1 00:00:00,120 --> 00:00:02,200 Speaker 1: Sometimes it's not that you've had a bad day. You've 2 00:00:02,240 --> 00:00:04,680 Speaker 1: just had bad moments and you've not been present for 3 00:00:04,760 --> 00:00:07,560 Speaker 1: the good ones. Sometimes we will have more crappy moments 4 00:00:07,560 --> 00:00:09,440 Speaker 1: than we would like to win a day. But in 5 00:00:09,480 --> 00:00:11,400 Speaker 1: each of those days, I guarantee you there will be 6 00:00:11,440 --> 00:00:15,400 Speaker 1: at least at least three things that will also wins. 7 00:00:15,680 --> 00:00:17,360 Speaker 1: Even if it's just that I got a part of 8 00:00:17,400 --> 00:00:20,720 Speaker 1: bed today and I couldn't do that yesterday. A person 9 00:00:20,800 --> 00:00:22,919 Speaker 1: smiled at me and I smiled back. I enjoyed my 10 00:00:23,000 --> 00:00:25,400 Speaker 1: toast today with a bit of nut butter and jam. 11 00:00:25,480 --> 00:00:25,920 Speaker 2: Yummy. 12 00:00:26,440 --> 00:00:29,360 Speaker 1: I took my vitamins. You know, just acknowledging the good things, 13 00:00:29,400 --> 00:00:32,360 Speaker 1: even if they are small. Just acknowledging the good things. 14 00:00:32,760 --> 00:00:35,880 Speaker 1: I'm Raley Wukiah and on my podcast A Really Good Cry, 15 00:00:36,080 --> 00:00:39,800 Speaker 1: we embrace the messy and the beautiful, providing a space 16 00:00:39,880 --> 00:00:43,960 Speaker 1: for raw, unfiltered conversations that celebrate vulnerability and allow you 17 00:00:44,040 --> 00:00:48,640 Speaker 1: to tune in to learn, connect and find comfort together. Hey, everyone, 18 00:00:48,960 --> 00:00:51,800 Speaker 1: welcome back to this week's episode of A Really Good Cry. 19 00:00:51,960 --> 00:00:54,840 Speaker 1: Thank you so much for listening, and today I wanted 20 00:00:54,880 --> 00:00:57,360 Speaker 1: to speak to you all about how you can have 21 00:00:57,400 --> 00:01:00,560 Speaker 1: a better day today or tomorrow than you had yesterday, 22 00:01:00,840 --> 00:01:02,720 Speaker 1: and that can be for the days that you've had 23 00:01:02,720 --> 00:01:05,600 Speaker 1: bad days, or just small things that you can do 24 00:01:05,959 --> 00:01:08,080 Speaker 1: to make every single day feel like. 25 00:01:08,040 --> 00:01:09,479 Speaker 2: It's getting better and better. 26 00:01:10,120 --> 00:01:12,360 Speaker 1: And you know, I wanted to do this because sometimes 27 00:01:12,360 --> 00:01:14,280 Speaker 1: when we have a bad moment, it turns into a 28 00:01:14,280 --> 00:01:17,040 Speaker 1: bad day. When we have a bad day, it can 29 00:01:17,080 --> 00:01:19,280 Speaker 1: turn into a bad few days, and then weeks and 30 00:01:19,319 --> 00:01:22,759 Speaker 1: then months, and sometimes those things just drag on and 31 00:01:22,800 --> 00:01:25,360 Speaker 1: on and on, and it becomes a cycle that we 32 00:01:25,400 --> 00:01:27,360 Speaker 1: get into. And look, there are some things that we 33 00:01:27,400 --> 00:01:31,200 Speaker 1: just can't control. We get thrown curveballs, there's incidents that 34 00:01:31,240 --> 00:01:34,399 Speaker 1: can happen, and we hear news that we weren't expecting. 35 00:01:34,440 --> 00:01:36,479 Speaker 1: There are so many things that are unexpected that can 36 00:01:36,480 --> 00:01:38,920 Speaker 1: come into our life and that can completely change how 37 00:01:38,959 --> 00:01:41,120 Speaker 1: our day goes. But there are also things that we 38 00:01:41,160 --> 00:01:43,240 Speaker 1: do have control of, the things that we can do 39 00:01:43,280 --> 00:01:46,399 Speaker 1: every single day that are guaranteed to bring a little 40 00:01:46,400 --> 00:01:50,640 Speaker 1: bit more happiness, a little bit more joy or feeling 41 00:01:50,720 --> 00:01:54,240 Speaker 1: of contentness and calm into our life. And so I 42 00:01:54,240 --> 00:01:56,400 Speaker 1: wanted to share those things because I've gone through that 43 00:01:56,480 --> 00:01:58,760 Speaker 1: in my life where Okay, I'm like it's just a 44 00:01:58,800 --> 00:02:00,840 Speaker 1: bad hour, and then it becomes bad day, and then 45 00:02:00,880 --> 00:02:03,920 Speaker 1: it just ends up accumulating. So these are kind of 46 00:02:03,960 --> 00:02:06,160 Speaker 1: like the little things that I keep in my toolbox 47 00:02:06,440 --> 00:02:08,240 Speaker 1: for when I feel like the day has gone not 48 00:02:08,280 --> 00:02:11,080 Speaker 1: how I expected it to. How can I turn tomorrow 49 00:02:11,160 --> 00:02:13,800 Speaker 1: around to be a little bit better for myself. So 50 00:02:13,880 --> 00:02:17,400 Speaker 1: the first thing I wanted to recommend is to plan. Now, 51 00:02:17,720 --> 00:02:21,240 Speaker 1: I really see the benefits of being spontaneous, like, oh, 52 00:02:21,320 --> 00:02:24,360 Speaker 1: I just want to not have a routine, and I 53 00:02:24,360 --> 00:02:26,079 Speaker 1: don't really want to plan my day tomorrow. I just 54 00:02:26,120 --> 00:02:27,840 Speaker 1: want it to be free, and I think there is 55 00:02:27,880 --> 00:02:30,080 Speaker 1: something to that. But when you know that you haven't 56 00:02:30,080 --> 00:02:31,760 Speaker 1: had a great day and you want to make it better, 57 00:02:32,280 --> 00:02:34,440 Speaker 1: you kind of do have to plan because otherwise you 58 00:02:34,480 --> 00:02:37,520 Speaker 1: may just get stuck into that feeling and not find 59 00:02:37,520 --> 00:02:39,960 Speaker 1: a way to get yourself out. So planning is actually 60 00:02:40,000 --> 00:02:43,480 Speaker 1: really important, and I actually find that planning gives more 61 00:02:43,520 --> 00:02:49,160 Speaker 1: freedom than spontaneity and leaving it to chance does. There's 62 00:02:49,200 --> 00:02:52,400 Speaker 1: this freedom in knowing exactly what is going to happen, 63 00:02:52,919 --> 00:02:55,200 Speaker 1: and then the day doesn't control you. You actually have 64 00:02:55,240 --> 00:02:57,359 Speaker 1: control of the day, and there is some sort of 65 00:02:57,800 --> 00:03:00,480 Speaker 1: empowerment that you get out of