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Speaker 1: Hello, and welcome back to the Psychology of Your Twenties,

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Speaker 1: the podcast where we talk through some of the big

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Speaker 1: changes and transitions of our twenties and what they mean

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Speaker 1: for our psychology. Welcome back to everyone, beautiful people. Hope

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Speaker 1: we're all doing well and thanks for tuning into this episode.

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Speaker 1: You've read the title, we're talking about the anxious mind.

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Speaker 1: Anxiety in our twenties a really psychological topic. I think

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Speaker 1: we've kind of gone off the beaten track, been talking

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Speaker 1: a lot about relationships and friendship and life changes recently,

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Speaker 1: but we're going to jump into something a bit more

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Speaker 1: clinical and a bit more biological for this week. So

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Speaker 1: let's not waste any time today. We're going to jump

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Speaker 1: right into what we're discussing because she's a big episode

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Speaker 1: and we have a lot of content to cover so

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Speaker 1: that we as a collector, as an audience, as a listener,

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Speaker 1: can understand anxiety and more generally, the anxious mind. So yet,

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Speaker 1: we are exploring every area of the psychology behind this

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Speaker 1: topic today just in order to kind of get a

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Speaker 1: good understanding of the landscape around anxiety and get to

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Speaker 1: the bottom of why our brain can be really anxious

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Speaker 1: at times. We're going to talk about anxiety and panic disorders,

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Speaker 1: existential anxiety, social anxiety, how we can calm our minds,

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Speaker 1: the science of meditation. You know, it attracts almost religious

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Speaker 1: and feverish support from those who practice it, but is

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Speaker 1: it fact or fiction? And how does meditation actually affect

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Speaker 1: anxiety from a physiological perspective. We're also going to talk

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Speaker 1: about buy a feedback and the brain body loop between

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Speaker 1: the mind and body surrounding worry and anxiety, but also

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Speaker 1: how our overall physical health is so much more important

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Speaker 1: for our levels of stress and anxiety then we've probably

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Speaker 1: been led to imagine or to believe in the past.

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Speaker 1: So yes, like I said, absolutely jam packed as always

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Speaker 1: before we get into it. If you do enjoy this episode,

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Speaker 1: and I feel called to do so, please consider leaving

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Speaker 1: a rating on Spotify or Apple Podcasts. This is what

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Speaker 1: allows this show to grow and reach new people, and

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Speaker 1: it's a lovely feeling to know people are enjoying the pod.

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Speaker 1: So if you feel called to do so, thank you

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Speaker 1: very much. It's just me here. So all the reinforcement

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Speaker 1: and affirmation is greatly appreciated. So yeah, let's jump right in,

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Speaker 1: shall we. So why is the anxious mind or anxiety

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Speaker 1: something I thought we should discuss on this podcast, a

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Speaker 1: podcast about our twenties. Where does anxiety kind of where

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Speaker 1: is its placed in this decade of our lives. Well,

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Speaker 1: I feel like it's no secret to anyone really that

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Speaker 1: anxiety is a pretty common experience, not just in our twenties.

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Speaker 1: But an important caveat to that is at the vast

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Speaker 1: majority of mental health disorders like anxiety disorder do emerge

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Speaker 1: during early adolescence or sorry, late adolescents, or our early twenties.

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Speaker 1: So if you are going to have an anxiety anxiety

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Speaker 1: disorder as an adult in your thirties, in your forties,

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Speaker 1: there is about a ninety percent chance that you'll have

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Speaker 1: had it in your twenties or in your late teens. Basically,

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Speaker 1: you're not just going to develop an anxiety disorder as

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Speaker 1: an adult. You're going to develop it when you're young,

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Speaker 1: and then it will carry through to later adulthood. And

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Speaker 1: all this emerging research that's coming out suggests that this

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Speaker 1: is because in adolescence and in our early twenties, it's

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Speaker 1: the time when our brain is changing to a great degree.

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Speaker 1: We once thought, I guess that our brain didn't really

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Speaker 1: change much after early childhood. There used to be this

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Speaker 1: kind of consensus that, you know, once we reached the

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Speaker 1: age of twelve, or the neurons all the structures were there,

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Speaker 1: or the lobes were developed. But what we've seen is

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Speaker 1: that the brain continues to undergo really profound changes up

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Speaker 1: until your mid twenties twenty five. If you're a guy

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Speaker 1: listening to this, which I'm not sure if you are,

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Speaker 1: I know that that population of my audience is pretty low,

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Speaker 1: but there you go. If you're under the age of

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Speaker 1: twenty five, you've still got some growing to do, and

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Speaker 1: your brain is quite malleable at this time. So being

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Speaker 1: exposed to different influences in your social and physical environment

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Speaker 1: can really have a profound impact on the way that

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Speaker 1: your brain is going to continue to develop and your

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Speaker 1: experience with things like anxiety or even an anxiety disorder

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Speaker 1: later in adulthood and into your late twenty So anxiety

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Speaker 1: means a few things as well. Let's just clarify what

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Speaker 1: we're talking about here. There is a distinction that needs

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Speaker 1: to be made and is often made in psychology, between anxiety,

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Speaker 1: which is a sensation, it's a feeling, and anxiety when

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Speaker 1: we refer to it as a disorder. So an anxiety

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Speaker 1: disorder is different from general feelings of anxiety that we're

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Speaker 1: all going to get every now and again, which we're

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Speaker 1: going to discuss more later on. But it's really important

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Speaker 1: to understand that distinction. I think they're often used interchangeably,

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Speaker 1: which is kind of emerging in those discussions of how

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Speaker 1: do we refer to mental health disorders in a way

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Speaker 1: that's appropriate, you know what I mean that being like,

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Speaker 1: oh my gosh, I have anxiety when you're really just feeling,

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Speaker 1: you know, maybe a bit socially awkward versus someone who

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Speaker 1: has like a long term, really debilitating experience with frequent panic.

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Speaker 1: It's the same with like discussions around phobias as well,

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Speaker 1: being like, oh my god, I have a massive phobia

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Speaker 1: of that you probably don't, maybe you do. But there

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Speaker 1: is an important distinction between the feeling of anxiety and

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Speaker 1: anxiety as a medical condition. But firstly, we're going to

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Speaker 1: focus on anxiety, the specific feeling in our twenties, so

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Speaker 1: just to get the definitions out of the way, because

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Speaker 1: I know that it helps structure these episodes a little

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Speaker 1: bit more. Anxiety is your body's natural response to stress,

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Speaker 1: it's a feeling of fear or apprehension about what's to

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Speaker 1: come or what is in your environment. And it basically

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Speaker 1: contains a series of physiological so physical and psychological feelings

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Speaker 1: or symptoms that make you feel alert, often at a cost. Say,

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Speaker 1: for example, you know there's a social situation, you're feeling

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Speaker 1: really out of place. Some of those feelings and symptoms

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Speaker 1: that come along with that might be increased alertness because

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Speaker 1: your heart rate's gone up. You might feel like a

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Speaker 1: little bit dizzy, you might feel like your thoughts are

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Speaker 1: running around your head, maybe your palms are sweating. Those

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Speaker 1: are all kind of the kind of flow off of

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Speaker 1: that need, your brains perceived need in that situation to

