1 00:00:05,440 --> 00:00:08,680 Speaker 1: Hello, and welcome back to the Psychology of Your Twenties, 2 00:00:09,080 --> 00:00:11,280 Speaker 1: the podcast where we talk through some of the big 3 00:00:11,360 --> 00:00:14,520 Speaker 1: changes and transitions of our twenties and what they mean 4 00:00:14,760 --> 00:00:24,560 Speaker 1: for our psychology. Well well, well, a very sincere welcome back, 5 00:00:24,640 --> 00:00:28,800 Speaker 1: I guess, and apologies for my absence. Maybe you haven't 6 00:00:28,840 --> 00:00:32,840 Speaker 1: even noticed that I have been gone. I haven't posted 7 00:00:32,840 --> 00:00:36,479 Speaker 1: anything since like the start of the new year, but 8 00:00:36,560 --> 00:00:38,959 Speaker 1: it's just been a very very busy time for me. 9 00:00:39,920 --> 00:00:44,320 Speaker 1: Just some life updates. Firstly, I moved to Sydney. I 10 00:00:44,400 --> 00:00:47,760 Speaker 1: moved to a new year city. Yeah, it was kind 11 00:00:47,800 --> 00:00:49,479 Speaker 1: of a big decision. I've been thinking about it for 12 00:00:49,479 --> 00:00:53,199 Speaker 1: a little while and graduated Union thought why the hell not. 13 00:00:53,840 --> 00:00:57,800 Speaker 1: But obviously, just like some big adjustments, I've decided that 14 00:00:57,840 --> 00:01:00,240 Speaker 1: I will not be moving house for a very long 15 00:01:00,280 --> 00:01:04,880 Speaker 1: time because it's very stressful and takes a lot of effort, 16 00:01:04,920 --> 00:01:08,680 Speaker 1: which I feel like is you know, well known knowledge, 17 00:01:08,720 --> 00:01:12,160 Speaker 1: but I hadn't really thought that through. Yeah, it's just 18 00:01:12,200 --> 00:01:14,000 Speaker 1: like weird, I guess, living in a new city, trying 19 00:01:14,000 --> 00:01:16,840 Speaker 1: to make new friends, new connections, figuring everything out. So 20 00:01:16,880 --> 00:01:23,080 Speaker 1: I've been pretty invested in that. I also graduated, big 21 00:01:23,120 --> 00:01:25,960 Speaker 1: thing in your twenties if you go to UNI when 22 00:01:26,000 --> 00:01:29,280 Speaker 1: you're in that all that second decade of your life. Yeah, 23 00:01:29,280 --> 00:01:32,760 Speaker 1: I graduated UNIS so yeah, also a lot of insecurity 24 00:01:32,760 --> 00:01:36,360 Speaker 1: around where my life's going, lots of future planning. I 25 00:01:36,440 --> 00:01:43,399 Speaker 1: also got COVID. Yes, I got COVID. Yeah, it was 26 00:01:43,400 --> 00:01:47,280 Speaker 1: pretty uneventful. I'm sure there's a majority of people who 27 00:01:47,319 --> 00:01:49,920 Speaker 1: are listening to this has probably gotten COVID at some stage, 28 00:01:49,960 --> 00:01:52,920 Speaker 1: especially if you're in Australia. Every man and their dog 29 00:01:53,280 --> 00:01:59,080 Speaker 1: seems to have it. But yeah, it was just like 30 00:01:59,200 --> 00:02:01,320 Speaker 1: I kind of needed some time to recover and adjust 31 00:02:01,360 --> 00:02:04,680 Speaker 1: to my new life. But yeah, I guess that's why 32 00:02:04,680 --> 00:02:07,840 Speaker 1: I've kind of been absent and very appropriate for this episode. 33 00:02:07,840 --> 00:02:09,600 Speaker 1: I've just been feeling a lot of self doubt around 34 00:02:09,639 --> 00:02:14,240 Speaker 1: the podcast, like not stopping anytime soon. But in all, honestly, honestly, 35 00:02:14,240 --> 00:02:16,760 Speaker 1: I just let some comments from people who really don't 36 00:02:16,760 --> 00:02:19,600 Speaker 1: even know me. I let them kind of get to me. 37 00:02:20,440 --> 00:02:23,080 Speaker 1: How embarrassing, I know, but it just stung a bit 38 00:02:23,120 --> 00:02:24,799 Speaker 1: and made me doubt whether I was putting out the 39 00:02:24,840 --> 00:02:28,040 Speaker 1: wrong content, whether people really wanted to hear from me. 40 00:02:28,080 --> 00:02:30,359 Speaker 1: Blah blah blah blah blah blah, or that kind of shit. 41 00:02:31,360 --> 00:02:32,880 Speaker 1: So it was just like kind of a toxic cycle 42 00:02:32,880 --> 00:02:34,200 Speaker 1: in my mind. So I was like, I'm gonna step away. 43 00:02:34,200 --> 00:02:36,600 Speaker 1: I'm going to apply on some good episodes and get 44 00:02:36,720 --> 00:02:40,040 Speaker 1: back into it. So we're not talking about self doubt 45 00:02:40,040 --> 00:02:45,560 Speaker 1: today though, other than overthinking the opinions of others, which 46 00:02:45,639 --> 00:02:47,800 Speaker 1: is a whole other episode in itself, we're going to 47 00:02:47,840 --> 00:02:52,680 Speaker 1: talk about another area of expertise for me, catastrophizing, expecting 48 00:02:52,680 --> 00:02:57,320 Speaker 1: the world worst prophesizing. Oh yeah, such a good area 49 00:02:57,360 --> 00:03:00,280 Speaker 1: of psychology, especially in our twenties when everything is sort 50 00:03:00,280 --> 00:03:02,919 Speaker 1: of up in the air and we may be adopting 51 00:03:02,960 --> 00:03:07,440 Speaker 1: this kind of negative thinking style. Especially recently, I've found 52 00:03:07,440 --> 00:03:10,360 Speaker 1: this with so many big life changes. It's so easy 53 00:03:10,360 --> 00:03:12,440 Speaker 1: to expect the worst. Like I've moved to a new city. 54 00:03:12,919 --> 00:03:14,560 Speaker 1: All the thoughts that kind of go through my head 55 00:03:14,600 --> 00:03:16,680 Speaker 1: of like what if I don't meet anyone, I'm so 56 00:03:16,680 --> 00:03:19,040 Speaker 1: far away from my family, what if I don't have 57 00:03:19,080 --> 00:03:21,520 Speaker 1: any friends, what if I don't like it here? And 58 00:03:21,560 --> 00:03:24,200 Speaker 1: I think thought traps like that at any age can 59 00:03:24,240 --> 00:03:27,160 Speaker 1: be scary, and it's not only for those who may 60 00:03:27,200 --> 00:03:31,279 Speaker 1: be anxious, and it's not only anxious people who are susceptible. 