br]electrical activity. 0:07:53.460,0:07:55.370 So that's what we're doing with the brain. 0:07:55.370,0:07:56.203 - Oh, okay. 0:07:56.203,0:07:59.620 - And in the case of stress[br]and anxiety and trauma, 0:07:59.620,0:08:01.470 we're registering back 0:08:01.470,0:08:04.020 to you the amygdala, the limbic system, 0:08:04.020,0:08:07.180 the part of your brain[br]that's totally overwhelmed. 0:08:07.180,0:08:11.090 And what happens is that brain activity 0:08:11.090,0:08:13.870 gets turned in to fractal[br]images of your brain. 0:08:13.870,0:08:17.450 This is actually a fractal[br]image of my brain years ago. 0:08:17.450,0:08:19.450 - [Kati] Oh, when you[br]were super stressed out! 0:08:19.450,0:08:20.530 - Right! 0:08:20.530,0:08:21.820 - Well, I don't know, you told me. 0:08:21.820,0:08:23.230 So I'm cheating.[br]- Yes, yes totally! 0:08:23.230,0:08:24.820 Actually, it was a little bit after that. 0:08:24.820,0:08:25.653 - Okay. 0:08:26.630,0:08:27.780 - And you would sit. 0:08:27.780,0:08:28.670 - It's actually beautiful.[br]- With the electrodes 0:08:28.670,0:08:29.503 on your head. 0:08:29.503,0:08:30.336 I picked a good one. 0:08:30.336,0:08:31.900 There's uglier ones.[br]- I was like, it's beautiful. 0:08:31.900,0:08:32.910 - Thank you![br]- Looks like a work of art, 0:08:32.910,0:08:33.743 your brain. 0:08:34.740,0:08:35.573 - They all are! 0:08:35.573,0:08:37.520 So you would sit 0:08:37.520,0:08:40.020 and you would watch fractal[br]images of your brain 0:08:40.020,0:08:42.260 and your brain would be[br]looking in a mirror and going, 0:08:42.260,0:08:45.920 oh my god, why am I acting[br]like I'm running from a lion? 0:08:45.920,0:08:47.230 There's no lions in here! 0:08:47.230,0:08:50.460 Okay, I need to calm down. 0:08:50.460,0:08:53.110 And it's very cool for five minutes 0:08:53.110,0:08:56.220 and then it's just bad[br]spirograph meets Pink Floyd. 0:08:56.220,0:08:57.780 - Oh, okay.[br]- You're so bored. 0:08:57.780,0:08:58.613 - Yeah. 0:08:58.613,0:09:01.160 - So they've really[br]improved the technology now 0:09:01.160,0:09:02.910 and now we just pop in a movie like. 0:09:02.910,0:09:03.869 - Oh yeah.[br]- Bachelor? 0:09:03.869,0:09:04.702 - Yeah, it's something.[br]- You don't really want 0:09:04.702,0:09:06.030 a bachelor or anything.[br]- Exactly! 0:09:06.030,0:09:09.370 So that gets put into the monitor. 0:09:09.370,0:09:12.910 So your mind and your brain are different. 0:09:12.910,0:09:15.240 So your mind gets bored with that 0:09:15.240,0:09:16.840 but your mind doesn't get bored 0:09:16.840,0:09:19.150 watching a movie that you like. 0:09:19.150,0:09:20.950 So your mind is watching the movie. 0:09:20.950,0:09:24.230 Now, the movie is gonna look[br]the way it normally looks 0:09:24.230,0:09:27.570 but it sort of shrinks[br]and does this fading. 0:09:27.570,0:09:29.820 - Wow! Interesting.[br]- It's that brain activity 0:09:29.820,0:09:31.840 incorporated into the movie. 0:09:31.840,0:09:32.673 - Wow! 0:09:32.673,0:09:34.420 - So while you're watching the movie, 0:09:34.420,0:09:37.517 the brain's going, oh my[br]god, my hairs are (mumbling). 0:09:38.930,0:09:40.310 It fixes itself. 0:09:40.310,0:09:41.470 - Wow![br]- Okay? 0:09:41.470,0:09:42.730 But it's not a quick fix. 0:09:42.730,0:09:46.160 So if you think of that[br]dis-regulated brain wave 0:09:46.160,0:09:48.710 as grass standing straight up in the air, 0:09:48.710,0:09:51.430 when you step on grass, it goes flat. 0:09:51.430,0:09:55.070 But when you move your[br]foot, it slowly pops back up 0:09:55.070,0:09:58.370 but if you keep walking[br]on it over and over, 0:09:58.370,0:10:01.630 you create a new pathway and[br]that's what we're doing here. 0:10:01.630,0:10:03.360 So with each session, 0:10:03.360,0:10:05.900 we're bringing that dis-regulation down, 0:10:05.900,0:10:07.680 bringing it down, bringing it down, 0:10:07.680,0:10:10.970 until you don't need the[br]computer to do it anymore. 