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Speaker 1: be more alert because it's sensing a threat in the environment. Now,

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Speaker 1: because anxiety emerged as a response to something dangerous in

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Speaker 1: the environment, it is a very very has a very

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Speaker 1: long history. I'm sure you know this of you know,

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Speaker 1: it came from a very instinctual need back when we

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Speaker 1: were running around the planes of the savannah or whatever

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Speaker 1: to allow us to survive. And now it's kind of

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Speaker 1: warped into something else because we no longer have those

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Speaker 1: threats of a wild animal or something immediately that's going

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Speaker 1: to kill us. So it's become kind of no longer

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Speaker 1: necessary to the that it used to be in our

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Speaker 1: modern lives because it originally served as a trigger or

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Speaker 1: a way for the body to push you to either fight, flee,

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Speaker 1: or freeze. So this is known as the fight or

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Speaker 1: flight response. I'm sure you've heard about this, so but

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Speaker 1: let's just explain it just in case you only know

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Speaker 1: it from kind of a very shallow perspective or just

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Speaker 1: knowing that it exists. So, the fight or flight response

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Speaker 1: is your body's reaction to a threat or a stressor

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Speaker 1: in the environment. This is how it works. So our

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Speaker 1: brains have evolved for ages, for years and years and years, decade, centuries,

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Speaker 1: all those time periods to be really good and ensuring

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Speaker 1: our survival and to be really good at identifying things

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Speaker 1: that may hurt us or may cause us harm or

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Speaker 1: harm to our community. So when your brain notices something

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Speaker 1: in the environment that could potentially be a threat, it

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Speaker 1: encodes that it basically integrates that or interprets it more liberally.

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Speaker 1: So our brains they want us to be more alert

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Speaker 1: than less alert. So if there's something in your environment

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Speaker 1: that's a little bit ambiguous that could potentially hurt you.

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Speaker 1: Your brain's going to pick that up, and depending on

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Speaker 1: your current kind of mental state, either you process it

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Speaker 1: and you disregard it, or you become attuned to it

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Speaker 1: and you see it as something that like, yeah, we

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Speaker 1: should be worried about this. That sends a bunch of

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Speaker 1: reactions through our body. It activates a part of our

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Speaker 1: nervous system, so part of our yeah, basically of our

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Speaker 1: central nervous system called the sympathetic nervous system. So the

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Speaker 1: sympathetic nervous system is part of our central nervous system,

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Speaker 1: and it's the part that wants us to be active.

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Speaker 1: It's the part that responds to stress. So when stimulated,

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Speaker 1: the nerves that form part of the sympathetic nervous system,

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Speaker 1: they prepare you for to either flee or to fight.

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Speaker 1: So fight or flight that's the response, right. So the

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Speaker 1: things that you'll probably feel, maybe you won't be able

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Speaker 1: to feel this particularly, but the nervous system, it increases

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Speaker 1: blood throw to your blood flow to your muscles, It

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Speaker 1: decreases blood flow to things that probably won't help you

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Speaker 1: in that situation, like your digestive system, like your skin,

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Speaker 1: and it basically activates all these other things that result

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Speaker 1: in you know, that feeling of like being sweaty and

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Speaker 1: being anxious and feeling jittery. And it also triggers the

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Speaker 1: release of nora finefrin, which is our stress hormone, which

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Speaker 1: pushes us to be able to run faster, to be

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Speaker 1: able to stay still if we're hiding, to be able

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Speaker 1: to fight back. It's what is known as adrenaline. Adrenaline

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Speaker 1: is a key feature of that stress response of anxiety.

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Speaker 1: So then you know you've felt anxious, you've either you know,

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Speaker 1: fought off this threat, and now your brain needs to

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Speaker 1: climb you down. You know you can, you know, your

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Speaker 1: body can't always be in a heightened state of alert.

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Speaker 1: And there comes the parasympathetic nervous system. So this is

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Speaker 1: kind of the system to the sympathetic nervous system, but

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Speaker 1: it does the opposite of what the sympathetic nervous system does.

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Speaker 1: It's kind of like an ice bath for the body.

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Speaker 1: It releases another set of chemicals to tell your body

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Speaker 1: to kind of chill, to release tension in your muscles,

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Speaker 1: to restart that blood flow to less important features features

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Speaker 1: of your of your body and of your systems in

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Speaker 1: a fight, but which we kind of need for everyday use,

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Speaker 1: like your digestive system and those things like that. So

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Speaker 1: this chemical reaction is what causes anxiety. Now. Like I said,

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Speaker 1: back in the past that was super useful, but in

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Speaker 1: the modern day, we tend to be triggered by many

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Speaker 1: things that aren't even dangerous anymore. That's where a lot

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Speaker 1: of social anxiety comes from. You know, small things that

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Speaker 1: our brains you know, previously definitely did need to interpret

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Speaker 1: as threats, but in the modern day, they really aren't

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Speaker 1: that scary anymore. They're really not going to cause you

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Speaker 1: severe harm or stress. So think about it like this.

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Speaker 1: Think about you're walking down the street and you hear

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Speaker 1: like a loud noise. You can feel really anxious about that,

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Speaker 1: you know, despite the fact that it probably doesn't mean

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Speaker 1: you know, that a rival tribe is coming to get you,

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Speaker 1: or a dog like a dog barks that you, or

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Speaker 1: like a shadowy figure in the night. But we can

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Speaker 1: also be scared of things like meeting new people or

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Speaker 1: having to go and do new things. And that's kind

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Speaker 1: of where social anxiety comes from, which we'll talk about later.

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Speaker 1: But it's kind of like our normal systems for anxiety

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Speaker 1: have been hijacked and warped by our current modern day setting.

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Speaker 1: So what are the down sides of that? Well, the

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Speaker 1: downsides of that is that a system that previously was

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Speaker 1: really important for keeping us safe now is no longer

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Speaker 1: operable in the same way, so it malfunctions and it

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Speaker 1: creates anxiety about things that you don't really need to

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Speaker 1: be anxious of now. Importantly, there are individual differences in

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Speaker 1: whether you're more likely to experience anxiety or less likely,

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Speaker 1: so this is called the threshold for stress. So different

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Speaker 1: people have different thresholds. Imagine it like those carnival games

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Speaker 1: you kind of see in movies where people like bring

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Speaker 1: down a hammer and something like flies up in the

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Speaker 1: air and you hit a certain target. So some people,

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Speaker 1: just a small bump of that hammer, just a small

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Speaker 1: threat or sense of unease, will create massive feelings of

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Speaker 1: anxiety because their threshold is lower. So our brain only

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Speaker 1: needs to reach a certain point for it to activate

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Speaker 1: the sympathetic nervous system. Whereas I'm sure you know a

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Speaker 1: lot of people. I'm sure you have a friend in

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Speaker 1: your life who nothing stresses them out. Nothing, there is

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Speaker 1: really nothing that freaks them out, nothing that scares them,

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Speaker 1: they don't really feel anxious, and that's because their threshold

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Speaker 1: is a lot higher. It means that they're not as

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Speaker 1: anxious about certain things. They're very lucky those people, and

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Speaker 1: it probably causes less problems for them in some ways. Well,

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Speaker 1: I would definitely assume, now here's the thing where you

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Speaker 1: sit on that threshold of scale. So whether you have

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Speaker 1: a low threshold or a high threshold, high threshold being

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Speaker 1: you're less likely to experience anxiety. It's not a permanent state.