61 00:03:32,520 --> 00:03:34,720 Speaker 1: I'm not going to spoil anything, but this is what 62 00:03:34,720 --> 00:03:38,920 Speaker 1: we're going to talk about in this episode. What is catastrophizing, 63 00:03:38,960 --> 00:03:42,560 Speaker 1: why does it occur? We're going to talk about cognitive distortions, 64 00:03:42,560 --> 00:03:45,880 Speaker 1: how we can kind of combat spiraling and jumping to 65 00:03:45,960 --> 00:03:49,560 Speaker 1: the worst conclusion, and how do we retrain our brain 66 00:03:49,680 --> 00:03:53,920 Speaker 1: out of these habitual thinking styles. This episode I think 67 00:03:54,000 --> 00:03:58,200 Speaker 1: is particularly relevant after the last few years we've all had. Obviously, 68 00:03:58,240 --> 00:04:01,440 Speaker 1: like the pandemic has created an external environment at least 69 00:04:01,440 --> 00:04:04,720 Speaker 1: of uncertainty and a sense that we should kind of 70 00:04:04,760 --> 00:04:10,000 Speaker 1: always expect the worst years of unexpected lockdowns, plans, ruined 71 00:04:10,000 --> 00:04:16,240 Speaker 1: disease striking major changes to our daily lives, our politics, 72 00:04:16,240 --> 00:04:18,320 Speaker 1: and you know, we see news stories like every day 73 00:04:18,600 --> 00:04:22,120 Speaker 1: about case and death numbers, and I think COVID has 74 00:04:22,160 --> 00:04:25,320 Speaker 1: made the stakes so much higher. Of course, we are 75 00:04:25,360 --> 00:04:29,560 Speaker 1: thinking about the worst outcome around this disease because the 76 00:04:29,640 --> 00:04:32,880 Speaker 1: consequences could be so severe, and there's so much uncertainty, 77 00:04:32,960 --> 00:04:35,919 Speaker 1: especially in the first couple of years. So this is 78 00:04:35,920 --> 00:04:38,680 Speaker 1: a lot for our brains to process, and it can 79 00:04:38,680 --> 00:04:43,320 Speaker 1: create negative fortune telling patterns that can really derail us 80 00:04:43,320 --> 00:04:46,800 Speaker 1: and incapacitate us in many ways. So I thought, just 81 00:04:46,960 --> 00:04:49,360 Speaker 1: given at least what I've been going through, but also 82 00:04:49,400 --> 00:04:52,119 Speaker 1: what the world's been going through. It would be really 83 00:04:52,120 --> 00:04:55,120 Speaker 1: interesting to talk about this and to discuss why we 84 00:04:55,160 --> 00:04:58,800 Speaker 1: catastrophize and why we have this habit of expecting the worst. 85 00:04:59,320 --> 00:05:07,280 Speaker 1: So let's get into it. So, like always, we always 86 00:05:07,320 --> 00:05:10,240 Speaker 1: start with a few definitions to get a grasp on 87 00:05:10,279 --> 00:05:15,240 Speaker 1: what we're really talking about today before the psychology really begins. 88 00:05:16,040 --> 00:05:19,400 Speaker 1: So catastrophizing is a cognitive distortion that kind of prompts 89 00:05:19,440 --> 00:05:23,440 Speaker 1: people to jump to the worst possible conclusion, usually with 90 00:05:23,600 --> 00:05:27,480 Speaker 1: very limited information or kind of an objective reason to 91 00:05:27,480 --> 00:05:32,360 Speaker 1: despair or to worry. When a situation, either one that's 92 00:05:32,360 --> 00:05:34,720 Speaker 1: happening now or one that you perceive is happening in 93 00:05:34,760 --> 00:05:39,560 Speaker 1: the future, is upsetting but not necessarily catastrophic, you can 94 00:05:39,640 --> 00:05:41,839 Speaker 1: feel like you're in the midst of a crisis, and 95 00:05:42,040 --> 00:05:45,640 Speaker 1: catastrophizing kind of goes hand in hand with that, and 96 00:05:45,720 --> 00:05:49,800 Speaker 1: it can generally take two different forms, making a catastrophe 97 00:05:49,800 --> 00:05:55,200 Speaker 1: out of a current situation or imagining or making a 98 00:05:55,200 --> 00:05:58,799 Speaker 1: catastrophe out of a future situation that hasn't even occurred yet. 99 00:06:00,160 --> 00:06:04,760 Speaker 1: One has negative thoughts, but for many people, negative thinking 100 00:06:04,839 --> 00:06:07,400 Speaker 1: can spin out of control and out of proportion to 101 00:06:07,480 --> 00:06:11,440 Speaker 1: the reality of the situation, to what the situation really 102 00:06:11,680 --> 00:06:16,680 Speaker 1: kind of requires, and a relatively like modest error, disappointment 103 00:06:17,040 --> 00:06:21,600 Speaker 1: or a source of embarrassment can sometimes become in your 104 00:06:21,640 --> 00:06:27,080 Speaker 1: mind a cause for major fear or despair and in short, catastrophe. 105 00:06:28,120 --> 00:06:31,359 Speaker 1: So this pattern of thinking can itself be destructive because 106 00:06:31,640 --> 00:06:36,839 Speaker 1: it's unnecessary and persistent. Worry does lead to heightened anxiety 107 00:06:36,880 --> 00:06:40,359 Speaker 1: and depression. It's also really hard to break out of 108 00:06:40,520 --> 00:06:44,040 Speaker 1: once you've kind of adopted this thinking style of expecting 109 00:06:44,040 --> 00:06:46,800 Speaker 1: the worst and thinking that expecting that it's kind of 110 00:06:46,800 --> 00:06:50,440 Speaker 1: a form of protection if that outcome would occur. Yeah, 111 00:06:50,480 --> 00:06:54,440 Speaker 1: it can really lead to some negative things. So catastrophizing 112 00:06:54,960 --> 00:06:57,000 Speaker 1: has been linked in heaps of studies to a number 113 00:06:57,000 --> 00:07:01,240 Speaker 1: of adverse experiences and behaviors, like we say anxiety, depression, 114 00:07:01,279 --> 00:07:05,240 Speaker 1: but also anger related problems because it leaves you feeling 115 00:07:05,360 --> 00:07:09,080 Speaker 1: very frustrated, very worried, and if you're someone who tends 116 00:07:09,080 --> 00:07:12,640 Speaker 1: to project those negative feelings onto others, you can become 117 00:07:13,280 --> 00:07:15,720 Speaker 1: angry out of the fear that you have of the 118 00:07:15,760 --> 00:07:19,840 Speaker 1: worst case scenario. It can also