1 00:00:00,120 --> 00:00:02,320 Speaker 1: Welcome to Healthy Ish. Thanks for tuning in to your 2 00:00:02,400 --> 00:00:06,440 Speaker 1: daily podcasts. From Body and Soul with Me Felicity Harley. Now, 3 00:00:06,840 --> 00:00:10,080 Speaker 1: if life the world is weighing you down, then you 4 00:00:10,320 --> 00:00:13,280 Speaker 1: are listening to the right episode. It will give you 5 00:00:13,880 --> 00:00:16,840 Speaker 1: a much needed pep up. I am joined by psychologist 6 00:00:16,880 --> 00:00:20,639 Speaker 1: Anna Nikolau, who shares a few hand coping strategies to 7 00:00:20,720 --> 00:00:23,919 Speaker 1: help bring more joy to your day. Hey, listening to 8 00:00:24,079 --> 00:00:27,480 Speaker 1: extra healthy Ish, where Anna talks about well she shares 9 00:00:27,520 --> 00:00:30,880 Speaker 1: some easy ways to regulate your nervous system. You can 10 00:00:30,880 --> 00:00:48,080 Speaker 1: catch that one wherever we get your podcasts. Anna, Welcome 11 00:00:48,120 --> 00:00:48,880 Speaker 1: to health Ish. 12 00:00:48,920 --> 00:00:50,239 Speaker 2: Thank you for having me. 13 00:00:50,760 --> 00:00:52,760 Speaker 1: How are you welcome? Welcome to Sydney From. 14 00:00:52,720 --> 00:00:54,640 Speaker 2: Robert I'm loving it now. 15 00:00:55,080 --> 00:00:57,800 Speaker 1: There's a lot going on. I feel like the world 16 00:00:57,840 --> 00:01:00,680 Speaker 1: is really heavy personally. I know a lot of people 17 00:01:00,680 --> 00:01:03,080 Speaker 1: we talk to, well, a lot of people I talk 18 00:01:03,160 --> 00:01:06,280 Speaker 1: to at the schoolgate, in the in the Bristol line, 19 00:01:06,640 --> 00:01:09,720 Speaker 1: feel like we're just impacted by everything else that's going 20 00:01:09,720 --> 00:01:14,679 Speaker 1: on around us. What are you hearing and seeing and feeling. 21 00:01:15,280 --> 00:01:18,920 Speaker 2: Then there's definitely a lot going on. We are, you know, 22 00:01:19,440 --> 00:01:24,080 Speaker 2: overloading our schedule. Everything's at a fast pace and I 23 00:01:24,160 --> 00:01:27,120 Speaker 2: think we just feel overwhelmed most of the time. You know, 24 00:01:27,160 --> 00:01:29,120 Speaker 2: how can we fit everything in in such a short 25 00:01:29,160 --> 00:01:30,200 Speaker 2: amount of time that we have. 26 00:01:31,240 --> 00:01:33,679 Speaker 1: It is the other thing that overwhelmed the schedules, everything 27 00:01:33,720 --> 00:01:38,000 Speaker 1: that's going on, technology, the world, you know, what's going 28 00:01:38,040 --> 00:01:41,920 Speaker 1: on outside our borders. It all just it's like a 29 00:01:41,920 --> 00:01:45,640 Speaker 1: big cloud over so many of us. How does our 30 00:01:45,680 --> 00:01:47,880 Speaker 1: body deal with all of this stress? 31 00:01:48,280 --> 00:01:51,040 Speaker 2: Well, I think what happens is because we are in 32 00:01:51,080 --> 00:01:53,560 Speaker 2: a society now that is fast pace. There's a lot 33 00:01:53,600 --> 00:01:57,279 Speaker 2: of change. You know, we've got we're advancing and moving 34 00:01:57,360 --> 00:02:01,440 Speaker 2: quickly at a rate that's the fastest that it ever 35 00:02:01,480 --> 00:02:06,760 Speaker 2: has been. I think with change. As humans, we don't 36 00:02:06,800 --> 00:02:10,840 Speaker 2: generally like change. We like things to be predictable. We 37 00:02:11,040 --> 00:02:13,919 Speaker 2: like to know what's ahead. And I think with this 38 00:02:14,480 --> 00:02:17,960 Speaker 2: change that we are experiencing at a fast rate, we 39 00:02:18,160 --> 00:02:23,000 Speaker 2: are feeling quite unsettled because of the unpredictability and the 40 00:02:23,120 --> 00:02:27,079 Speaker 2: uncertainty of what's ahead. So with that brings on some 41 00:02:27,120 --> 00:02:31,200 Speaker 2: anxiety and stress and worries, which we are starting to 42 00:02:31,240 --> 00:02:33,080 Speaker 2: see more and more often. 