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Speaker 1: You know, someone born with a low threshold or a

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Speaker 1: high threshold of anxiety isn't always going to sit at

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Speaker 1: that point for the rest of their life. It is

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Speaker 1: mediated and moderated by other lifestyle factors like whether there

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Speaker 1: you are just undergoing a period of intense stress work,

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Speaker 1: maybe you're going through a breakup, you haven't gotten enough sleep, illness,

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Speaker 1: all of those kinds of things. But if you are

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Speaker 1: at a low threshold for stress, so you feel anxiety

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Speaker 1: more frequently, that can cause a lot of problems, a

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Speaker 1: lot of problems for our body, a lot of problems

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Speaker 1: for our brain, for our mental health, our social health,

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Speaker 1: the full package. So when noropinephrine and other stress hormones

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Speaker 1: are frequently activated. They also activate in your brain this

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Speaker 1: thing called cortisol. So cortisol is the long term stress hormone.

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Speaker 1: It sometimes helps you in those immediate fight or flight responses,

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Speaker 1: but it's more so a chemical that's released to deal

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Speaker 1: with long term stressful situations. That's great, it's really useful.

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Speaker 1: It's really useful for keeping you alert, for keeping you focused,

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Speaker 1: for keeping you active during periods of intense stress. If

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Speaker 1: they don't last for very long, but if you're frequently

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Speaker 1: getting these bursts of cortisol in your brain and in

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Speaker 1: your body, it will begin to build up and it

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Speaker 1: triggers an immune response. So if your brain is repeatedly

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Speaker 1: using that resource, it's taking away energy from your immune system.

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Speaker 1: So that's why after periods of intense stress, you know,

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Speaker 1: after you finished like exams or something like that, you

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Speaker 1: see a lot of people get sick because our brains

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Speaker 1: have been so focused on that stressful event and that

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Speaker 1: stressful period that it's taken energy away from other areas

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Speaker 1: of our body and such as fighting off disease or

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Speaker 1: fighting off parasites, and moved it towards what we need

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Speaker 1: in the moment, and cortisol really causes that because it

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Speaker 1: puts a lot of strain and stress on our body.

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Speaker 1: And if you have periods of increased cortisol or heightened

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Speaker 1: cortisol levels for a long time, you're going to experience

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Speaker 1: a range of consequences, not just getting sick more often,

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Speaker 1: but long term stress responses, things like burnout, explosions of

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Speaker 1: anger and rage because your body whoops, that was my email,

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Speaker 1: because your body cannot handle the constant pressure on your

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Speaker 1: systems and on the rest of your body. And for

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Speaker 1: the example of this, you're working a really stressful jobs

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Speaker 1: like an investment banker or as a healthcare worker, as

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Speaker 1: an emergency response worker, you're likely to have periods of

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Speaker 1: heightened CORET results for extended periods of time, so or

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Speaker 1: back to back periods of time, and that has other

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Speaker 1: health consequences that are longer term than you know burnout

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Speaker 1: or explosions. You might have a high risk of cardiac

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Speaker 1: issues because it's putting that increase in blood pressure caused

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Speaker 1: by those neurotransmitters and those chemicals are putting increased pressure

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Speaker 1: on your heart. You might have more problems with your

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Speaker 1: muscles because stress increases kind of the activation of your muscles,

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Speaker 1: so they become increasingly under pressure and increasingly stressed. So

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Speaker 1: things like that. So anxiety as a reaction to an

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Speaker 1: event or something external can be really stressful, and as

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Speaker 1: we've talked about, over a long period of time, it

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Speaker 1: can actually be quite dangerous. It can be dangerous to you.

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Speaker 1: In our twenties, our experiences with anxiety and the sources

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Speaker 1: of anxiety are going to be very different to where

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Speaker 1: the source of that comes from in our teenage years

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Speaker 1: and later adulthood. So especially in our mid twenties, when

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Speaker 1: you know, we're probably finished with things like exams, we're

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Speaker 1: finished with long term study, which would probably cause a

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Speaker 1: lot of stress in our teenage years, and we don't

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Speaker 1: have those other commitments, you know, big financial commitments, mortgages, children, marriages.

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Speaker 1: It's kind of a pretty unique time, but they were

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Speaker 1: also very big, major milestones and transitions during this decade

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Speaker 1: that are distinct and unique to our twenties. And further

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Speaker 1: to that, there's a sense of novelty. We're going to

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Speaker 1: be experiencing a lot of things for the first time

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Speaker 1: that are going to become unique sources of stress and

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Speaker 1: anxiety or be perceived as threats to our well being

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Speaker 1: by our body and by our mind and by our consciousness.

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Speaker 1: So what are some of these unique experiences since I've

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Speaker 1: hyped them up so much. Well, the first thing is

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Speaker 1: big life transitions like going to university and moving out

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Speaker 1: of home. That is a major stressor for a lot

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Speaker 1: of people. You have to adapt to a new kind

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Speaker 1: of educational system, new support structures, new daily routines, new

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Speaker 1: way of doing things, and you probably no longer have

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Speaker 1: if you're lucky, that's stable support of your family that

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Speaker 1: you used to have when you lived at home. That's

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Speaker 1: compounded by new financial responsibilit like rent and paying for

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Speaker 1: your utilities, and learning how to feed yourself consistently and

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Speaker 1: get yourself places and kind of adapt to these new

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Speaker 1: circumstances that you're in. And for all those who have

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Speaker 1: done UNI, who have started UNI, that first year it

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Speaker 1: can be quite stressful as you try and find your

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Speaker 1: place in that new environment and you try and live

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Speaker 1: on your own. But it also relates to a second thing,

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Speaker 1: which is things like new relationships and new friendships. Even

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Speaker 1: if you didn't go to UNI, which is just my

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Speaker 1: advantage point, but in your twenties, you begin to perhaps

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Speaker 1: shift away from previously held groups of friends, your high

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Speaker 1: school friends, your neighborhood friends, and you start forming more

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Speaker 1: serious relationships and shifting social groups. This can cause a

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Speaker 1: lot of things. It can cause things like FOMO fear

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Speaker 1: of missing out, which I did a whole episode on

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Speaker 1: back when I first started the podcast about how if

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Speaker 1: you've never experience from or before, if you've always felt

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Speaker 1: really content with your friendships, it can be a really

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Speaker 1: stressful experience. There are also unique challenges that come with

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Speaker 1: creating more serious relationships and friendships, like conflict, like misunderstandings,

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Speaker 1: you know, like I said, like breakups, like friendship breakups,

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Speaker 1: which is another episode that we talked about. Relationships and

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Speaker 1: friendships are a huge source of joy and pleasure and enjoyment,

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Speaker 1: but they're also a huge source of stress when they're

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Speaker 1: not going right. Because they are so important to our

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Speaker 1: well being, we place a lot of pressure and emphasis

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Speaker 1: on them. There are other things. First jobs, jobs working

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Speaker 1: full time that is stressful, and as someone who's gone

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Speaker 1: through that recently starting my first kind of nine to

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Speaker 1: five experience, it completely shifts the dynamics of your day

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Speaker 1: and of your routine and of your life. You having

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Speaker 1: to get up and go to work every morning, get

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Speaker 1: there by nine, finished by five or six, figuring out

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Speaker 1: how to structure your hobbies and the things that you love,

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Speaker 1: and getting outdoors and seeing your friends around this new

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Speaker 1: reality for yourself, and then perhaps things that are more

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Speaker 1: person to person, like new sleeping habits, socializing, partying, drugs, using,

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Speaker 1: starting to drink alcohol. Alcohol is a massive source of stress,

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Speaker 1: and it can create stressful situations. And in our twenties

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Speaker 1: is probably you know, late teens, early twenties is when

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Speaker 1: we start drinking and when we start socializing and partying

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Speaker 1: and being responsible for our own actions in that way.