that feeling it's like, no, actually, 66 00:03:00,480 --> 00:03:03,239 Speaker 1: I do have control of this. And usually if a 67 00:03:03,320 --> 00:03:06,200 Speaker 1: day goes wrong or badly, most of the time it's 68 00:03:06,240 --> 00:03:09,680 Speaker 1: because unexpected things happen. And so when you create something 69 00:03:09,760 --> 00:03:13,160 Speaker 1: expected in your day, it can create a feeling of 70 00:03:13,240 --> 00:03:16,200 Speaker 1: routine and safety. And instead of doing just the to 71 00:03:16,280 --> 00:03:18,840 Speaker 1: do list, you can decide on how you want to feel. 72 00:03:19,440 --> 00:03:21,799 Speaker 1: So decide tomorrow I want to feel calm, or I 73 00:03:21,840 --> 00:03:24,000 Speaker 1: want to feel energized, I want to feel focused, I 74 00:03:24,040 --> 00:03:26,919 Speaker 1: want to feel joyful. Start your morning or plan the 75 00:03:27,000 --> 00:03:31,280 Speaker 1: day before writing out what you want to feel. Because 76 00:03:31,440 --> 00:03:33,000 Speaker 1: we can decide on things that we want to do, 77 00:03:33,080 --> 00:03:34,760 Speaker 1: but when we set an intention of how we want 78 00:03:34,800 --> 00:03:37,120 Speaker 1: to feel, it's at the forefront of our mind and 79 00:03:37,160 --> 00:03:39,680 Speaker 1: so everything we do, we're thinking about that feeling we 80 00:03:39,720 --> 00:03:42,120 Speaker 1: want to feel, and we're more likely to actually feel it. 81 00:03:42,600 --> 00:03:44,560 Speaker 1: So today I choose to feel energized. 82 00:03:44,840 --> 00:03:45,400 Speaker 2: What does that mean. 83 00:03:45,400 --> 00:03:47,200 Speaker 1: I'm going to eat foods that make me feel energized. 84 00:03:47,200 --> 00:03:49,120 Speaker 1: I'm going to do activities that make me feel energized. 85 00:03:49,560 --> 00:03:52,080 Speaker 1: It's almost like subliminal messages that we're giving to ourselves 86 00:03:52,080 --> 00:03:54,920 Speaker 1: by implanting that word into our mind. I use more 87 00:03:55,000 --> 00:03:57,839 Speaker 1: vocabulary than just happy, like What is happy actually mean 88 00:03:57,880 --> 00:03:58,080 Speaker 1: for you? 89 00:03:58,520 --> 00:03:59,920 Speaker 2: Does it mean you want to feel excitement? 90 00:04:00,000 --> 00:04:02,160 Speaker 1: Does it mean you want to feel vibrant or energetic 91 00:04:02,360 --> 00:04:05,680 Speaker 1: or focused or clear? You know, I think we're quite 92 00:04:05,720 --> 00:04:08,000 Speaker 1: limited in the vocabulary that we know how to use, 93 00:04:08,040 --> 00:04:10,200 Speaker 1: and sometimes you don't even know what those words mean. 94 00:04:10,600 --> 00:04:12,120 Speaker 1: It's like, when you say you want to feel loved, 95 00:04:12,160 --> 00:04:14,200 Speaker 1: what does that sound like? What does that feel like? 96 00:04:14,720 --> 00:04:17,480 Speaker 1: What are the actions that make you feel that way? 97 00:04:17,560 --> 00:04:20,240 Speaker 1: If you want to feel calm, what does that mean? 98 00:04:20,320 --> 00:04:22,600 Speaker 1: How does your body feel? How does your mind feel? 99 00:04:22,800 --> 00:04:25,320 Speaker 1: How does your heart feel in those moments? And so 100 00:04:25,440 --> 00:04:28,120 Speaker 1: really being clear about what it is that you want 101 00:04:28,120 --> 00:04:29,800 Speaker 1: to change and what it is that you want to 102 00:04:29,800 --> 00:04:33,400 Speaker 1: feel the next day can be really useful to make 103 00:04:33,440 --> 00:04:35,520 Speaker 1: it happen. It's like you think it, you do the 104 00:04:35,560 --> 00:04:38,080 Speaker 1: actions that allow you to feel it, and then you've 105 00:04:38,080 --> 00:04:41,400 Speaker 1: almost manifested it into your life or created the opportunity 106 00:04:41,400 --> 00:04:43,440 Speaker 1: for it to happen. The next thing you can do 107 00:04:43,560 --> 00:04:46,400 Speaker 1: is choose three things that you know bring that emotion 108 00:04:46,880 --> 00:04:48,840 Speaker 1: to you. And if you don't know, you might think, 109 00:04:48,880 --> 00:04:50,359 Speaker 1: oh my gosh, I don't actually know what makes me 110 00:04:50,400 --> 00:04:52,560 Speaker 1: happy or I don't know what makes me feel calm. 111 00:04:52,720 --> 00:04:55,400 Speaker 1: Or energized, and so I wanted to share some of 112 00:04:55,640 --> 00:04:58,040 Speaker 1: my own lists that I know for sure makes me 113 00:04:58,080 --> 00:05:01,039 Speaker 1: feel better in some way when add them to my day. 114 00:05:01,320 --> 00:05:03,080 Speaker 1: And so the first one is to move your body. 115 00:05:03,600 --> 00:05:07,360 Speaker 1: Movement is so important. Movement increases the endorphins in our body, 116 00:05:07,400 --> 00:05:10,000 Speaker 1: the happy hormones in our body. I've read this quote 117 00:05:10,000 --> 00:05:13,720 Speaker 1: that said, I'm not saying that a walk will kill everything, 118 00:05:14,240 --> 00:05:16,760 Speaker 1: but there's not many things that a walk hasn't made better. 119 00:05:17,360 --> 00:05:18,600 Speaker 2: And I really do agree with that. 120 00:05:18,640 --> 00:05:22,320 Speaker 1: There's not much that movement will not make better because 121 00:05:22,600 --> 00:05:25,200 Speaker 1: it just creates stimulation in our body. 122 00:05:25,320 --> 00:05:26,840 Speaker 2: It really does so. 123 00:05:26,880 --> 00:05:30,080 Speaker 1: Many things for our mind, for our heart, whether it's physically, 124 00:05:30,160 --> 00:05:33,560 Speaker 1: mentally or emotionally. I guarantee you some sort of movement 125 00:05:33,720 --> 00:05:37,240 Speaker 1: helps to remove stagnation from our body. And usually when 126 00:05:37,240 --> 00:05:39,960 Speaker 1: we're feeling a little bit low, there is stagnation or 127 00:05:40,000 --> 00:05:43,520 Speaker 1: heaviness that isn't inside of us, and so creating movement 128 00:05:43,600 --> 00:05:46,240 Speaker 1: can help them move that around and bring it to 129 00:05:46,279 --> 00:05:48,240 Speaker 1: the surface and hopefully let it out of our body. 130 00:05:48,640 --> 00:05:49,440 Speaker 2: Another thing is to. 131 00:05:49,360 --> 00:05:51,720 Speaker 1: Schedule a call with a friend or maybe it's your 132 00:05:51,720 --> 00:05:54,120 Speaker 1: therapist that you haven't spoken to for a while, but 133 00:05:54,160 --> 00:05:56,400 Speaker 1: speaking to a friend that you actually like talking to. 134 00:05:56,440 --> 00:05:59,160 Speaker 1: And I think that's really important because sometimes we can 135 00:05:59,200 --> 00:06:01,320 Speaker 1: have those friends that we use the calling, but we 136 00:06:01,400 --> 00:06:03,640 Speaker 1: come away from the call being like, no, what that 137 00:06:03,720 --> 00:06:06,360 Speaker 1: really was not helpful. It didn't improve my mood. It 138 00:06:06,400 --> 00:06:08,960 Speaker 1: didn't make me feel any better. So think of the people, 139 00:06:09,080 --> 00:06:10,920 Speaker 1: have like a list of It can be one person, 140 00:06:11,000 --> 00:06:13,680 Speaker 1: three people that you know when I'm feeling this way, 141 00:06:13,880 --> 00:06:16,560 Speaker 1: these are the people that make me feel better about myself. 142 00:06:17,360 --> 00:06:19,400 Speaker 1: The next thing is put on a feel good playlist 143 00:06:19,400 --> 00:06:21,279 Speaker 1: and dance, and that kind of comes back to movement. 144 00:06:21,360 --> 00:06:24,200 Speaker 1: But also sound is so powerful to change our mood. 145 00:06:24,520 --> 00:06:25,800 Speaker 1: If you think about it. When you listen to a 146 00:06:25,839 --> 00:06:27,600 Speaker 1: sad song, it can make you sad. If you listen 147 00:06:27,680 --> 00:06:29,520 Speaker 1: to a happy, upbeat song, it can change your mood 148 00:06:29,560 --> 00:06:31,680 Speaker 1: and make you feel happy and upbeat. You listen to 149 00:06:31,720 --> 00:06:33,360 Speaker 1: a gangst the song in the car, it will make 150 00:06:33,400 --> 00:06:36,680 Speaker 1: you drive faster and feel like you can fast and 151 00:06:36,720 --> 00:06:39,200 Speaker 1: furious your way to the next traffic light. And so 152 00:06:39,400 --> 00:06:42,440 Speaker 1: create your feel good playlist today. Put together a list 153 00:06:42,480 --> 00:06:45,279 Speaker 1: of ten songs, three songs how at MANYU one that 154 00:06:45,480 --> 00:06:48,080 Speaker 1: you know when you press play, you are going to 155 00:06:48,200 --> 00:06:52,160 Speaker 1: start feeling the mood. Shift and change. The next thing 156 00:06:52,160 --> 00:06:55,320 Speaker 1: I usually like to do is make myself something. Like today, 157 00:06:55,360 --> 00:06:57,480 Speaker 1: I really wasn't feeling that great. I really had an 158 00:06:57,520 --> 00:07:00,479 Speaker 1: unexpected allergic reaction and I hadn't had it for a 159 00:07:00,520 --> 00:07:04,200 Speaker 1: long time. I used to have asthma, Like ten years 160 00:07:04,240 --> 00:07:06,039 Speaker 1: ago was the last time I had to take an 161 00:07:06,040 --> 00:07:09,080 Speaker 1: inhaler or was affected by it. And for some reason 162 00:07:09,080 --> 00:07:12,120 Speaker 1: I went to something today where they had a cat 163 00:07:12,520 --> 00:07:14,640 Speaker 1: and I guess a lot of dust in the house, 164 00:07:14,760 --> 00:07:17,320 Speaker 1: and I was so easy. You can probably hear it 165 00:07:17,320 --> 00:07:19,679 Speaker 1: in my voice right now when I breathe in. Yeah, 166 00:07:20,000 --> 00:07:23,000 Speaker 1: I've got shortness of breath. And I wasn't feeling my best, 167 00:07:23,080 --> 00:07:24,960 Speaker 1: and so I was thinking what makes me feel good? 168 00:07:25,000 --> 00:07:26,600 Speaker 1: I got home and I said, all I want to 169 00:07:26,640 --> 00:07:29,600 Speaker 1: do is make myself a soup at night and making 170 00:07:29,640 --> 00:07:32,000 Speaker 1: yourself something on days where you just don't feel your best, 171 00:07:32,000 --> 00:07:35,720 Speaker 1: whether it's physically or mentally. It's a self love practice. 172 00:07:35,760 --> 00:07:37,720 Speaker 1: And so even if you don't want to make yourself something, 173 00:07:38,200 --> 00:07:41,160 Speaker 1: do a self care ritual, a massage, run yourself a bath, 174 00:07:41,360 --> 00:07:44,440 Speaker 1: give yourself a facial. It's a beautiful way to tell 175 00:07:44,480 --> 00:07:46,280 Speaker 1: your body and your mind that I love you and 176 00:07:46,320 --> 00:07:49,080 Speaker 1: I'm looking after you, and I want you to feel better, 177 00:07:49,160 --> 00:07:52,880 Speaker 1: and I'm investing in making you feel better. And another 178 00:07:52,920 --> 00:07:56,720 Speaker 1: way to do that is by treating your senses. And 179 00:07:56,800 --> 00:07:58,800 Speaker 1: what I mean by that is trying one thing that 180 00:07:58,840 --> 00:08:02,040 Speaker 1: stimulates each of your senses. So if it's your site, 181 00:08:02,120 --> 00:08:04,280 Speaker 1: you could clean up a small space in your house, 182 00:08:04,320 --> 00:08:08,160 Speaker 1: you could reorganize something, or you know, buy yourself some flowers, 183 00:08:08,160 --> 00:08:12,120 Speaker 1: something that visually stimulates you and makes your eyes happy. 184 00:08:12,200 --> 00:08:14,360 Speaker 1: If you're thinking about smell, you could like a candle, 185 00:08:14,680 --> 00:08:17,240 Speaker 1: use essential oils like lavender to soothe you. 186 00:08:18,320 --> 00:08:20,040 Speaker 2: I always have diffuses. 