43 00:02:33,240 --> 00:02:37,560 Speaker 1: Are you seeing that in your practice more cases and 44 00:02:37,639 --> 00:02:41,160 Speaker 1: more people coming with these anxiety concerns. 45 00:02:41,360 --> 00:02:45,079 Speaker 2: Yeah, Look, anxiety and stress is one of our biggest 46 00:02:45,639 --> 00:02:47,840 Speaker 2: issues that we're dealing with that we're seeing with our 47 00:02:47,840 --> 00:02:50,880 Speaker 2: clients coming in because it's just a lot to deal with. 48 00:02:51,000 --> 00:02:53,120 Speaker 2: As you said, if we look at everything that's going 49 00:02:53,200 --> 00:02:56,120 Speaker 2: on in the world, even just in our day to day, 50 00:02:57,480 --> 00:03:00,160 Speaker 2: it's a lot to manage, and it is how do 51 00:03:00,200 --> 00:03:02,079 Speaker 2: we cope whilst this is going on? 52 00:03:02,400 --> 00:03:06,959 Speaker 1: What are the health consequences of carrying this this stress? 53 00:03:07,560 --> 00:03:11,639 Speaker 2: Well, I guess when we're stressed and anxious, there's different 54 00:03:11,639 --> 00:03:16,160 Speaker 2: things that can happen. We all experience stress differently to others. 55 00:03:16,560 --> 00:03:18,960 Speaker 2: What tends to happen when we are anxious and stressed 56 00:03:19,000 --> 00:03:23,160 Speaker 2: is we start to neglect ourselves. We're too busy, things 57 00:03:23,160 --> 00:03:27,920 Speaker 2: are too hectic, and we start, you know, neglecting what 58 00:03:28,040 --> 00:03:31,680 Speaker 2: we eat, our exercise. We just think we don't have 59 00:03:31,800 --> 00:03:36,400 Speaker 2: time for self care. So just from that, the consequences 60 00:03:36,480 --> 00:03:40,480 Speaker 2: to our health start to we start to experience other 61 00:03:40,560 --> 00:03:44,200 Speaker 2: consequences is in our the way we behave, the way 62 00:03:44,240 --> 00:03:47,440 Speaker 2: we interact with others. We may start to withdraw because 63 00:03:47,480 --> 00:03:51,920 Speaker 2: it's just too much. We stop socializing and we become 64 00:03:51,960 --> 00:03:52,839 Speaker 2: more isolated. 65 00:03:53,360 --> 00:03:56,240 Speaker 1: How do we manage how can we let's talk about 66 00:03:56,480 --> 00:04:00,080 Speaker 1: from like a macro sense, how can we manage the 67 00:04:00,120 --> 00:04:02,600 Speaker 1: stress of the world, and then micro how can we 68 00:04:02,640 --> 00:04:03,559 Speaker 1: manage ourselves? 69 00:04:04,280 --> 00:04:06,120 Speaker 2: And maybe we need to do it the other way around. 