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Speaker 1: And you know, there are a lot of other things

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Speaker 1: and in addition to that as well, like I said,

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Speaker 1: alcohol is a massive one. Not knowing your boundaries in

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Speaker 1: your twenties, that's when you really start to create an

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Speaker 1: expectation for your relationship and relationships and your friendships and

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Speaker 1: for your family and for yourself about how you want

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Speaker 1: to be treated and how you show respect to yourself

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Speaker 1: and respect to others, what you do to take care

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Speaker 1: of yourself and things like that. There's also the experience

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Speaker 1: of really not knowing where you are in the world.

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Speaker 1: Quintessential early twenties, late twenties, all twenties experience. I think

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Speaker 1: this decade is often defined by major shifts in how

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Speaker 1: we choose to live our lives, major shifts in our values,

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Speaker 1: in our daily routines. And alongside that, there's this pressure

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Speaker 1: to kind of know what you're doing, to try and

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Speaker 1: get ahead and achieve your goals. And that puts a

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Speaker 1: lot of pressure on us, a lot of pressure on

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Speaker 1: us in this decade because here's a secret no one

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Speaker 1: fucking knows. There is no playbook, and we can make

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Speaker 1: a lot of mistakes which cause stress. We can step

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Speaker 1: out of line, do things great, be challenged by a

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Speaker 1: lot of different situations that we haven't yet been in.

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Speaker 1: And if we have been, we've normally had the support

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Speaker 1: of our family and close social circles that we no

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Speaker 1: longer have. And this kind of relates to another point

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Speaker 1: that I really like to discuss with my friends and

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Speaker 1: with other people who are in this, you know, this

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Speaker 1: age with me, and that's around career anxiety. Career anxiety

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Speaker 1: is like huge for people our age, For millennials, I

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Speaker 1: guess that's what we're called. I don't really know for

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Speaker 1: people in our twenties, because there is this pressure in

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Speaker 1: society to be hustling and working to be, you know,

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Speaker 1: the next Steve Jobs or whatever, you know, Elon Musk

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Speaker 1: someone popular. I'm obviously not in tearing with that entrepreneurial side,

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Speaker 1: but there's this sense that we need to have it

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Speaker 1: all figured out, but be working really hard and have

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Speaker 1: an idea of what we're working hard for and where

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Speaker 1: we want to be in ten years. But it's always

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Speaker 1: going to leave us feeling less than if we were

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Speaker 1: you know, just focus more on personal development. Not to

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Speaker 1: mention like it's just a bit of a race. It's

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Speaker 1: all a bit of a rat race of trying to

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Speaker 1: be the best and the most inventive and the most successful.

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Speaker 1: And there is this internal and external pressure to have

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Speaker 1: things figured out immediately after you finish your trade, or

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Speaker 1: after you finish high school, or after you finish your

402
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Speaker 1: first job or union, to be constantly reinventing the wheel

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Speaker 1: that is your life. It's really exhausting and it creates

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Speaker 1: a lot of anxiety because it's a sense of threat.

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Speaker 1: We have all this apprehension about the future, about if

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Speaker 1: things are going to be okay. And the wonderful thing

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Speaker 1: is that you know most of the time they do

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Speaker 1: turn out to be that way, but in the moment,

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Speaker 1: in those really tense and tough periods, there's no way

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Speaker 1: to guarantee that, and it links up to a lot

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Speaker 1: of catastrophizing and a lot of unknowns that are a

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Speaker 1: huge source of anxiety. I've heard it from so many friends,

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Speaker 1: so many people I've talked to this about, and not

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Speaker 1: alongside all those other shifts that we've talked about, what

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Speaker 1: do we do about it? What do we do if

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Speaker 1: you're someone who has a low threshold for anxiety, or

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Speaker 1: who is prone to experiencing anxiety perhaps more often than

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Speaker 1: someone else. Are there basic ways to kind of manage

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Speaker 1: that feeling or are you just beholden to it? You

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00:26:22,720 --> 00:26:25,400
Speaker 1: don't have to wait very long for the answer. There

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00:26:25,480 --> 00:26:28,480
Speaker 1: is definitely a way to manage feelings of anxiety. And

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Speaker 1: like I said, anxiety disorders a whole another kind of

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Speaker 1: words which we will crack open in a moment. But

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Speaker 1: in terms of frequent feelings of just like apprehension and

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Speaker 1: fear and worry, there are things that you can do

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Speaker 1: to kind of make that better. Obviously this is an

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Speaker 1: exhaustive list, but just some things that I've done, friends

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00:26:49,000 --> 00:26:53,080
Speaker 1: have done that, I've heard about, researched the first one

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Speaker 1: being and I will stick by this for as long

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Speaker 1: as I live. Cut out caffeine. You are an anxious person.

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Speaker 1: What are you doing? Why are you drinking three coffees

432
00:27:04,440 --> 00:27:06,600
Speaker 1: a day? You don't need that, Your body doesn't need that.

433
00:27:06,960 --> 00:27:10,640
Speaker 1: You already have enough of that alertness running around your bloodstream.

434
00:27:11,280 --> 00:27:14,359
Speaker 1: So I was really anxious at the start of my

435
00:27:14,440 --> 00:27:17,679
Speaker 1: third year of UNI, and I just decided to go

436
00:27:18,080 --> 00:27:20,879
Speaker 1: cut cold turkey on the caffeine, just stopped drinking it

437
00:27:21,160 --> 00:27:24,840
Speaker 1: all together. And let me tell you, I've been converted.

438
00:27:24,880 --> 00:27:26,600
Speaker 1: I think it was one of the best decisions I

439
00:27:26,680 --> 00:27:30,240
Speaker 1: made for my mental health ever. It was great because

440
00:27:30,440 --> 00:27:33,840
Speaker 1: caffeine is a stimulant. It causes your brain to be hyperactive.