0:10:10.970,0:10:12.640 Your brain is in a healthy state. 0:10:12.640,0:10:17.180 And if you think about it,[br]the way are today socially, 0:10:17.180,0:10:19.710 I know we're all modern on[br]our hover boards and stuff, 0:10:19.710,0:10:22.250 but we're still primitive. 0:10:22.250,0:10:26.290 So much so that we have to invent a gym 0:10:26.290,0:10:28.320 because we don't chase mammoth anymore. 0:10:28.320,0:10:29.610 - No.[br]- We're not climbing 0:10:29.610,0:10:30.900 the steeps for lavender. 0:10:30.900,0:10:32.540 - [Kati] Yeah, our lives aren't as active. 0:10:32.540,0:10:33.480 - Right? 0:10:33.480,0:10:36.710 So we have to create false environments 0:10:36.710,0:10:40.150 to keep our muscles in shape. 0:10:40.150,0:10:44.230 Our brains right now with[br]social media, with work, 0:10:44.230,0:10:46.680 with phones, with even driving 0:10:46.680,0:10:50.950 at 60 miles an hour or[br]70 down the freeway, 0:10:50.950,0:10:53.580 your brain is in a fight or flight state 0:10:53.580,0:10:54.870 the whole entire time 0:10:54.870,0:10:58.330 because when someone[br]comes in, you're ready. 0:10:58.330,0:11:02.350 So our brains, our limbic[br]systems get so overwhelmed. 0:11:02.350,0:11:04.200 And just like we need a gym, 0:11:04.200,0:11:05.920 we need something for our brain 0:11:05.920,0:11:10.640 to help regulate and keep[br]our brains calm and in shape. 0:11:10.640,0:11:12.140 - So when you get your feedback 0:11:12.140,0:11:15.960 from those different nodes or whatever, 0:11:15.960,0:11:18.620 then is it just like how many sessions? 0:11:18.620,0:11:19.870 Is it a slow process? 0:11:19.870,0:11:23.130 I have to sit down and we just[br]wait 'til we see a change? 0:11:23.130,0:11:25.090 - No, its really self-report. 0:11:25.090,0:11:26.840 - Oh, okay![br]- People start to feel better. 0:11:26.840,0:11:30.010 After the first session,[br]you feel a little tired, 0:11:30.010,0:11:30.910 a little relaxed. 0:11:30.910,0:11:33.550 Some people say they feel like[br]they've had a glass of wine. 0:11:33.550,0:11:36.900 And then within an hour or[br]two, it kinda goes away. 0:11:36.900,0:11:37.733 - [Kati] Okay. 0:11:37.733,0:11:39.270 - But then that feeling stays with you 0:11:39.270,0:11:41.270 for longer and longer. 0:11:41.270,0:11:42.960 When I first got trained doing this, 0:11:42.960,0:11:45.003 I was told about 20 sessions. 0:11:46.040,0:11:46.920 I don't know. 0:11:46.920,0:11:49.190 I think it takes way more.[br]- Okay. 0:11:49.190,0:11:52.410 - We're looking at 60, 80[br]sessions because don't forget, 0:11:52.410,0:11:56.490 once the body gets relaxed,[br]the brain is great, 0:11:56.490,0:11:58.780 it'll fix whatever it wants to, 0:11:58.780,0:12:00.873 not what we tell it to always. 0:12:01.730,0:12:04.990 So now, you can work on peak performance. 0:12:04.990,0:12:06.740 You can go to the gym to lose five pounds 0:12:06.740,0:12:08.210 or you can bulk up. 0:12:08.210,0:12:11.460 So you can get your brain[br]into a healthy state. 0:12:11.460,0:12:13.900 I've had guys come in to[br]improve their golf game. 0:12:13.900,0:12:14.733 - [Kati] Oh interesting, yeah! 0:12:14.733,0:12:17.360 - So the longer you stay with it, 0:12:17.360,0:12:19.200 the healthier your brain gets. 0:12:19.200,0:12:21.510 And then there's a point[br]where you really are done. 0:12:21.510,0:12:22.343 - Okay. 0:12:22.343,0:12:24.380 There's something different[br]for everybody, I would presume. 0:12:24.380,0:12:25.213 Just everything, yeah.[br]- Everybody. 0:12:25.213,0:12:27.270 With kids, it's much faster. 0:12:27.270,0:12:28.370 - [Kati] Of course. 