70 00:04:06,160 --> 00:04:08,880 Speaker 2: Let's first focus on ourselves because I think when we 71 00:04:08,920 --> 00:04:12,160 Speaker 2: look at the everything that's going on, it seems too 72 00:04:12,240 --> 00:04:15,000 Speaker 2: big and too much. Let's focus on what we actually 73 00:04:15,000 --> 00:04:18,760 Speaker 2: can control, because we can't control what's going on around us. 74 00:04:18,800 --> 00:04:21,960 Speaker 2: And as I said before, you know, if things are unpredictable, 75 00:04:23,240 --> 00:04:25,880 Speaker 2: we are unsettled. So let's focus on, well, what can 76 00:04:25,960 --> 00:04:29,480 Speaker 2: I can control in my day to day that's going 77 00:04:29,520 --> 00:04:31,360 Speaker 2: to make me feel more settled and that's going to 78 00:04:31,400 --> 00:04:33,720 Speaker 2: be good for me. So I would be looking at 79 00:04:33,760 --> 00:04:36,240 Speaker 2: first the self care. You know, that's something we can 80 00:04:36,279 --> 00:04:39,840 Speaker 2: start thinking about right now. You know, looking at our diet, 81 00:04:40,320 --> 00:04:46,400 Speaker 2: our sleep, routine, exercise, all those things, we see the 82 00:04:46,480 --> 00:04:51,240 Speaker 2: benefits to our mental health. When we are looking after ourselves, 83 00:04:51,520 --> 00:04:54,359 Speaker 2: we are sort of mentally strong and more resilient to 84 00:04:54,440 --> 00:04:55,720 Speaker 2: then cope with the bigger things. 85 00:04:56,040 --> 00:04:58,520 Speaker 1: Yeah, that's a really good point. Actually, my husband joke said, 86 00:04:58,520 --> 00:05:02,080 Speaker 1: I'm I mean, I'm very milli about my my sleep 87 00:05:02,160 --> 00:05:04,680 Speaker 1: and my food and my exercise, Like I have to exercise, 88 00:05:05,320 --> 00:05:07,279 Speaker 1: but he jokes about it. But for me, it's not 89 00:05:07,279 --> 00:05:10,599 Speaker 1: a joke because it's actually how I cope, like personally, 90 00:05:10,600 --> 00:05:12,000 Speaker 1: can cope with everything else going on. 91 00:05:12,520 --> 00:05:15,480 Speaker 2: You've seen how it does help you then get through 92 00:05:15,520 --> 00:05:18,320 Speaker 2: the day to day. And we do need to prioritize 93 00:05:18,400 --> 00:05:20,440 Speaker 2: it because if we're not looking after ourselves and that 94 00:05:20,520 --> 00:05:25,200 Speaker 2: drops off, we become more vulnerable to anxiety and stress 95 00:05:25,200 --> 00:05:28,480 Speaker 2: and negative thinking and not coping. So we really do 96 00:05:28,560 --> 00:05:30,120 Speaker 2: need to prioritize self care. 97 00:05:30,360 --> 00:05:34,239 Speaker 1: What about when we get caught up in conversations about 98 00:05:34,240 --> 00:05:36,080 Speaker 1: what's happening overseas, you know, whether it be the war 99 00:05:36,120 --> 00:05:38,159 Speaker 1: in Ukraine, what's happening in the US, and you know, 100 00:05:38,240 --> 00:05:41,599 Speaker 1: often you can get suck into these conversations and you 101 00:05:41,680 --> 00:05:44,960 Speaker 1: can't help but take on some of the stress and 102 00:05:45,000 --> 00:05:48,279 Speaker 1: anxiety from those conversations. How can we kind of protect 103 00:05:48,320 --> 00:05:51,560 Speaker 1: ourselves from that when we're unwittingly well, we look at 104 00:05:51,560 --> 00:05:54,600 Speaker 1: a headline and then it triggers something or I. 105 00:05:54,520 --> 00:05:57,279 Speaker 2: Think it's also important to stop and notice the good 106 00:05:57,279 --> 00:05:59,919 Speaker 2: things that are going on. It's not all doing my 107 00:06:00,080 --> 00:06:02,719 Speaker 2: gloom and negative. There are a lot of good things 108 00:06:02,720 --> 00:06:04,680 Speaker 2: that are going on in the world, but we do 109 00:06:04,760 --> 00:06:08,280 Speaker 2: tend to sort of gravitate towards the not so good things. 