187 00:08:19,480 --> 00:08:21,560 Speaker 1: In every room, and whenever I walk past and I 188 00:08:21,600 --> 00:08:24,240 Speaker 1: smell a whiff of whatever oil is in there, it 189 00:08:24,320 --> 00:08:27,040 Speaker 1: totally shifts my mind and I start to you know, 190 00:08:27,080 --> 00:08:28,960 Speaker 1: it's really interesting when you have things around you that 191 00:08:29,000 --> 00:08:32,640 Speaker 1: you appreciate, or whether it's in smell or in sight 192 00:08:32,800 --> 00:08:35,040 Speaker 1: or in sound, it has the ability to change your mood. 193 00:08:35,120 --> 00:08:37,880 Speaker 1: Think about when you walk past a car that's playing 194 00:08:37,960 --> 00:08:40,520 Speaker 1: music or a shop that's playing music and it's a 195 00:08:40,559 --> 00:08:43,880 Speaker 1: familiar song that brings you that like is nostalgic for you, 196 00:08:44,440 --> 00:08:47,480 Speaker 1: it can completely shift you into that memory or a 197 00:08:47,480 --> 00:08:50,679 Speaker 1: place that was good. And so I find that really 198 00:08:50,720 --> 00:08:52,600 Speaker 1: works for smells, Like if I'm feeling a bit low 199 00:08:52,640 --> 00:08:54,960 Speaker 1: and I walk past my diffuser and it's got peppermint 200 00:08:54,960 --> 00:08:59,760 Speaker 1: in it, I'm like, oh my gosh, that felt so good, 201 00:08:59,800 --> 00:09:03,600 Speaker 1: Like smelled amazing, and automatically your mind's in a positive mindset, 202 00:09:03,640 --> 00:09:05,400 Speaker 1: even if it is for that small moment in time. 203 00:09:05,960 --> 00:09:08,480 Speaker 1: The next one is taste. So, like I said, make 204 00:09:08,520 --> 00:09:11,040 Speaker 1: yourself something. Maybe it's a sweet piece of fruit, like 205 00:09:11,360 --> 00:09:14,920 Speaker 1: a juicy peach, or maybe it's a cheeky square of 206 00:09:15,040 --> 00:09:18,480 Speaker 1: dark chocolate, stimulating your taste buds in some way with 207 00:09:18,640 --> 00:09:21,560 Speaker 1: a flavor that you like, with a comfort food that 208 00:09:22,080 --> 00:09:26,000 Speaker 1: you enjoy. For touch, maybe it's giving yourself a hand massage, 209 00:09:26,120 --> 00:09:28,400 Speaker 1: maybe it is massaging your feet. You know, our younger 210 00:09:28,559 --> 00:09:32,080 Speaker 1: is a practice an arabada and it's self massage with oils, 211 00:09:32,840 --> 00:09:36,119 Speaker 1: and it says that a younger is not a luxury. 212 00:09:36,200 --> 00:09:39,880 Speaker 1: It is a necessity for health, not just because it 213 00:09:39,880 --> 00:09:42,760 Speaker 1: helps the detox to the body, but also because it 214 00:09:42,840 --> 00:09:44,679 Speaker 1: is a practice of care. 215 00:09:44,440 --> 00:09:45,840 Speaker 2: That you are giving to your body. 216 00:09:46,360 --> 00:09:48,880 Speaker 1: And actually, when you rub oil on your feet, this 217 00:09:48,920 --> 00:09:51,040 Speaker 1: is where your nerves are ending, is at the bottom 218 00:09:51,080 --> 00:09:52,760 Speaker 1: of your feet. And so as soon as you rub 219 00:09:52,800 --> 00:09:54,679 Speaker 1: oil on the bottom of your feet. It actually helps 220 00:09:54,679 --> 00:09:57,520 Speaker 1: to soothe every single nerve traveling through the rest of 221 00:09:57,520 --> 00:10:00,600 Speaker 1: your body. And so it's a beautiful practice to help 222 00:10:00,640 --> 00:10:03,079 Speaker 1: stimulate your body but also come at the same time. 223 00:10:03,520 --> 00:10:05,600 Speaker 1: And then sound we spoke about, you know, play a 224 00:10:05,640 --> 00:10:08,480 Speaker 1: song that makes you happy, or listen to nature sounds. 225 00:10:08,600 --> 00:10:10,720 Speaker 1: Nature is so soothing to the soul because we are 226 00:10:10,760 --> 00:10:13,400 Speaker 1: part of nature. I don't think I know anyone that 227 00:10:13,400 --> 00:10:16,679 Speaker 1: will listen to birds chirping, or the sound of waves, 228 00:10:16,880 --> 00:10:19,280 Speaker 1: or even the sound of rain tapping on the window 229 00:10:19,840 --> 00:10:22,040 Speaker 1: and won't feel a little bit more peace and a 230 00:10:22,080 --> 00:10:24,760 Speaker 1: little bit more calm. Also, you have to remember nature 231 00:10:24,800 --> 00:10:29,120 Speaker 1: is mother Nature. There's a soothing, feminine aspect to nature 232 00:10:29,200 --> 00:10:31,880 Speaker 1: that makes you feel like you are being comforted just 233 00:10:31,920 --> 00:10:32,439 Speaker 1: being in the. 234 00:10:32,400 --> 00:10:33,320 Speaker 2: Presence of nature. 235 00:10:33,720 --> 00:10:37,360 Speaker 1: So go outside and walk in a wood, or go 236 00:10:37,440 --> 00:10:40,240 Speaker 1: walk around more greenery and allow nature to give you 237 00:10:40,280 --> 00:10:40,840 Speaker 1: a little hug. 238 00:10:41,520 --> 00:10:43,720 Speaker 2: The next thing number two. So the first one was planning. 239 00:10:44,160 --> 00:10:47,600 Speaker 1: The second one is your evening routine because your day 240 00:10:47,640 --> 00:10:50,240 Speaker 1: after is based on your evening before. So let's see, 241 00:10:50,240 --> 00:10:52,360 Speaker 1: you've had a bad day, what can you do in 242 00:10:52,400 --> 00:10:54,120 Speaker 1: the evening that's going to set you up for the 243 00:10:54,160 --> 00:10:57,280 Speaker 1: next morning, because if you have a late night tonight, 244 00:10:58,160 --> 00:11:00,320 Speaker 1: tomorrow morning may not go as you plan. And so 245 00:11:00,559 --> 00:11:04,000 Speaker 1: start planning the day that you want to have tomorrow today, 246 00:11:04,720 --> 00:11:07,720 Speaker 1: and that means getting better sleep. Like start off with thinking, 247 00:11:07,720 --> 00:11:09,439 Speaker 1: how can I get better sleep, because you. 248 00:11:09,400 --> 00:11:11,559 Speaker 2: Know what, maybe I need a bit more energy for tomorrow. 249 00:11:11,679 --> 00:11:14,080 Speaker 1: I need all the energy I can get to make 250 00:11:14,120 --> 00:11:16,800 Speaker 1: tomorrow better. And one way I found that helps with 251 00:11:16,880 --> 00:11:19,560 Speaker 1: that is magnesium. You can get magnesium spray, you can 252 00:11:19,559 --> 00:11:20,960 Speaker 1: split it on the bottom of your feet, you can 253 00:11:21,000 --> 00:11:24,800 Speaker 1: get magnesium oil, you can take some supplements for it, 254 00:11:25,160 --> 00:11:29,240 Speaker 1: but magnesium really helps to support your nervous system and 255 00:11:29,320 --> 00:11:32,839 Speaker 1: also just calms and relaxes your mind. And so if 256 00:11:32,840 --> 00:11:35,280 Speaker 1: your mind's racing and you just want to get a 257 00:11:35,320 --> 00:11:39,760 Speaker 1: good night's sleep without the melotonein or taking anything unnatural, 258 00:11:40,240 --> 00:11:44,320 Speaker 1: usually our bodies lacking magnesium, and so I recommend trying 259 00:11:44,360 --> 00:11:48,000 Speaker 1: to do that regularly. Apparently there's magnesium in dark chocolate too, 260 00:11:48,040 --> 00:11:50,440 Speaker 1: And someone told me that their granddad would have a 261 00:11:50,440 --> 00:11:52,800 Speaker 1: piece of dark chocolate every single night for the magnesium. 