0:12:28.370,0:12:30.770 - But then that's where the[br]short-term tools come in. 0:12:30.770,0:12:34.470 So for later on down the[br]line something happens, 0:12:34.470,0:12:37.220 a flood, a rain, a divorce, something, 0:12:37.220,0:12:41.170 now those short-term tools,[br]you can relax yourself. 0:12:41.170,0:12:43.970 And some people come in for a tune up now. 0:12:43.970,0:12:47.080 Give me sessions for a month[br]and I'll be back on my. 0:12:47.080,0:12:48.760 - Hmm, very interesting! 0:12:48.760,0:12:49.800 - Yeah.[br]- That's cool! 0:12:49.800,0:12:50.714 - This is what started all of it. 0:12:50.714,0:12:52.190 - [Kati] It's a gym for your brain. 0:12:52.190,0:12:53.810 - It really is, it is! 0:12:53.810,0:12:55.690 I call the place a spa for your brain. 0:12:55.690,0:12:57.827 - It is, it's really cool though. 0:12:57.827,0:12:59.080 I would assume that 20 sessions 0:12:59.080,0:13:00.100 is kind of where you start 0:13:00.100,0:13:03.250 to not be as asymptomatic as you were. 0:13:03.250,0:13:04.083 - Absolutely. 0:13:04.083,0:13:05.690 - And then it's almost like if we start, 0:13:05.690,0:13:08.820 let's say I'm gonna start[br]running, heaven help me, 0:13:08.820,0:13:11.190 I start and I run for a minute, 0:13:11.190,0:13:13.540 I'm like, (panting) and then[br]I start running for three, 0:13:13.540,0:13:14.650 and then I kinda start, 0:13:14.650,0:13:15.483 it's not as hard anymore.[br]- Exactly. 0:13:15.483,0:13:17.300 - I get more used to it in[br]the same way that my brain 0:13:17.300,0:13:19.337 would kinda get more used to[br]it to those notes, I feel-- 0:13:19.337,0:13:20.390 - And by 10 sessions, 0:13:20.390,0:13:23.880 you're definitely noticing[br]a substantial change. 0:13:23.880,0:13:25.170 - Do people around you tend to notice 0:13:25.170,0:13:27.440 if you have more joy, light in your face? 0:13:27.440,0:13:28.273 - Yeah! 0:13:28.273,0:13:29.106 - [Kati] They're like, what'd you do? 0:13:29.106,0:13:30.026 Something's different! 0:13:30.026,0:13:30.859 - Mm-hmm. 0:13:30.859,0:13:31.790 And that happens with teenagers, 0:13:31.790,0:13:33.730 especially teenage boys that are like, 0:13:33.730,0:13:35.180 so how are you feeling? 0:13:35.180,0:13:36.013 How are you doing? 0:13:36.013,0:13:37.470 I don't know, same. 0:13:37.470,0:13:38.303 And the mom's like, 0:13:38.303,0:13:40.378 no, he's much better.[br]- He's so much better. 0:13:40.378,0:13:41.250 - He's much better. 0:13:41.250,0:13:42.560 Right?[br]- Of course. 0:13:42.560,0:13:45.253 What prompted you to start this? 0:13:47.000,0:13:49.760 - It kind of evolved on its own. 0:13:49.760,0:13:52.300 I started years ago in meditation 0:13:52.300,0:13:54.870 and then I was teaching[br]meditation someplace 0:13:54.870,0:13:57.160 and they said, "We want you[br]to learn neurofeedback." 0:13:57.160,0:14:00.130 Neurofeedback was mind-blowing, literally. 0:14:00.130,0:14:02.260 - Yes, literally. 0:14:02.260,0:14:03.141 - Right? 0:14:03.141,0:14:03.974 (both laughs) 0:14:03.974,0:14:06.440 And so I started becoming[br]a neurofeedback therapist 0:14:06.440,0:14:07.630 and then people were saying, 0:14:07.630,0:14:09.530 why aren't you my real therapist? 0:14:09.530,0:14:12.880 I'm like, I'm in my 40s, yeah, sure! 0:14:12.880,0:14:14.120 And I went back to school. 0:14:14.120,0:14:15.330 - Oh wow, yeah! 0:14:15.330,0:14:17.040 Gathered those 3,000 hours! 0:14:17.040,0:14:18.500 - Yeah.[br]- Bless your heart! 0:14:18.500,0:14:19.600 - Right? 0:14:19.600,0:14:21.441 And still doing the[br]neurofeedback practice. 0:14:21.441,0:14:22.960 - Wow! 0:14:22.960,0:14:24.277 - And school and. 0:14:25.800,0:14:28.260 I feel like I'm a really good therapist 0:14:28.260,0:14:31.783 but it takes more than flour[br]to make a cake, I was saying. 