441
00:27:33,880 --> 00:27:36,640
Speaker 1: It causes you to have a stress reaction, and some

442
00:27:36,680 --> 00:27:39,600
Speaker 1: people can manage that fine, But if you are in

443
00:27:39,680 --> 00:27:43,280
Speaker 1: a period of heightened stress and anxiety, there's just like

444
00:27:43,359 --> 00:27:46,520
Speaker 1: no reason to be drinking caffeine. Your body's already pumped

445
00:27:46,520 --> 00:27:50,560
Speaker 1: with enough stuff to keep you focused. And yeah, decaf

446
00:27:50,680 --> 00:27:52,520
Speaker 1: is always an option if you like the taste. I

447
00:27:52,760 --> 00:27:57,679
Speaker 1: drink decafe. I think it's fabulous. And when I stopped

448
00:27:57,800 --> 00:27:59,800
Speaker 1: drinking caffeine. I remember there was like a period of

449
00:27:59,800 --> 00:28:03,960
Speaker 1: two weeks while I was intensely tired, like intensely tired,

450
00:28:04,080 --> 00:28:07,320
Speaker 1: could not focus because I was addicted. But after that

451
00:28:07,400 --> 00:28:10,760
Speaker 1: like short period, it got so much better. And now

452
00:28:10,800 --> 00:28:13,400
Speaker 1: I don't think I've drunk. I'm like terrified of drinking caffeine.

453
00:28:13,400 --> 00:28:15,760
Speaker 1: I haven't touched it for like two or three years.

454
00:28:17,200 --> 00:28:20,600
Speaker 1: Caffeine is one, but perhaps a more broad ideas just

455
00:28:20,680 --> 00:28:25,639
Speaker 1: removing stresses out of your life or facing them. So anxiety,

456
00:28:25,640 --> 00:28:30,040
Speaker 1: A big source of it is avoidance is realizing something

457
00:28:30,520 --> 00:28:33,320
Speaker 1: triggers you or upsets you and then avoiding it for

458
00:28:33,359 --> 00:28:35,119
Speaker 1: the rest of your life. And all that's going to

459
00:28:35,160 --> 00:28:38,720
Speaker 1: do is lead to more apprehension and an increased stress

460
00:28:38,760 --> 00:28:42,719
Speaker 1: reaction or stress response anxiety response. When you do encounter

461
00:28:43,040 --> 00:28:45,880
Speaker 1: encounter that stimulus. Maybe it's like a friend you have

462
00:28:45,960 --> 00:28:50,400
Speaker 1: conflict with. Maybe it's like a situation that you're really

463
00:28:50,480 --> 00:28:56,040
Speaker 1: uncomfortable with, like giving presentations or driving long distances. I

464
00:28:56,080 --> 00:28:58,840
Speaker 1: don't know, whatever your cup of tea is, whatever you're yeah,

465
00:28:59,600 --> 00:29:03,720
Speaker 1: whatever you're facing, but you need to either choose to

466
00:29:03,720 --> 00:29:06,520
Speaker 1: remove that stressor if it's a toxic friend or a

467
00:29:06,520 --> 00:29:10,240
Speaker 1: bad living environment. Yeah, you've get to create the life

468
00:29:10,240 --> 00:29:12,520
Speaker 1: you want. So get rid of those bad relationships, get

469
00:29:12,600 --> 00:29:15,600
Speaker 1: rid of those bad living situations, those bad jobs. We've

470
00:29:15,640 --> 00:29:18,640
Speaker 1: all had them. It's just not worth the time. And

471
00:29:18,680 --> 00:29:21,240
Speaker 1: as we've talked about, there are long term stress and

472
00:29:21,360 --> 00:29:26,120
Speaker 1: health consequences to experiencing heightened periods of anxiety and quartus

473
00:29:26,240 --> 00:29:29,360
Speaker 1: or release. You know, that's one option removing them. But

474
00:29:29,400 --> 00:29:32,600
Speaker 1: like I also said, it's important to also face the

475
00:29:32,640 --> 00:29:36,200
Speaker 1: stresses that you can't control which are causing you anxiety,

476
00:29:36,680 --> 00:29:39,400
Speaker 1: otherwise they begin to have power over you. It's all

477
00:29:39,440 --> 00:29:43,200
Speaker 1: about having a sense of self determination over your life,

478
00:29:43,280 --> 00:29:46,520
Speaker 1: over what you choose to be, beholden to what you

479
00:29:46,640 --> 00:29:50,719
Speaker 1: choose to let you feel a certain way. There are

480
00:29:50,760 --> 00:29:53,800
Speaker 1: other things as well, perhaps more practical, And I know

481
00:29:53,880 --> 00:29:55,760
Speaker 1: I'm going to sound like a broken record, And if

482
00:29:55,800 --> 00:29:59,160
Speaker 1: you've had any experience with a therapist or a psychologist,

483
00:29:59,200 --> 00:30:01,800
Speaker 1: I'm sure I have told you this again and again,

484
00:30:01,880 --> 00:30:07,959
Speaker 1: so I'm so sorry, but meditation and mindfulness are so incredible.

485
00:30:08,160 --> 00:30:14,120
Speaker 1: They are so incredible. They completely rewire your brain towards

486
00:30:14,160 --> 00:30:18,080
Speaker 1: peace and towards being able to have a great buy

487
00:30:18,160 --> 00:30:21,640
Speaker 1: of feedback loop. When you are experiencing anxiety, and I

488
00:30:21,680 --> 00:30:24,479
Speaker 1: just really recommend it. It's really easy to do. Just

489
00:30:24,560 --> 00:30:27,840
Speaker 1: download like a meditation app or go on Spotify where

490
00:30:27,880 --> 00:30:31,280
Speaker 1: you am assuming listening to this podcast, and you can

491
00:30:31,320 --> 00:30:36,360
Speaker 1: find some incredible, incredible content to help you reduce feelings

492
00:30:36,360 --> 00:30:39,800
Speaker 1: of anxiety but also give you the resources to deal

493
00:30:39,880 --> 00:30:44,240
Speaker 1: with that feeling when it comes up in inappropriate times.

494
00:30:44,960 --> 00:30:47,000
Speaker 1: And it's all part of this broader idea. I think

495
00:30:47,040 --> 00:30:52,120
Speaker 1: of healthier practices, you boundaries, caffeine, removing stresses, meditation, mindfulness.

496
00:30:52,920 --> 00:30:54,600
Speaker 1: Those are all things that you can choose to do

497
00:30:54,680 --> 00:30:57,320
Speaker 1: for yourself, and it comes hand in hand with other

498
00:30:57,480 --> 00:31:01,240
Speaker 1: more practical things like physical x the size which helps

499
00:31:01,280 --> 00:31:04,440
Speaker 1: release stress from your body, getting a good night's sleep,

500
00:31:04,520 --> 00:31:07,080
Speaker 1: taking care of your health. It's all part of a

501
00:31:07,120 --> 00:31:10,080
Speaker 1: holistic response I think, to making sure that you can

502
00:31:10,120 --> 00:31:14,160
Speaker 1: operate at your best and you're not experiencing those negative

503
00:31:14,400 --> 00:31:16,800
Speaker 1: feelings of worry that are perhaps getting in the way

504
00:31:16,840 --> 00:31:18,720
Speaker 1: of you doing what you want to do with your life.

505
00:31:24,000 --> 00:31:26,760
Speaker 1: So far, we've spent a lot of time talking about anxiety,

506
00:31:26,800 --> 00:31:29,560
Speaker 1: the feeling and how to kind of get through that.