262 00:11:53,600 --> 00:11:55,520 Speaker 1: Some might say there's also caffeine in there, so it 263 00:11:55,559 --> 00:11:57,600 Speaker 1: may have the opposite. 264 00:11:57,160 --> 00:12:00,080 Speaker 2: Effect, but I thought that was a sweet story. At 265 00:12:00,120 --> 00:12:02,160 Speaker 2: least that's what he told himself. And you know what, 266 00:12:02,240 --> 00:12:02,760 Speaker 2: you don't have to. 267 00:12:02,679 --> 00:12:05,000 Speaker 1: Have a crazy shift in your evening routine. Just go 268 00:12:05,040 --> 00:12:07,760 Speaker 1: to bed fifteen minutes earlier. I'm not saying have a 269 00:12:07,800 --> 00:12:10,720 Speaker 1: three hour evening wind down routine. Go to bed fifteen 270 00:12:10,760 --> 00:12:13,240 Speaker 1: minutes earlier. I get yourself fifteen minutes of extra sleep. 271 00:12:13,920 --> 00:12:16,360 Speaker 1: And then it's about your environment, like, how are you 272 00:12:16,440 --> 00:12:19,360 Speaker 1: going to create a better environment for your sleep? You 273 00:12:19,360 --> 00:12:22,280 Speaker 1: know they call it sleep hygiene. What are the things 274 00:12:22,280 --> 00:12:24,600 Speaker 1: that you can change around you, whether it's your bed sheets, 275 00:12:24,600 --> 00:12:26,720 Speaker 1: whether it's dimming the lights at night. You know, we're 276 00:12:26,760 --> 00:12:31,000 Speaker 1: so overstimulated by our phones all day artificial light constantly 277 00:12:31,160 --> 00:12:34,440 Speaker 1: in our face that I really try not to put 278 00:12:34,520 --> 00:12:36,760 Speaker 1: artificial light on at night. I try to use candles, 279 00:12:36,800 --> 00:12:39,160 Speaker 1: or if I do use lights, I'll use lamps that 280 00:12:39,200 --> 00:12:41,360 Speaker 1: are a little bit dimmer or dim the lights above. 281 00:12:42,040 --> 00:12:45,720 Speaker 1: Absolutely no bright spotlights on you at night and really 282 00:12:45,720 --> 00:12:48,560 Speaker 1: messes up your sarcadian rhythm. And also as soon as 283 00:12:48,640 --> 00:12:51,000 Speaker 1: the lights are dim, I guarantee you'll start yawning more 284 00:12:51,000 --> 00:12:53,560 Speaker 1: and your body will actually start telling you it is tired. 285 00:12:54,080 --> 00:12:56,720 Speaker 1: Sometimes these bright lights can end up tricking our body 286 00:12:56,760 --> 00:12:58,880 Speaker 1: into believing it's not tired, or it takes it into 287 00:12:58,960 --> 00:13:01,640 Speaker 1: a different pattern. Another thing is being mindful about what 288 00:13:01,679 --> 00:13:04,959 Speaker 1: you watch. Don't overstimulate yourself. When I watch things that 289 00:13:05,000 --> 00:13:07,080 Speaker 1: are scary, my sleep is not great. When I watch 290 00:13:07,120 --> 00:13:10,360 Speaker 1: things that have full of suspense or are really weird, 291 00:13:10,440 --> 00:13:13,160 Speaker 1: it definitely impacts my sleep. And so be mindful about 292 00:13:13,160 --> 00:13:14,880 Speaker 1: the things that you're watching. And do you have the 293 00:13:14,960 --> 00:13:16,840 Speaker 1: right temperature in your room. That makes a huge difference. 294 00:13:16,840 --> 00:13:19,520 Speaker 1: When it's too hot, I cannot sleep, I cannot stand there. 295 00:13:19,520 --> 00:13:22,600 Speaker 1: I'm awake every couple of hours. I'd rather have a 296 00:13:22,640 --> 00:13:25,360 Speaker 1: cooler temperature now than a warmer one, because I'd rather 297 00:13:25,400 --> 00:13:27,840 Speaker 1: be snugly and wear socks in bed than be woken 298 00:13:27,960 --> 00:13:32,079 Speaker 1: up feeling super dehydrated and stuffy. They actually say, I 299 00:13:32,080 --> 00:13:34,640 Speaker 1: think it's what sixty nine degrees That is a great 300 00:13:34,679 --> 00:13:37,400 Speaker 1: temperature to sleep at. Sometimes I sleep at sixty seven, 301 00:13:37,480 --> 00:13:40,920 Speaker 1: but they can get kind of cold. Oh, and having 302 00:13:40,920 --> 00:13:43,840 Speaker 1: a bath or a warm shower before bed, Oh my gosh, 303 00:13:44,160 --> 00:13:49,319 Speaker 1: so lovely. Having a hot shower, lathering yourself in an oil. 304 00:13:49,360 --> 00:13:52,680 Speaker 1: This is my regular lathering yourself an oil and then 305 00:13:52,920 --> 00:13:56,840 Speaker 1: putting some warm socks on your cozy pajamas, Oh my gosh, 306 00:13:57,040 --> 00:14:01,000 Speaker 1: the best environment to knock you out. And lastly, if 307 00:14:01,000 --> 00:14:03,360 Speaker 1: your brain's racing after you've tried all of this, try 308 00:14:03,360 --> 00:14:06,080 Speaker 1: a brain dump. Literally, get a pen and paper, write 309 00:14:06,120 --> 00:14:08,960 Speaker 1: down every single thought that's going through your mind, whatever 310 00:14:09,120 --> 00:14:10,960 Speaker 1: it is, just get it onto paper so it is 311 00:14:11,000 --> 00:14:14,600 Speaker 1: out of your mind. Number three so we've had planning, 312 00:14:14,960 --> 00:14:18,560 Speaker 1: we've had your evening routine and your sleep hygiene, and 313 00:14:18,679 --> 00:14:23,880 Speaker 1: number three is complete something. So plan tomorrow to complete something. 