0:14:32.750,0:14:35.790 I found that my clients need other things. 0:14:35.790,0:14:38.790 They need to get in touch[br]with their sense of smell. 0:14:38.790,0:14:40.710 They need to get in[br]touch with their bodies. 0:14:40.710,0:14:42.020 When they're working their art, 0:14:42.020,0:14:44.600 they're accessing a different[br]part of their brain. 0:14:44.600,0:14:49.600 So as anxiety and PTSD and[br]trauma became my focus, 0:14:53.260,0:14:56.470 the more I can help and the more I learn, 0:14:56.470,0:14:58.900 the more I wanna offer to people. 0:14:58.900,0:15:00.890 - Yeah, and it's nice that[br]it's in the same facility 0:15:00.890,0:15:03.800 because I know personally in my practice, 0:15:03.800,0:15:07.230 I refer everything out[br]or it's like homework 0:15:07.230,0:15:08.750 which will be great if I can be like, 0:15:08.750,0:15:12.110 okay so next, we will put you[br]down here for this exercise, 0:15:12.110,0:15:14.470 I want you to do this breathing class, 0:15:14.470,0:15:17.540 and then I'd like you[br]to do this art class, 0:15:17.540,0:15:19.220 kinda art therapy. 0:15:19.220,0:15:20.470 It'd be nice to have it all 0:15:20.470,0:15:23.650 so it'd be my colleagues[br]within the same suite 0:15:23.650,0:15:27.130 versus me having to try[br]to find it for them online 0:15:27.130,0:15:28.010 or you know what I mean? 0:15:28.010,0:15:30.340 It's just a much more laborious process 0:15:30.340,0:15:31.870 when it's not just out the door. 0:15:31.870,0:15:34.870 - It is and a lot of the stuff we do here, 0:15:34.870,0:15:38.230 I think people are reluctant about. 0:15:38.230,0:15:40.517 Well, nobody's reluctant[br]about the message but-- 0:15:40.517,0:15:42.519 - Of course![br]- It's art therapy, right? 0:15:42.519,0:15:45.380 I don't know, when you're breeding them in 0:15:45.380,0:15:46.870 and you're saying this is your program, 0:15:46.870,0:15:48.260 this is what you're gonna be doing, 0:15:48.260,0:15:53.060 no one with anxiety wants[br]to do a group therapy. 0:15:53.060,0:15:54.220 - Oh, of course, not! 0:15:54.220,0:15:57.440 No, the funniest, this is[br]a joke I laugh about myself 0:15:57.440,0:15:58.680 is one of the first groups 0:15:58.680,0:16:00.670 that tried to run with[br]a girlfriend of mine 0:16:00.670,0:16:03.540 was social anxiety group for teenage girls 0:16:04.480,0:16:08.680 and it didn't go well and[br]we had three people show up 0:16:08.680,0:16:12.010 out of 15's parents who had RSVPd them 0:16:12.010,0:16:13.510 and they slowly got more comfortable 0:16:13.510,0:16:15.910 but I think they made it up to four total 0:16:15.910,0:16:18.020 and it was helpful at the end, 0:16:18.020,0:16:21.910 but it took 'em four or[br]five weeks just to warm up. 0:16:21.910,0:16:23.250 - Oh and that's what's nice 0:16:23.250,0:16:25.400 about having a group that's been around, 0:16:25.400,0:16:27.210 'cause even when new people come into it 0:16:27.210,0:16:28.370 and they have that like 0:16:28.370,0:16:31.320 please launch me from[br]this chair right now. 0:16:31.320,0:16:33.210 - I wanna disappear.[br]- Right. 0:16:33.210,0:16:35.490 They get the assurance[br]from people who say, 0:16:35.490,0:16:38.130 I know exactly how you feel 0:16:38.130,0:16:40.970 and they bond so well that actually 0:16:40.970,0:16:43.540 when we had to close for the fires. 0:16:43.540,0:16:44.620 - Oh yeah! 0:16:44.620,0:16:46.590 - My groups met outside of here. 0:16:46.590,0:16:47.423 They were like-- 0:16:47.423,0:16:48.256 - Oh, cute![br]- We got together 0:16:48.256,0:16:50.590 because we just wanted to talk 0:16:50.590,0:16:51.980 and we couldn't come to the center. 0:16:51.980,0:16:53.810 I'm like, great![br]- That's wonderful! 