507
00:31:29,720 --> 00:31:33,440
Speaker 1: Why it is experienced, perhaps more in our twenties in

508
00:31:33,680 --> 00:31:36,280
Speaker 1: response to different things that are going on. But now

509
00:31:36,280 --> 00:31:38,959
Speaker 1: we're going to jump into the second half of the episode,

510
00:31:39,280 --> 00:31:43,360
Speaker 1: the encore, which is about anxiety disorders, a whole other

511
00:31:43,440 --> 00:31:46,320
Speaker 1: can of fish, a whole nother conversation to be had.

512
00:31:46,920 --> 00:31:49,320
Speaker 1: So I'm going to make a disclaimer here. I'm obviously

513
00:31:49,360 --> 00:31:53,960
Speaker 1: not an expert. I'm not here to diagnose anyone. If

514
00:31:54,000 --> 00:31:56,560
Speaker 1: you think that you have an anxiety disorder based on

515
00:31:56,840 --> 00:31:59,680
Speaker 1: what we talk about, go and see your psychologist, Go

516
00:31:59,680 --> 00:32:02,520
Speaker 1: and see a GP. If you're in Australia, you can

517
00:32:02,560 --> 00:32:05,600
Speaker 1: get on your mental health care plan that's ten free

518
00:32:05,680 --> 00:32:09,880
Speaker 1: or subsidized sessions through your GP and they'll help you

519
00:32:09,920 --> 00:32:14,040
Speaker 1: find someone within your kind of area, within your area

520
00:32:14,280 --> 00:32:17,640
Speaker 1: of you know, not just geographically, but what you want

521
00:32:17,640 --> 00:32:20,600
Speaker 1: to kind of deal with and they'll help you out.

522
00:32:20,640 --> 00:32:23,520
Speaker 1: So if you do worry or think that this might

523
00:32:23,600 --> 00:32:28,640
Speaker 1: relate to you, just take a leap and go and

524
00:32:29,040 --> 00:32:32,640
Speaker 1: get its ordered or think about, you know, the process

525
00:32:32,680 --> 00:32:36,400
Speaker 1: that all the steps you can take to start doing

526
00:32:36,440 --> 00:32:38,680
Speaker 1: the right thing for yourself and taking care of yourself.

527
00:32:39,480 --> 00:32:41,920
Speaker 1: But like I said, anxiety disorders, they need to be

528
00:32:41,960 --> 00:32:49,440
Speaker 1: diagnosed by more of a professional and clinical system. Feeling

529
00:32:49,440 --> 00:32:51,960
Speaker 1: of anxiety, feeling of worry, you can kind of identify

530
00:32:52,000 --> 00:32:56,240
Speaker 1: that yourself, but when that feeling becomes prolonged, when you

531
00:32:56,280 --> 00:33:00,640
Speaker 1: can't control it, that's when a medical professional probably start

532
00:33:00,680 --> 00:33:06,160
Speaker 1: to think that your system of anxiety, your sympathetic nervous system,

533
00:33:06,280 --> 00:33:08,920
Speaker 1: has probably started to malfunction and operate in a way

534
00:33:08,920 --> 00:33:14,240
Speaker 1: that's a bit dangerous or counter to your health. So

535
00:33:14,280 --> 00:33:17,400
Speaker 1: anxiety disorders there are a group of mental health problems

536
00:33:17,440 --> 00:33:22,240
Speaker 1: that include things like generalized anxiety, social phobias, specific phobias,

537
00:33:23,440 --> 00:33:26,000
Speaker 1: some of which you may have heard of, like agoraphobia

538
00:33:26,080 --> 00:33:30,959
Speaker 1: and claustrophobia and panic disorders. And bad news is that

539
00:33:31,240 --> 00:33:35,280
Speaker 1: other issues, like depression, they're often related to anxiety disorders.

540
00:33:35,320 --> 00:33:39,840
Speaker 1: So these days, normally, if you get a diagnosis of

541
00:33:39,960 --> 00:33:43,400
Speaker 1: an anxiety disorder, you're very likely to also have depression

542
00:33:43,400 --> 00:33:47,320
Speaker 1: as a comorbid disorder alongside that, just because of the

543
00:33:47,400 --> 00:33:50,280
Speaker 1: systems that they activate. So if you're up all the

544
00:33:50,320 --> 00:33:53,040
Speaker 1: time and your body has to constantly be pushing you

545
00:33:53,120 --> 00:33:56,240
Speaker 1: down and pushing your systems down, yeah, it's probably likely

546
00:33:56,280 --> 00:33:58,959
Speaker 1: that you're also going to be feeling quite low and

547
00:33:59,040 --> 00:34:03,200
Speaker 1: quite depressed. So anxiety disorders their really common mental health

548
00:34:03,240 --> 00:34:06,160
Speaker 1: problems that affect a lot of people. So I think

549
00:34:06,280 --> 00:34:10,520
Speaker 1: estimates in Australia approximately twenty five percent of the population

550
00:34:11,080 --> 00:34:14,200
Speaker 1: will have an anxiety disorder that warrants treatment at some

551
00:34:14,320 --> 00:34:17,439
Speaker 1: time in their life, and up to another twenty five

552
00:34:17,560 --> 00:34:22,840
Speaker 1: percent may also experience less severe anxieties around particular objects

553
00:34:22,920 --> 00:34:27,080
Speaker 1: or situations like social situations, or spiders or snakes or

554
00:34:27,160 --> 00:34:30,279
Speaker 1: death or things like that. So one and four that's

555
00:34:30,320 --> 00:34:33,000
Speaker 1: a lot of people. That is a lot of people,

556
00:34:33,560 --> 00:34:36,080
Speaker 1: And of course there's really no explanation as to why

557
00:34:36,120 --> 00:34:39,600
Speaker 1: that's so high. Some people say it's because the modern

558
00:34:39,640 --> 00:34:43,839
Speaker 1: world is created in a way that gives us such

559
00:34:43,920 --> 00:34:47,959
Speaker 1: excess stimulation and additional things to stress about that these

560
00:34:47,960 --> 00:34:53,560
Speaker 1: previous systems, which were more alert to very infrequent kind

561
00:34:53,600 --> 00:34:57,600
Speaker 1: of threats and things in our environment and in our periphery,

562
00:34:58,120 --> 00:35:00,799
Speaker 1: now they're just like constantly activated by things going on

563
00:35:00,880 --> 00:35:05,719
Speaker 1: in the world. Everyone, like I said, experiences anxiety and

564
00:35:05,760 --> 00:35:10,960
Speaker 1: fear at times. They are normal and helpful human emotions

565
00:35:10,960 --> 00:35:13,880
Speaker 1: and reactions that do help us deal with danger and

566
00:35:14,040 --> 00:35:18,400
Speaker 1: can probably save your life. However, some people experience excessive

567
00:35:18,440 --> 00:35:23,880
Speaker 1: and irrational irrational. Being a critical world, there irrational anxiety

568
00:35:24,360 --> 00:35:28,120
Speaker 1: and worries that become ungoing and distressing and then interfere

569
00:35:28,120 --> 00:35:30,920
Speaker 1: with their daily life. Kind of hand in hand with

570
00:35:31,040 --> 00:35:35,840
Speaker 1: anxiety disorders, alongside depression is this idea of intrusive thoughts,

571
00:35:35,880 --> 00:35:38,160
Speaker 1: which are worrying thoughts that just like kind of pop

572
00:35:38,200 --> 00:35:41,520
Speaker 1: into your head and you can't do anything to stop them.