be a tendency of 119 00:07:19,880 --> 00:07:24,480 Speaker 1: individuals who already have a generalized anxiety disorder, maybe a 120 00:07:24,600 --> 00:07:28,840 Speaker 1: social anxiety disorder, panic disorder, and of course some of 121 00:07:28,880 --> 00:07:33,680 Speaker 1: the more severe ones of agoraphobia or OCD. These are 122 00:07:33,680 --> 00:07:37,760 Speaker 1: obviously diagnosed based on a broader list of symptoms, but 123 00:07:38,080 --> 00:07:41,200 Speaker 1: a big one is this kind of catastrophic negative thinking 124 00:07:41,240 --> 00:07:44,960 Speaker 1: style that psychologists and psychiatrists alike kind of look out 125 00:07:45,000 --> 00:07:50,760 Speaker 1: for when they're diagnosing these disorders. Obviously, you can also 126 00:07:50,840 --> 00:07:55,800 Speaker 1: just engage in catastrophic thinking without having a diagnosable disorder. 127 00:07:55,840 --> 00:07:57,880 Speaker 1: It doesn't I don't think you need to be worried. 128 00:07:57,920 --> 00:07:59,480 Speaker 1: If you know you're sitting there being like, oh, what 129 00:07:59,560 --> 00:08:01,800 Speaker 1: if my whole family dies, blah blah blah, what if 130 00:08:01,840 --> 00:08:04,119 Speaker 1: everything goes wrong? What if I lose everything? It doesn't 131 00:08:04,160 --> 00:08:07,520 Speaker 1: mean that you might have something else going on. But 132 00:08:07,720 --> 00:08:11,240 Speaker 1: sometimes it's a big scientist psychologist of a disordered thinking 133 00:08:11,280 --> 00:08:16,480 Speaker 1: style that might require medication or therapy or some other 134 00:08:16,520 --> 00:08:21,440 Speaker 1: form of treatment to kind of help you out with. Interestingly, 135 00:08:22,080 --> 00:08:25,240 Speaker 1: and I know this wasn't unexpected, but I thought it 136 00:08:25,280 --> 00:08:27,960 Speaker 1: was really interesting, this type of thought pattern, This is 137 00:08:28,120 --> 00:08:31,520 Speaker 1: always expecting the worst. It often emerges when we're children. 138 00:08:32,240 --> 00:08:35,319 Speaker 1: There may be a few reasons for this. It can 139 00:08:35,360 --> 00:08:38,600 Speaker 1: be the result of hyper vigilance as a child, maybe 140 00:08:38,800 --> 00:08:42,559 Speaker 1: due to a chaotic home environment, a traumatic event, something 141 00:08:42,679 --> 00:08:48,880 Speaker 1: unexpected happening, or due to a generally anxious personality. If 142 00:08:48,920 --> 00:08:51,719 Speaker 1: you're a child who may have seen your parents overreact 143 00:08:51,960 --> 00:08:55,679 Speaker 1: or panic about perceived situations, or if your parents were 144 00:08:55,760 --> 00:09:00,679 Speaker 1: perfectionists who criticized mistakes, it makes sense why a child 145 00:09:00,720 --> 00:09:03,120 Speaker 1: who was raised this way might always be trying to 146 00:09:03,160 --> 00:09:08,040 Speaker 1: predict the worst. If you can imagine the worst happening, 147 00:09:08,040 --> 00:09:10,440 Speaker 1: you have an opportunity to try and create a plan 148 00:09:10,520 --> 00:09:13,960 Speaker 1: in advance before that outcome happens, and in that way, 149 00:09:14,080 --> 00:09:17,160 Speaker 1: you kind of reduce the uncertainty of the situations you've 150 00:09:17,160 --> 00:09:20,720 Speaker 1: been placed in, all of the situations you've learned to expect, 151 00:09:21,400 --> 00:09:25,160 Speaker 1: and it's comforting. It's really comforting to think about the 152 00:09:25,160 --> 00:09:28,000 Speaker 1: worst case scenario and then know that you could probably 153 00:09:28,040 --> 00:09:30,560 Speaker 1: deal with it even if it never happens, and it 154 00:09:30,640 --> 00:09:33,680 Speaker 1: kind of reduces the fear and anxiety in anticipation of 155 00:09:33,720 --> 00:09:38,480 Speaker 1: a situation or an outcome. But of course, once this 156 00:09:38,720 --> 00:09:41,400 Speaker 1: pattern of thinking is formed, it can be really difficult 157 00:09:41,440 --> 00:09:46,440 Speaker 1: to eliminate the accompanying behaviors into adulthood, into your twenties, 158 00:09:46,840 --> 00:09:49,480 Speaker 1: and this is because of a concept called long term 159 00:09:49,480 --> 00:09:54,600 Speaker 1: potentiation and long term potentiation it shows up everywhere in psychology. Everywhere, 160 00:09:54,840 --> 00:09:58,280 Speaker 1: any area of study that you're looking at, you'll probably 161 00:09:58,280 --> 00:10:02,839 Speaker 1: find some research or some paper that will highlight this 162 00:10:02,920 --> 00:10:06,000 Speaker 1: as being the reason that's something occurs. So, long term 163 00:10:06,000 --> 00:10:11,840 Speaker 1: potentiation is a process involving the persistent strengthening of synapses 164 00:10:12,000 --> 00:10:16,000 Speaker 1: that leads to long lasting increases in signal transmission between 165 00:10:16,040 --> 00:10:19,600 Speaker 1: your neurons. Okay, let's break that down. It's a very 166 00:10:19,679 --> 00:10:25,040 Speaker 1: neurological kind of term, very biologically based. Essentially, it's like 167 00:10:25,080 --> 00:10:28,679 Speaker 1: the inverse of if you don't use it, you lose it. 168 00:10:28,760 --> 00:10:31,240 Speaker 1: So the more you use it, the harder it is 169 00:10:31,280 --> 00:10:35,640 Speaker 1: to lose it. So the more your brain follows certain 170 00:10:36,400 --> 00:10:39,160 Speaker 1: paths in your brain, the stronger they get, the more 171 00:10:39,200 --> 00:10:43,720 Speaker 1: reinforced they become. So how does this apply to catastrophizing. 172 00:10:44,559 --> 00:10:47,559 Speaker 1: So our thinking style is a pattern, and any type 173 00:10:47,559 --> 00:10:52,400 Speaker 1: of habitual behavior or thought process can create neural connections 174 00:10:52,559 --> 00:10:59,040 Speaker 1: and strong ones. Because our brain is basically a learning device, 175 00:10:59,080 --> 00:11:03,160 Speaker 1: it's a survival advice and it wants us to learn 176 00:11:03,280 --> 00:11:06,000 Speaker 1: what's happened in our environment, learned from previous things, and 177 00:11:06,080 --> 00:11:09,360 Speaker 1: build on them to be able to survive future situations. 