0:16:53.810,0:16:55.650 - Yeah![br]- Yeah, how cool! 0:16:55.650,0:16:59.910 - So when you have it all[br]here, instead of referring, 0:16:59.910,0:17:02.060 you're just like, okay,[br]this is what you're doing, 0:17:02.060,0:17:06.680 you've trusted me, and then[br]they can see the benefit of it. 0:17:06.680,0:17:07.560 - No, it's wonderful. 0:17:07.560,0:17:09.830 It's a beautiful facility.[br]- Thank you. 0:17:09.830,0:17:13.600 - So we're here today to[br]talk about stress obviously. 0:17:13.600,0:17:15.593 How would you define stress? 0:17:16.640,0:17:17.473 - Okay. 0:17:17.473,0:17:19.160 - I know it's tricky but it's okay, 0:17:19.160,0:17:20.430 just put you on the spot. 0:17:20.430,0:17:21.790 - It's hard to take it. 0:17:21.790,0:17:22.880 I won't get stressed. 0:17:22.880,0:17:23.713 - Okay, perfect! 0:17:23.713,0:17:24.614 Perfect! 0:17:24.614,0:17:25.447 (both laughing) 0:17:25.447,0:17:29.870 - So just like we're so familiar[br]with the spectrum term now, 0:17:29.870,0:17:33.370 stress, I feel is on the anxiety spectrum. 0:17:33.370,0:17:35.910 And when people come[br]in and they're saying, 0:17:35.910,0:17:38.140 there's something wrong[br]with me, I'm really anxious. 0:17:38.140,0:17:40.320 The first thing I tell them is 0:17:40.320,0:17:42.520 what you think is wrong with you 0:17:42.520,0:17:44.890 is actually what's right with you. 0:17:44.890,0:17:45.723 - Hmm! 0:17:45.723,0:17:48.060 - We are supposed to have anxiety. 0:17:48.060,0:17:50.830 It's essential to our survival. 0:17:50.830,0:17:53.390 So imagine you're a little girl 0:17:53.390,0:17:55.710 and you're playing in the[br]meadow with your friends 0:17:55.710,0:17:57.780 and you hear a rustle in the bush 0:17:57.780,0:18:00.875 and you see a big, fuzzy[br]face and it eats your friend. 0:18:00.875,0:18:02.210 (Kati laughs nervously) 0:18:02.210,0:18:04.140 Now you just met a lion for the first time 0:18:04.140,0:18:06.640 and that goes into your[br]brain and it stays there 0:18:06.640,0:18:08.710 and it's supposed to stay there 0:18:08.710,0:18:10.170 so that the next time you see 0:18:10.170,0:18:12.350 a big, fuzzy face in the bushes, you run! 0:18:12.350,0:18:13.680 - Yeah, you'd get out of there. 0:18:13.680,0:18:16.560 - And the more and more anxiety 0:18:16.560,0:18:19.400 or scary things we experience, 0:18:19.400,0:18:22.540 the more and more we become overwhelmed. 0:18:22.540,0:18:27.540 And in today's world with phones[br]and traffic and computers, 0:18:28.540,0:18:32.080 our limbic systems are very much overtaxed 0:18:32.080,0:18:34.580 and you've got survival of the fittest. 0:18:34.580,0:18:37.430 I mean, we're all the people[br]who've made it all this way. 0:18:37.430,0:18:38.263 - That's true! 0:18:38.263,0:18:40.610 - So anxiety is already our specialty. 0:18:40.610,0:18:41.443 - It's from the past, 0:18:41.443,0:18:43.570 it's like through our lineage essentially. 0:18:43.570,0:18:44.500 - Exactly![br]- 'Cause our people 0:18:44.500,0:18:45.870 ran away from the lion. 0:18:45.870,0:18:46.703 - That's right! 0:18:46.703,0:18:47.590 That's my work here. 0:18:47.590,0:18:48.523 We're lion runners.[br]- I didn't even think 0:18:48.523,0:18:49.356 about it that way. 0:18:49.356,0:18:50.663 (both laughing) 0:18:50.663,0:18:52.550 It's like generational trauma. 0:18:52.550,0:18:53.850 - It really is. 0:18:53.850,0:18:57.150 They've done studies[br]with holocaust victims. 0:18:57.150,0:18:59.890 Their children have[br]higher levels of anxiety 0:18:59.890,0:19:02.010 because we don't just inherit hair color. 0:19:02.010,0:19:03.973 We inherit emotion. 0:19:04.820,0:19:08.710 And so stress is something[br]that's really, really important 0:19:08.710,0:19:12.000 but the balance and learning, 0:19:12.000,0:19:15.210 I was saying earlier, the term self-care 0:19:15.210,0:19:20.210 is the most overused term and[br]most underutilized subject. 