573
00:35:41,560 --> 00:35:45,360
Speaker 1: All of these things, this frequent, distressing sense of worry,

574
00:35:45,680 --> 00:35:49,120
Speaker 1: this is indicative of an anxiety disorder. And often there

575
00:35:49,160 --> 00:35:52,760
Speaker 1: doesn't really appear to be an obvious or logical reason

576
00:35:52,840 --> 00:35:55,000
Speaker 1: for the way that you might be feeling, and that's

577
00:35:55,040 --> 00:35:57,919
Speaker 1: what makes it kind of worse to the sufferer. It's

578
00:35:57,960 --> 00:36:01,239
Speaker 1: really hard and research are still struggle to understand why

579
00:36:01,280 --> 00:36:05,080
Speaker 1: it is that some people develop anxiety disorders from general

580
00:36:05,120 --> 00:36:08,320
Speaker 1: worry and some people don't. So these main features of

581
00:36:08,360 --> 00:36:11,720
Speaker 1: an anxiety disorder are fears and thoughts that are chronic,

582
00:36:11,920 --> 00:36:15,319
Speaker 1: so constant, and they're distressing. They're distressing, they're not a

583
00:36:15,360 --> 00:36:18,360
Speaker 1: pleasant feeling, and they will interfere with your daily living.

584
00:36:19,200 --> 00:36:23,000
Speaker 1: Symptoms like panic or anxiety attacks or fear of these

585
00:36:23,000 --> 00:36:28,480
Speaker 1: attacks in inappropriate situations, really intense physical reactions like trembling

586
00:36:28,520 --> 00:36:35,000
Speaker 1: and sweating, fainting, a rapid heartbreak, difficulty breathing, or nausea.

587
00:36:35,080 --> 00:36:37,359
Speaker 1: And then finally, and this is one that I think

588
00:36:37,400 --> 00:36:39,600
Speaker 1: a lot of people don't know in which we've kind

589
00:36:39,640 --> 00:36:45,000
Speaker 1: of mentioned just before, but avoidance behavior. Avoidance behavior is

590
00:36:45,040 --> 00:36:48,600
Speaker 1: actually one of the key pillars of anxiety disorders. A

591
00:36:48,640 --> 00:36:51,800
Speaker 1: person who's suffering from something like a social phobia or

592
00:36:51,840 --> 00:36:55,400
Speaker 1: a specific phobia, they may go to extreme lengths to

593
00:36:55,560 --> 00:36:59,400
Speaker 1: avoid a situation that they think could bring on anxiety

594
00:36:59,560 --> 00:37:03,880
Speaker 1: or panic. And they're avoiding that specific trigger because of

595
00:37:03,920 --> 00:37:08,040
Speaker 1: their fear of panic in uncomfortable situations, because of their

596
00:37:08,080 --> 00:37:12,040
Speaker 1: fear of the sensation of anxiety. So let's just go

597
00:37:12,120 --> 00:37:14,359
Speaker 1: through some of the types of anxiety disorders. We've got

598
00:37:14,400 --> 00:37:17,680
Speaker 1: generalized anxiety. This is just like worrying about a lot

599
00:37:17,719 --> 00:37:21,200
Speaker 1: of things like family, friends, health, work, money, all of

600
00:37:21,200 --> 00:37:27,640
Speaker 1: those things forgetting important things. And importantly, that anxiety it

601
00:37:27,680 --> 00:37:29,719
Speaker 1: can't just be like during a heartened period of like

602
00:37:29,760 --> 00:37:31,879
Speaker 1: a week where you have a lot of deadlines. It

603
00:37:31,920 --> 00:37:34,120
Speaker 1: does have to be present in most days over a

604
00:37:34,160 --> 00:37:37,680
Speaker 1: six month period. And you know, I think sometimes when

605
00:37:37,719 --> 00:37:40,680
Speaker 1: you're worried, you can go for a run and sort

606
00:37:40,719 --> 00:37:43,640
Speaker 1: it all out. But in the situation of generalized anxiety,

607
00:37:44,040 --> 00:37:47,879
Speaker 1: you'll find it really difficult to control this feeling. Then

608
00:37:47,920 --> 00:37:50,960
Speaker 1: we have phobias. So social phobias are the first one.

609
00:37:51,000 --> 00:37:54,040
Speaker 1: They have their own unique definition in the DSM and

610
00:37:54,360 --> 00:37:58,319
Speaker 1: their own clinical set of criteria and characteristics. But as

611
00:37:58,360 --> 00:38:01,239
Speaker 1: social phobia comes to both who are afraid of being

612
00:38:01,360 --> 00:38:05,280
Speaker 1: negatively judged or evaluated by others, They have an extreme

613
00:38:05,320 --> 00:38:08,960
Speaker 1: fear of social acceptance, of wanting to be included in

614
00:38:08,960 --> 00:38:13,279
Speaker 1: the group that they have a membership too. And we've

615
00:38:13,280 --> 00:38:16,480
Speaker 1: talked about the idea of social anxiety a lot on

616
00:38:16,520 --> 00:38:20,040
Speaker 1: the podcast and how it is an incredibly natural reaction

617
00:38:20,080 --> 00:38:23,360
Speaker 1: to want to be accepted. But a social phobia in

618
00:38:23,400 --> 00:38:26,399
Speaker 1: particular leads to the fear of doing something that may

619
00:38:26,480 --> 00:38:30,520
Speaker 1: humiliate you in public or that may cause you to

620
00:38:30,560 --> 00:38:34,600
Speaker 1: be outcast, and eventually, like I said, the avoidance factor

621
00:38:34,640 --> 00:38:38,360
Speaker 1: comes in and you might avoid things like public speaking,

622
00:38:38,480 --> 00:38:42,279
Speaker 1: or eating or drinking in public, or any social encounters

623
00:38:42,880 --> 00:38:46,480
Speaker 1: like parties or the workplace because you're so worried about

624
00:38:46,560 --> 00:38:49,880
Speaker 1: a negative social experience that might cause you to be

625
00:38:50,160 --> 00:38:54,560
Speaker 1: kind of exiled. And some social phobia sufferers they only

626
00:38:54,600 --> 00:38:57,400
Speaker 1: fear one type of situation, whereas others may be concerned

627
00:38:57,400 --> 00:39:00,960
Speaker 1: about several types of situation and can lead these people

628
00:39:01,000 --> 00:39:03,640
Speaker 1: to avoid the feared situations, which is kind of a

629
00:39:03,680 --> 00:39:08,200
Speaker 1: tragedy because it does create isolation and it does stop

630
00:39:08,200 --> 00:39:12,120
Speaker 1: you from participating in the activities that you usually enjoy.