178 00:11:09,960 --> 00:11:12,679 Speaker 1: So once our brain begins to travel down one path 179 00:11:12,800 --> 00:11:16,760 Speaker 1: repeatedly or has a habitual mental reaction to a situation 180 00:11:16,840 --> 00:11:20,080 Speaker 1: that could potentially be dangerous, it's hard to reverse that 181 00:11:20,160 --> 00:11:22,800 Speaker 1: because our brain and our mind says, we're using this 182 00:11:22,840 --> 00:11:26,160 Speaker 1: pathway a lot. Let's strengthen it because it's obviously important 183 00:11:26,160 --> 00:11:28,200 Speaker 1: in how this person is perceiving the world and how 184 00:11:28,240 --> 00:11:31,720 Speaker 1: they're surviving. And if it's emerged as a survival tactic 185 00:11:31,760 --> 00:11:33,920 Speaker 1: when we were younger to comfort us or protect us, 186 00:11:33,960 --> 00:11:37,520 Speaker 1: it can be even more entrenched because it's emerged at 187 00:11:37,520 --> 00:11:41,720 Speaker 1: a time when major synaptic roots in our brains are 188 00:11:41,880 --> 00:11:47,240 Speaker 1: forming in really formative years of our lives. So once 189 00:11:47,240 --> 00:11:50,160 Speaker 1: you've kind of adopted that thinking style, especially if you're young, 190 00:11:50,200 --> 00:11:53,920 Speaker 1: it's so hard to break. And I've kind of already 191 00:11:54,120 --> 00:11:59,640 Speaker 1: said this. I also say this a lot in other episodes. 192 00:11:59,679 --> 00:12:03,800 Speaker 1: But if something exists, it probably has a purpose, So 193 00:12:04,000 --> 00:12:08,000 Speaker 1: catastrophizing it does indeed have a purpose and maybe even 194 00:12:08,120 --> 00:12:11,520 Speaker 1: some benefits at times, but not in the way that 195 00:12:11,600 --> 00:12:13,880 Speaker 1: it's going to be helpful in the long term. Especially 196 00:12:13,920 --> 00:12:17,040 Speaker 1: when we begin to take irrational thoughts as truth. It 197 00:12:17,080 --> 00:12:20,680 Speaker 1: can create a real disconnect with reality. And one of 198 00:12:20,720 --> 00:12:25,200 Speaker 1: the main mental reactions we may have in reaction to 199 00:12:25,320 --> 00:12:31,080 Speaker 1: constantly catastrophizing is dissociation. So dissociation is a mental process 200 00:12:31,120 --> 00:12:35,400 Speaker 1: of disconnecting from one's thoughts, from one's feelings, from one's 201 00:12:35,440 --> 00:12:39,240 Speaker 1: memories or sense of identity. It's pretty scary. So you 202 00:12:39,320 --> 00:12:43,000 Speaker 1: really basically you feel like you're not connected to any 203 00:12:43,040 --> 00:12:45,600 Speaker 1: part of your body or your mind that makes you 204 00:12:45,640 --> 00:12:49,319 Speaker 1: an individual. And it happens because our mind creates a 205 00:12:49,920 --> 00:12:55,480 Speaker 1: distance from our thoughts and distance itself from reality because 206 00:12:55,520 --> 00:12:58,400 Speaker 1: it kind of needs a break. If you're constantly worrying 207 00:12:58,440 --> 00:13:02,199 Speaker 1: about things, if you're really stressed, your brain actually can't 208 00:13:02,200 --> 00:13:06,200 Speaker 1: handle that. It becomes overwhelmed. So it kind of makes 209 00:13:06,240 --> 00:13:10,640 Speaker 1: decisions on our behalf and decides to basically split or 210 00:13:11,400 --> 00:13:14,560 Speaker 1: distance us from what we're experiencing by pulling us back 211 00:13:14,559 --> 00:13:17,480 Speaker 1: into our mind and putting up a bit of a 212 00:13:17,520 --> 00:13:20,839 Speaker 1: barrier or a bit of a fog shield between us 213 00:13:20,840 --> 00:13:29,320 Speaker 1: and what's really going on. So catastrophizing isn't just a 214 00:13:29,320 --> 00:13:33,240 Speaker 1: thought pattern that only happens when we're in a situation 215 00:13:33,280 --> 00:13:37,120 Speaker 1: where we might feel threatened. When good things happen to 216 00:13:37,240 --> 00:13:40,000 Speaker 1: people who overthink in this way, they still tend to 217 00:13:40,040 --> 00:13:43,560 Speaker 1: have an impending sense of doom. You know, good things 218 00:13:43,559 --> 00:13:47,719 Speaker 1: don't happen to people like me, you might say, Or 219 00:13:47,760 --> 00:13:51,200 Speaker 1: in some circumstances, they actually create their own negative reality 220 00:13:51,240 --> 00:13:54,400 Speaker 1: on purpose, because that is easy to manage, because it's 221 00:13:54,440 --> 00:13:57,960 Speaker 1: normal and has become so ingrained and habitual. It's a 222 00:13:57,960 --> 00:14:03,160 Speaker 1: self fulfilling prophecy. If you expect the worst, you might 223 00:14:03,200 --> 00:14:06,200 Speaker 1: create the worst, because how could there possibly be any 224 00:14:06,200 --> 00:14:09,800 Speaker 1: other situation you haven't thought about what might happen if 225 00:14:09,840 --> 00:14:13,200 Speaker 1: the best thing happened. And I think people who have 226 00:14:13,360 --> 00:14:16,880 Speaker 1: this thinking style would rather be in charge of a 227 00:14:16,960 --> 00:14:20,880 Speaker 1: bad situation happening than have it catch them off guard. 228 00:14:21,480 --> 00:14:24,120 Speaker 1: For example, you might start a fight with your partner 229 00:14:24,120 --> 00:14:26,720 Speaker 1: because you're secretly afraid they're going to leave you, And 230 00:14:26,800 --> 00:14:30,440 Speaker 1: by taking charge of the situation you've created in your mind, 231 00:14:30,520 --> 00:14:33,520 Speaker 1: you don't have to deal with the uncertainty. And I 232 00:14:33,560 --> 00:14:35,400 Speaker 1: was talking to a friend about this the other day, 233 00:14:35,440 --> 00:14:37,840 Speaker 1: shout out to make a friend of the show. But 234 00:14:37,880 --> 00:14:40,880 Speaker 1: what becomes really twisted and makes this thinking style more 235 00:14:40,920 --> 00:14:46,160 Speaker 1: permanent is what happens when you are right. What happens 236 00:14:46,200 --> 00:14:50,280 Speaker 1: to those synaptic connections when you're catastrophic thinking is correct. 