0:19:21.380,0:19:22.240 - Yeah, agreed. 0:19:22.240,0:19:23.910 And like I said earlier too, 0:19:23.910,0:19:26.410 people don't really[br]talk about what that is 0:19:26.410,0:19:27.770 or how to do it. 0:19:27.770,0:19:29.620 And I think a lot of people think 0:19:29.620,0:19:31.590 they have their one of[br]two things they think of 0:19:31.590,0:19:33.810 when they think of self-care[br]and those don't work for them. 0:19:33.810,0:19:34.643 - No. 0:19:34.643,0:19:36.640 - And so then they think,[br]well, that's just garbage. 0:19:36.640,0:19:39.050 That's not gonna work, so sure, whatever. 0:19:39.050,0:19:39.959 - Yeah, meditation, woo. 0:19:39.959,0:19:42.860 - Mm-hmm, I'm gonna do[br]some breathing, (mumbles). 0:19:42.860,0:19:45.410 - And a lot of people honestly 0:19:45.410,0:19:48.203 don't feel deserving of self-care. 0:19:49.039,0:19:53.320 They feel self-care just marches[br]in with guilt as a partner. 0:19:53.320,0:19:55.780 - Oh, people thinking[br]they don't deserve it 0:19:55.780,0:19:58.090 and how dare they take[br]time for themselves. 0:19:58.090,0:20:01.500 A lot of my mothers, my[br]patients who are mothers 0:20:01.500,0:20:05.230 will say that well, I have[br]too many people relying on me. 0:20:05.230,0:20:06.800 I don't have time for that. 0:20:06.800,0:20:08.070 Then they're not gonna get dinner 0:20:08.070,0:20:09.230 or this isn't gonna happen 0:20:09.230,0:20:11.340 and I don't wanna put that on them. 0:20:11.340,0:20:12.173 - Right. 0:20:12.173,0:20:14.800 And what are you modeling for those kids? 0:20:14.800,0:20:17.790 This is how you take care[br]of life, run on empty. 0:20:17.790,0:20:20.190 In fact, I actually challenged my clients 0:20:20.190,0:20:23.950 to put gas in their tank[br]when it's a quarter empty. 0:20:23.950,0:20:27.600 Just be mindful, never[br]get into the orange. 0:20:27.600,0:20:29.020 - Into the orange or the red. 0:20:29.020,0:20:31.510 It's almost like the, I[br]think it's a Roosevelt quote 0:20:31.510,0:20:32.747 where he says, "The time to fix the roof 0:20:32.747,0:20:33.840 "is when the sun is shining." 0:20:33.840,0:20:34.673 - Right![br]- You wouldn't wait. 0:20:34.673,0:20:35.840 - Exactly![br]- You don't wanna wait 0:20:35.840,0:20:37.147 for it to come crashing down. 0:20:37.147,0:20:40.410 - Exactly.[br]- But we do that emotionally. 0:20:40.410,0:20:42.540 So if someone does, we're[br]talking about running the red 0:20:42.540,0:20:43.540 and running out of gas, 0:20:43.540,0:20:45.690 if someone is in the red[br]or even in the orange 0:20:45.690,0:20:48.100 for a really long period of time, 0:20:48.100,0:20:50.384 what can that do to our system? 0:20:50.384,0:20:51.217 - Oh! 0:20:52.360,0:20:53.721 I mean, how much time do we have? 0:20:53.721,0:20:55.420 (both laughs) 0:20:55.420,0:20:56.770 - We got plenty. 0:20:56.770,0:21:00.500 - It starts with just regular energy, 0:21:00.500,0:21:02.680 our relationships get more cut off, 0:21:02.680,0:21:05.530 we don't spend time with people. 0:21:05.530,0:21:07.630 So now we're turning inward more. 0:21:07.630,0:21:09.390 We're internalizing. 0:21:09.390,0:21:11.580 That's where the depression[br]starts to come in, 0:21:11.580,0:21:14.770 you get short fuses[br]first, then depression, 0:21:14.770,0:21:18.350 all that raises your heart[br]rate and your blood pressure 0:21:18.350,0:21:20.940 and then we're looking to eat or drink 0:21:20.940,0:21:23.320 or take a drug to calm us down 0:21:23.320,0:21:26.980 so now you've gotten[br]into chemistry projects 0:21:26.980,0:21:30.070 that don't usually go very well. 0:21:30.070,0:21:33.397 And then your adrenals get zapped out 0:21:33.397,0:21:37.050 and then I hate to use the C word 0:21:37.050,0:21:39.750 but all that stress[br]when we're internalizing 0:21:39.750,0:21:44.750 can lead from anything to[br]stroke, heart attack, cancer. 