314 00:14:24,480 --> 00:14:26,480 Speaker 1: I know it's important to have a long term mindset 315 00:14:26,520 --> 00:14:30,040 Speaker 1: and develop positive habits over time, but not everything needs 316 00:14:30,040 --> 00:14:33,960 Speaker 1: to take weeks or days or months to complete. We 317 00:14:34,000 --> 00:14:36,160 Speaker 1: can have little things that we complete every single day. 318 00:14:36,400 --> 00:14:39,160 Speaker 1: And when we complete little things every single day, it 319 00:14:39,240 --> 00:14:43,880 Speaker 1: immediately impacts your mood, your confidence, your self worth. And 320 00:14:43,960 --> 00:14:46,400 Speaker 1: so it may be as simple as learning something new, 321 00:14:46,520 --> 00:14:49,840 Speaker 1: whether you're watching a YouTube video that's educational, whether you're 322 00:14:49,840 --> 00:14:53,680 Speaker 1: painting something, whether you're cleaning out your closet. Completing something 323 00:14:53,680 --> 00:14:56,240 Speaker 1: in the time you have available, rather than just starting 324 00:14:56,280 --> 00:14:59,400 Speaker 1: something and leaving it unfinished, will leave you feeling so 325 00:14:59,480 --> 00:15:02,240 Speaker 1: much more satisfied and happy when you're done. 326 00:15:02,400 --> 00:15:03,840 Speaker 2: And so pick something that you know. 327 00:15:03,920 --> 00:15:05,920 Speaker 1: I have a couple of hours, I'm going to start 328 00:15:05,960 --> 00:15:09,360 Speaker 1: something or that I can finish in the amount of 329 00:15:09,360 --> 00:15:12,160 Speaker 1: time that I have, or I'm going to finish off 330 00:15:12,200 --> 00:15:14,240 Speaker 1: something that has been on my list for so long, 331 00:15:14,360 --> 00:15:16,480 Speaker 1: and that can make you feel so much better about yourself. 332 00:15:16,840 --> 00:15:19,960 Speaker 1: And any day when I complete something that I didn't 333 00:15:20,320 --> 00:15:22,760 Speaker 1: do the day before, always you know you can just 334 00:15:22,800 --> 00:15:24,360 Speaker 1: put a tic next to it. And I also like 335 00:15:24,400 --> 00:15:26,720 Speaker 1: a ticking system, like having a to do list, and 336 00:15:26,760 --> 00:15:28,600 Speaker 1: when you tick something off, it just makes you feel 337 00:15:28,600 --> 00:15:31,440 Speaker 1: so much better. Another part that relates to this is 338 00:15:31,480 --> 00:15:35,000 Speaker 1: doing one thing you regret not doing yesterday. A way 339 00:15:35,040 --> 00:15:37,000 Speaker 1: to make today good is to learn from the mistakes 340 00:15:37,000 --> 00:15:38,800 Speaker 1: that you made yesterday, and so think about what you 341 00:15:38,840 --> 00:15:42,680 Speaker 1: wish you had done differently and adjust accordingly. Doing that 342 00:15:42,720 --> 00:15:44,720 Speaker 1: will make you feel better about today and wipe out 343 00:15:44,760 --> 00:15:47,400 Speaker 1: the negative feeling that you carried over from the previous day. 344 00:15:47,680 --> 00:15:50,160 Speaker 1: It's so easy to fall into a cycle of guilt 345 00:15:50,200 --> 00:15:53,560 Speaker 1: and regret, and it makes it progressively harder to accomplish 346 00:15:53,680 --> 00:15:55,600 Speaker 1: what you actually wanted to do in the first place. 347 00:15:55,800 --> 00:15:57,760 Speaker 1: It's a vicious cycle, but one that can be easily 348 00:15:57,760 --> 00:15:58,760 Speaker 1: broken if you follow this. 349 00:15:59,200 --> 00:16:00,080 Speaker 2: So think about one. 350 00:16:00,040 --> 00:16:01,760 Speaker 1: Thing that you said you were going to finish yesterday 351 00:16:01,800 --> 00:16:05,040 Speaker 1: and didn't and finish it today. Don't sit there wallowing 352 00:16:05,080 --> 00:16:08,920 Speaker 1: in your guilt. It helps no one. Next up, food. 353 00:16:09,240 --> 00:16:12,760 Speaker 1: Food is so important. Food affects our mood so deeply, 354 00:16:13,440 --> 00:16:16,080 Speaker 1: and so I recommend eating foods that uplift you and 355 00:16:16,080 --> 00:16:19,080 Speaker 1: make you feel lighter, not heavy and the lethargic. Usually 356 00:16:19,120 --> 00:16:20,600 Speaker 1: when we have a bad day, what do we reach for? 357 00:16:20,640 --> 00:16:23,320 Speaker 1: We're like, oh, I just want some comfort food. And unfortunately, 358 00:16:23,320 --> 00:16:25,640 Speaker 1: most of our comfort foods the foods that aren't necessarily 359 00:16:25,720 --> 00:16:29,000 Speaker 1: the best for us, not exactly nutrient dense. If you 360 00:16:29,080 --> 00:16:32,760 Speaker 1: can try any foods that make you feel good about yourself, 361 00:16:32,760 --> 00:16:35,560 Speaker 1: and usually they're the foods that have more vitamins, minerals, 362 00:16:36,240 --> 00:16:39,320 Speaker 1: lighter to digest, you know, the healthy stuff that you 363 00:16:39,400 --> 00:16:42,520 Speaker 1: know you should be eating but sometimes avoid eating. And 364 00:16:42,560 --> 00:16:44,600 Speaker 1: you know, our gut is so linked to our mood 365 00:16:44,680 --> 00:16:47,840 Speaker 1: and our mind. You know, eighty percent I think of 366 00:16:47,880 --> 00:16:52,000 Speaker 1: the receptors for our mood and our hormones actually live 367 00:16:52,000 --> 00:16:53,600 Speaker 1: in our gut. I think I got that right. I'll 368 00:16:53,600 --> 00:16:56,720 Speaker 1: double check it. But so much comes from our gut. 369 00:16:57,160 --> 00:17:00,360 Speaker 1: Having fermented foods every single day for your gut helps 370 00:17:00,400 --> 00:17:03,280 Speaker 1: to promote the healthy bacteria in there, which in turn 371 00:17:03,280 --> 00:17:05,800 Speaker 1: helps you to digest food better, which in turn means 372 00:17:05,800 --> 00:17:07,720 Speaker 1: you're getting all the nutrients you need for your mood, 373 00:17:07,760 --> 00:17:11,000 Speaker 1: your energy, and feeling the best version of yourself. So 374 00:17:11,040 --> 00:17:13,600 Speaker 1: I recommend fermented foods for your gut, healthy fats for 375 00:17:13,640 --> 00:17:16,360 Speaker 1: your mind, because our brain needs fats. Fats are essential 376 00:17:16,400 --> 00:17:19,480 Speaker 1: for brain health. Sixty percent of our brain is made 377 00:17:19,520 --> 00:17:22,080 Speaker 1: from fat, so the right kind of fats, like healthy fats, 378 00:17:22,520 --> 00:17:25,399 Speaker 1: can really help to support our mind health. And lastly, 379 00:17:25,600 --> 00:17:29,199 Speaker 1: slow release carbohydrates for energy levels. So you've got your 380 00:17:29,200 --> 00:17:31,600 Speaker 1: fermented foods for your gut, your healthy fats for your mind, 381 00:17:31,680 --> 00:17:34,520 Speaker 1: and your slow release carbohydrates for your energy. And that's 382 