237 00:14:50,280 --> 00:14:53,200 Speaker 1: When your worst case scenario is correct, what happens then. 238 00:14:54,520 --> 00:14:57,880 Speaker 1: What happens is that it confirms everything that you've already 239 00:14:57,960 --> 00:15:03,320 Speaker 1: kind of believed to be true. It confirms that this 240 00:15:03,400 --> 00:15:05,920 Speaker 1: thinking style is the best one to have. You know, oh, 241 00:15:05,960 --> 00:15:08,280 Speaker 1: if I didn't catastrophize, if I didn't expect the worst, 242 00:15:08,280 --> 00:15:10,680 Speaker 1: what would be happening to me right now? And you 243 00:15:10,760 --> 00:15:13,800 Speaker 1: think that that would make you happy? Right? You know, 244 00:15:13,880 --> 00:15:16,240 Speaker 1: you made applian for this, you knew this could happen. 245 00:15:16,880 --> 00:15:19,880 Speaker 1: Surely you'd be prepared and can handle. It's like, no 246 00:15:19,920 --> 00:15:22,600 Speaker 1: one's going to say or you were wrong, because you 247 00:15:22,640 --> 00:15:26,000 Speaker 1: were right. And obviously that's so rarely the case, which 248 00:15:26,040 --> 00:15:29,520 Speaker 1: is a massive thing, the negative situations we think of, 249 00:15:29,560 --> 00:15:33,040 Speaker 1: the worst case scenarios that prophesizing. It's so rarely that 250 00:15:33,120 --> 00:15:36,480 Speaker 1: it comes true. But also it's really unlikely that the 251 00:15:36,560 --> 00:15:40,640 Speaker 1: negative thinking you've done beforehand can even help, which is 252 00:15:40,640 --> 00:15:44,880 Speaker 1: why this spiral can only ever provide short term comfort. 253 00:15:45,520 --> 00:15:47,760 Speaker 1: So what my friend and I were discussing was that 254 00:15:47,840 --> 00:15:50,760 Speaker 1: by the time the worst case scenario kind of rolls around, 255 00:15:51,200 --> 00:15:55,000 Speaker 1: you're so emotionally drained that whatever the outcome is, you 256 00:15:55,040 --> 00:15:59,200 Speaker 1: aren't even prepared to deal with it. You're frustrated, you're anxious, 257 00:15:59,240 --> 00:16:02,960 Speaker 1: you have brain you're overwhelmed because you have already exhausted 258 00:16:03,000 --> 00:16:06,800 Speaker 1: your mental energy across all faculties, all departments, trying to 259 00:16:06,840 --> 00:16:11,600 Speaker 1: solve the problem in advance, so it doesn't really help you. Also, 260 00:16:11,760 --> 00:16:15,480 Speaker 1: catastrophizing may feel comforting in the moment, but it doesn't 261 00:16:15,480 --> 00:16:18,120 Speaker 1: give you any answers in an area where this feels 262 00:16:18,160 --> 00:16:21,120 Speaker 1: particularly relevant to me is I have this weird fear 263 00:16:21,160 --> 00:16:23,560 Speaker 1: of death, and this is a massive trigger for me. 264 00:16:23,600 --> 00:16:25,520 Speaker 1: I've had it since I was a child. I always 265 00:16:25,520 --> 00:16:27,720 Speaker 1: worry about it when I'm really stressed or really tired. 266 00:16:28,200 --> 00:16:30,080 Speaker 1: And I got to the point where I realized that 267 00:16:30,160 --> 00:16:32,840 Speaker 1: no amount of thinking was going to uncover an answer. 268 00:16:33,480 --> 00:16:35,600 Speaker 1: It wasn't something I could predict, and even if I 269 00:16:35,640 --> 00:16:39,320 Speaker 1: did accidentally, it would never really be confirmed until I'd died. 270 00:16:40,040 --> 00:16:42,760 Speaker 1: And it led to intrusive thought. Intrusive thought because the 271 00:16:42,840 --> 00:16:46,280 Speaker 1: catastrophizing was making me so depressed and anxious. It was 272 00:16:46,320 --> 00:16:49,600 Speaker 1: fucking terrible. I was just thinking about it all the time. 273 00:16:49,720 --> 00:16:51,760 Speaker 1: I was thinking about what could the worst case scenario be? 274 00:16:52,360 --> 00:16:54,920 Speaker 1: And I can't change that even if I was right 275 00:16:55,000 --> 00:16:57,440 Speaker 1: there's nothing I could do. So how do we get 276 00:16:57,480 --> 00:16:59,960 Speaker 1: out of this? What strategies do we need to learn 277 00:17:00,040 --> 00:17:03,840 Speaker 1: in our twenties, in our very important decade of life, 278 00:17:04,800 --> 00:17:07,320 Speaker 1: probably even more important than when you were younger, because 279 00:17:07,320 --> 00:17:09,800 Speaker 1: you get a chance to unlearn all those negative behaviors. 280 00:17:09,800 --> 00:17:11,640 Speaker 1: But what do we need to do to make sure 281 00:17:11,680 --> 00:17:16,359 Speaker 1: we don't always expect the worst in every situation? You know, 282 00:17:16,520 --> 00:17:19,200 Speaker 1: you could go to therapy. We can talk about therapy, 283 00:17:19,440 --> 00:17:22,560 Speaker 1: but that's so intangible, I think, and I feel like 284 00:17:22,600 --> 00:17:24,760 Speaker 1: it's not really something to get into in this episode. 285 00:17:24,760 --> 00:17:28,520 Speaker 1: Everyone knows the benefits of therapy, but I'm obviously not 286 00:17:29,000 --> 00:17:32,479 Speaker 1: a psychologist, so I can't sit here and give you 287 00:17:32,560 --> 00:17:34,479 Speaker 1: all the strategies that you need. But let's look at 288 00:17:34,520 --> 00:17:37,560 Speaker 1: some more practical steps for when you're in the spiral. 289 00:17:38,200 --> 00:17:42,720 Speaker 1: So six tips to kind of accomplish this breaking away 290 00:17:42,800 --> 00:17:46,000 Speaker 1: from this thinking style might be some of the following. 