0:21:45.190,0:21:46.250 - Yeah, you name it. 0:21:46.250,0:21:48.060 - It's disease, right? 0:21:48.060,0:21:50.530 That's what that word means, disease. 0:21:50.530,0:21:51.970 - Interesting, yeah. 0:21:51.970,0:21:53.840 So the sooner we catch it, the better. 0:21:53.840,0:21:54.673 - That's why I do this. 0:21:54.673,0:21:56.850 I had a heart attack when I was 37 0:21:56.850,0:21:59.550 and I'm like, what am I doing? 0:21:59.550,0:22:01.810 I tell people my heart attacked my brain 0:22:01.810,0:22:04.890 'cause my brain had all[br]the stuff it wanted to do 0:22:04.890,0:22:07.260 and didn't have time for me. 0:22:07.260,0:22:09.598 - Yeah, and that makes sense. 0:22:09.598,0:22:11.730 My whole motto from the get-go 0:22:11.730,0:22:13.470 is healthy mind, healthy body, 0:22:13.470,0:22:15.670 because they are so inextricably linked 0:22:15.670,0:22:18.160 and one can definitely hurt the other. 0:22:18.160,0:22:18.993 - Yeah. 0:22:18.993,0:22:21.260 And get prophylactic about it. 0:22:21.260,0:22:24.230 Start taking care of your mental health 0:22:24.230,0:22:25.400 while the sun is shining. 0:22:25.400,0:22:27.170 - Yeah, exactly! 0:22:27.170,0:22:28.470 So if someone's at home and they feel like 0:22:28.470,0:22:30.900 they might be running towards[br]the orange or the red, 0:22:30.900,0:22:31.960 what's something they could do, 0:22:31.960,0:22:33.580 maybe one or two things[br]they could do today 0:22:33.580,0:22:34.820 to feel better? 0:22:34.820,0:22:36.310 - So I'm trying to reintroduce 0:22:36.310,0:22:40.690 the phrase come to your[br]senses because our senses 0:22:40.690,0:22:43.390 are not in that thinking[br]part of our brain, 0:22:43.390,0:22:45.090 our frontal cortex that wants 0:22:45.090,0:22:47.570 to think our way out of everything. 0:22:47.570,0:22:48.810 We're animals. 0:22:48.810,0:22:52.440 We are animals with[br]egomaniacal frontal cortexes 0:22:52.440,0:22:54.150 and we need to soothe. 0:22:54.150,0:22:56.070 So when your brain is doing this 0:22:56.070,0:22:59.630 and you're feeling that[br]stress, come to your senses. 0:22:59.630,0:23:02.760 Grab something that smells really good. 0:23:02.760,0:23:05.850 Those essential oils, they are essential. 0:23:05.850,0:23:08.500 Feel something cool or something warm. 0:23:08.500,0:23:11.190 Look at something intriguing. 0:23:11.190,0:23:12.023 Light a fire. 0:23:12.023,0:23:14.650 Look at a beautiful sunset. 0:23:14.650,0:23:19.420 Look at flowers, just something[br]that soothes you visually. 0:23:19.420,0:23:22.900 Music, especially for teenagers. 0:23:22.900,0:23:24.480 I can tell the head space I'm in. 0:23:24.480,0:23:27.270 If I'm listening to news, I'm like okay, 0:23:27.270,0:23:28.510 I'm in that head space. 0:23:28.510,0:23:29.343 - It's alpha. 0:23:29.343,0:23:30.240 - Yeah! 0:23:30.240,0:23:33.550 When I'm listening to[br]music, all of a sudden, 0:23:33.550,0:23:35.530 the news feels more beta. 0:23:35.530,0:23:36.488 - Oh yeah, beta.[br]- Right? 0:23:36.488,0:23:37.321 - Mm-hmm. 0:23:37.321,0:23:40.790 - But the music now, music[br]comes a savage piece. 0:23:40.790,0:23:42.800 So we're equipped. 0:23:42.800,0:23:45.570 We're equipped to calm ourselves. 0:23:45.570,0:23:50.470 We just don't know that[br]we own the material 0:23:50.470,0:23:52.260 that we can use.[br]- Yeah, we have it all. 0:23:52.260,0:23:53.750 We have all we need.[br]- It's very Wizard of Oz. 0:23:53.750,0:23:54.810 - Mm-hmm, it is! 0:23:54.810,0:23:56.190 We have our own guy behind the curtains 0:23:56.190,0:23:57.023 pulling all the elvers 0:23:57.023,0:23:59.070 and we just have to go[br]and pull the right ones. 0:23:59.070,0:24:00.783 - Just click your heels! 