631
00:39:13,160 --> 00:39:15,600
Speaker 1: So social phobia is its own, and then we have

632
00:39:15,640 --> 00:39:19,800
Speaker 1: specific phobias. So a specific phobia, it's a persistent and

633
00:39:19,880 --> 00:39:23,800
Speaker 1: irrational fear of a particular object or situation. So people

634
00:39:23,840 --> 00:39:28,000
Speaker 1: with this may fear animals or places or people. Really

635
00:39:28,040 --> 00:39:34,239
Speaker 1: common ones are like dogs, blood spiders, airplanes, and this

636
00:39:34,360 --> 00:39:37,480
Speaker 1: fear is so severe that a person may experience physical

637
00:39:37,560 --> 00:39:41,800
Speaker 1: symptoms and panic attacks, and that anxiety becomes excessive and

638
00:39:41,960 --> 00:39:48,000
Speaker 1: interfering excessive and interfering unreasonable. Those are the key words,

639
00:39:48,040 --> 00:39:50,400
Speaker 1: because you end up restricting your daily life because of

640
00:39:50,640 --> 00:39:54,359
Speaker 1: fear of seeing these objects. Are experiencing these situations, and

641
00:39:54,480 --> 00:39:58,879
Speaker 1: sometimes if you go to a psychologist or a psychiatrist,

642
00:39:58,920 --> 00:40:00,799
Speaker 1: the way they get rid of this is like kind

643
00:40:00,840 --> 00:40:04,680
Speaker 1: of counterintuitive in some ways, is very logical, but they

644
00:40:04,800 --> 00:40:08,080
Speaker 1: just like flood you with experiences. So if you've got

645
00:40:08,080 --> 00:40:11,200
Speaker 1: a fear of planes, they make you build up and

646
00:40:11,239 --> 00:40:12,920
Speaker 1: go on planes, or if you have a fear of dogs,

647
00:40:12,920 --> 00:40:15,959
Speaker 1: they'll like rapidly emerge you in a situation in which

648
00:40:16,680 --> 00:40:18,960
Speaker 1: you're surrounded by dogs and you can't really do anything

649
00:40:18,960 --> 00:40:22,800
Speaker 1: about it, but you're in a safe environment, so that

650
00:40:23,080 --> 00:40:25,840
Speaker 1: those consequences of what you think the dogs or the

651
00:40:25,880 --> 00:40:28,800
Speaker 1: planes are the bloods is associated with, they don't come

652
00:40:28,880 --> 00:40:33,360
Speaker 1: to be. So you learn to remove that association between

653
00:40:33,360 --> 00:40:35,960
Speaker 1: the thing that you have a specific phobia of and

654
00:40:36,080 --> 00:40:39,000
Speaker 1: the negative outcome that you've learned to associate with it.

655
00:40:39,840 --> 00:40:42,600
Speaker 1: And amongst all of these things is the idea of

656
00:40:42,600 --> 00:40:46,359
Speaker 1: panic attacks panic attack disorders. Though there are a lot

657
00:40:46,440 --> 00:40:48,840
Speaker 1: less common, they affect to think about like one to

658
00:40:48,880 --> 00:40:51,920
Speaker 1: two percent of the population. And if you want to

659
00:40:51,920 --> 00:40:55,040
Speaker 1: be diagnosed with a panic disorder, you usually have to

660
00:40:55,080 --> 00:40:57,960
Speaker 1: have had at least four panic attacks each month over

661
00:40:58,000 --> 00:41:02,319
Speaker 1: an extended period of time, and these panic attacks they

662
00:41:02,520 --> 00:41:07,160
Speaker 1: have to come about spontaneously. Panic disorder. It might be

663
00:41:07,200 --> 00:41:09,800
Speaker 1: diagnosed if panic attacks are frequent and if there is

664
00:41:09,840 --> 00:41:13,640
Speaker 1: a strong and persistent fear of another attack occurring. And

665
00:41:13,760 --> 00:41:16,160
Speaker 1: like with all of these, they are very separate from

666
00:41:16,200 --> 00:41:19,759
Speaker 1: just the general feeling of anxiety, and you need to

667
00:41:19,800 --> 00:41:22,440
Speaker 1: go to a professional to have them diagnosed, and there

668
00:41:22,480 --> 00:41:26,000
Speaker 1: are heaps of different options after the fact for treatment,

669
00:41:26,880 --> 00:41:31,840
Speaker 1: things like medication really help people meditation, cognitive behavioral therapy,

670
00:41:31,920 --> 00:41:35,480
Speaker 1: immersion therapy like with those phobias, and they'll probably be

671
00:41:35,840 --> 00:41:38,560
Speaker 1: heaps of options and more options in the future about

672
00:41:38,760 --> 00:41:42,279
Speaker 1: how do we actually help people with these disorders to

673
00:41:42,640 --> 00:41:46,359
Speaker 1: overcome that debilitating sense of interruption in their life and

674
00:41:46,400 --> 00:41:55,200
Speaker 1: live full and fulfilling lives. Well, I hope you've enjoyed

675
00:41:55,200 --> 00:41:58,520
Speaker 1: this episode. If you're still here, congratulations, because it was

676
00:41:58,600 --> 00:42:01,040
Speaker 1: a bit of a long one, but like I said,

677
00:42:01,080 --> 00:42:03,040
Speaker 1: so much to talk about. There were so many things

678
00:42:03,040 --> 00:42:05,160
Speaker 1: that I didn't include that I was like, this is

679
00:42:05,200 --> 00:42:08,719
Speaker 1: so important, I should have included it. But maybe that

680
00:42:08,760 --> 00:42:11,640
Speaker 1: just requires a part too. If you want me to

681
00:42:11,680 --> 00:42:13,520
Speaker 1: go more into the science of things, I think I

682
00:42:13,600 --> 00:42:16,960
Speaker 1: gave a bit of a basic overview, but there's definitely

683
00:42:16,960 --> 00:42:20,040
Speaker 1: a lot more depth. Maybe that's some area for your

684
00:42:20,040 --> 00:42:23,680
Speaker 1: own research. But thank you again for listening, and I

685
00:42:23,719 --> 00:42:27,000
Speaker 1: really hope you enjoyed it, hope you learned something as always,

686
00:42:27,440 --> 00:42:29,960
Speaker 1: and if you have any suggestions for future ideas, I've

687
00:42:30,000 --> 00:42:32,000
Speaker 1: got a couple of things that I really want to do,

688
00:42:33,120 --> 00:42:34,799
Speaker 1: but I feel like I've been kind of taking the

689
00:42:34,800 --> 00:42:37,440
Speaker 1: reins and just going a little bit wild and talking

690
00:42:37,440 --> 00:42:40,960
Speaker 1: about a lot of random things recently, so if there

691
00:42:41,040 --> 00:42:44,000
Speaker 1: is a specific topic, reach out, let me know, follow

692
00:42:44,080 --> 00:42:48,919
Speaker 1: us on Instagram, subscribe to us on Spotify, just all

693
00:42:48,960 --> 00:42:53,200
Speaker 1: those works. And thank you again for listening. And if

694
00:42:53,239 --> 00:42:56,600
Speaker 1: you're anxious right now, go and see your GP. Please

695
00:42:56,840 --> 00:43:00,080
Speaker 1: do it for me. I promise it will help you.

696
00:43:00,120 --> 00:43:02,640
Speaker 1: And stop drinking caffeine if that's the only thing you've

697
00:43:02,719 --> 00:43:06,799
Speaker 1: learned from this episode. Anyhow, thank you again and we'll

698
00:43:06,840 --> 00:43:07,600
Speaker 1: see you next time.