291 00:17:46,320 --> 00:17:50,040 Speaker 1: So acknowledging that unpleasant things happen is number one. This 292 00:17:50,080 --> 00:17:54,800 Speaker 1: is a massive kind of philosophy that's taught throughout any 293 00:17:54,880 --> 00:17:59,080 Speaker 1: mental health area or profession. Life is full of challenges 294 00:17:59,560 --> 00:18:01,560 Speaker 1: and good days, and you have bad days, And just 295 00:18:01,600 --> 00:18:03,520 Speaker 1: because one day is bad, does not mean that all 296 00:18:03,640 --> 00:18:07,080 Speaker 1: days will be bad, and acknowledging that sometimes you're going 297 00:18:07,119 --> 00:18:10,400 Speaker 1: to be unprepared and accepting that is perhaps a lot 298 00:18:10,440 --> 00:18:13,080 Speaker 1: better than needing to plan, to know what every single 299 00:18:13,119 --> 00:18:17,160 Speaker 1: outcome could be and thinking about what you would do. Secondly, 300 00:18:17,160 --> 00:18:22,840 Speaker 1: it's important to recognize when thoughts are irrational. Catastrophizing often 301 00:18:22,880 --> 00:18:25,840 Speaker 1: follows a distinct pass of distinct pattern, So a person 302 00:18:25,880 --> 00:18:28,639 Speaker 1: will start with a thought, then they will expand on 303 00:18:28,680 --> 00:18:32,720 Speaker 1: that thought with worry and anxiety. When a person learns 304 00:18:32,760 --> 00:18:35,920 Speaker 1: to recognize not just the first thought, but the second thought, 305 00:18:35,960 --> 00:18:38,480 Speaker 1: the one where we expand on it, the better equipped 306 00:18:38,480 --> 00:18:42,480 Speaker 1: to handle this catastrophizing kind of spiral that we go into. 307 00:18:43,040 --> 00:18:45,080 Speaker 1: If you think, oh my god, but what if we 308 00:18:45,280 --> 00:18:48,240 Speaker 1: drove When I was driving, I crashed and I died 309 00:18:48,280 --> 00:18:50,840 Speaker 1: and I killed someone on the road, you know, it's 310 00:18:50,880 --> 00:18:53,040 Speaker 1: okay to have that thought. You can think that, but 311 00:18:53,080 --> 00:18:55,239 Speaker 1: you don't have to have the accompanying anxiety. You can 312 00:18:55,320 --> 00:18:59,720 Speaker 1: kind of just acknowledge it. Third step will not really 313 00:19:00,840 --> 00:19:06,320 Speaker 1: tip saying stop to cease the repetitive catastrophic thoughts. A 314 00:19:06,400 --> 00:19:08,040 Speaker 1: person may have to say it out loud in their 315 00:19:08,040 --> 00:19:10,159 Speaker 1: head or just to say stop, I don't want to 316 00:19:10,200 --> 00:19:12,720 Speaker 1: think about this no more. I'm in control. I'm in 317 00:19:12,720 --> 00:19:15,479 Speaker 1: control of what I choose goes through my brain, and 318 00:19:15,600 --> 00:19:18,280 Speaker 1: these words can keep the stream of thoughts from continuing 319 00:19:18,320 --> 00:19:21,920 Speaker 1: and help you change the course of your thinking. Another 320 00:19:21,920 --> 00:19:25,440 Speaker 1: one that I really like is thinking about another outcome. 321 00:19:25,520 --> 00:19:29,120 Speaker 1: So instead of thinking about a negative outcome, think about 322 00:19:29,160 --> 00:19:33,800 Speaker 1: the best outcome, the most positive outcome, and what that 323 00:19:33,840 --> 00:19:36,960 Speaker 1: would mean. It's just as likely that the best outcome 324 00:19:37,000 --> 00:19:40,239 Speaker 1: could happen as the worst, so visualizing what you think 325 00:19:40,280 --> 00:19:43,280 Speaker 1: the best outcome could be might actually help you problem 326 00:19:43,280 --> 00:19:47,359 Speaker 1: solve to get to that point. Number five is offering 327 00:19:47,400 --> 00:19:50,840 Speaker 1: positive affirmations. It seems really simple that I really like this. 328 00:19:51,480 --> 00:19:54,679 Speaker 1: When it comes to catastrophic thinking. A person has to 329 00:19:54,760 --> 00:19:58,920 Speaker 1: believe in themselves and that they could overcome whatever happens, 330 00:19:59,440 --> 00:20:02,959 Speaker 1: and that kind of reduces your tendency to fear the worst. 331 00:20:04,600 --> 00:20:07,840 Speaker 1: They may wish to repeat a positive affirmation to themselves 332 00:20:07,840 --> 00:20:11,320 Speaker 1: on a daily basis, or something along those lines. Finally, 333 00:20:11,720 --> 00:20:15,320 Speaker 1: the sixth kind of solution is one that I think 334 00:20:15,400 --> 00:20:18,960 Speaker 1: makes its way into every fucking article ever about any 335 00:20:19,080 --> 00:20:23,679 Speaker 1: kind of thought pattern or thinking style or situation that 336 00:20:23,720 --> 00:20:27,040 Speaker 1: has to do with your psychology. And mental health, and 337 00:20:27,080 --> 00:20:30,879 Speaker 1: that's practicing excellent self care. So this is the explanation 338 00:20:30,880 --> 00:20:32,720 Speaker 1: that this article gave. I'm going to read it out 339 00:20:32,720 --> 00:20:35,080 Speaker 1: first and then I'm going to discuss it because I 340 00:20:35,119 --> 00:20:38,920 Speaker 1: have opinions, obviously, that's why I have a podcast. But 341 00:20:39,880 --> 00:20:44,080 Speaker 1: practicing excellence self care, I think catastrophic thoughts are more 342 00:20:44,119 --> 00:20:47,360 Speaker 1: likely to take over when you are stressed and when 343 00:20:47,359 --> 00:20:50,280 Speaker 1: you're tired, So getting enough rest and engaging in like 344 00:20:50,280 --> 00:20:54,840 Speaker 1: stress relieving techniques like exercise or meditation or journaling, it 345 00:20:54,880 --> 00:20:58,200 Speaker 1: can make you feel better. And I have a slight 346 00:20:58,280 --> 00:21:01,560 Speaker 1: problem with this. I think that healthcare is the serpent 347 00:21:01,600 --> 00:21:04,720 Speaker 1: of the mental health community or culture, and I wrote 348 00:21:04,760 --> 00:21:07,120 Speaker 1: an article about this once, but I think self care 349 00:21:07,280 --> 00:21:10,840 Speaker 1: is actually an accessory, it's not the cure. And I 350 00:21:10,880 --> 00:21:12,760 Speaker 1: do think we need to stop pushing kind of like 351 00:21:12,800 --> 00:21:15,959 Speaker 1: a self care narrative for every fucking issue in our lives. 