110 00:06:08,279 --> 00:06:10,960 Speaker 2: And obviously, if we're exposed to social media and you know, 111 00:06:11,080 --> 00:06:14,840 Speaker 2: things that are coming through our feed, we can get 112 00:06:14,880 --> 00:06:17,960 Speaker 2: pulled into that. But I think it is important to 113 00:06:18,040 --> 00:06:20,520 Speaker 2: be more aware and mindful of looking at the good 114 00:06:20,600 --> 00:06:22,920 Speaker 2: things that are going on, so it's a more balanced view. 115 00:06:23,880 --> 00:06:26,120 Speaker 2: The other thing I would suggest is maybe you know, 116 00:06:26,800 --> 00:06:31,440 Speaker 2: switching off your devices as well at times, or not 117 00:06:31,760 --> 00:06:35,839 Speaker 2: looking at some things that are more triggering that's going 118 00:06:35,880 --> 00:06:37,799 Speaker 2: to bring about more anxiety in stress. 119 00:06:38,480 --> 00:06:41,360 Speaker 1: How can we tap into that joy, more tap into 120 00:06:41,400 --> 00:06:44,640 Speaker 1: the feel good emotions. I'm with you, don't think about this, 121 00:06:44,760 --> 00:06:47,480 Speaker 1: Let's think about this. How do we actually do this? 122 00:06:47,760 --> 00:06:50,560 Speaker 2: Yeah, so I think we just we can easily get 123 00:06:50,640 --> 00:06:54,040 Speaker 2: pulled into, like I said, and be distracted by a 124 00:06:54,120 --> 00:06:57,080 Speaker 2: lot of noise that's going on, and it really for 125 00:06:57,200 --> 00:07:00,360 Speaker 2: us to experience joy, we need to just focus being 126 00:07:00,360 --> 00:07:02,880 Speaker 2: present in the moment. Let's just focus on where we 127 00:07:02,920 --> 00:07:05,360 Speaker 2: are right now and what's going on in front of us. 128 00:07:05,400 --> 00:07:08,160 Speaker 2: And I think if we can practice being more present 129 00:07:08,279 --> 00:07:11,680 Speaker 2: and more engaged, we're naturally going to feel a lot 130 00:07:11,720 --> 00:07:16,960 Speaker 2: more connected and that brings about positivity and joy. So 131 00:07:17,720 --> 00:07:20,440 Speaker 2: I talk about with my clients you know, when you're 132 00:07:20,480 --> 00:07:23,760 Speaker 2: interacting with someone. Majority of the time, I think we 133 00:07:23,800 --> 00:07:25,800 Speaker 2: can all relate. When we're talking to someone, we're not 134 00:07:26,040 --> 00:07:30,080 Speaker 2: fully listening and we're already planning or thinking about what 135 00:07:30,120 --> 00:07:31,960 Speaker 2: we're going to do next, or what am I cooking 136 00:07:32,000 --> 00:07:34,400 Speaker 2: for dinner? Or you know, what do I have to 137 00:07:34,400 --> 00:07:37,200 Speaker 2: get at the shops, and we're not fully present and 138 00:07:37,320 --> 00:07:40,120 Speaker 2: engaged in that moment. So the best way to be 139 00:07:40,200 --> 00:07:42,680 Speaker 2: engaged in present is focus on your senses. What can 140 00:07:42,720 --> 00:07:45,320 Speaker 2: I see, what can I hear? What can I smell? 141 00:07:45,640 --> 00:07:49,280 Speaker 2: What can I touch? In some examples, and that brings 142 00:07:49,400 --> 00:07:52,760 Speaker 2: us really to the present, and then we enjoy that 143 00:07:52,840 --> 00:07:56,560 Speaker 2: interaction or that experience a lot more full fully, and 144 00:07:56,600 --> 00:07:58,760 Speaker 2: you will notice it, it's more enjoyable. 