0:24:01.751,0:24:02.630 - I love that. 0:24:02.630,0:24:03.463 Well, thank you so much 0:24:03.463,0:24:04.296 for taking the time--[br]- Thank you. 0:24:04.296,0:24:06.820 - To show us around and talk about this. 0:24:06.820,0:24:08.020 Hopefully it helps some people. 0:24:08.020,0:24:08.853 I'm sure it will. 0:24:08.853,0:24:09.686 - I'm sure it will too. 0:24:09.686,0:24:10.962 Thank you for what you do.[br]- Oh yeah. 0:24:10.962,0:24:12.030 - And come anytime! 0:24:12.030,0:24:12.863 - Yeah, I would love to. 0:24:12.863,0:24:14.020 It's so peaceful here. 0:24:14.020,0:24:15.090 - Yay! 0:24:15.090,0:24:15.923 That's the idea. 0:24:17.040,0:24:20.670 - Wow that was so cool and educational. 0:24:20.670,0:24:22.660 I have heard about neurofeedback before 0:24:22.660,0:24:27.440 but I had no idea how it[br]worked or even if it worked. 0:24:27.440,0:24:28.850 Although, I will be honest. 0:24:28.850,0:24:30.550 I did read an article a while back 0:24:30.550,0:24:32.000 that said Tom Brady used it 0:24:32.000,0:24:34.080 to improve his health and his game. 0:24:34.080,0:24:36.870 And although you know I am[br]not a fan of the Patriots, 0:24:36.870,0:24:41.090 go Seahawks, I do recognize[br]just how many times he has won 0:24:41.090,0:24:45.240 or even just made it to The[br]Super Bowl, so it must work! 0:24:45.240,0:24:47.670 And you can do it while watching a movie. 0:24:47.670,0:24:49.090 I mean, come on. 0:24:49.090,0:24:51.730 I'm gonna have to try this out. 0:24:51.730,0:24:53.620 I also love the way Laura explained 0:24:53.620,0:24:57.660 how therapy and stress[br]treatment should be holistic, 0:24:57.660,0:25:01.650 working with our five senses[br]and our brain and body. 0:25:01.650,0:25:03.560 And again, just like Barry shared before 0:25:03.560,0:25:05.190 about burnout and the brain, 0:25:05.190,0:25:08.380 Laura also gave us proof[br]that there are real changes 0:25:08.380,0:25:10.740 in our brain when we are stressed out 0:25:10.740,0:25:14.400 and long-term effects if[br]it goes on for too long. 0:25:14.400,0:25:17.500 Okay, so I could go on[br]and on about that center. 0:25:17.500,0:25:20.470 It is so amazing what[br]they have going on there. 0:25:20.470,0:25:23.290 But let's get into your[br]homework for the week. 0:25:23.290,0:25:26.730 Now that we know how many[br]stress can affect us, 0:25:26.730,0:25:29.650 what are some tools you can use this week 0:25:29.650,0:25:31.450 to better manage it? 0:25:31.450,0:25:33.580 Please work on a list[br]of at least five things 0:25:33.580,0:25:36.460 that you could do to lower[br]your stress level this week. 0:25:36.460,0:25:40.400 Maybe that's petting a dog[br]or doing guided meditation 0:25:40.400,0:25:43.090 or even working on a personal art project. 0:25:43.090,0:25:46.270 Okay, now let's also get[br]that comment section going. 0:25:46.270,0:25:48.980 What was the most shocking[br]or unexpected thing 0:25:48.980,0:25:51.030 that you learned in this episode? 0:25:51.030,0:25:53.750 Are you able to apply that[br]learning to your life? 0:25:53.750,0:25:55.440 If so, how? 0:25:55.440,0:25:58.170 Let me know down below and[br]I will see you next week. 0:25:58.170,0:25:59.686 Bye! 0:25:59.686,0:26:03.550 (calm ethereal music) 0:26:03.550,0:26:07.090 - Yeah, it's been an issue[br]pretty much my whole life though. 0:26:07.090,0:26:09.250 I don't think I ever really, I do sleep. 0:26:09.250,0:26:10.150 It's not like I don't sleep. 0:26:10.150,0:26:11.970 I just sleep weird hours. 0:26:11.970,0:26:14.610 - Do you sleep soundly for full chunks 0:26:14.610,0:26:15.760 or do you wake up? 0:26:15.760,0:26:17.380 - Nightmares? 0:26:17.380,0:26:18.460 I have nightmares? 0:26:18.460,0:26:19.635 - Every night? 0:26:19.635,0:26:20.468 - Mm-hmm. 0:26:20.468,0:26:23.635 (calm ethereal music)