352 00:21:16,359 --> 00:21:18,960 Speaker 1: You can't cure your anxiety by doing a face mask 353 00:21:19,080 --> 00:21:23,840 Speaker 1: or your catastrophic thinking by eating superfoods. Also, there are 354 00:21:23,880 --> 00:21:26,440 Speaker 1: just so many instances in which what we're going through 355 00:21:26,560 --> 00:21:29,159 Speaker 1: prevents self care habits, and I think it's such a 356 00:21:29,280 --> 00:21:33,280 Speaker 1: simple blanket solution that is so insidious. You see it 357 00:21:33,320 --> 00:21:38,600 Speaker 1: everywhere on Instagram, from mental health professionals to healthcare professionals, 358 00:21:38,640 --> 00:21:41,959 Speaker 1: from our friends, from our workplaces, like emails being like 359 00:21:42,000 --> 00:21:44,880 Speaker 1: how are you practicing self care at the moment? Like 360 00:21:46,000 --> 00:21:47,840 Speaker 1: how come you don't ask us how you're going to 361 00:21:47,880 --> 00:21:51,359 Speaker 1: provide better mental healthcare for our workplace? Like self care 362 00:21:51,400 --> 00:21:53,960 Speaker 1: makes it like all of all your kind of problem, 363 00:21:54,680 --> 00:21:56,760 Speaker 1: And it's like, you know, you could just be better 364 00:21:56,840 --> 00:21:59,560 Speaker 1: if you just spent more money on things that society 365 00:21:59,600 --> 00:22:02,240 Speaker 1: is telling you need to feel good about yourself. You 366 00:22:02,280 --> 00:22:05,000 Speaker 1: get to spend more money on skincare and healthy foods 367 00:22:05,080 --> 00:22:09,320 Speaker 1: and gym memberships and meditation apps and yoga, Like it's ridiculous. 368 00:22:10,040 --> 00:22:13,600 Speaker 1: And I think if catastrophic thinking reacted that easily and 369 00:22:13,720 --> 00:22:16,200 Speaker 1: positively to self care, it really wouldn't be a problem 370 00:22:16,200 --> 00:22:20,719 Speaker 1: with it. Anyhow, there's a random tangent about my hatred 371 00:22:20,760 --> 00:22:23,639 Speaker 1: of the self care philosophy. I really don't like it. 372 00:22:23,680 --> 00:22:27,360 Speaker 1: I think it's so insidious, and I hate the way 373 00:22:27,359 --> 00:22:29,840 Speaker 1: it makes people feel that the reason they're not doing 374 00:22:29,840 --> 00:22:32,080 Speaker 1: well is because they're not taking care of themselves when 375 00:22:32,119 --> 00:22:34,680 Speaker 1: they might be trying. And even if they can't take 376 00:22:34,720 --> 00:22:36,720 Speaker 1: care of themselves, isn't that a bigger problem that we 377 00:22:36,720 --> 00:22:38,879 Speaker 1: should be helping them with rather than telling them to 378 00:22:39,680 --> 00:22:42,360 Speaker 1: get enough sleep, Like what if you have insomnia? Come on, 379 00:22:42,680 --> 00:22:46,640 Speaker 1: wake up people. But back to what we're actually talking 380 00:22:46,680 --> 00:22:48,680 Speaker 1: here about. I think next time you have a kind 381 00:22:48,720 --> 00:22:51,479 Speaker 1: of a what if thought, remember to tell yourself that 382 00:22:51,520 --> 00:22:55,600 Speaker 1: you can handle anything that comes your way. Try to 383 00:22:55,640 --> 00:22:59,040 Speaker 1: think about the worst case scenario and whether you'll handle it. Yeah, 384 00:22:59,119 --> 00:23:02,359 Speaker 1: you can be realistic, dick, and you probably can. You 385 00:23:02,400 --> 00:23:05,320 Speaker 1: probably can handle it. But then also think about the 386 00:23:05,359 --> 00:23:09,159 Speaker 1: best case scenario that's just as likely to happen, and 387 00:23:09,280 --> 00:23:12,960 Speaker 1: ask yourself whether you truly believe this what if thought 388 00:23:12,960 --> 00:23:17,040 Speaker 1: will actually come true? How many times have you thought 389 00:23:17,080 --> 00:23:21,560 Speaker 1: something would happen and it never did. How many moments 390 00:23:21,600 --> 00:23:25,600 Speaker 1: and minutes have you spent worrying about an outcome that 391 00:23:25,840 --> 00:23:28,520 Speaker 1: just never emerged? Because it's so unlikely that we're going 392 00:23:28,560 --> 00:23:31,000 Speaker 1: to get it right when not mine, readers, we can't 393 00:23:31,000 --> 00:23:35,120 Speaker 1: predict the future. And ask yourself what's truly bothering you? 394 00:23:35,520 --> 00:23:37,639 Speaker 1: Was it really that comment your boss said? Or are 395 00:23:37,640 --> 00:23:40,359 Speaker 1: you simply unhappy at your job and afraid to leave? 396 00:23:41,080 --> 00:23:43,800 Speaker 1: Is your partner really going to leave you? Are you 397 00:23:43,840 --> 00:23:46,000 Speaker 1: really going to die in a car accident, or are 398 00:23:46,040 --> 00:23:48,639 Speaker 1: you just a little bit tired and get to the 399 00:23:48,720 --> 00:23:51,159 Speaker 1: root of the problem. I think, what if thinking is 400 00:23:51,200 --> 00:23:53,640 Speaker 1: a distraction to remove us from the present moment. It's 401 00:23:53,640 --> 00:23:57,120 Speaker 1: a tool our brain uses to provide comfort when we're 402 00:23:57,119 --> 00:23:59,919 Speaker 1: stressed and we're anxious about things that we can't predict. 