145 00:08:00,000 --> 00:08:02,640 Speaker 1: It's often hard to kind of catch yourself in the moment, 146 00:08:02,680 --> 00:08:06,880 Speaker 1: isn't it. It's almost like a muscle that you you 147 00:08:07,000 --> 00:08:09,800 Speaker 1: have to train to think, okay, like focus, stop thinking 148 00:08:09,800 --> 00:08:12,520 Speaker 1: about that. Like it's so easy to get caught up 149 00:08:12,520 --> 00:08:15,680 Speaker 1: in that. It's so easy the thoughts that, you know, 150 00:08:15,720 --> 00:08:18,160 Speaker 1: the rumination and the cycles of I need to do this, 151 00:08:18,240 --> 00:08:19,240 Speaker 1: I need especially at this time. 152 00:08:19,640 --> 00:08:22,400 Speaker 2: Yeah. Well, research is showing too that we can't hold 153 00:08:22,440 --> 00:08:24,960 Speaker 2: attention as long as we used to. You know, over 154 00:08:25,040 --> 00:08:30,120 Speaker 2: time now our attention span is reducing significantly. Everything we 155 00:08:30,160 --> 00:08:32,560 Speaker 2: want is immediate. I mean when we read an article, 156 00:08:32,559 --> 00:08:36,240 Speaker 2: we skim through it. We've sort of lost that ability 157 00:08:36,280 --> 00:08:38,440 Speaker 2: to hold attention. It's something we really need to start 158 00:08:38,480 --> 00:08:42,240 Speaker 2: practicing more. And it's really being just aware to hold 159 00:08:42,280 --> 00:08:45,560 Speaker 2: that attention, to be present to you know, not be 160 00:08:45,679 --> 00:08:48,200 Speaker 2: pulled in or distracted by other things or picking up 161 00:08:48,200 --> 00:08:51,439 Speaker 2: our phone at the dinner table. It's something we've really 162 00:08:51,520 --> 00:08:54,160 Speaker 2: got to practice because we've slipped into some bad habits 163 00:08:54,760 --> 00:08:56,720 Speaker 2: and it's really something we go to train our brain 164 00:08:56,800 --> 00:08:59,400 Speaker 2: to hold attention. And I think by focusing on your 165 00:08:59,400 --> 00:09:03,040 Speaker 2: senses and more aware of that, that's the best way 166 00:09:03,080 --> 00:09:06,120 Speaker 2: to practice holding attention. And when you do practice that, 167 00:09:06,200 --> 00:09:08,839 Speaker 2: you notice it actually hurts, like it you feel your 168 00:09:08,840 --> 00:09:12,319 Speaker 2: brain hurt when you have to hold attention and notice 169 00:09:12,360 --> 00:09:15,280 Speaker 2: your senses. But that's good. You've got to work that. 170 00:09:15,440 --> 00:09:17,440 Speaker 2: There's something that over time you can and. 171 00:09:17,360 --> 00:09:18,200 Speaker 1: It does get easier. 172 00:09:18,280 --> 00:09:19,320 Speaker 2: It does get easier. 173 00:09:19,720 --> 00:09:22,200 Speaker 1: Yeah, And I thank you for coming on Healthish, thank 174 00:09:22,200 --> 00:09:31,160 Speaker 1: you for having me well. Thanks for tuning in too 175 00:09:31,480 --> 00:09:35,200 Speaker 1: Anna's wisdom. If you do want more from her, listening 176 00:09:35,240 --> 00:09:36,800 Speaker 1: to extra Healthyish, where we take a bit of a 177 00:09:36,840 --> 00:09:40,079 Speaker 1: deep dive into the nervous system. If you want anything 178 00:09:40,080 --> 00:09:42,000 Speaker 1: else from us, you know where to go bodyansoul dot 179 00:09:42,000 --> 00:09:44,079 Speaker 1: com that you follow us on socials, Grab our print 180 00:09:44,200 --> 00:09:46,160 Speaker 1: edition which is out in your local Sunday paper, and 181 00:09:46,240 --> 00:09:52,680 Speaker 1: until tomorrow, stay healthish.