00:17:34,560 --> 00:17:37,159 Speaker 1: anything whole grain. Just don't go for white bread, go 383 00:17:37,240 --> 00:17:39,159 Speaker 1: for a bread with seeds in it. Don't go for 384 00:17:39,160 --> 00:17:42,119 Speaker 1: a pastry. Maybe have a nice bowl of brown rice 385 00:17:42,160 --> 00:17:45,320 Speaker 1: with a curry or something like that. And so try 386 00:17:45,520 --> 00:17:48,080 Speaker 1: today or tomorrow if you're trying to have a better 387 00:17:48,160 --> 00:17:51,520 Speaker 1: day tomorrow, to add one thing for your gut, your mind, 388 00:17:51,680 --> 00:17:55,280 Speaker 1: and your energy levels into the food you're eating. Next up, 389 00:17:55,320 --> 00:17:58,040 Speaker 1: we have wind tracking. And what do I mean by that? Look, 390 00:17:58,119 --> 00:18:00,200 Speaker 1: sometimes it's not that you've had a bad day, you've 391 00:18:00,240 --> 00:18:02,639 Speaker 1: just had bad moments and you've not been present for 392 00:18:02,680 --> 00:18:05,280 Speaker 1: the good ones. So yes, sometimes we will have more 393 00:18:05,280 --> 00:18:07,920 Speaker 1: crappy moments than we would like to win a day. Well, 394 00:18:07,920 --> 00:18:10,920 Speaker 1: maybe there's just this one colossal crappy thing that happens 395 00:18:10,920 --> 00:18:13,600 Speaker 1: that consumes our entire day or week. But in each 396 00:18:13,640 --> 00:18:15,439 Speaker 1: of those days, I guarantee you there will be at 397 00:18:15,560 --> 00:18:19,760 Speaker 1: least at least three things that will also wins, even 398 00:18:19,800 --> 00:18:21,480 Speaker 1: if it's just that I got up out of bed 399 00:18:21,480 --> 00:18:24,919 Speaker 1: today and I couldn't do that yesterday, Or I showered 400 00:18:24,960 --> 00:18:27,439 Speaker 1: this morning and honestly I haven't done that in a 401 00:18:27,440 --> 00:18:29,080 Speaker 1: couple of days, and that is a win for me. 402 00:18:29,200 --> 00:18:32,800 Speaker 1: Right now, A person smiled at me, and I smiled back. 403 00:18:32,840 --> 00:18:34,960 Speaker 1: I enjoyed my toast today with a bit of nut 404 00:18:35,000 --> 00:18:35,879 Speaker 1: butter and jam. 405 00:18:36,000 --> 00:18:36,400 Speaker 2: Yummy. 406 00:18:36,920 --> 00:18:39,840 Speaker 1: I took my vitamins. You know, just acknowledging the good things, 407 00:18:39,920 --> 00:18:42,840 Speaker 1: even if they are small. Just acknowledging the good things, 408 00:18:43,119 --> 00:18:45,240 Speaker 1: because it can shift your mind into a different place, 409 00:18:45,280 --> 00:18:46,600 Speaker 1: even if it's just for those moments. 410 00:18:47,160 --> 00:18:49,080 Speaker 2: You know, our mind can sometimes be quite. 411 00:18:48,840 --> 00:18:50,840 Speaker 1: Negative, and so you notice the bad and you forget 412 00:18:50,840 --> 00:18:54,959 Speaker 1: the good, and so instead try and see even the little, little, 413 00:18:55,000 --> 00:18:57,960 Speaker 1: tiny things that happen in your day and try to 414 00:18:58,000 --> 00:18:59,560 Speaker 1: recognize them and acknowledge them. 415 00:19:00,119 --> 00:19:04,400 Speaker 2: Next up, but do not rush. This may sound so silly, 416 00:19:04,760 --> 00:19:06,119 Speaker 2: but it is true. Look we do. 417 00:19:06,200 --> 00:19:08,719 Speaker 1: We have enough in our life that brings us anxiety, 418 00:19:09,320 --> 00:19:10,400 Speaker 1: and I've started doing this. 419 00:19:10,560 --> 00:19:12,080 Speaker 2: I do not drive fast. 420 00:19:12,160 --> 00:19:15,920 Speaker 1: So if you're going somewhere tomorrow, drive below the speed limit, 421 00:19:16,440 --> 00:19:19,160 Speaker 1: like allow yourself space and time to not panic, because 422 00:19:19,160 --> 00:19:20,920 Speaker 1: I'm telling you, as soon as you start driving faster, 423 00:19:20,920 --> 00:19:24,560 Speaker 1: your adrenaline starts pumping, which can really feed into anxiety. 424 00:19:24,600 --> 00:19:27,159 Speaker 1: And so drive at the speed limit. People, you're not 425 00:19:27,200 --> 00:19:29,120 Speaker 1: going to get there much faster. Listen, you go ten 426 00:19:29,160 --> 00:19:31,320 Speaker 1: miles per hour over the speed limit, you'll probably get 427 00:19:31,320 --> 00:19:32,440 Speaker 1: their thirty seconds faster. 428 00:19:33,000 --> 00:19:34,800 Speaker 2: Ease into your day, do things. 429 00:19:34,560 --> 00:19:39,280 Speaker 1: Calmly and slowly, and really shift your anxiety levels and 430 00:19:39,359 --> 00:19:41,240 Speaker 1: leave yourself plenty of time to get to places or 431 00:19:41,280 --> 00:19:43,480 Speaker 1: do things. Trust me, I am the last person to 432 00:19:43,480 --> 00:19:45,639 Speaker 1: be saying this because I will be running to the flight. 433 00:19:45,800 --> 00:19:48,560 Speaker 1: I will be I'm the last person to comment on 434 00:19:48,600 --> 00:19:50,680 Speaker 1: this because I'm terrible, but I've really tried to get better. 435 00:19:51,320 --> 00:19:52,880 Speaker 2: You know, I'll be. 436 00:19:52,680 --> 00:19:55,560 Speaker 1: Running everywhere and like trying to gather all my bits 437 00:19:55,760 --> 00:19:58,280 Speaker 1: forget things or rush into my car speed on the 438 00:19:58,280 --> 00:20:02,840 Speaker 1: way there. But honestly, it just adds to the feeling 439 00:20:02,960 --> 00:20:05,879 Speaker 1: of distress during the day, and so leave yourself plenty 440 00:20:05,880 --> 00:20:07,800 Speaker 1: of time to get to places or to do things. 