403 00:24:00,880 --> 00:24:03,119 Speaker 1: This can kind of help you slow your thoughts down 404 00:24:03,920 --> 00:24:06,920 Speaker 1: and get back into reality if you kind of rationalize 405 00:24:06,960 --> 00:24:10,920 Speaker 1: it and remember that very few, if any, if any 406 00:24:11,080 --> 00:24:14,239 Speaker 1: of our negative thoughts come to pass. This is so 407 00:24:14,320 --> 00:24:17,359 Speaker 1: important in our twenties when our thinking patterns, this is 408 00:24:17,400 --> 00:24:20,960 Speaker 1: when they become ingrained for life, and so much is 409 00:24:21,040 --> 00:24:23,760 Speaker 1: up in the air. We haven't had enough experiences to 410 00:24:23,920 --> 00:24:26,919 Speaker 1: know that things will turn out okay. Our brains are 411 00:24:26,960 --> 00:24:31,879 Speaker 1: still developing people, They're still developing into our twenties, you know. 412 00:24:31,920 --> 00:24:35,320 Speaker 1: I think it's like, not until you're twenty five twenty 413 00:24:35,359 --> 00:24:39,040 Speaker 1: six is your frontal lowefully developed. And even then, synaptic 414 00:24:39,040 --> 00:24:42,360 Speaker 1: plasticity means that there's so many things that we can 415 00:24:42,359 --> 00:24:44,560 Speaker 1: take into our own hands and change about how our 416 00:24:44,600 --> 00:24:49,760 Speaker 1: brains work. And yeah, I think it's just easier though, 417 00:24:49,800 --> 00:24:53,400 Speaker 1: at this time, to create healthier thinking patterns than waiting 418 00:24:53,480 --> 00:24:55,400 Speaker 1: till you're kind of an old dog trying to learn 419 00:24:55,440 --> 00:24:58,560 Speaker 1: new tricks and rather than always expecting the worst for 420 00:24:59,240 --> 00:25:08,720 Speaker 1: the rest of your life. A very quick, informative episode today. Yeah, 421 00:25:08,760 --> 00:25:10,960 Speaker 1: I was really inspired by this conversation my friend and 422 00:25:11,000 --> 00:25:13,240 Speaker 1: I were having. She came and visited me in Sydney 423 00:25:13,240 --> 00:25:15,480 Speaker 1: and we were just kind of talking about that she 424 00:25:15,640 --> 00:25:18,840 Speaker 1: was interviewing for a job, and obviously I had just moved, 425 00:25:18,920 --> 00:25:23,080 Speaker 1: so in those kind of moments where everything is quite 426 00:25:23,119 --> 00:25:27,120 Speaker 1: uncertain and you're on very shaky foundations, obviously we were 427 00:25:27,119 --> 00:25:30,080 Speaker 1: both finding ourselves overthinking quite a bit about everything that 428 00:25:30,119 --> 00:25:33,439 Speaker 1: could go wrong, and so far it's turned out pretty well. 429 00:25:33,600 --> 00:25:36,359 Speaker 1: Everything's turned out all right. And it's something that I 430 00:25:36,400 --> 00:25:38,919 Speaker 1: get into all the time. I really can't stop it, 431 00:25:38,960 --> 00:25:41,840 Speaker 1: and it really gets to me when I don't want 432 00:25:41,840 --> 00:25:43,600 Speaker 1: to be thinking the worst, when I know that the 433 00:25:43,600 --> 00:25:46,280 Speaker 1: worst isn't going to happen, but my brain just keeps 434 00:25:46,359 --> 00:25:48,760 Speaker 1: on doing it. So if you're one of those people, 435 00:25:48,880 --> 00:25:52,840 Speaker 1: hopefully this episode gave you some skills to develop, gave 436 00:25:52,880 --> 00:25:56,600 Speaker 1: you some things to think about, gave you some understanding 437 00:25:57,240 --> 00:26:00,960 Speaker 1: about why you do it. It's really not your fault. 438 00:26:01,119 --> 00:26:04,600 Speaker 1: It comes from so many places, but no one wakes 439 00:26:04,680 --> 00:26:07,080 Speaker 1: up one day and decides, Oh, I'm gonna like fucking 440 00:26:08,200 --> 00:26:10,720 Speaker 1: analyze the shit out of my life and everything that 441 00:26:10,760 --> 00:26:13,919 Speaker 1: could possibly go wrong. Because doesn't that sound like a dream? 442 00:26:13,960 --> 00:26:17,959 Speaker 1: Like a walk in the park. But anyhow, I'm posting 443 00:26:18,000 --> 00:26:22,960 Speaker 1: another episode next week about fighting an interpersonal conflict. Hopefully 444 00:26:23,040 --> 00:26:26,119 Speaker 1: you get a kick out of it. Very exciting times. 445 00:26:26,160 --> 00:26:28,359 Speaker 1: I'm keen for kind of like season two of the 446 00:26:28,440 --> 00:26:31,960 Speaker 1: podcast and to jump into some more content. As always, 447 00:26:31,960 --> 00:26:34,440 Speaker 1: if you have any suggestions for episodes that you kind 448 00:26:34,440 --> 00:26:36,879 Speaker 1: of want me to research and put out there, just 449 00:26:36,920 --> 00:26:40,720 Speaker 1: shoot me a message on my Instagram. It's called Twenties 450 00:26:40,800 --> 00:26:45,400 Speaker 1: Psychology Podcast. You can also watch my reels because yeah, 451 00:26:45,400 --> 00:26:48,200 Speaker 1: I do make Instagram reels because I want to get 452 00:26:48,200 --> 00:26:50,439 Speaker 1: more followers, because I want to have a bigger community 453 00:26:51,000 --> 00:26:53,359 Speaker 1: so we can share our thoughts and we can share 454 00:26:54,240 --> 00:26:57,359 Speaker 1: all the fucked up happening in our twenties and all 455 00:26:57,400 --> 00:27:02,280 Speaker 1: the good stuff as well, like graduating, moving, like falling 456 00:27:02,320 --> 00:27:05,400 Speaker 1: in love, all of those beautiful, wonderful things. So thanks 457 00:27:05,400 --> 00:27:09,080 Speaker 1: with your support, thanks for listening. I always ask this, 458 00:27:09,160 --> 00:27:12,040 Speaker 1: but if you feel called to leave a review, Spotify 459 00:27:12,080 --> 00:27:14,719 Speaker 1: and Apple both take reviews of the podcast and they 460 00:27:14,800 --> 00:27:19,800 Speaker 1: really help. You know, this kind of audio in this community, 461 00:27:19,880 --> 00:27:24,159 Speaker 1: the episodes I share reach more people. And if you 462 00:27:24,200 --> 00:27:26,040 Speaker 1: think that might be useful for someone, maybe you don't, 463 00:27:26,040 --> 00:27:29,040 Speaker 1: in which case that's fine. A review for another podcast 464 00:27:29,040 --> 00:27:31,200 Speaker 1: you really love because I promise it will make someone 465 00:27:31,280 --> 00:27:35,119 Speaker 1: stay and have a beautiful week beautiful weekend wherever you 466 00:27:35,160 --> 00:27:37,360 Speaker 1: are in the world. And thank you for listening. I'll 467 00:27:37,359 --> 00:27:38,160 Speaker 1: see you next week.