441 00:20:08,200 --> 00:20:10,440 Speaker 1: Another way that helps is because if you end up 442 00:20:10,560 --> 00:20:12,439 Speaker 1: giving yourself an hour to do a task that you 443 00:20:12,480 --> 00:20:14,199 Speaker 1: know will take you two hours, you're never a bit 444 00:20:14,240 --> 00:20:16,520 Speaker 1: disappointed in yourself that you didn't get it done, and 445 00:20:16,560 --> 00:20:19,000 Speaker 1: so it's better that you give You tell yourself it's 446 00:20:19,000 --> 00:20:20,879 Speaker 1: going to take me two hours to do this, and 447 00:20:20,920 --> 00:20:22,280 Speaker 1: you do it in one hour, and then you feel 448 00:20:22,280 --> 00:20:22,840 Speaker 1: good about it. 449 00:20:23,200 --> 00:20:26,000 Speaker 2: Avoid doing one thing at a time. If you're eating, 450 00:20:26,240 --> 00:20:26,640 Speaker 2: just eat. 451 00:20:26,880 --> 00:20:29,800 Speaker 1: If you're speaking to someone, just speak to them without 452 00:20:29,800 --> 00:20:32,080 Speaker 1: being on your phone or scrolling. If you're on the 453 00:20:32,119 --> 00:20:35,200 Speaker 1: loop the toilet, be on the toilet. You don't need 454 00:20:35,240 --> 00:20:37,359 Speaker 1: to be doing two things at once. Try and be 455 00:20:37,440 --> 00:20:40,719 Speaker 1: more present, focus on one thing at a time, and 456 00:20:40,760 --> 00:20:44,359 Speaker 1: the last thing is do something for someone else. Usually 457 00:20:44,440 --> 00:20:46,400 Speaker 1: when we feel terrible, the last thing we are thinking 458 00:20:46,440 --> 00:20:50,240 Speaker 1: about is someone else. But actually it feels so good 459 00:20:50,240 --> 00:20:52,520 Speaker 1: to make other people feel good. And when we're in 460 00:20:52,560 --> 00:20:54,760 Speaker 1: a low mindset, usually it's what can I do for myself, 461 00:20:54,800 --> 00:20:57,480 Speaker 1: how can I make myself feel better? But really, we 462 00:20:57,520 --> 00:21:01,359 Speaker 1: are social beings who crave relationships, and relationships thrive and 463 00:21:01,440 --> 00:21:04,800 Speaker 1: deepen through service and caring for others. So whether it's 464 00:21:04,880 --> 00:21:08,080 Speaker 1: cooking a meal for someone, or going to volunteer, or 465 00:21:08,160 --> 00:21:10,639 Speaker 1: just giving someone a call to ask how they are doing, 466 00:21:10,800 --> 00:21:12,879 Speaker 1: it takes us out of our mind and into a 467 00:21:12,960 --> 00:21:15,760 Speaker 1: mode of helping and giving, which makes us feel so 468 00:21:15,920 --> 00:21:19,040 Speaker 1: much better about our own life and also makes us 469 00:21:19,040 --> 00:21:22,119 Speaker 1: feel good, because who doesn't feel good when you do 470 00:21:22,200 --> 00:21:23,480 Speaker 1: something nice for someone else. 471 00:21:24,000 --> 00:21:24,800 Speaker 2: It's also such. 472 00:21:24,640 --> 00:21:26,679 Speaker 1: A privilege and a beautiful thing to be able to 473 00:21:26,680 --> 00:21:29,120 Speaker 1: help someone. And when you put a smile on someone 474 00:21:29,119 --> 00:21:31,800 Speaker 1: else's face or you get to see how you have 475 00:21:31,880 --> 00:21:34,640 Speaker 1: impacted another person, it also makes you feel like you've 476 00:21:34,640 --> 00:21:36,879 Speaker 1: got a bit more purpose in your day, you know, 477 00:21:36,920 --> 00:21:39,440 Speaker 1: when they say this really made my day worthwhile, or 478 00:21:39,480 --> 00:21:42,360 Speaker 1: seeing you smile made my whole entire day, And sometimes 479 00:21:42,359 --> 00:21:44,520 Speaker 1: it really can feel that way. I've been reading lots 480 00:21:44,520 --> 00:21:46,280 Speaker 1: of really good quotes and I want to share them 481 00:21:46,280 --> 00:21:48,479 Speaker 1: with you, just in case you want to write them 482 00:21:48,560 --> 00:21:50,880 Speaker 1: down or pop them on your wall for the days 483 00:21:50,880 --> 00:21:52,560 Speaker 1: where you feel like you need them for a bit 484 00:21:52,560 --> 00:21:55,840 Speaker 1: of encouragement. Every day is a chance to start over 485 00:21:55,920 --> 00:21:59,760 Speaker 1: and create something beautiful. Do something today that your future 486 00:21:59,760 --> 00:22:02,879 Speaker 1: self well thank you for. Don't let yesterday take up 487 00:22:02,880 --> 00:22:05,440 Speaker 1: too much of today. I really like that one because 488 00:22:05,480 --> 00:22:08,720 Speaker 1: it's like, you can either let yesterday be yesterday, or 489 00:22:08,760 --> 00:22:12,919 Speaker 1: we can bring that into the next day and the 490 00:22:12,920 --> 00:22:15,840 Speaker 1: next day. So don't let yesterday take up too much 491 00:22:15,880 --> 00:22:22,000 Speaker 1: of today. Every sunrise is an invitation to brighten someone's day. 492 00:22:22,080 --> 00:22:23,840 Speaker 1: You do not have to be perfect to make today 493 00:22:23,880 --> 00:22:28,159 Speaker 1: better than yesterday. That's a great one. Yesterday is a lesson. 494 00:22:28,320 --> 00:22:32,800 Speaker 1: Today is your opportunity be the reason today feels better 495 00:22:33,000 --> 00:22:35,760 Speaker 1: than yesterday. I'm going to leave you with that one 496 00:22:35,800 --> 00:22:38,400 Speaker 1: because I think that is really the conclusion of all 497 00:22:38,440 --> 00:22:38,840 Speaker 1: of this. 498 00:22:38,880 --> 00:22:40,800 Speaker 2: That we have the power. 499 00:22:40,960 --> 00:22:44,919 Speaker 1: We have the ability to change and shift how our 500 00:22:45,000 --> 00:22:49,920 Speaker 1: day goes. I know the external people and circumstances can 501 00:22:50,000 --> 00:22:53,040 Speaker 1: definitely impact it, but how we receive it and how 502 00:22:53,040 --> 00:22:56,200 Speaker 1: we respond to it and how we take it in 503 00:22:56,840 --> 00:23:00,000 Speaker 1: is completely on us. And so you have the ability 504 00:23:00,160 --> 00:23:01,800 Speaker 1: to control your mood through all the things that we 505 00:23:01,880 --> 00:23:02,480 Speaker 1: spoke about. 506 00:23:02,840 --> 00:23:04,000 Speaker 2: So please give. 507 00:23:03,840 --> 00:23:05,920 Speaker 1: These a go the next time you've had a bad day, 508 00:23:06,400 --> 00:23:07,959 Speaker 1: and I hope that they help you as much as 509 00:23:07,960 --> 00:23:10,360 Speaker 1: they help me on the days where I just do 510 00:23:10,480 --> 00:23:14,679 Speaker 1: not feel like it is going well. Sending your so 511 00:23:14,800 --> 00:23:17,120 Speaker 1: much love, and I hope you have such a wonderful 512 00:23:17,200 --> 00:23:19,760 Speaker 1: day today, and if you've already had a bad one, 513 00:23:19,800 --> 00:23:21,800 Speaker 1: hopefully tomorrow it will be so much better.